4-1-23 Swim-Fu: Unlocking Your Potential!

Warm-Up 800/20:00

4x200  50 swim, 50 drill, 50 kick, 50 build, 15 rest between each 200

1st 200: freestyle

2nd 200: backstroke

3rd 200: breaststroke

4th 200: freestyle or butterfly 

Drill Set 400/12:00

2x50 (Fins)Free "Tarzan" Drill (swim with head above water) @1:00-1:30

4x50 Backstroke 6-5-6 drill 6 Kicks 5 Strokes 6 Kicks ( During Kick, one hand is at your side. Your other hand is pointing towards the opposite wall) @1:00-1:30

4x25  Butterfly "3-3-3" drill (3 right arm strokes, 3 left arm strokes, 3 full strokes) @:45-1:00

Endurance Set 1200/20:00

3x400 free at an aerobic pace, with 30s rest between each

Break each 400 into 4x100, with 10s rest between each 100

Speed set 600-800/ 14:00-18:00

4x50  freestyle-build, (start slow, increase speed within each 50) @1:00-1:30

4x25 choice of stroke, all-out sprint, @:30-:45

2x100  freestyle, -as 1st 50 at 80% ,second 50 at a sprint pace @1:30-2:30

*4x50  freestyle relay-style sprints,  take turns resting while teammates swim  

1x200  choice of stroke (mix and match strokes every 50) at an aerobic Pace @ 4:00

Strength and Power Set 600/15:00

4x50 free with pads, focusing on a strong catch and powerful pull @:50-1:15

4x50 backstroke with fins, focusing on a strong kick and body rotation @1:00-1:30

4x25 butterfly with fins @:45-1:00

4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00

Cool Down 300/6:00

2x50 Free @1:00

2x50 back@1:00 

2x50 Breast @1:00

3900 yards 91 Minutes 

2-30-23 Long Practice! Endurance and Speed Play.

Warm-Up 900/18:00

200  loosen

200 Free with fins, 70%-80% Max Effort

100 Choice Stroke

4x50  kick-swim by 25 (25 kick, 25 swim) @ 1:00-1:30

2x100 IM @ 2:00-2:30

Drill set 400/8:00

4x50  single-arm free(25 right arm, 25 left arm) focusing on rotation and reach @ 1:00-1:30

4x50 catch-up drill with a kickboard @1:00-1:30

Main set (Choice Equipment) 2000/40:00

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

*1st 100: focus on breath control (e.g., bilateral breathing)

2nd 100: focus on body rotation

3rd 100: focus on a strong kick

4th 100: focus on underwater Dolphin Kicks

2x200 yards freestyle @3:00-4:00

- as 50 yard easy 50 yards fast

4x100 freestyle @ 1:15-2:15

- As 25  Fast, 25  easy, 

2x300 @3:45-6:00

-as 100  easy, 100 moderate, 100 fast

*technical focus for each 100 within the 300

100 easy: focus on efficient stroke technique

100 moderate: focus on maintaining a strong kick

100 fast: focus on powerful dolphin Kicks

4x50 all-out sprint @1:00-1:30

Endurance and Speed set 600/12:00

3x200 free @ 3:15-4:30

1st 200: 50  easy, 50 fast,

2nd 200: 100 Build to Fast 100  sprint

3rd 200: 150, 90%, 50, 100%    

Cool-down 300/6:00

200  ez Free  

100 I.M 

4200 Yards 82 Minutes 

3-28-23 Freestyle Drills and Speed/Endurance Main Set

W-U 1000 22:00
300 loosen
8x25 Choice Stroke -25 Drill -25 Build @:30-45
4x75 I.M.O K/D/S @2:00-2:15
4X50 Desc.1-4 @:45-1:30
Drill 600/12:00
4x(1x100) Free Drill @1:40-2:30
#1.Zipper Drill#2. Finger tip Drag#3.3 Strokes 6 Kicks #4.Catch-up Drill (Touch Thumbs)
4x50 w/ Fins Underwater Max Freestyle @50:1:30
Main Set 2000/40:00
2 x 200  free 80% Max Effort. @3:15-4:00
2 x 100  free Descend Each 100 to Fast @1:10-2:00
2 x 50  free sprint (Fins Optional) @1:30
2 x 250  free 80% Max Effort @ 3:00-5:00
2 x 50  free sprint (Fins Optional) @1:30
2 x 100  freestyle free Descend Each 100 to Fast @1:15-2:00
2 x 200  freestyle 80% Max effort @3:15-4:00
2 x 50  free sprint (Fins Optional) @1:00
Cool Down 300/6:00
1x100 Kick
1x200 Choice

