7-1-23 Splash and Dash: A Speed and Endurance Workout

 

Warm-Up 900/ 22:00

3x100 75 Swim -25 Choice Drill @ 1l00

6x50 -Odds Choice Kick - Evens I.M Switch Swim @ 1:15-2:00

4x50 -Odds Pull - Evens Build @

4x25 Sprint Cycle @:40-1:00

Technique 450/12:00

2x25 Front Scull @:45-1:00 

4x50 -Odds 3 Stroke 1-3 Second Glide. (Glide in a single arm handled position) -Evens Flick Drill( At the end of your pull try to Flick water Back at your Self)  @1:00-1:30

4x25- Free Breathing every 3/5/7/9 By 25 @:30-1:00

4x25 -Over Charge Drill ( Catch-Up Drill W/ and Over Kick) @:30-1:00

Aerobic Endurance 1600/35:00

8x50 Free  Desc. 1-4,5-8. -1st Four 50's Breath Every Three strokes. Last Four 50's Breath Every five strokes.  @1:00-1:30

4x100 Free Pull. -Last 25 Build to 80% @ 1:30-2:45

4x50 -25 I.M.O -25 Freestyle. @ 1:00-1:45

1x200 -75 Free -25 No Free @4:00-5:00

4x100 Fins D.P.S Free Build Each 100 to 80% @ 1:40-2:30

Speed Set (Choice Equip) 600/15:00

4x(2x25+1x50+1x50)

25= All Out (90%-100%)@ :30-45 

50(1) All out (90%-100%)  @ :45-1:00

50(2) Smooth Active Recover @2:00

Cool Down 200/5:00

1x100 Swim

1x100 Kick

1:00 Min Float and Relax 

89Minutes 3750 Yards

6-29-23 Taming the Tide: A Swimmer’s Journey

Warm-Up 600/15:00

200 Free 

4x50  Choice Kick

1x100 Pull

2x50 Free Build to Fast

Technique Set 800/ 20:00

2x100  as -25 right arm freestyle -25 Left arm Free style -50 Swim @2:00-2:30

2x100  as -50 fist drill, 50 swim @2:00-2:30

2x100  as- 50 catch-up drill, 50 swim @2:00-2:30

2x100  as -50 6 Strokes and Look forward(Sight Drill) -50 Swim  @2:00-2:30

Open Water Set 900/23:00

3x100 -25 Sight Drill, 25 Distance per Stroke 50 Build to 80% @1:45-2:30

2x200 Build each 50, simulating the surges in speed often necessary in open water events @4:00-4:30 

4x50 Active Recovery - Nice and Smooth. @1:00

Distance/Endurance Set 1500/35:00

5x100 Keep the Pace Consistent Trying to maintain 80% of our max effort throughout the 100 @ @1:45-2:30

2x250 Build the 1st 150 to 80 percent Speed. Hold pace the last 100 @ 4:00-5:00

1x500 Build up your speed on each 100. Last 100= 100%

Cool Down 200/ 5:00

200 Choice Loosen

4000 Meters 98 Minutes 

6-26-23 Hydrodynamic Hustle: Speed and Endurance

Warm-Up 800 20:00

200 Loosen

6x50 Choice Stroke  -Odds Drill  -Evens  Swim @ 1:00-1:30

4x50 Kick - Odds butter Fly Kick -Even Freestyle Kick @ 1:15-2:00

2x50 Free  -Odd -25 Smooth -25 Builld - Even -25 Build -25 Fast @1:00-1:30

Pre-Set 600/16:00

4x50 Free - Odds Breathing Every 3 - Evens Breathing Every 5 @1:00-1:30

4x50 -25 Right Arm Back Stroke -25 Left Arm BackStroke. @1:15-2:00

4x50 Free Desc. 1-4 @1:00-1:20

Threshold (Choice Equipment)  800/20:00

4x100 Free - Done as a hard yet Sustainable Effort. Aim for a Consistent time on each one.  @1:40-2:30

1x200 Negative Split by 100 @ 3:30-5:00

4x50  Free Fast  @ 1:00-1:30

Main Set (Choice Equip) 1300/30:00

4x100  Free- Ascend 1-2. Desc 3-4. @1:40-2:30

1x200 Active Recovery @ 4:00-5:00 

8x50  Free Desc. 1-4, 5-8 1:00-1:30

1x200 Active Recovery @ 4:00-5:00

2x50  Free Fast  @ 1:00-1:30

Cool Down 200/5:00

200 Loosen 

3700 Meters 91 Minutes. 

6-24-23 Pace, Power, Perseverance in Pool.

