5-30-23 1st day of Summer Long course Season

Warm-Up:800/20:00
200 Free Loosen
100 Kick
100 I.M
100 Pull
4x50 -25 Scull -25 Choice Stroke(Best Technique) @ 15 Seconds Rest
4x25 Sprint Cycle @:30-1:00
Drill 600/16:00
3x50 Freestyle Right Fin ,Left Paddle @ 10-15 Seconds Rest
3x50 Freestyle Left Fin ,Right Paddle @ 10-15 Seconds Rest
3x100 -50 Free Pause Stroke Before Hands Hits the Water -50 Catch-Up Drill @ 10-15 Seconds Rest
Free Breath Control 450/12:00
3x(3x50) @:55-1:00
15 Seconds Rest in Between Rounds
Breathing ever 3/5/7 by Round Desc. 1-3.
Interval 600/ 18:00
3x(4x50) Freestyle. Each round Subtract -5 From your Previous Interval. Start the Set at a comfortable pace.
30-1:00 Seconds Rest In between Rounds
Pull Set: 1000/25:00
3x200 Free Pull W/ Buoy Desc. 1-3. @ 3:15-4:30
4x100 Free W/ Fins and Paddles Desc. 1-4. @1:30-2:30
Fins and Speed Set: 300/10:00
12x25 Choice of Stroke and Speed Equipment All-Out Fast @ 30-1:00
Cool Down: 200/4:00
200 Choice Stroke Loosen

3950 Yards 105 Minutes 

5-25-23 Last day of the Season

Warm-Up 1000/25:00

200 Free

200 No Free (Mix it up)

4x50 Pull Choice of equip

4x25 Choice Kick w/ Board

4x50 I.M.O K/D Or Free Desc 1-4

4x25 Sprint Cycle 

Pre-Set 750 20:00

2x100 Free I.M @ @:15-20 Seconds Rest

4x50 -Odds Smooth - Evens 80% @:10-15 Seconds rest

4x50 No Free,  Choice of Drills @:10-15 Seconds rest

2x75 Free 1st 75 Breathing every 3, 2nd 75 Breathing every 5th. @

Aerobic Set: 1500/ 36:00

3x200 freestyle, negative split - @:30 Seconds Rest

4x50 freestyle W/ Fins 80% Max Effort @:15 Seconds Rest

200 freestyle pull w/ Choice of Equipment @:30 Seconds Rest

4x75 Free Desc. each 75 to fast @:15-20 Seconds Rest

200 freestyle Steeady Kick 

Speed Set: 500/12:00

10x50 Freestyle Choice of Equip - 90% max Effort. @1:00-1:30

Power Set: 300/10:00

6 x 25 freestyle sprint with fins  @:30 Seconds Rest

6 x 25 freestyle sprint with paddles  @:30 Seconds Rest

Cool-Down: 200/4:00

200 loosen

4250 Yards 107 Minutes 

5-23-23 Aerobic, Power and Endurance

Warm-Up 1000/ 22:00

200 Swim

8x25 Streamline Flutter Kick (or hands at side) on your back @:45-1:00

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

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

4x25 Sprint Cycle @:40-1:00

Drill 400/15:00

8x25- Fly Drill , Single Arm, Double Arm, Single Arm, @ @:30-1:00

(Breath to the  side for single arm, breath forward for double arm, Face must be in water before hands touch the water)

4x25 3 Fast Fly Strokes 3 fast Free Strokes , Smooth free the rest of the length  @:30-1:00

4x25- Odds Fly - Evens Free @:30-1:00

Aerobic 850/ 18:00

8x75 Free @ 5-10 Seconds Rest ( Pick and uncomfortable pace and try to hold it)

Reset 1:00 ( Put on Choice of Speed Equip)

5x50  Free Desc.1-4 Hold 5 @5-10 Seconds Rest

Endurance-Power 1300/30:00

4x150 Free Pull, Drop Pull Buoy Last 50 and engage legs @:15 Seconds Rest

4x100 I.M @15-20 Seconds Rest 

6x50 Free Desc 1-3 ,4-6 @:10 Seconds Rest

Cool Down/4:00

200 Loosen

3750 Yards 89 Minutes 

5-20-23 Train Hard, Laugh Harder.

