12-29-22 New Years is Approaching!

Warm-up 900/21:00
300 Loosen
4x50 I.M.O D/S @ 1:15-1:30
6x50 -O Kick -E Pull @ 1:15-1:30
4x25 Sprint Cycle @ :45

Main Set 1350/26:00
3 x 200 Desc. 1-3 @3:30-4:30
3 x 100 Desc. 1-3 @ 1:40-2:15
3 x 75 desc. 1-3 @:1:20-2:00
3 x 50 desc. 1-3 @:55-1:15
3 x 25 desc. 1-3 @:30-:45

5x100 Kick W/fins as -25Kick w/ board-50 Swim U/W Max -25 Kick W/ Board @2:45-3:15

5 x 100 pull with buoy and pad  -O non-free, -E Free  @2:15-2:30

6 x 50  -as 25 Scull/25 drill – mix up strokes @1:30

6 x 50 swim W/Fins fast  @1:30
 
Cool Down
4 Min Float 

97 Minutes 385 Yards

12-28-22 Pull,Drill,Kick and Speed.

Warm-Up 850/21:00
200 loosen
150 pull
4x75 k/d/s I.M.O or choice stroke @1:30-2:00
2x25 scull @1:00
2x75 Choice Stroke build each 75 @1:30-2:00
4x25 sprint cycle @:45
Pull 600/12:00
3x200 Pull Desc. 1-3 @3:30-4:30
 Drill/ 300/6:00
6x50 Drill/Build @:55-1:15
Kick 600/17:00
4x(Kick W/ Fins) 
1x75 Build @ 2:00
1x50 Smooth @ 1:30
1x25 Fast  @:45
Main Set 1400 28:00
6x100 desc. 1-3,4-6 @1:40-2:15
10x50(Fins) -O Fast -E Recover @:55-1:15
12x25 @ (Fins) 1 Fast 2 Recover @:30
Cool Down 200/5:00
8x25 Your Choice Cool Down 

3950 Yards Minutes 89 Minutes

12-27-22 I.M And Negative Spit Free(Another Long One)

Warm-Up/1200.26:00
3x
200 Swim @4:00 
100 I.M ,Pull, OR Drill @2:00
100 Kick @2:30-3:00
I.M Or Choice Stroke Ladder 900/25:00
100 I.M   @2:45-3:00
150  I.M @3:00-3:30
200  I.M @5:30
200  I.M  @5:30
150 I.M @3:00-3:30
100 I.M @2:45-3:00
Main Set / 2150 37:00
3x100 15 Seconds Rest 
1x150 Negative Split
3x100 10 Seconds Rest
1x150 Negative Split`
3x100 5 Seconds Rest
1x150 Negative Split
1x200 smooth  @ 4:30
1x300 Fast Negative Split
Cool Down 200/5:00
4x25 Scull
4x25 Kick
4450 Yards 93 minutes 

12-24-22 12 Days of Christmas

1x300 Loosen
2x100 Kick @2:15
3x100 -O Pull -E I.M @ 2:00
4x25 Sprint Cycle @:45
5x50's -O Free -E No Free @1:00-1:15
6x100's  Free Pull @1:45-2:00
7x50 Back stroke @1:00-1:15
8x25 -O Heads Up Breast - Evens Heads up Free @:45
9x50 I.M Switch@1;00-1:15
10 Minute Swim or Kick 
11x25 W/ Fins Choice Stroke-Fast ( Float back to Shallow end at end of set) @:45-1:00
12x25 Dolphin Dive @:30

3625 Yards 78 Minutes 

12-20-22 Freestyle technique and speed ( Long Work Out)