Warm-Up 1100/30:00

200 Loosen

4x75 K/D/S Choice Stroke @10-15 Seconds Rest

4x25 Kick @ 5 Seconds Rest

6x50 I.M Switch @:10-:15 Seconds Rest

2x50 Pull -25 Front Scull -25 Build @

4x25 Sprint Cycle @:10-:15 Seconds Rest

Drill 400/ 12:00

2x50 Single, Double Single - Butter Fly Drill. @:10-:15 Seconds Rest

2x50 6 Kicks /5 Stokes /6 Kicks - Back Stroke Drill  @:10-:15 Seconds Rest

2x50 1 Pull 2 Kick Breast Stroke Drill  @:10-:15 Seconds Rest

2x50 3 Strokes 6 Kicks 3 Strokes -Freestyle Drill  @:10-:15 Seconds Rest

Pre Set 400/10:00

4x50 Pull W/ Buoy and Pads Desc 1-2,3-4 @:10-:15 Seconds Rest

8x25 Kick w/ Fins Desc 1-4 ,5-8 @:5-:10 Seconds Rest

Main-Set 1700/38:00

6x100 Desc 1-3. 4-6 ,75 Smooth 25 Fast @:10-:15 Seconds Rest

2x200 Pull W/ pads and Fins @15 Seconds Rest

6x50 Free w/ Fins -Odds Build - Evens Fast @:10-:15 Seconds Rest

1x300 Negative Split by 150 @:20-:30 Seconds Rest

4x25 All out @ 15 Seconds Rest

Cool Down 300/8:00

100 Free

2x50

100 Choice

3900 Yards 98 Minutes 

6-22-23 Journey to Freestyle Excellence

Warm-Up 800/20:00

200 Loosen, Try to Bilateral Breath

1x100 I.M-Drill

2x50  free 3 strokes 6 kicks-drill  @1:00-1:30

4x50  kick with a board, alternating between flutter kick and dolphin kick @1:15-2:00

2x50  free pull -Try to Bilateral Breath  @1:00-1:30

4x25 Sprint Cycle @:40-1:00

Main Set 2500/55:00

4x100 Free -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30

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

3x50 w/ fins Free Desc 1-3 @ :45-1:15

3x50 w/ Fins Sprint @1:00-1:30

2x200  freestyle with pull buoy and paddles 3:15-4:00

4x50  Pull Desc 1-4 @ :45-1:15

4x50 w/ Fins and pads All out @1:00-1:30

4 x 100 -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30

8x25  free  fast w/ chute  :45-1:15

Cool-Down 400/10:00

200 Loosen

2 x 50  kick

100 Choice Stroke 

3700 yards 85 Minutes

6-20-23 An aquatic journey towards better endurance

Warm-Up 900/ 23:00

300 freestyle

1x100 Back

1x100 I.M

8x25 Kick Desc. 1-4,5-8 @:35-1:00

1x100 pull (with buoy and paddles)

4x25 Sprint Cycle  @:40-1:00

Aerobic Mixed Stroke Set - 1200/ 26:00

4 x 100  freestyle at moderate pace (70-80%) @ 1:40-2:30

2 x 100  IM Or Free I.M  @ 1:45-3:00

4 x 50  freestyle Drill (Fist, Ketchup, 3/6/3, 3 strokes 1-3 Second Glide) @

2 x 50  IM order @ :50-1:30

1 x 200 freestyle at moderate pace (70-80%). @ 3:20-4:00

1 x 100  IM Or Free I.M  @ 1:45-3:00

Anaerobic Set (Choice Equipment) 1100/ 22:00

5 x 100  freestyle Moderate Pace @:10 Seconds Rest

4 x 50 freestyle All out @1:00-2:00

2 x 200 freestyle Moderate Pace @ 10 Seconds Rest

Speed Set - 600/ 20:00

16 x 25 Choice Stroke -sprint @:30-1:30

8 x 50  freestyle Desc. 1-4, 5-8 @ :50-1:30

Cool Down 200/ 4:00

100 Swim

50 Kick 

50 Scull

 

4000 Yards 95 Minutes 

6-16-23 Sprints and Descends: Freestyle Focus

Warm-Up 900/22:00

200 Loosen

4x50 Kick @ 10 Seconds Rest

8x25 -Odds 3/6/3 Free Drill -Evens Build to moderate speed @:30-:45

4x50 Free Pull - Odds Smooth -Evens Build @:50-1:30

4x25 Sprint Cycle @:40-1:00

Pre Set 400/10:00

8x50 I.M.O D/S  @1:00-1:30 

Main Set 1 1400 33:00

2 Rounds.1st Round Free. 2nd Round is Choice of Stroke.

4x100  Desc 1-4 @ 1:40-2:30

4x50  -Odds Build - Evens Fast @1:00-1:30

4x25  -All Out @:30-1:00

Main Set 2 800/20:00

5x50 Free sprint @ :15-30 Seconds Rest

100 easy @2:00-3:00

4x50 choice of stroke @1:00, sprint

100 easy @2:00 -3:00

3x50 Free all out sprint 15-30 Seconds Rest

Cool Down 300/6:00

100 Swim

100 Kick

100 -50 Scull -50 Swim

3800 Yards 91 Minutes 

6-15-23 Endurance, Speed, and Technique Builder

Warm-Up 1000/24:00

300- 3 Strokes free -4 Strokes Back Stroke.

