10-29-22 Negative Split

Warm-Up 900/24:00
12x75 @1:30-2:00 
- 3 Free
- 3 Backstroke
- 3 - Choice Stroke
- 3 -25 Scull -50 Free
Drill #1 800/16:00
2 x150  50 Swim/25 right arm/25 left arm/50 swim @ 3:00
200-as 50 Free-50 Back or Breast @ 4:00
300 Pull breathe  3/5/7 by 100 6:00
Main Set 1600/ 28:00
3x100 Neg split @ 1:30-2:00
1x200 Desc. by 50 @ 3:30-4:00
2x100 Neg split each 100 @  1:30-2:00
2x200 Desc. by 50 @ 3:30-4:00
1x100 Neg split  @ 1:30-2:00
3x200 Desc. by 50 @ 3:30-4:00
Drill #2 750/17:00
3x150 @ 3:00
-50 Breathing to your right side - 50 Breathing to your left side - 50 Bilateral breath Choice of a pattern.
3x100 Kick Desc. 1-3 @2:30
Cool Down 100/2:00
100 Loosen 

4150 Yards 87 Minutes 

10-27-22 Aerobic and Anaerobic

W-U 900/19:00

200 Swim

200 Pull

100 Back

100 Back Pull

200 Kick

4x25 Sprint Cycle @ :30

Descend 800/20:00

2 x

4 x 50’s free Desc. 1-4  @1:00

4 x 50’s kick Desc. 1-4 @1:30-1:15

Main Set 1200/20:00

4x

1x100  @1:50/1:40/1:30

1x200 3:20 3:10 3:00

Descend Rounds/Intervals 1-3,4-6.  Try to increase your heart rate during the 200

Pull  1000/17:00

2x200 @3:30/3:15

2x150 @ 2:15/2:00

2x100 @1:45/1:30

2x50 @1:00-:45

1st Distance- Just make the Interval, 2nd Distance All out

Cool Down 100/2:00

100 Smooth

4000 Yards 78 Minutes 

10-25-22 Over Distance with Speed

W-U 900/18:00

300 Loosen

2x100 Choice Stroke @1:45-2:00

6x50 I.M Switch Or Desc. 1-3,4-6 @1:00-1:20

4x25 Sprint Cycle  @:30-:45

Speed and Over Distance 2150/42:00

2 x 300 Smooth Free @6:00

2 x 50 smooth kick @1:15-1:30

3 x 200 Moderate Free @4:00

2 x 50 easy Freestyle kick @1:15-1:30

4 x 100  Free 80% Max Effort @1:30-2:00

2 x 50 Smooth Free kick @1:15-2:00

5 x 50  All out  Freestyle @1:00

Active Recovery 300/8:00

300 Smooth as 50 Kick 50 Swim

Pull 400/8:00

8x50 Pull with Pads and Buoy @1:00

Speed 300/6:00

300 as 25 Heads up Free 25 Catch-Up Drill 25 Sprint

Cool Down 100/2:00

100 Ez

84 Minutes 4150 Yards 

10-22-22 Free Drill with Pulling and Breath Control.

Warm -Up 1100/25:00
300Loosen
200 I.M K/S 
200 Choice Pull
100 Kick
4x50 -25 Scull-25 Build Free @ 1:15-1:30
4x25 Sprint Cycle @:40-:45
Drill 400/7:00
2x50 -25 R Arm Free -25 L Arm Free @ 1:15-1:30
1x100 3 Strokes 1-3 second glide Free @ 1:40-2:00
2x50 25 Hand Lead Kick -25 Scull @ 1:15-1:30
1x100 Catch-Up Drill @1:40-2:00
Hypoxic 800/16:00
2x(2x50 -25 3 Strokes Breathe -25 5 Strokes Breathe @1:00
    (4x75 Breathing every 3-5-7 Per 25 @ 1:30
Pull 1300/25:00
2 Rounds
1x50 Front Scull W/ Pads and Slight Kick @1:15-1:30
2x100 -50 Pull with Pads and Buoy -50 Drop Pull Buoy and Engage legs @ 1:30-1:45
2x200 Pull #1 Pads and Buoy #2 Just Pads Engage legs  @3:30-4:00
Speed 400/8:00
2x(2x25 12.5 HlK 3-Stroke Brkout - Smooth free @ :30
   (3x50 Desc 1-3 3=Sprint  @1:00
Cooldown 100/2:00
100

4100 Yards 83 Minutes

10-20-22 Building up our Speed !