3900 Yards 80 minutes 

2-24-23 Dynamic kick and pull combinations

Warm-Up 800/20:00

200 Loosen

100 Backstroke Pull

100 Breaststroke pull with paddles

100 Kick

2x100 I.M #1 Drill #2 Swim.@2:00-2:30

4x25 Sprint Cycle @ :30-1:00

Main-Set 1800/38:00

4 x 100 Freestyle Desc. 1-4 @ 1:30-2:15

2 x 200  free pull w/ padS and buoy @ 3:30-4:00  holding a strong pace and focusing on technique

2 x 150  free kick @4:00-4:30 , holding a steady pace 

8 x 50 Desc.1-4 5-8. freestyle  @50-1:15 

4 x 50 Free pull Desc.1-4.@1:00-1:30,

4 x 25  Free all out @ :30-:45 focusing on a fast breakout and fast tempo

Mini-Set 800/22:00

4x 50 -as 25 Fly Swim -25 Free Swim  @ 1:00-1:30

4x 50 -as 25 Fly Kick -25 Free Kick @ 1:30-2:00

4 x 50 - as 25 IM order -25 Freestyle @ 1:30 

4 x 50  IM order by 50  @1:00-1:15

Cool Down 200 /4:00

4x25 Flop

1x100 Free EZ

84 minutes 3600Yards

3-23-23 Fast Paced Free And I.M Practice

W-U 900/ 20:00

200 Loosen

4x50 @1:00-1:45

 -O Kick -E Back Stroke

4x75 @2:15-2:30

-O 25Drill 50Swim -E 50Drill 25Swim

4x50 @:50-1:30

Desc. 1-4

Endurance(Choice Equip)900/ 16:00

4x100 Pull Desc. 1-4 @1:15-2:15

2x200  Negative Split 2nd 200@ 3:15-4:00

4x25 Free Fast @:30-1:00 

Main-Set(Choice Equip)1800 45:00

4 x 50 freestyle Desc 1-4 @ :50-1:30

4 x 50 I.M.O D/B @ 1:10-1:45

8 x 25 free sprint @ :30-1:00 

1:00 Break.

8 x 25  Choice stroke sprint @ :35-1:00 

4 x 100 Desc 1-4. freestyle @1-:15-2:15

4 x 50  Backstroke  Desc 1-4. @ 1:00

8 x 25  Free sprint @ :30-1:00

8 x 25  I.M.O ( I.e 2 Fly 2 Back 2 Breast 2 Free) As -25 Drill -25 Fast @:35-1:00

Cool Down 200/4:00

200 Ez

3800 Yards  85 Minutes 

3-21-23 Distance Speed and Open water

Warm-Up 900 20:00

200  freestyle, focusing on long, efficient strokes and maintaining a consistent pace 

100 kick with a kickboard, emphasizing a strong and powerful kick with pointed toes and ankles close together

100  pull with a buoy, working on engaging the lats and core muscles to maintain a stable body position

4x75  Choice Stroke -O K/D/D - E S/D/D @1:45-3:00

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

Distance Set (Choice of Pull Equipment) 1000/20:00

10x100 @1:10-2:00

-O Free -E Choice Stroke

focusing on maintaining a steady and efficient pace throughout each distance. 

Emphasize a strong catch and pull, maintaining good body position and alignment, 

Speed Set: (Fins) 1000/ 25:00

20x50 @1:00-1:30 

Freestyle alt between max effort sprints and easy recovery swims. 

The sprints should be executed with a high stroke rate, quick turns, and explosive starts off the wall, while the recovery swims should be relaxed and smooth to allow for full recovery before the next sprint.

Open Water 700 / 14:00

400 yards freestyle (moderate pace, sighting every 6 strokes)

6 x 50 yards free (count strokes, try to reduce strokes per length) @1:00-1:30

Cool Down 200/ 4:00

4x50 @1:00 Choice Stroke (Ez)

