2-28-23 Endurance and Strength Primary focus W/ Secondary focus on Speed and Power

Warm-Up 800/20:00
200 Free
200 Kick -50 FR -50 FLY 
2x100 I.M Drill @ 1:45-2:30
8x25 -25 Scull(or choice stroke) -25 Free Drill @40-1:15
Stroke Set 800 12:00
4x50 Choice Stroke build to Fast Finish @1:00-1:30
4x75 I.M Switch @1:30-2:30 (Fly/Bk/Br- Br/Fr/Fly x2)
Main Set 2400/48:00
4 x 300  Choice of Pulling equip. Desc 1-2 Hold 3-4 @4:00-6:00
6 x 50 Kick w/ Fins -O Build  -E All @:50-1:30
6 x 100 -Odd I.M -E All out Free @ 1:30-2:30
12 x 25  Underwater Max @:40-1:30
Cool Down 2:00/0
2 Min Float
4000 Yards 82 mins

2-24-23 Technique, Speed & Endurance

Warm-Up 800/20:00
300 as 50 freestyle  50 back
200 Pull
100 Kick 
Technique 900/20:00
4x150 -as 50 Catch-Up Drill 100 Distance per stroke.3:00-3:45
6x50 Free Drill . @1:00-1:15
2x Finger tip Drag Drill 2x 3 Strokes 6 Kicks 2x Zipper Drill.
Speed 1000/22:00
4x50 Free Desc. 1-4 @:50-1:15
6x100 Free Desc 1-3 4-6 @1:30-2:30
4x50  Free Fins All out @1:30
Endurance 900/19:00
3x200 Free Desc. 1-3 @3:15-4:00
4x75 I.M No Free @2:00-2:15
Cool Down 200/ 4:00
2x100 -As 100 Free -100 Back

85 Minutes 3800 yards.

2-23-23 Ladder Main set With Descending challenge sets.

Warm-Up 600/13:00

3x100 50 Swim/25Drill/25Kick @2:00-2:30

4x50 Desc. 1-4 @ :50-1:30

4x25 Sprint Cycle @:40-1:00

Endurance Set (Choice Equipment by Round) 900/18:00

3x(3x100) Desc. 1-3.@1:15-2:15

*30 seconds rest in-between, No more than 15 Seconds rest in-between Distances

Main Set Ladder 1800 40:00

50-100-150-200-250-300-250-200-150-100-50

*The goal is no more than 10-15 Seconds in between each distance.

Challenge Set 600 (Choice Equipment by Round) 10:00

3x200 Desc. 1-3. @ 2:30-3:30

Cool Down 200/4:00

200 -As 50 Free 50 Back 50 Breast 50 Free

4100 Yards 85 Minutes

2-21-23 Mid-Distance Speed and Strength

Warm-Up 900/ 20:00

300 loosen

100 Kick

200 Back

4x50 -25 Drill -25 Build:45-1:15

4x25 Sprint Cycle @:40-1:00

Drill 400 /8:00

4 x 50  Free Drill -O Catch-Up (Touch thumbs) -E Zipper Drill 

4 x 50 Backstroke Drill -O Single-arm, -E 3 strokes 6 Kicks 

Main Set 2400/45:00

4x150 Pull W/ Pads Focus on High Tempo and Strong Catch @2:20-3:30

8x100 Fins 1 on 1 off @1:10-2:15

4x200 Breathing every 3/5/7/9 By 200 @2:20-3:30

4x50  Fast Kick W/ Fins @ 1:00-1:30

Cool Down 200/4:00

200 -as 50 Free 50 back

77 Mins 3900 Yards 

2-18-23 Mid Distance Endurance

Warm-Up 900/20:00

300 loosen

4x50 kick @ 1:30

4x50 Free Drill 3/6/3 @1:00-1:15

100 I.M

4x25 Sprint Cycle @:30-:45

Main-set  2800/56:00

7x100  -Odds Free -Evens Back @1:45-2:30

2x200  Free pull with buoy @3:30-4:00

4x50  I.M.O by 50 @1:15

4x100 Free Desc. 1-4 @ 1:30-2:15

8x25 U/W Max @:40-1:00

4x50 Pull w/ Pads @1:00-1:15

2x200 #1 breathing every 3 #2 Breathing every 5 @3:30-4:00

6x50  free Desc. 1-3,4-6  @1:00-1:15

Cool-down 200/4:00

8x25 EZ

3800Yards 80 Minutes 

2-16-23 Every Stroke All the Equipment Something for Everybody! (I Hope☺️)

 
Warm-up 900/20:00
200  Loosen
200  Kick (choice of kick)
200 Pull w/ Paddles
100  Backstroke 
100  Breaststroke 
100 Free build to moderate
Main Set 2900/55:00
6 x 50  Free Desc. 1-3,4-6 @:50-1:15
6 x 100  IM @1:30-2:30
4 x 200 Free Pull w/ pads, Desc 1-4. 2:30-4:00
4 x 100  Breaststroke @1:30-3:00
4 x 50  Free all-out Sprint w/ Fins @1:00-1:30
4 x 25  Free No Breath.@:40-1:30
2 x 150  Free Pull W/ Pads and Buoy Desc. each 150 to Fast @2:15-3:00
2 x 100 Free #1 80% #2 100%@1:15-2:00
Warm-down 200/4:00
200  EZ
4000 yards 79 Minutes