Warm-Up 600/ 12:00

300 Loosen 

6x50 I.M Switch or Desc Free 1-3.4-6. @1:00-1:20

Fins 500/10:00

4x(1x25+1x100) @:30/1:30

-Odd Rounds 25 Fast 100 Ez

-Even Rounds 25 Ez 100 Fast.

Main 1800/44:00

4 x 100 Desc.1-2,3-4 pull with paddles and buoy @ 1:40-2:00

1:00 rest

4 x 75 Desc.1-2,3-4 kick with fins and board  @1:40-2:00

1:00 rest

4 x Desc. 1-2,3-4 100 swim  @1:40-2:00

1:00 rest

4 x 75 Desc. 1-2,3-4 kick with fins and board @1:40-2:00

1:00 rest

4 x 100 Desc. 1-2,3-4 pull with paddles and buoy @1:40-2:00

Kick 600/16:00

8x25 Kick W/Fins Fast @:40

4x50 Kick No Fins  Desc 1-4 @1:15

8x25 Kick No Fins Fast @:45

Fins 350/6:00

1x100  Fast Free @1:30

2x25  -Odds Fast - Evens Smooth@ :30

1x100  Fast Free @1:30

4x25 -Odds Fast - Evens Smooth @:30

Cool Down 100:200

100 Smooth

3950 Yards 90 Minutes

10-18-22 Aerobic Swim with Speed and Scull

Warm-Up 600/12:00
300 loosen -as 75 Free 50 Back 25 Choice 
200 Pull
100Kick
Speed 1200/27:00
3x
4x50@1:00-1:30
1- 25 Fast -25 Easy
2-25 easy -25 Fast
3-Easy
4-Fast
2x100 Kick Desc. 1-2 @ 2:15-3:00
Main Set1600/30:00
2x
6x100 Desc. 1-3 4-6 @1:30-2:00
1x200 Pull D.P.S @3:00-4:00
Scull 500/13:00
10x50 @1:15-1:30
-Odds Scull
-Evens -25 U/W max -25 Smooth Free
Cool Down 100/2:00
100 Easy

4000 Yards 84 Minutes

10-15-22 A lot of Kick and Pull

Warm-Up 900/22:00
200 Free
2x100 Pull- #1 Free #2 Back @2:00
4x50 Kick -25 Butterfly-25 Freestyle Kick @1:15-1:30
8x25 I.M @:45-:100
4x25 Free Desc. 1-4 @:30-:45
Freestyle Drill 500/10:00
2 Rounds
2x25 Choice Scull @:45-1:00
2x50 Catch-Up @ 45:-1:15
4x25 Distance Per Stroke Freestyle @ :30
Freestyle Kick W/ Fins 700/19:00
1x100 Desc. Free Kick @ 2:30
4x75 All-out Free kick @ 2:00-2:30
1x300 Casual Kick, Push and Glide off walls 
Freestyle Pull 900/18:00
3 Rounds 
1x150 Freestyle Build Each 50 @2:45-3:00
3x50 Strong Free @:1:00
Aerobic 500/10:00
5x100 10 Secs Rest After Each
Best Average Free-Choice Equip. 400/16:00
8x50 @ 1:30
Cool Down/2:00
100 Smooth

4000 Yards 94 Minutes

10-13-22 Speed And Broken 100's

Warm-Up 1000/22:00
4x100 Free @1:30-2:30
6x50 I.M Switch @1:00-1:15
4x50 Desc 1-4 @:50-1:15
8x25 Sprint Cycle @:30-:45
Kick 700/16:00
7x(1x50+2x25)
50=Odds Build Kick- Evens All Out Kick @1:15-1:30
25=U/W Max Free @:30-:45
Fins & Pads 1050/21:00
3x(3x100+2x25)
100=Last 25 100 Pace or last 50 200P  @1:30-2:00
25=All out. Last 5 Yards Only Kick @:30-:40
Broken Swims -Choice Equip 700/21:00
7x100 @3:00
-Odds Fast
-Evens All out. Rest 10 Seconds after each First three 25's -30 Time should be Faster than the Previous 100
Cool Down 200/4:00
200 Choice

3650 Yards 84 Minutes 

10-11-22 Long and Aerobic

Warm-Up 1000/23:00

2x200 Loosen @4:00-5:00

1. Free 2.Back

2x150 No Fly I.M @ 3:00-4:00

2x100 Choice Kick @ 2:30-3:30

4x25 Sprint Cycle @:40

Drill 400/12:00

8x50 @ 1:15-1:30

-Odds 25 R Arm 25 L Arm

-Evens  2 R Arm 2 L Arm 2 Double arm.