Warm-Up 700/18:00

200 Free

100 Kick

100 Pull

4x50 Desc. 1-4 @:55-1:30

4x25 Sprint Cycle :30-:45

I speak without a mouth and hear without ears. I have no body, but I come alive with the wind. What am I?Answer: ¿oɔɥƎ

Free-Drill  500/13:00

2x50 free single-arm drill, switch arms every 25 @10-15 Seconds Rest

2x50 Free 3 Stroke 3 Second glide (glide in handlead Position) @10-15 Seconds Rest

2x50 free catch-up drill, @10-15 Seconds Rest

2x50  Free OverCharge Drill (catch-up Drill with an Over Kick) @10-15 Seconds Rest

Joke:Why don't scientists trust atoms? Because they make up everything!

Aerobic Ladder (Choice Equipment) - 1250/33:00

50-100-150-200-250-200-150-100-50 15 seconds rest between each set. 

Focus on maintaining a steady pace throughout.

I have cities, but no houses. I have mountains, but no trees. I have water, but no fish. What am I?

Answer: ¿dɐW

Speed-USRPT - 600/15:00

2 Rounds- Round 1 No equp Round 2 Choice Equip.

12x25 Free Sprint @:30

2:00 Min Break between Round 

*Establish your target pace, and strive to meet it. If you fall short on two consecutive attempts, take a break on the next 25, then resume the set.

Joke: Why don't we tell secrets in the pool? Because they might leak!

Power-IM - 600 /14:00

4x50 Free w/ Fins and Pads Desc. 1-4. @10-15 Seconds Rest

4x50 I.M Swim or I.M Drill  @ 15 Seconds Rest

2x50  free Kick w/ Board Build each 50 to Fast @ @10-15 Seconds Rest

1x100  I.M 

I am taken from a mine, and shut up in a wooden case, from which I am never released, and yet I am used by almost every person. What am I?

Answer: ¿lıɔuǝԀ

Cool Down 200/4:00

200 EZ

3850 97 Minutes

5-18-23 Speed or Technique? Why Not Both? Breaststroke Stroke Clinc and Free Race Pace Practice

Warm-Up 500

200 Free

2x100 Kick

4x50 Free Desc. 1-4

 Kick Focus 600

4x25 - Breaststroke kick with board, 

4x25 Breaststroke Kick with Board over knees on back. Trying to keep your knees under the board.

4x25 Streamline Breast Kick on back 

4x25 Double Arm Back Stroke W/ A breast Stroke kick 

4x25 Head Lead Breast Kick 

4x25 Handlead Breast Kick on Front, Lift Head to breathe.

Pull Focus 600 

4x25 Out Sweep Scull
4x50 - Single arm breaststroke, alternate arms every 25 
4x25 1 Stroke 3 Second Glide.
4x25 - Breast Stroke with a 1 Dolphin Kick
4x25 Breaststroke with a flutter kick focus on fast hands
Breath and Glide Focus 300
4 x 25 Kick-Pull-Breathe-Glide (say this in your head as you perform each action)
4 x 25 1 Pull 2 Kicks 
4 x 25 1 Breaststroke Above the water 1 Breaststroke completely submerged.
Breast Stroke Pullouts 200
8x25 
 push off the wall in a streamlined position, execute a single dolphin kick followed by a strong arm pull and recovery under the body, with a breaststroke kick before gliding in streamline and surfacing to initiate the regular stroke.
Main 300 /
6x50 Regular Breaststroke Desc 1-3,4-6
Cool down 200/
200 Ez
2700 Yards

Warm-Up 900/ 22:00
300 Free
6x50 I.M Switch Or Choice Stroke D/S @:15 Seconds Rest
4x50 Desc. 1-4 @:10-:15 seconds rest
4x25 Sprint Cycle  @:40
Kick 400/12:00
2x100 Kick. 1 Free 1. I.M Order @:20 Seconds Rest.
4x50  Free Kick W/ Board Desc. 1-4.
Breath Control Aerobic Set 800 20:00
4x50-Free - Trying to hold the breathing pattern of 3-5-3@ :15 Seconds Rest
4x100-Freestyle, descending 1-4, while trying to hold a consistent breathing pattern@:15 Seconds Rest
4x50 -Freestyle, breathing every 5 strokes,@:15 Seconds Rest
Main Set 1700/42:00
5x100- Free race pace,(Fins) @:30 Seconds Rest
100 - Easy swim or 2 min Break
4 x 100  - Choice of stroke race pace,(Choice Equip)@:30 Seconds Rest
100  - Easy swim or 2 min Break
3 x 100  - Free race pace, (Pads And Fins)
100  - Easy swim or 2 min Break
2 x 100 - Choice of stroke race pace, (Choice Equip) @:30 Seconds Rest
Cool Down 200/4:00
200 EZ
4000 Yards 100 Minutes 

5-16-23 Experience Van Gogh Like Never Before !