2-14-23 Happy Valentines Day ♥ Backstroke and Freestyle

Warm-Up 1050/22:00
2x200 Loosen 3:30-4:00
4x50 I.M.O K/D @1:15-1:30
6x25 Start @ Mid Pool Swim into wall Practice your Flipturn and streamlines.@:40-45
4x50 Desc.1-4 @1:00-1:30
4x25 Sprint Cycle @30:-1:00
Pull/Drill 600/14:00
4 x 50  -25 Right Arm Back -25 left arm back  @1:15-1:30
4 x 100 Backstroke pull with buoy focus on rotation  @1:40-2:15

Main Set (Choice Equip) 2200/48:00
4 x 200 Free or Back Desc.1-4 Or Free and Back Desc. 1-2, 3-4 @3:00-4:00
8x100 1-4Backstroke 5-8 Free Desc. 1-4@1:30-2:00
8x50 backstroke or Free Best Avg. @1:30
8x25 All out @ :30-45

Cool Down 200/4:00
1x50 Bilateral Breathing
1x50 Choice Stroke Focus long relaxed good body position
1x50 Kick
1x50 Choice Stroke Focus on long relaxed good body position

4050 Yards 88 Minutes

2-11-23 Mid Distance Free

W-U 800 /16:00
4x50 free@ :55-1:15
4x50 kick @ :55-1:15
4x50 Pull @:55-1:15
4x50 No Free @ :55-1:15
Drill 400/8:00
2x50 Single arm freestyle @  1:00-:1:20
2x50  Bilateral breathing 1:00-:1:20
2x50 Catch-up @1:00-:1:20
2x50 fist drill on @1:00-:1:20
Main 2400 50:00
4x100 Desc. 1-4 @1:30-2:15
2x200 80% effort @3:00-4:00
8x50 Desc. 1-4 5-8 @:50-1:15
2x200 Pull @3:00-4:00
4 x 100 kick @ 3:00-3:30
8 x 75 desc 1-4 5-8 @1:15-1:30
Cool down 200/4:00
8x25 Choice 
3800 Yards 78 Minutes 

Everyone's Favorite Drill With Middle Distance Free Descents !

Warm-Up 900/18:00

6x150 @ 3:00-3:30

1-2 Free

3-4 K/D/S by 50

5-6 Middle 50 No Free

Drill 450/11:00

9x50 @1:00-1:15

3xRight Pad Left Fin

3xLeft Fin Right Pad

2x50 Both Fins Both Pads

1x50 No Equip Best Tech Free

Main Set 2200/45:00

4 x 50 Desc. 1-4 to Fast! @50-1:15

2 x 100 #1 80% #2 90% @1:30-2:00

1x200 Build to Fast !

1:00 rest

4 x 50 kick @1:00-1:30 Desc. 1-4

300 Pull, long and Smooth

Cool Down 200/4:00

8x25 Choice

3750 Yards 78 Minutes

2-7-23 Free Descend with Speed work.

Main Set 1000/22:00

400 swim @ 8:00                                            

300 pull @  6:00                                         

4 x 50 kick @ 1:15-1:30                                     

4x25 Sprint Cycle @:30-1:00

Main set 1 2000/38:00

3 x 200 Desc.1-3 (pull buoy)  @3:15-4:00 

1x100 EZ @2:00-3:00

3 x 150 Desc.(Pads) 1-3  @2:30-3:00

1x150 EZ 3:00-4:00

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

1x200 EZ 4:00-5:00

4 x 50 ALL OUT FAST @1:30

Set 2 600/ 12:00

2x

3x50 Active recovery @:50-1:45

1x50 Kick @1:15-1:30

4x25 All out @:30

Cool Down 200/4:00

8x25 -O Scull - Even Smooth

3800 Yards 76 Minutes

2-4-23 More Speed!

W-U 900/24:00

200 loosen

4x50 Flutter Kick @1:30

3x50 I.M Switch @1:00-1:30

2x75 Desc. Each 75 @2:15-2:30

4x50 @1:30

-25 Scull -25 -Catch-Up W/ Strong Kick

Main Set(Choice Equip) 1800/ 42:00

6 x 25 swim @ :45 FAST

4 x 100 Active Recovery @  1:45-2:15

6 x 25 swim @ :45 FAST

4 x 100 Active Recovery @ 1:45-2:15

6 x 25 swim @ :45 FAST

4 x 100 Active Recovery @  1:45-2:15

6 x 25 swim FAST @ :30

Cool Down 200/4:00

200 Smooth

70 Minutes 2900 Yards 

2-2-23 Free ,Fast and Pretty !

Warm-Up 800/18:00

200 Loosen

100 Kick

100 I.M

100 Pull

4x50 Desc. 1-4 @:50-1:10

4x25 Sprint Cycle @:40

 Drill 400/10:00

8x50 @1:00-1:15

-Odds Zipper Drill

-Evens Zipper w/ Finger Tip Drag

Kick 400/10:00

4x100 @2:30-3:00

-Odds 50 Smooth -50 Fast

-Evens -50 Fast -50 Smooth

Pull w/Pads and Buoy 600/15:00

4x150 @3:00-3:30

-100 Pull -50 Drop Buoy engage Legs and Build your speed.

Main Set(Switch up Equipment every round) 1200/36:00

4x

1x50 All Out Get your time @1:30

6x50 Active Recovery (no more than 10 Seconds rest!) :45-1:00 

1x50 All Out Get your time @1:30

Cool Down 200/6:00

4x50 -25 No Breath -25 Smooth @1:30

95 Minutes 3600 Yards