Main Set 1700/34:00

3 x 200 @4:00-5:00 

4 x 150 @ 3:00-3:30

5 x 100 @ 1:30-2:30

 

Pull 500/10:00

20x25 Pull @ 30:-:40

- Odd Freestyle 

- Even Back Stroke

Best Average 400/16:00

4x100 Freestyle @3:00

Cool Down 100/ 2:00

100 Loosen

4100 Yards 97 Minutes 

10-8-22 Negative Split -Speed.

Warm-Up 900/22:00
200 Loosen
100 Choice
8x50 @ 1:00-1:30
-Odds Drill 
-Evens Build
8x25 Choice of stroke @ :30-:45
-Odds Build 
-Evens Fast
Kick 400/12:00
8x50 25 Fly 25 Free Kick @ 1:30
Pull With Paddles 900/18:00
9x100 Free Style W/ (Paddles And Strong Kick)  @1:30-2:30
1# 8 Count Kick Per Stroke Cycle
2# 6 Count kick
3# 4 Count kick
4# 2 Count kick
Speed 1200/30:00
Choice Stroke (Fins) 
6 Rounds
2x75 Neg Split @ 2:00
2x25 All Out @30:-:45
Sprint Cycle 400/12:00
8x50 @1:30-2:00
1. Smooth
2. All Out
3. Build
4. All Out
Cool Down 200/4:00
200 Easy

4000 Yards 85 Minutes

10-6-22 Over Distance Sprints

W-U 900/20:00
300 Loosen
4x50 Scull/Build Or I.M D/S @1:00-1:30
6x50 Desc.1-3,4-6 @ 1:00-1:30
4x25 Sprint Cycle @ :30-:45
Drill 500/12:00
4x75 -25 Bodyline Kick -25 Single Arm-25 Catch-Up @2:00-2:30
4x50 Max E Free @1:00-1:30
Long Sprint(Choice of Equipment) 1400/28:00
2 Rounds
1x300 Max E Free @6:00-7:00 
4x100 All Out Free @2:00-3:00
Mid Sprint ( Choice of Equipment) 1200/26:00
2 Rounds
1x250 Max E Free  @ 5:00-5:30
2x25 All Out @:30-1:00
1x200 Max E Free @4:00-4:30
2x50 All Out @1:00-2:00
Cool Down 100/2:00
100 Smooth

88 Minutes 4100 Yards

10-4-22 Speed Pull and Kick

Warm-Up 900/20:00
300 Loosen 
4x75 I.M.O or Choice Stroke K/D/S @1:30-2:30 
4x50 Free Desc 1-4. @1:00-1:30
4x25 Sprint Cycle @:30-:45
Drill 500/10:00
3x50 Catch-Up Drill @1:00-1:30
1x100 Max E Free @1:30-2:00
3x50 3/6/3 @1:00-1:30
1x00 Max E Free @1:30-2:00
Fins-Kick 600 14:00
2x300 Build each 50 to fast @6:00-8:00
Main Set 1600 38:00
2 Rounds
2x150 Free Pull w/Pads @2:45-3:30
2x50 Backstroke Swim @:50-1:30
4x75 - Free Build 50 ,25 Fast @1:30-2:00
1x100Smooth @3:00
Speed 300/6:00
12x25 @ :30-:45
2 Fast 
1 Smooth
Cool Down 100/2:00
100 Smooth

4000 Yards 90 Minutes

10-1-22 Swimming and Drilling.

Warm-Up 900/20:00

200 Loosen

200 Pull

4x50 IM D/S @1:00-1:30

4x50 Desc. 1-4 @1:00-1:15

4x25 Sprint Cycle @:30

Kick 600/16:00

2 Rounds

4x50  Kick Desc. 1-4 @1:15-1:30

4x25 Odds Free U/W Max/ Evens Swim Choice @:30-:45

Main-Set 1800/36:00

2 Rounds

6x50 Odds Kick/Evens Swim @1:00-1:-30

6x50 Odds/Drill Evens Swim @:50-1:15

3x100 Desc. 1-3 @ 1:30-2:30

Speed 500/12:00

10x50 @ 1:00-1:30

1.25F/25EZ

2.25EZ/25F

3. Build

4. Sprint

5. EZ

Cool Down 200/4:00

200 Smooth

88 Minutes 4000 Yards