11-29-22 Aerobic Swim and kick

Warm Up 1000/22:00

300 swim

200 pull

4 x 50’s kick Desc. 1-4. @ 1:30

4 x 50’s swim Desc. 1-4.  @1:00-1:15

4x25 Sprint cycle @ :40

Aerobic 900/20:00

3x(3x100) @ 10-15 Seconds Rest

1 Swim

1 Kick

1 Swim 

Pull 200/5:00

4x50 Pull @1:00-1:30

-As 25 Free 25 Back

Aerobic/900 20:00

3x(3x100)@ 10-15 Seconds Rest

1 Kick

1 Swim

1 Kick

Pull 200/5:00

4x50 Pull @1:00-1:30

-as 25 Back 25 Free

Scull 20x25 @ :40(fins) 500/12:00

1- Scull

2-Free DPS

3-Scull

4-U/W Max

Cool Down 200/4:00

200 EZ

88 Minutes 3900 yards

11-26-22 Distance Descending

 Warm-Up 900/18:00
300 loosen
6x50 I.M Switch or Pull @ 1:00
200 Swim with Fins Focus on Underwaters @4:00
4x25 Sprint Cycle @:30
Drill/Preset 500/14:00
3×50  Drill-Scull/Build @ 1:15
8×25 Choice Kick w/ Board @ :45-1:00
3×50 Build/Fast @1:00
Main 2550/50:00
4x25 @:25-:30
2x225 Desc 1-2 @3:30-4:00
100 Ez @2:30-3:00
4x25 @:25-:30
3x200 Desc 1-3 @3:15-4:00
100 Ez @2:30-3:00
4x50 :45-1:10
4x175 Desc. 1-4 @2:45-3:00
100 Ez @2:30-3:00
Cool Down 200/4:00
200 EZ

3950 Yards 86 Minutes

11-22-22 I.M and Neg Split

 W-U 900 / 20:00

300 Swim

4x50 Kick @1:15-1:30

2x100 Pull @ 2:00

8x25 (Choice Stroke) Build @ 30-:45

I.M 450/ 14:00

6x75 @ 2:15

#1 25 fly/50 Bk

#2 25bk / 50 Br

#3 25br / 50 Fr

Drill(Fins) 400/ 8:00

4x100 @1:45-2:00

-O Fingertip Drag -E Catch-up Drill (touch your thumbs)

Main Course /1500(Change Equip/ Stroke by Round) 30:00

6x(100+100+50) @1:45-2:00 /1:00

2nd 100 Faster than 1st

50= EZ

Speed(Choice Equip) 400/12:00

4 Rounds

1x25 Build @:30

2x50 Fast @1:00-1:30

1x25 Smooth @:45

Cool Down 200/4:00

200 EZ

3850 Yards 88 Minutes

11-19-22 Long Sprints

Warm-Up 900/19:00
300 Loosen
6x50 -O Kick - E Drill @1:00-1:15
4x50 25 I.M 25 Free @1:00
4x25  Scull @:45-1:00
Main Set (Choice Equip) 2000/40:00
 2 x 50 Smooth @ 1:00
 1 x 100  Fast @2:00
 2 x 50 Smooth @ 1:00
 1 x 200  Fast @4:00
 2 x 50 Smooth @ 1:00
 1 x 300 Fast 6:00
 2 x 50 Smooth @ 1:00
 1 x 400 Fast 8:00
 2 x 50 Smooth @ 1:00
 1 x 500  Fast @10:00
Set 2 600/15:00
8x25  @:40 odds stroke, evens free
4x50 @1:15 odds stroke, evens free
2x100 @ 2:15 odd stroke, even free
Cool Down 200/4:00
200 Ez
78 Minutes 3700 Yards

11-17-22 Descending to Speed

 W-U 1000/ 22:00

300-as 200 Free 100 Choice

4x100 Odds Kick Evens Pull @ 2:00-2:30

4x50-25 I.m 25 Free @ 1:00-1:15

4x25 Sprint Cycle @:30

Drill 500/12:00

4x50 Right Fin Left Paddle Freestyle (If no Paddles Right Fin Left Arm Only) @1:00-1:30

