1-31-23 Free Tech with Pulling ,Speed and a Surprise!

Warm-Up 1050/23:00

3x100 1&3 Drill #2 Swim @ 1:45-2:15

6x50 I.M Switch @1:15-1:30

2x100 #1. W/ Board #2. Streamline kick on back @ 2:30 -3:00

2x75 Build each 75 to Fast @2:00

4x25 Sprint Cycle @:40

Drill 800/16:00

8x100  @ 1:45-2:15

1-2 Push and Glide in Perfect Streamline off every wall 

3-4 3-4 Dolphin kicks off every wall 

5-6  3-4 Dolphin kicks, 1 Free Cycle Fast. 

7-8  3-4 Dolphin kicks, 1 Free Cycle Fast + Alternate your Breathing pattern. 

 

Pull 950/ 24:00

2x100 Pull w/ Pads and Buoy  @1:45-2:15

2x75 Kick   @2:00-2:30

2x100 Pull w/ Pads and Buoy @1:45-2:15

2x75 Kick  @2:00-2:30

2x100 Pull w/ Pads and Buoy @1:45-2:15

2x75 Kick @2:00-2:30

Speed (fins) 850 20:00

3x(125+75+50+25) 2:15-2:30/1:30/1:00/:30

125=3/6/3

75/50/25= Fast! 

:30-1:00 Min rest in In-between Rounds

1x25 From a dive

Cool Down 200/4:00

200 Smooth

1-28-23 Over distance Free

Warm-Up 1100/26:00
300 loosen
6x50 I.M Switch @1:15-1:30 
4x75 Choice Stroke- 50 Drill 25 Kick @2:15-2:30
8x25 Sprint Cycle @ :40 
Main Set 2400/ 56:00
1 x 300 Kick as 75 Quiet (no splash), 25 Fast (all the splash) @10:00-12:00
4 x 200 Free, -Odds: Max Effinciey Free -Evens: build by 50 to Strong/Fast @3:30-4:00
2 x 400 Free 1. Negative split, 2. As 25 DPS, 75 build @7:00-8:00
3 x 100 Desc 1-3. @1:45-2:15
4x50 All Out. @1:30
Cool Down 200/4:00
4x50-25 No Breath -25 Smooth

3700 Yards 86 Minutes

1-26-23 I.M With Free Pull and Speed

Warm-Up 800/20:00

200 Free

100 Back

100 Kick

3x50 I.M Switch @1:15-1:30

3X50  Free Desc 1-3 @:50-1:15

4x25 Sprint Cycle @:40-1:00

Free Drill 400/10:00

8x50 @1:00-1:15

-O 3/6/3 ( 3 Strokes 6 Kicks)

-E 3 Strokes 1-3 Second Glide.

Pull And Speed 900/20:00

1x300 Pull @ 6:30

2 x 150 no equip Build to 80% @3:00

3 x 100 w/ Fins Fast @2:00

Main Set 1500 30:00

1x200 Breathing every 3 @3:30-4:00

1x150 IM No Free @3:00

1x200 Breathing every 5@ 3:30-4:00

2x150 I.M No Fly @ 3:00

1x200 Breathing every 7 @ 3:30-4:00

3x 150 IM  I.M No Fly @ 3:00

Cool Down 200/4:00

4x50 -as 25 No Breath Going down -25 Ez coming back

84 Minutes 3800 Yards 

1-24-23 Backstroke Drills with Freestyle Main Set

Warm-Up 1100  25:00
300 Loosen
4x50 I.M 12.5 Yards each Stroke. @1:15-1:30
8x50 @1:00-1:30
-O  Choice Kick
-E Delayed Stroke Freestyle
4x25 Sprint Cycle @ 40-1:00
Back Stroke 500/11:00
1x150 -Fist Drill and 3/6/3 by 50 @2:30-3:00
2x100 Build each 25 To Fast @2:30
3x50 Max Underwaters 1:00-1:30
Pull 500/12:00
10x50 @ 1:00-1:30
-Odds Back Stroke
-Evens Freestyle 
Main-Set (Choice Equip) 1500/33:00
15x100
1-2 Smooth @1:45-2:15
3-5 All Out @1:45-2:15
6-7 Smooth @1:45-2:15
8-10 - 50 build- 50 All Out @1:45-2:15
11-12 Smooth @1:45-2:15
13-15 -as 6x50 All out @1:30

Cool Down 200/4:00
8x25 Ez

3800 Yards 85 Minutes

1-21-23 Free and Stroke With Sprint and Fast Kick.