3800 Yards 83 Minutes

3-17-23 Stroke variety workout

W-U 900/20:00

200  loosen

100  backstroke

100  breaststroke

100  kick w/ board

100  pull with a pull buoy

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

100  choice stroke

Main-Set(Choice Equipment) 2900 / 52:00

3 x 200 Free Desc 1-3. @3:30-4:00

2 x 75  I.M  No Free OR Fly @ 2:00-2:30

3 x 200 freestyle, Try to hold a moderate pace. @3:30-4:00

4 x 50  dolphin kick with fins @ 1:00-1:30

2 x 300  Free negative splitting the second 150  @3:30-4:00

2 x 75   I.M  No Free OR Fly  @2:00-2:30

2 x 200  Desc. by 50 @3:30-4:00

4 x 50 Choice kick with board @ 1:00-1:30

Cool-Down 200/4:00

200 Smooth

4000 yards 74 Minutes

3-16-23 Maximizing Endurance and Speed

Warm-Up 900/20:00

200 Loosen

4x50 Kick @1:15-2:00

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

200 Free Pull

4x25 @40

Main-Set (Choice Equip, Choice Stroke)2400/50:00

4(4x150)@2:00-4:00

Round 1 Desc. 1-4.

Round 2 Negative Split by 75

Round 3 100 Build 50 Fast

Round 4 75 Build 75 Fast

*30 Seconds in between Each Round

*10-15 Seconds in between Each 150

*Challenge!Try to do one round no Free

Drill 400/12:00

2x50 Free Drill -Zipper W/ Fingertip Drag @ 1:00-1:30

2x50 Backstroke Drill -Swap Over @ 1:15-1:45

2x50 Free Drill 1 Potatoe 2 Potatoe 3 Potatoe @ @ 1:00-1:30

2x50 Breaststroke Drill- Breast Stroke arm W/ a Dolphin Kick @1:20-2:00

Cool Down 200/4:00

200 EZ

3900 Yards 86 minutes 

3-14-23 Free Sprint

Warm-Up 900/22:00

300 loosen 

300 I.M.O K/D/S

6x50 Desc. 1-3,4-6 @1:00-1:30

4x25 Sprint Cycle @:30-1:00

Drill 600/15:00

4x50 Free Drill -Catch-up W/ An over Kick @1:00-2:00

4x50 Back Drill -O Double arm Back -E 3 Strokes 6 Kicks @1:00-2:00

4x50 Breast Drill 1P 2k @1:00-2:00

Main-Set 2300/46:00

6x100 free Desc. 1-5 Hold 6 @1:10-2:15

4x50 All Out @1:00 -1:30

1x100 Active recovery 1:30-2:00

2x200  Free All Out broken into 4x50 with 10 seconds rest in between each 50  #1 No Equip #2 Fins try to beat your 1st 200 TIme.@4:00-5:00

3x100  Free Desc. 1-3 @1:15-2:15

2x200  pull negative split by 100 3:00-4:00

1x100 Active recovery 1:30-2:00

8x25 free sprint @:45-1:30

Cool Down 200/4:00

8x25 -O No breath -E Smooth

4000 Yards 87 Minutes 

3-11-23 Building Strength and Speed in the Water( LONG PRACTICE)

Warm-Up 900 24:00

200 Loosen

8x25 Kick -O Flutter -E Breast Kick @:45-1:00

4x50  Desc. 1-4 @:50-1:30

4x25 I.M Order @:40

4x50 -Odds Drill -Evens Build @:50-1:15

4x25 Sprint Cycle @ :40-1:00

Free Tech 500/12:00

4x50 Catch-up @:50-1:30

2x50 Fingertip Drag @:50-1:30

2x50 Fist Drill @:50-1:30

4x25 Front Scull @:50-1:30

Pull/Speed 1000/24:00

4x150 Pull w/ Pads And Buoy Desc 1-4 Drop buoy for last 50 and engage legs @ 2:50-3:30

4x75 Pull  W/ Pads Desc 1-4. @ 1:15-2:00

4x50 Free, fast @ :45-1:00

4x25 Sprint choice stroke @ :30-1:00

Power/Endurance 1000/25:00

1x200 Free Desc 1-4. by 50 @3:30-4:00

4x50 -25 I.M-25 Free @1:15-1:30

4x100 Free @1:30-2:00, Pick a moderate pace and hold it

4x50 Free @-25 I.M-25 Free @1:15-1:30

200 Free @3:30-4:00

Speed 400/10:00

8x25 -Odd All Out -Even Recover:30-:45

4x50 Choice Stroke Fast @1:30

Cool Down 200/4:00

8x25 Dolphin Dive.