4x50 Left Fin Right Paddle Freestyle (If no paddle Left Fin Right Arm Only) @1:00-1:30

1x100 Smooth Free @2:00

Main Set (Choice Equip) 2000/40:00

3 x 200 Desc. 1-3 @4:00-5:00

100 easy @2:00

3 x 150 Desc. 1-3. @ 3:00-3:30

150 easy @ 3:00

3 x 100 Desc. 1-3 @ 1:30-2:00

200 easy @ 4:00

4 x 50 ALL OUT FAST @ 1:00-1:30

Cool Down 200/4:00

200 Ez

3700 Yards 78 Minutes

11-15-22 Hypoxic Free and I.M/Stroke

Warm-Up 1200/25:00

300 Loosen

200 I.M k/d or d/s by 25

2x200 Pull @4:00-4:30

2x100 Kick @2:30

4x25 Sprint Cycle  @:30

 

Main Set 1900/ 41:00

2 x 300 Pull Breathe 3/5/7 by 100 @6:30-7:00

1:00 Rest 

8 x 50 with fins @ :45:-1:00

-1st 25 underwater as far as you can, 2nd 25 fast

200 swim @ 4:00-5:00

6 x 50 @ 1:00

-Odds: Lowest Breath Count possible. 

-Evens Smooth.

200 swim @ 4:00-5:00

4 x 50 80% Max Speed@ 1:00

I.M/ Stroke 1000/22:00

3 x 100 swim @2:00-2:30

50 I.M Switch -50 Free

400 kick 10:00

3 x 100 swim @2:00-2:30

-50 Stroke -50 Free

Warm Down 100/2:00

100 EZ

4200 Yards 90 Minutes 

11-12-22 Over Distance and Speed

Warm-Up 900/ 23:00
300 swim 
6 x 50 kick @ 1:30
2 x 150 pull @ 3:00-3:30
4x25 Sprint Cycle  @:30
Main Set 2400/ 52:00
4x100 Free Desc. 1-4. @1:30-2:00
1x400  80% of Max Effort @ 8:00
8x50 Desc. 1-2,3-4,5-6,7-8 @1:00
1x400 80% of Max Effort @ 8:00
4x100 Kick @2:00-3:00
4x100 Fast @1:30-2:00
Set 2 900/ 18:00
12x75 @ 1:30
1. Build to Fast
2. Smooth
3. Moderate effort (80%)
Cool Down 100/2:00
100 EZ

4300Yards  95 Minutes

11-10-22 Getting technical and trying to stay positive with negative split =)!

Warm-Up 1000/20:00
300 Loosen  
6x50 I.M Switch Or -Odds Pull - Evens Kick @ 1:00-1:30 
6x50 Free Desc. 1-3 4-6 @ 1:00
4x25 Sprint cycle @:30
Hand Catch Drill Focused  600/ 15:00
1x50 @1:20  5 yards front scull, 5 Yards Head up Free.
1x50 @ 1:20  2 Strokes Heads up 2 Strokes Heads down 
1x50 @ 1:20  Catch-Up
3 Rounds
1x50 @ 1:05
1x25 5 yards front scull, 5 Yards Head up Free. 
1x25 2 Strokes Heads up 2 Strokes Heads down 
1x50 @1:05
1x25  2 Strokes Heads up 2 Strokes Heads down 
1x25 Catch-Up
1x50 @1:05
1x25 Catch-Up
1x25 80% (Strong Free)
Main Set (Choice Equip) 1800/36:00
2 Rounds 
1x200 Neg Split 2nd 100 @3:30-4:00
2x100 2nd 100 Faster than 1st @1:30-2:00
4x50 Desc. 1-4 @ 1:00
8x25 Fast @ :30
1x100 Active Recovery @1:30-2:00
Cool Down 200/4:00
200 Smooth