Warm-Up 800/20:00
200 Swim
100 Kick
3x75's I.M No Fly @2:00
1x25  Fly 
3x75 Pull @1:30-2:00
1x25 Catch-up Drill with buoy
Main Set 2400 51:00
2x Rounds
1 x 150 @ 3:30 -75 Free -75 Stroke
4 x 25 @ :45-1:00  Fast Kick
2 x 150 @ 3:15 -100 Free -50 Stroke
4 x 25 @  :45-1:00  Fast Kick
3 x 150 @ 3:00  -125 Free -25 Stroke
 1 x 100 @  2:30  Fast Kick
 Speed (Choice Equip)900/18:00
6×25 sprint @:30-45
2×100 easy @2:00
5×25 sprint @:30-45
3×75 easy @1:30
4×25 sprint @:30-45
2×50 easy @1:00
Cool down 0/4:00
4 Min Float

4100 93 Mins

1-19-23 I.M with Kick and Fast Free

Warm-Up 900/21:00
200 Swim 
200 Kick 
200 Pull 
200 Swim Mix-up Strokes.
4x25 Sprint Cycle @40-1:00
2 Rounds I.M 500/11:00
4x25 I.M @:30-45
1x100 I.M Strong @ 2:30
1x50 Free Smooth  @1:00
2 Rounds Kick  700/20:00
1x100 Kick @2:30-3:00
3x50 Kick Desc. 1-3 @1:15-1:30
4x25 Kick Fast !  :45-1:00
Main Set 1200/24:00
8x50 Desc. 1-4, 5-8 @:50-1:15
4x100 80% Effort. Try to hold the same pace. @ 1:40-2:15
1x200  60% Effort Note time your time. @3:30-4:00
2x100  100% Effort Broken 200. Aim for 200 Time -5 Secs @1:30-2:00
Mini Set 500/10:00
300 Pull W/ Buoy every 4th 25 Breath every 5th Stroke.@6:00
4x50 Choice Equip All out Sprint Free @1:00
Cool Down 200/4:00
8x25 Smooth

4000 90 Minutes

1-17-23 Breaststroke Drills And USRPT

Warm-Up 1000/22:00

4x100 @ 1:45-2:15

-O Catch-Up Drill

-E 3 Strokes 1-3 Second glide

4x75 I.M.O K/D/S by 25 @2:00

4x50 25-Scull 25- Stroke Build @1:15-1:30

4x25  Sprint Cycle @:40-1:00

Drill 400/12:00

8x50 @1:15-1:45

-O -25 Heads Up Breaststroke -25 1P 2kicks Breaststroke.

-E - 25 Breaststroke with a butterfly kick. -25 1 regular breaststroke stroke - 1 Breaststroke stroke underwater

Pre-Set 800/20:00

4 Rounds -Odds Free -Evens Backstroke

2x25 Streamline Kick on back @:45-1:00

1x100 Pull w/ Buoy(Pads Optional) @1:45-2:15

1x50(No Buoy/engage legs) Build to Fast @:50-1:15

Main-Set 1300/ 35:00

12x25 Freestyle with Fins All out 10-15 Seconds Rest

4x50 Recover @1:00-1:30

12x25 Back Stroke with fins All out  10-15 Seconds Rest

4x50 Recover @1:00-1:30

12x25  Choice Stroke w/ Fins All out 10-15 Seconds Rest

Cool Down 200/4:00

8x25 Choice 

3700 Yards 93 Minutes 

1-14-23 Backstroke Drills Speed and Pull. (LONG PRACTICE)

W-U 1000 22:00
200 free
100 I.M
100 Back
4x50 Kick @1:15-2:00
2x100 Pull 1 Free 1 Backstroke @2:00-2:15
4x25 Sprint Cycle Choice Stroke  @:45

Backstroke Drill 500/18:00
4x
1x25 right arm backstroke @:40-1:00
1x25 left arm backstroke @40-1:00
1x25 3 strokes right arm, 3 strokes left arm backstroke @40-1:00
1x25 Pretty Backstroke @40-1:00
1x25 Backstroke Build to Fast Finish @40-1:00

Main Set (choice Equip)2000/42:00
2x Round1 50/25=Free. Round 2 50/25= Backstroke
2x100 Free 2nd 100 Faster than 1st @1:40-2:15
6x50 Desc 1-3, 4-6 @45-1:15
1x200 Free Neg Split by 100 3:30-4:00
4x50 -O Fast - E Recover @45-1:15
1x25 Fast @:30
1x75 recover.@2:00

Pull 500/ 10:00
10x50 Pull w/ Fins ( change up Strokes) @ 50:1:15
-O Smooth
-E Build to Fast

Cool Down 100/4:00
2-4 min float or 100 Ez 

4100 Yards 96 Minutes 

1-12-23 Aerobic Free with Speed Bursts.