 "Starry Night" Warm-Up (700 /17:00)

200 Free (Swim smoothly under the swirling night sky)

100 Backstroke (Let your backstroke mirror the flowing wind in the painting)

100 Pull (Pull yourself through the dreamy landscape)

4x50 I.M by 50 (12.5 yards of each stroke) @:10-:15 Seconds rest (Diversify your strokes like Van Gogh did with his art styles)

100 Kick (Kick against the current of conformity)

"The Potato Eaters" Pull Set (800 /20:00)

4x100 Free with Pull Buoy Desc 1-4 @:10-:15 Seconds rest (Pull with the strength of a hardworking peasant)

8x50 Free with Paddles and fins Desc 1-4 5-8 @:10 Seconds Rest (Navigate through the rural life depicted in the painting)

"Wheatfield with Crows" USRPT (Ultra Short Race Pace Training) Set (800/20:00)

16x25 Free(Choice Equip) @0:30 (fast, race pace) (Fly through the water like the crows through the wheatfield)

200 EZ Or 3:00 Min Break

16x25 Choice Stroke(Choice Equip) @0:40 (fast, race pace) (Feel the urgency of the crows taking flight)

"Sunflowers" Aerobic and Endurance Training (900 /20:00)

3x(200+100)

200=Free Build Each 200 to 80/% @15 seconds Rest (Bloom in the water like the sunflowers in the painting)

100= I.M @ 15 Seconds Rest (Show the variety of your strokes like the variety of sunflowers in the vase)

"Self-Portrait" Drill Set (400 /12:00)

2x50 free 3 Strokes 3 Second Glide @:10-:15 Seconds rest (Express yourself in the water like Van Gogh did on the canvas)

2x50 back single-arm drill @:10-:15 Seconds rest (Reflect on your form like a self-portrait)

2x50 breaststroke 3k 1p, 2k 1p, 1k 1p @:10-:15 Seconds rest (Show the complexity of your stroke like the complexity of human emotion)

2x50 Fly Drill 2-2-2 @:10-:15 Seconds rest (Fly like the bold brushstrokes in Van Gogh's work)

"Café Terrace at Night" Cool Down (200 /4:00)

200 (Ease into the cool-down like the calm night at the café terrace)

3800 Yards 93 Minutes

5-13-23 Zeus Would Have Made a Great Swimmer

 As you start, picture the beginnings of Zeus's life, hidden away on the island of Crete to protect him from his father, Cronus.
"Birth of Zeus" 950/
200 Free
100 Flutter Kick W/ a Board.
200 K/D I.M Order 
3x50 I.M Switch @
4x50 Free Desc. 1-4. @1:00-1:30
4x25 Sprint Cycle @:30-:45
 Zeus was raised by a goat named Amalthea while a company of soldiers called Kouretes danced, shouted and clashed their spears against their shields so Cronus would not hear the baby's cry.
"Zeus's Education" 600/
4x50 -Free Single Arm Alternate by 25 (immobile arm in imaginary pocket) @1:15-1:30
4x50 Free 3 Strokes 3 Second Glide  @1:15-1:30
4x25 Butter Fly 2-2-2 (2 Right 2 Left 2 Full strokes)
4x25 Breast 1 Pull 2 Second Glide
 Zeus was educated by the divine personification of wisdom, Metis, and grew into the powerful god he would become.
"Zeus's Lightning Bolt"(Choice Pull Equip) 600/
As you pull through the water, imagine the power of Zeus's lightning bolt, a gift from the Cyclopes.
2x(4x75) Desc. 1-4.@1:20-2:00
Round 1 Free Round 2.Choice Stroke
Zeus's signature weapon was the thunderbolt. He received this along with the storm wind and a magic cap of invisibility during the Titanomachy, the war between the Titans and the Olympians.
 "Ruler of the Gods" (Main Set-Choice Equip) 1050
8x75  Build the last 25 to Fast @ 1:15-2:00 
2x100 -as 50 Build to Fast -25 Smooth -25 Fast @1:30-2:00
4x50 -Odds Smooth -Evens Fast @1:00-1:30
2x25 All Out @;30
 Zeus, as the king of the gods, was considered the arbiter of justice, maintaining order and ensuring laws were followed.
"Eagle of Zeus"600/
As you sprint, picture Zeus's sacred animal, the eagle, known for its speed and strength.
1 x 100 Smooth Kick @ 2:30-3:00
2 x 50 : Choice stroke, all-out sprint.
4 x 25 : Freestyle All Out
1 x 100 Smooth Kick 2:30-3:00
2 x 50  : Choice of stroke, all-out sprint. @1:00-1:30
4 x 25  : Freestyle, All Out @:30
 The eagle was Zeus's sacred animal and a symbol of power and strength in Greek mythology.
Cool Down 200/4:00
200 25 Scull 25 Ez Free
Mount Olympus, home to the Greek gods, was considered a peaceful and harmonious place, thanks to Zeus's wise and just rule.
4000 Yards