3600 Yards 75 Minutes-Name this swimmer For brownie points!

11-8-22 Pull and Threshold ( Shorter than usual)

W-U 1000/
300 Swim 
4x50 Scull/Swim @ 1:15-1:30
4x50 Kick @ 1:15-1:30
12x25 Build/Fast/Smoothx4 @:30

Drill 300/6:00
2 Rounds
1x50 25 R arm free 25 Left Arm Free @1:00
1x50 3 strokes Free 4 Strokes Backstroke @1:00
1x50  25 Heads up Free 25 Smooth Free @1:00

Main-Set (Choice Equipment on 50's) 2000/
400 Pull  @6:00-8:00
2 x 50 Best Average @ 1:00-1:30
30 seconds rest
300 Pull @ 4:30-6:00
4 x 50  Best Average @ 1:00-1:30
30 seconds rest
200 Pull @ 3:00-4:00
6 x 50 Best Average @ 1:00-1:30
30 seconds rest
100 Pull @ 1:30-2:00
8 x 50 Best Average  @ 1:00-1:30

Cool Down/200 
200 Loosen

3500 Yards 78 MIns

11-5-22 I.M and Fast Free

Warm-Up 600/ 13:00
300 Loosen
200 Pull
100 Kick
Main Set 2000 /45:00
4 x 100 – I.M @ 2:00-2:15
4 x 75 – I.M No Fly @1:45-2:00
4 x 50 –  No Free @1:00-1:15
4 x 25 I.M order @ :40
1:00 rest
4 x 25 Free Fast @ :30
4 x 50 -Odds Fast -Evens Build @ 1:00-1:15
4 x 75 Last 50 All out @ 1:15-1:30
4 x100 Desc. 1-4 @1:30-2:00
Pull and Kick 600/ 12:00
6x100 @1:45-2:30
-Odds Pull
-Evens Kick
I.M or Speed 400/8:00
16x 25 I.M order @:30
or 3 Fast 1 Smooth free( choice equip) @:30
Cool Down 200/ 4:00
200 Loosen

3800 Yards 82 Minutes 

11-3-22 Something for everybody !

Warm-Up 1000 21:00

100 Loosen

200 Pull

3x100 Freestyle I.M @2:00-2:30

200 Kick 

2x

1x50+2x25

50=Build Free@1:00 25's = Fast Choice Stroke @:30

Drill 300/6:30

2 Rounds

1x50 Right arm Down Left arm back Free @ 1:15

1x50 3/6/3 Free @1:00

1x50 3 Stokes 3 Second glide @1:00

Main Set: 2300 49:00

2x25 Scull @:45

4x50 Kick or Drill /Swim 1:00-1:15

6x75-Odds Free -Evens No Free @ 1:30-2:00

4x100 Fins Free Desc 1-4 @1:30-2:00

4x100 Pull Last 25 Fast  @1:30-2:00

10x50-Odds Fast -Evens Smooth ( Choice Equip) @1:00

12x25 Free 3 Fast 1 Smooth (Choice Equip) @:30

Cool Down  200/4:00

200 loosen

81 Minutes 3800 Yards

11-1-22 Building a Pyramid

W-U  1000/20:00

200 Swim

200 Kick

2x100 I.M @2:00

200 Pull 

200 Swim

Main-Set 2000/41:00

4x25 Sprint Cycle @:30

4x50  -25 Scull -25 Swim @1:00

3x100 -75 Free -25 Fist 2:00

2x150 50 swim 50 kick 50 Drill 3:30

1x200- Pull 4:00

2x150 - 75 Free 75 Catch up @3:00

3x100  75 Free Last 25 Fast @ 2:00

4x50 Desc 1-4 @1:00

4x25 -25 Fast -25 Smooth @:30

Speed Play (Fins) 500/10:00

20x25 @:30

1 Build

2 Smooth

3 Fast

4 Build 

5 Fast

Cool Down/200/4:00

200 Smooth

3700 Yards 75 Minutes