W-U 900/20:00

300 Loosen

100 Kick

100 Pull

100 I.M

4x50 Desc. 1-4. @45-1:00

4x25 Sprint Cycle @:45

Pre Set 800/24:00

4x50 - 25 Catch-up Drill w/Fingertip Drag Drill. @1:00-1:30

8x25 Kick @:45-:1:00

4x50 free Alternate the sides you breathe to @1:00-1:30

8x25 Kick @:45-:1:00

Main 1350/26:00

2x

2x150 Pull @ 3:00-3:30

2x100 Swim @ 1:30-2:30

1x50 Smooth @:45-1:00

1x25 Fast @:30

1x50 Smooth @:45-1:00

1x25 Fast @:30

Main Set 2 700/ 16:00

4 x 75 @1:45-2:30

-O Free Desc. by 25      

-E 50 Smooth free, 25 Fast No Free

1x100 easy pull

4 x 75 @1:45-2:30

-O Free Desc. by 25.

-E 25 easy free-50 No Free

Cool Down 200/4:00

8x25 Choice 

3950 Yards 90 Minutes 

1-10-23 Free Drill with Aerobic and Speed Main Sets.

Warm-Up 800/18:00
3x100 Free @ 10-15 Seconds Rest
2x100 pull  @ 10-15 Seconds Rest
1x100 I.M   @ 30 Seconds Rest 
8x25 Free Catchup drill Build to Fast Each 25 @:30-:45
Fins On !
Free Drill 600/22:00
6x50 -25 Streamline kick on back -25 3Strokes 6 Kicks @1:30-2:00
4x50 -25 right arm only hand lead kick on side - 25 Left arm only hand lead kick on side. @1:30-2:00
2x50 Catch-up Drill with an over kick. @1:00-1:30
Pull 1200/24:00
4x R1 Pull w Buoy.R2 Pull w/ Pads and Buoy.R3 Pads and Fins.R4 No equip.
1x100 Perfect Technique Freestyle @1:45-2:30
1x200 Perfect Technique Freestyle @3:30-4:00
Speed Set/Choice Equipment 1000/22:00
4x
1x50 Build @ 1:00
6x25 Fast  @:30
1x50 Recover @1:30
Cool Down/4:00
200 Smooth

3800 Yards 90Minutes

1-5-23 Free Technique,Pull and Mid Distance

Warm-Up 1200/31:00
300 Loosen
12x25s k/d/s by 25 I.M Order @:45
200 Kick 
8x25 Choice Drill @:40-45
100 Pull
4x25 Sprint Cycle @:45-1:00
Drill Set 600/12:00
4x(50+100)
50= Drill (R1 Catch-up.R2  3 Strokes 1-3 second glide.R3 Finger tip Drag -High Elbows. R4 Flick Drill @1:00
100=Build to Fast Free @ 2:00
Pull 1100/13:00
10x50 Pull 1-5 Pad Buoy 6-10 Pads Fins @1:00
4x25 Fast @:45
Mid Distance Choice Equip 1000/20:00
1x300@6:00-6:30 
2x200@4:00-4:30
3x100@ 1:45-2:00
Cool Down
1-4 Min Float 

3900 80Minutes

1-4-23 Free Speed With Backstrokes Drills.

W-U 800/18:00
300 Loosen
100 Back
4x50 choice Kick @1:15-2:00
100 I.M 
4x25 Sprint Cycle @ :40-1:00
Back Stroke Drill (FINS) 500/14:00
4×25  Single Arm backstroke 3 kicks 1 Pull( Other Arm @ Side) @ :45
4×25 -O R Arm -E L Arm @:45
4×25 3 Strokes 6 Kicks @:45
4x50 Perfect Back Stroke @ 1:15-1:30
Main Set 2200/50:00
8 x 75  Desc. 1-4, 5-8. @1:45-2:30
200 easy kick or swim to recover @4:00-5:00
12 x 50 -O Fast -E Recover @1:00-1:30
200 easy kick or swim to recover
16 x 25 - O Fast -E Recover @:30-:45
200 easy kick or swim to recover
Cool Down 200/4:00
8x25 Choice

3700 Yards 86 Minutes

1-3-23 First Practice of the New Year!

Warm-Up 1000 22:00

300 Swim

100 Kick W/ Board

200 Pull

4x25 I.M @ :45

4x50 Choice Drill @1:00-1:15

4x25 Streamline Choice Kick on back @:45-1:00

Kick/Drill 800 20:00

50 Kick  @1:15-1:45

50 Catch-Up Drill @1:00

2 x 50 kick :50 @1:15-1:45

100 Free Drill 3 Strokes 1-3 Second Glide 2:00

3 x 50 Kick @1:15-1:45

150 Breathing every 3/5/7 Per 100 on 3:00

4 x 50 Kick @1:15-1:45

Main Set 1800/ 36:00

6x50 Desc. 1-3,4-6 @:55-1:15

1x200 Smooth @4:00

3x100 Desc. 1-3 @1:45-2:15

1x200 Smooth @4:00

2x150 Pull w/ Pads and Fins 3:00-3:30

1x200 Smooth @4:00

1x300 w/ Fins Fast Fast 5:00-6:00

Cool Down 4:00/200

8x25 Choice

4000 Yards 82 Minutes