5-10-23 Davy Jones' Locker: A Swimmer's Guide to the Deep End

Warm-Up 800/20:00
300 freestyle
100 Back
100 Choice Stroke   
4x50's I.M by 50 12.5 of each stroke @1:15-1:30
4x25 Sprint Cycle @:40

Pirate Fact: Edward Teach, better known as Blackbeard, was one of the most feared pirates of all time. 

He would tie slow-burning fuses into his beard and light them during battle to create a terrifying image.

Drill Set 400/10:00
2 x 50 freestyle: catch-up drill @1:00-1:15
2 x 50 backstroke: 6 kicks 5 Strokes 6 Kicks  @1:15
2 x 50 Breast -25 Hand Lead Breast Stroke Kick -25 1p 2k @1:15
2 x 50 Fly 3right arm -3 Left arm -3 Full Strokes@1:15

Pirate Fact: William Kidd, also known as Captain Kidd, started as a privateer, legally plundering on behalf of his country.

However, he was later branded a pirate after the line between legal privateering and illegal piracy blurred.

Pull Set 600/13:00
6x100 Free W/ Choice Pull Equip Desc. 1-3,4-6 @ 2:00-2:10

Pirate Fact: Bartholomew Roberts, known as "Black Bart," was one of the most successful pirates of his time. He captured over 400 ships during his brief but notorious career.

Kick Set 400/10:00
#1 no Fins #2 Fins

2x200 @:20 Seconds rest -as 100 Steady Kick,50 Build to Fast Kick, 50 Smooth Kick

Pirate Fact: Anne Bonny was one of the most famous female pirates. She was known for her fiery temper and ruthless nature.

Main Set  2200/50:00

2 Rounds 
1. no Equip 2. Choice Equip
4 x 100 Fast ( set goal time. try to make time for all 4) @2:00-2:30 
6 x 50 active Recovery @1:00-1:30
4 x 50  All out @ 1:00-1:30
1 x 200 active recovery @ Reset

Ching Shih was one of the most powerful pirates in history. She commanded over 300 junks and had tens of thousands of men under her command.

Cooldown 200/4:00
200 Smooth 

Davy Jones is a character from maritime folklore, often represented as the devil or demon of the sea, and associated with the concept of the sailor's afterlife. 

The term "Davy Jones' Locker" is used to refer to the bottom of the sea, or a state of death among drowned sailors and shipwrecks.

 2.074 nmi (nautical miles) 107 Minutes

5-6-23 Swim Like an Apex Predator

Warm-up 600/15:00
200 freestyle
100 Kick
100 Pull w/ Buoy
100 I.M Drill
100  easy choice of stroke
* Orcas have excellent vision both above and below water.

Drill Set 300/7:00
3x100 freestyle 3-Strokes 3-Second Glide In Hand lead Postion Free (10-15 seconds rest)
*Orcas are the largest species of dolphins.
Aerobic Set 800/20:00
2 Rounds
1x200 Pull w/ Buoy Moderate Pace (15-20 Seconds Rest)
4x50 Free Desc. 1-4 (10 Seconds Rest)
*Orcas can dive up to 1,000 feet deep.

Speed Set 800/20:00
4x50 free Build each 50 to Fast (15 Seconds Rest)
4x100  free W/ Pads (15 Seconds Rest)
1st 100: 25 fast, 75 easy
2nd 100: 50 fast, 50 easy
3rd 100: 75 fast, 25 easy
4th 100: 100 fast
4x50 free Sprint w/ Fins (15-20 Seconds Rest)
*Orcas can swim up to 34 mph.

Power Set 400/10:00
8x25  Max Underwater Dolphin kicks into fast Free (10-15 seconds rest)
4x50  Free W/ Pads Fast Stroke Tempo -Minimal Breaths (10-15 seconds rest)
*Orcas are apex predators, meaning they have no natural enemies.

Kick Set 500/15:00
5x50 Free Kick w/ Board (15 Seconds Rest)
-Odds Smooth - Evens Build
5x50 (15 Seconds Rest)
-Odd Dolphin Kick -Evens Free Kick
* Orcas have a lifespan of 50-80 years.