Warm-Up 1000/23:00
2x150 1 Free 1 Choice @3:00-3:30
200 Kick
4x50 Drill/Swim  I.M.O @1:15-1:30
4x50 W/ Fins Scull/Build @1:15-1:30
4x25 Sprint Cycle @:30-:45
Free Drill's 500/ 12:00
2x50 Fist drill @1:00-1:15
2x50 Catch-Up @1:00-1:15
2x50 Flick Dril (Flick water back at your self at end of stroke) @1:00-1:15
2x50 3/6/3  @1:00-1:15
2x50 overcharge (catch-up Drill with an intense kick) @1:00-1:15
Main Set 2500/55:00
5 x 100’s @ 10 Seconds Rest Heart Rate around 160 
200 pull breathing every three
5 x 100’s @ 3 minutes(Choice Equip)
Fast average, -as fast as you can hold
4x50 pull right fin on, left paddle on @1:00-1:15
4x50 pull left fin on, right paddle on @1:00-1:15
10 x 50 w/Fins Odds Fast Evens Recover @1:00-1:15
16x25 Free (Choice Equip)  2 Fast 1 Recover  @:30-45
Cool Down 200/5:00
8x25 Odds Dolphin Dive Evens Flop.

4200 Yards 95 Minutes 

12-17-22 Aerobic Free

Warm-up 1000/20:00

300 Loosen

200 Pull w/ Pads 

100 Kick

4x100 @2:00-2:30

#1 25 Kick 75 Free DPS

#2 50 Kick 50 Free DPS

#3 75 kick  25 Free DPS

#4 Easy Speed Freestyle  

Drill 400/8:00

8x50 @1:00-1:30

1-4.-as 25 Scull 25 Catchup 

5-8 -as 25 3 Strokes 6 Kicks,25 Build to Fast

Main Set 2100 45:00

4x25 kick Fast @:45

8x100 Free @15 Seconds Rest

4x25 Free  Fast @:40

6x100 Desc 1-3.4-6 @1:40-@2:10

4x25 No Free Fast @ @:40

4x100 Free Get out of your comfort zone! 10-15 Seconds Rest

Cool Down 200/4:00

8x25 Choice

3700 Yards 77 minutes

12-15-22 Stroke Drills and Descending Free

Warm-Up 1050/24:00
300 -as 100 Free 100 Choice/No Free /- 100 Free
100 I.M
200 w/ Paddles and Fins 
3x50 Kick @1:30
4x50 Desc 1-4 @1:00-1:15
4x25 Sprint Cycle @:45
Pre Set 700/18:00
2x
3×50 @ 1:30 Stroke kick
3×50 @ 1:10 Stroke drill
2×25 @ 40 Distance per stroke Free
Main Set 1800/40:00
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Fly-25 Back (DRILL)@1:00
3x100 Free I.M @1:40-2:10
2x50 -25 back -25 Breast (DRILL) @1:10
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Breast-25 Free (DRILL) @1:10
3x100 Free I.M @1:40-2:10
2x50 Free (DRILL) @1:10
Cool Down 200/ 4:00
4x25 Scull- Each Different Please
4x25 Choice

3750 Yards 86 Minutes 

12-13-22 Aerobic Free with Mini Sets

Warm-Up 1000/ 18:00
200 Free
100 Back
200 Pull
100 breast
4x50 Desc. 1-4 @1:00
4x25 Sprint Cycle - Or 4x25 Fly drill 3/3/3 @:40
Mini Set #1 500/13:00
2x(5x50) @1:00-1:15
#1 25 kick/25 free
#2 – 25 drill/25 free
#3 – 25 stroke/25 free
#4 – 50 pull breath every 3
#5 – Build
Mini Set#2 400/10:00
8x50(fins) @ 1:15
- as 25 scull 25 U/W max
Main Set 1500/ 30:00
4 x 150’s free descend 1-4
#1 @ :20 rest, #2 @ :15 rest, #3 @ :10 rest
100 pull recover
4 x 100’s free descend 1-4
#1 @ :15 rest, #2 @ :10 rest, #3 @ :05 rest
100 pull recover
4 x 50’s free descend 1-4
#1 @ :15 rest, 2 @ :10 rest, 3 @ :05 rest
100 pull recover
Cool Down 200/4:00
8x25 Choice 

3600 Yards 75 Minutes

12-10-22 Stroke And I.M Saturday

Warm-Up 1000/24:00
300 Loosen
200 25 Kick/25 Drill
200 25 Drill/25 Swim
3x100 I.M @ :15 Rest
Main-Set 2100/47:00
3x
3 x 50 kick Desc. 1-3 @ 1:30
2 x 100- as 50 kick, 50 swim 2:00-2:30
150 IM no fly 3:00-3:30
200 no free @ 4:00-5:00
Mini Speed Set 600/14:00
3x
1x50-As 25 kick, 25 drill @1:15-1:30
1x50  build @1:00
1x50-As 25 drill, 25 scull @1:00-1:15
1x50  FAST @ 1:00-1:15
Cool Down 200/4:00
200 Ez