4000 Yards 99 Minutes

3-9-23 Sprints to Endurance W/ back stroke technique

W-U 1000/25:00

300 loosen

4x50 Kick 25/Smooth 25/Build. @1:15-1:30

6x50 I.M Switch ( Fly/bk bk/br br/free) @:50-1:30

4x50 Free Desc. 1-4 @:50-1:15

4x25 Sprint Cycle @:30-1:00

Backstroke Technique Work (fins) on 600/12:00

4x50 backstroke drill 25 Right arm -25 Left arm(hand that is not moving is at your side) @1:00-1:30

4x50 backstroke drill - Odds 1p 6k Evens -3p 6k @1:00-1:30

8x25 -Odds Fast -Evens Smooth @:30-1:00

Endurance Set (Choice Equipment) 600/15:00

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

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

*Round 1 Free Round 2 Backstroke

Main Set Odd Distance Challenge 1550 31:00

25-75-125-175-225-275-225-175-125-75-50

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

*Build your pace up to fast to the 275, negative split each distance after.

Cool Down 200/4:00

1x50 Free 1x50 Kick 1x50 Pull 1x50 double arm back.

3950 Yards 87 Minutes

3-7-23 Building Endurance and Speed: A 4000-Yard Swim Workout for All Levels

Warm-Up 800/18:00

200 loosen 

100  Backstroke 

4 x 50 drill (one of each: Catch-up, Fingertip drag, One-arm, Fist drill) @1:00-1:30

4x50 I.M.O @1:15-1:45 

4x25 Sprint Cycle @:30-1:00

Pull Set 1000/20:00

4 x 100  pull with pads and buoy,  1:15-2:15 *No more than 10 seconds rest.

2 x 200  Choice Pull equipment-As 50, Fast, 50 Smooth @3:00-4:00

4x50 Pull Desc. 1-4 @:45-1:15

Speed Set 800/18:00

4x50 free sprint W/ Fins @:50-1:30

2x100 I.M Fast,  30 Secs Rest in between

4x25  OTB All out Choice Stroke

6x50  Free Desc 1-3,4-6 Choice Equip. @:45-1:30

Kick Set 600/13:00

200 free kick w/ Board @4:00

2x100 breast kick w/ Board  @2:00-2:30

4x50 free kick Choice of fins, alternating between 25 easy and 25 Fast kick @1:00

Endurance 600/12:00

1x200 alternating -50 breathing every 3 Breaths and 50 breathing every 5 breaths @3:00-4:00

1x200 80% @3:00-4:00

1x200 negative spit @3:00-4:00

Cool-Down 200/4:00

1x100 Free

1x100 Back

84 Minutes 4000 Yards 

3-4-23 Endurance-Focused

Warm-Up 1000/ 25:00
200 Loosen 
4x50 Kick -O Fly -E Free @ 1:30-2:00
4x50 -O Zipper Drill - E Finger tip drag @1:00-1:20
2x100 I.M  @2:30-3:00
4x50 Choice Stroke Build @:50-1:15
Main Set 2000/49:00
1x300 Pull @ 6:00-6:30
1x100 Kick Streamline Kick @2:30
3x200-Odd Free - Even Back - 1st 50 80% Max Effort last 150 Cruise(50-60%) @6:00-6:30
1x100 Smooth Free @1:30-2:00
4x75 Pull w/ Paddles Build Each 75 1:30-2:00
1x100 Kick w/ Board @2:30
2x150 Desc. Each 50 2:30-3:00
1x100  Free Neg Split @ 1:30-2:15
2x50 Kick 10 seconds all out 10 EZ @1:30-1:45
Challenge Set 600/ 13:00
2x300 @ 6:00-6:30
#1 80%
#2 100%
Cool Down 200/4:00
4x50 Choice Drill/Stroke
3800 Yards 91 minutes

3-2-23 Varied Speed focused

Warm-Up 900/20:00
300 yards freestyle (easy pace)
4x50  I.M.O D/S @1:00-1:30
200  pull w/buoy 
4x50  Free Drill/build :50-1:15
Main 1100/30:00
8x50 Free sprint with 20-30 seconds rest in between
4x75  Pull w/pads, build each 75 to Fast @1:15-2:30
2x100  free with fins desc. 1-2 @ 1:30-2:30
4x50   I.M.O Sprint 20-30 seconds rest in between
Active Recovery 300/6:00
6x50 Free Smooth @:50-1:30
Challenge Set 900/25:00
12x25  all-out sprint with 15 seconds rest in between
2x100  freestyle with fins all out.@1:30-2:30
8x50 Kick -50 build -50 Fast @1:00-2:00
Cool Down 200/4:00
4x50 Free Nice And Smooth

85 mins 3400 Yards