Cool-Down 300/ 7:00
200 Ez Free
100 as -25 Scull -25 Free
* Orcas can hold their breath for up to 15 minutes.
3700 94 Minutes

5-4-23 The Force is Strong in This Pool: A May the 4th Star Wars-Themed Swim Practice

 Phase 1: Join the Rebel Alliance (Warm-up) - 700/18:00

200 freestyle - "Gathering the Rebel Forces"

4x50 (25 kick, 25 swim) choice of stroke  - "Prepping the X-Wings" (10 sec rest)

100 pull with buoy - "R2-D2's Assistance"

4x50 (25 drill, 25 swim) choice of stroke - "Learning from Jedi Masters" (10 sec rest)

Phase 2: Approach the Death Star (Pre-set) - 800/22:00

4x50 freestyle desc. 1-4 - "Sneaking Past the Imperial Fleet" (10 sec rest)

4x50 No Free desc. 1-4 - "Evading TIE Fighters" (10 sec rest)

4x100 freestyle with fins desc 1-4 - "Powering Up the Hyperdrive" (15 sec rest)

Phase 3: The Trench Run -(Main set) - 2300/52:00

*You can choose to use equipment to enhance your workouts.

3x300 freestyle - "Navigating the Trench" (30 sec rest)

*1st 100: moderate pace, 2nd 100: strong pace, 3rd 100: sprint pace

4x75 IM order (No fly) - "Mastering the Force" (15 sec rest)

12x50 freestyle optional equipment (paddles, fins) - "Blast the Exhaust Port" (10 sec rest)

*Even 50s: sprint, Odd 50s: recover

3x100 Free pull with buoy - "Using the Force" (20 sec rest)

*Focus on maintaining a strong and steady pace

8x25 choice of stroke - "Dodging Laser Fire" (5 sec rest)

*All-out effort, focus on power and strength

Phase 4: Escaping the Death Star (Cooldown) - 200/4:00

200 easy swim (mix of strokes) - "Fly Back to the Rebel Base"

4000 96 Minutes 

5-2-23 Free Stroke Clinic+ Full Practice

Warm-Up 600/
200 freestyle 
4x50 -25 Kick-Swim.
4x50- drill-swim by 25 
*Drill Options 1.Fingertip drag 2.Single-arm freestyle 3.Zipper drill 4.3-3-3 drill (3 right, 3 left, 3 full strokes)
Main Set 1200/
* For an Added Challenge Increase the number of 50's and remove equipment 10-15 Seconds rest Per 50
4x50 Hand Lead Side Kick -25 Right arm -25 Left Arm 
4x50 Streamline kick W/ Fins- Pull to Breathe
4x50 6 kick Switch (Fins) ( 6 Kicks in hand Lead Postion 1 Stroke)
4x25 Front Scull (I Y Postion ) * Try not to bend elbows
4x50 SuperMan Catch-Up Drill 
2x50 Catch-Up With Fingertip Drag
2x50 Zipper Drill W/ Catch-Up
2x50 Catch-up Drill w/ Flick at end of Stroke 
Putting It All Together 400/
4x100 Free -Focusing on technique
Cool Down 200/
4x50 Smooth  Free 
2400/ 
*Full Practice for those who do not want to do the stroke clinic
Warm-up 600/15:00
200 swim
4x50 kick-swim by 25 (15 seconds rest)
4x50 drill-swim by 25 (15 seconds rest)
Aerobic Endurance Set  1500/45:00
3x(4x100-yard freestyle) @ 70%, 75%, 80% effort (15 seconds rest between 100s, 45 seconds rest between sets)
6x50 W/ Fins Fast (20 Seconds rest between sets)
Speed and Power Set 600/18:00
4x50 Free Build Each 50 (10 seconds rest between )
8x25 freestyle sprint w/ Fins Or OTB (20 seconds rest between )
4x50 Free 25 Build 25 Fast (15 seconds rest between )
Strength Set 600/ 18:00
8x50  pull w/ buoy and pad  (20 seconds rest between )
4x25 Tarzan W/ Fins(15 seconds rest between)
4x25 breast pull with buoy (15 seconds rest between)

Kick Set 500/ 13:00

6x50 - Odds Kick with board. -Evens Breast or Fly in streamline- Choice of front or back side.(15 seconds rest between)

8x25 Free Kick with Fins -Odds Fast -Evens Steady (10 seconds Rest betweeen)

Cool-down  200/4:00

200 ez Mix up your Strokes.

4000 Yards  113 Minutes =0