3900 89 Minutes

12-8-22 Maintenance and Speed Play

Warm-Up 900/ 29:00
4x100 -100 Swim -100 Pull @1:40-2:10
4x75 I.M No Fly @ 2:00
4x50 -25 Catch-Up -5 deep end bobs -25 Lowest stroke count possible @ 15 Seconds Rest
4x25 Sprint Cycle @:40-45
Drill 600/16:00
8x75 @ 2:00
-25 6k Switch
-25 25 Front Scull
-25 U/W max
Break Outs (Choice Stroke) 800/16:00
8x(75+25)
75= 2/3, 3/4, 4/5 Strokes Fast by 25  @1:15-1:30
25 = All Fast  @:30
Kick/Active Recovery (Fins) 500/10:00
5x100 @ 1:45-2:15
25 Kick All out
75 Smooth
Speed Play 700/14:00 
7x100 @ 1:40-2:10
-25 2/3 Strokes Fast
-25 15 Yards Fast
-25 Smooth
-25 All out Last 10 Yards
Cool Down 200/4:00
200 Ez

3700 Yards 89 Minutes

12-6-22 Mid distance Aerobic Free with Some Speed.

Warm-Up 700/16:00
2x150 as 100 Free 50 Back @3:00
4x50 Pull @1:00-1:10
100 Kick @2:30-3:00
4x25 Sprint Cycle @:45 
Bi-Lateral 450/10:00
9x50 @ 1:00-1:15
3x
1x50 Breathing every 4 to your comfortable side
1x50 Breathing every 4 to your weak side
1x50 breathing every 3 alternate sides

Main Set 1900/39:00
2 x 200 Pull @ 3:45
1. Smooth 2. Neg Split by 100 
3x100 Desc. 1-3 @ 1:40-2:10
1x200 as 25 Free 25 I.M @ 4:30
100 Kick choice 3:00
1x500 Free as 75 smooth + 25 Build 8:00-10:00
4x100 Choice stroke 1. Easy 2. Strong 3. Aerobic  4. AFAP @ 1:40-2:30
Mini speed Set(Fins) 450/ 9:00
100+25+100+50+100+75
100=Smooth @ 1:40-2:10
25,50,75,= All Out @30/1:00/1:30
Warm Down 200/4:00
8x25 Choice
 
 3700 Yards 78 Minutes

12-3-22 Ladder Over Distance

100 Loosen

1:00 Rest
200 Kick
1:00 Rest
300 Pull
1:00 Rest
400 Free I.M
1:00 Rest
500 - as 100 Catch-Up 100 Fist 100 Zipper 100 6k switch 100 3/6/3
1:00 Rest
600 -as 75 Free -75 No Free
1:00 Rest
700 -as 100 Smooth 100 Build 100 Fast
1:00 Rest
800 -as Build 1-4, Reverse Build 5-8 

 

12-1-22 Sprint Free with Drills

Warm-Up 800/17:00
200 Loosen
6x50 Pull @1:00-1:15
4x50 -25 I.M/25 Free @1:15-1:30
4x25 Sprint Cycle @:30
Pre Set-900/ 24:00
6x25 kick @:45
4x25 Catch-up drill @:40
1x100 Smooth Free @2:00
6x25 Streamline Kick @:45
4x25 Fists Drill @:40
1x100 Smooth @2:00
4x25 Overkick @:40
1x100 Smooth @2:00
Main Set 1600/35:00
2 Rounds R1 Free R2 Choice Stroke(Choice Equip Both Rounds)
4x125 -as 50 Strong 50 Build 25 Sprint @2:15-2:30
1:00-2:00 Rest
4x75 -as 25 Strong 25 Build 25 Sprint @ 1:30
Sprint ( Choice Equip)400/12:00
8x50 All out @1:30
-Odds Free - Evens Choice Stroke
Cool Down 200/4:00
200 Ez

 3900 Yards 91 Minutes