4x75 -Odds No Fly I.M - Evens No Free I.M 2:00-3:00

4x25 Front Scull w/ a Flutter Kick:45-1:30

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

4x25 Sprint Cycle @:30-45

Free Drill 900/21:00

3x(2x75=2x50+2x25)

75=-25 Right arm Free-25 Left Arm Free -25 Free Build

50= 3 Strokes 3 Second Glide 

2x25 Fast Free

Main Set: 2000

Set 1: 1000 /22:00

4x50 Free build each 50 to Moderate Speed @15 sec rest

2x100 Free Pull -strong pace @20 sec rest

4x50 Back build within each 50 to Moderate Speed @15 sec rest

2x100  Back Pull-strong pace @20 sec rest

4x50 Breast build within each 50 to moderate Speed@15 sec rest

Set 2:(Choice Equipment) 400 /10:00

8x25   Sprint Free @30 sec rest

4x50   Sprint choice of stroke @45 sec rest

Set 3: (Choice Equipment) 600/ 14:00

6x100  Freestyle Desc.1-3,4-6 @15-30 Sec rest

Cool-Down 200 /4:00

100 Swim 

100 Kick

4100 Yards 95 Minutes

6-12-23 Your Swim Mission, Should You Choose to Accept It…

Warm-Up 800/ 20:00

200 Loosen

100 Kick

4x50 -25 I.M.O Drill - 25 Free

100 Pull

4x50 Desc 1-4 or -25 I.M.O Kick -25 Free

Swim Golf  500/13:00

10x50m free @1:00-1:30

For each 50m swim, count the number of strokes and add it to the time it took to swim (in seconds). This is your 'golf score'.

The goal is to reduce this score over the 10x50m. This can be achieved by increasing stroke efficiency (reducing stroke count) and/or increasing speed (reducing time).

For example, if a swimmer takes 45 strokes to complete 50m and does it in 45 seconds, their golf score is 90. Aim to reduce this score over the series of 50m swims.

Main Set 900/ 22:00

3(3x100) Desc 1-3  @1:45-2:45

Round 1 No equip

Round 2 Choice of pulling equip

Round 3 Choice of Speed Equip.

Pull Set 800 20:00

8x100 -Odds Free Pull - Evens Non Free Pull @ 1:45-2:45

Kick Set 400 12:00

8x50 -Odds Free Kick - Evens Fly or breast Kick @1:15-2:30

Sprint Set (Choice of equipment) 400 12:00

8x50 -Odds -25 Fast -25 Smooth - Evens 25 Smooth 25 Fast @ 1:00-1:30

Cool Down 300/6:00

200 Smooth

100 50 Kick 50 Scull

4100 Yards 105 Minutes

6-9-23 Long-Distance Freestyle

Warm-Up 800/ 20:00

4x75 Free Loosen @15 Seconds Rest

4x50  I.M.O D/S  @:1:15-2:00

4x50 -Odds Kick - Evens Pull @1:00-2:00

4x25 Sprint Cycle  @:30-1:00

Pre Set 1125/30:00

5(100+50+3x25)

100=Distance per stroke free style @1:30-2:30

50=Choice Free Drill @:50-1:15

25= Fast Free @:30

:30-1:00 Min Reset Inbetweeen Rounds

Main Set 1800/44:00

1x400 Free Choice Equip Neg Split @ :30-1:00 Min Rest

4x100 I.M or Free I.M @:15-30 Seconds Rest

1x300 Free ,Build By each 300 @ :30-1:00 Min Rest

3x100 50 D.P.S 50 Build to fast @:10-:30 Seconds Rest 

1x200 No Free Mix Up Strokes.30-1:00 Min Rest

4x50 -25 Smooth -25 Fast @15 Seconds Rest

Cool Down 300/6:00

100 Swim

100 Kick

100 Choice 

4025 Yards 100 Minutes

6-8-23 Race the Clock !

Warm-Up 900/22:00
200  Freestyle
100 Back
4x25 Choice Kick-Build your speed @:40-1:15
100 Breast Stroke
100 Pull
4x25 Fly - Drill , Single Double Single @:45-1:00
100 I.M
4x25 Sprint Cycle @:40-1:00
Preset 1050/23:00
3x(4x50+6x25)
4x50= Choice Free Drill, or Free Build @ 1:00-1:30
25=Free W/ 4-6 Dolphin Kicks Underwater.breakout. 3 Fast Strokes- Smooth Free the rest. @:30-1:00
Drills to consider: Surge Drill, 3 Stroke 3 Second Glide, Catch-Up with Finger Tip Drag
Main 1600/ (Choice of Equipment) 36:00
1x400 @30-1:00 min rest . note your time.
2x200 @:15-:30 Seconds Rest. Your aim is to swim each 200 faster than half of your 400 time.
4x100 @:10-:20 Seconds Rest . The goal is to swim each 100 faster than half of your 200 time.
8x50 @:5-:15 Seconds Rest .  Try to swim each 50 faster than half of your 100 time.
Cool Down 300/7:00
200 Swim
100 Kick 
3850 Yards 87 Minutes

6-5-23 Aqua Athletes Assemble!

Warm-Up 1000/23:00
200 free Loosen
4x50 -Odds Kick -Evens Backstroke @1:00-1:30
200 Choice Stroke No Free (Mix it up)
4x50 Choice stroke /Drill @@1:00-1:30
4x50 Free Desc.1-4 @ :50-1:30
Main Set  - 1200/ 30:00
2x(3x200) Desc each 200 to 80 Percent @3:30-4:30
Rd 1 No Equip 
Rd 2 Fins and pads
Pull Set: 800/ 20:00
4x(100+50+50) 
100= Pull w/ Buoy @1:30-2:30
50= No Equip Build to Fast  @:50-1:15
Kick Set: 500/18:00
4x50 Build to fast Kick w/ Board @1:30-2:30
100 easy freestyle swim @2:00-3:00
4x50 Build to fast Kick w/ Board @1:30-2:30
Bi lateral Breathing 300/6:00
6x50 Breathing every 3/5/7 by 50 @:50-1:00
Swim Golf/Cool Down  200/4:00
4x50 freestyle  @1:00
(Swim these 50s as efficiently as possible, trying to minimize both time and stroke count. The sum of your time in seconds and stroke count for each 50m is your "score". Try to lower your score in each 50m)

4000 Meters 101 minutes

6-3-23 Aerobic Speed and Strength

Warm-Up 800/20:00

4x75 Last 25 No Free

100 I.M or Free Pull

100 Kick

4x50 Desc. 1-4

4x25 Sprint Cycle @ :40-1:00

Pre-Set - 400/10:00

4x100 @ @1:00-2:00

-Odds Kick W/ Board

-Evens Swim.Your choice of stroke and Drill

Main Set - 1600/38:00

4 x 75 Free Desc. 1-4. @ 1:15-2:00

4 x 100 -Odds Free Drill 3 Stroke 6 kicks  -Evens Build to Fast @ 1:30-2:30

4 x 50  free with fins, @ 85% effort @:45-1:15

4 x 50  free Try to lower stroke count each 50. 80% effort @:45-1:30

4x 100 Desc. 1-3  Hold 4 @ 1:30-2:30

1 x 300 freestyle swim @ 80% effort

Strength Set - 600/15:00

3 x 50  free w fins 80% effort @:45-1:15

3 x 50  Free Pull W/ Paddles 80% effort @:45-1:15

3 x 100 free swim with paddles and fins  90% effort @ 1:30-2:30

Speed Set - 200/6:00

8 x 25  Choice Stroke and Choice Equip All out Fast @:30-1:00

Cool-Down - 200/4:00

200 Cool Choice Stroke EZ

3800 Yards 93 Minutes

6-1-23 Paddles, Fins, and Parachutes: A Swim Practice for Strength and Speed

Warm-Up 1000/30:00

4x100 Freestyle 

4x50 Choice Kick

4x75 I.M (begin the I.M Where you left off the last one)

4x25 Sprint Cycle @:40

Main Set 1 1200/30:00

2 Rounds

4x25 Freestyle Desc. 1-4 @:30

4x50 Freestyle  Moderate pace (80-90%) @:40-1:00

4x25 Freestyle Desc. 1-4 @:30

4x50 Freestyle Moderate pace (80-90%) @:40-1:00

1-2:00 min Rest in between rounds.

Main Set 2  1100/ 30:00

1x300 Free Pull with paddles - At Aerobic Pace 15-20 seconds rest

1x200 Free Swim with fins At Moderate Pace 15 seconds rest

1x100 Free Swim with parachute Fast:30 Seconds

1x200 Free Swim with fins At Moderate Pace 15 seconds rest

1x300 Freestyle Pull with paddles At Aerobic Pace 15-20 seconds rest

Strength and Speed  400/12:00

4x25 Free as Few Breaths as possible (goal 0 Breaths) @1:00

4x50 Freestyle Swim with paddles and fins -25 Build -25 All out @:50-1:15 

4x25 Freestyle Sprint with a parachute (power focus, all-out effort)  30 seconds rest

Cool-Down: 200/4:00

200 Free

3900 Yards 106 Minutes