7-26-23 The Season's Last Splash

Warm-Up 700/16:00

200 Free

100 Backstroke OR Choice Kick

100 Breast 

4x50 Free Breathing  every 3/5/3/5 by 50 @:55-1:30

2x50 -25 Fly -25 Free @ @:55-1:30

Pre-Set 400/10:00

2x100 Kick With a Board - Build your Intensity Up @2:10-3:00

4x50 Choice of Pull Equipment Focus on Smooth Powerful Strokes.@:55-1:30

Main Set (Choice Equipment) 1800/ 40:00

8x100 Desc. 1-4 Ascend 5-8 @1:45-2:30

6x50 Secondary Stroke. - Odds Fast - Evens Smooth @1:00

6x50 I.M Switch @:55-1:30

4x100 Desc. 1-2. 3-4. @1:45-2:30 (last 100 all out)

Cool Down 300/6:00

4x50 - ODDS Swim -EVENS Kick

2900 meters  72 Minutes  

7-24-23 Meters of Momentum

Warm-Up 400/ 10:00

1x100 Swim

1x100 Kick

1x100 I.M

1x100 -25 Scull -25 Drill -25 Scull -25 Drill 

 

Pre-set  800/ 20:00

2x100 Build Each 100 To Moderate W/ Fins

2x100 Build each 100 to Moderate  W/ Fins and Pads

4x50 Kick with a board 10 Seconds Smooth kick 5 Seconds Fast Kick

Main Set 1350/ 30:00

5 x 150 @ 3:00-4:00

1. Build 1st to fast Rest of the 100 Smooth

2. Build 100 to fast Smooth the rest of the way 

3. Build the 150 to Fast

4 Smooth

5. All out

4x50 I.M.O by 25. @1:00-1:30

2x200 @3:30-4:30

#1. Build 1-4 Within the 200

#2 negative Split by 100

Cool-Down 200/5:00

4x50 

65 Minutes 2750 Meters

7-22-23 Los Alamos Laps: The Swim Project

Warm-Up 800/20:00

300 Free Loosen Every 4th Lap is Back Stroke.

8x25 I.M.O -K/S @:40-1:00

6x50 -Odds Pull -Evens Drill @:55-1:30

4x25 Sprint Cycle

I.M Drill  700/ 18:00

16x25 I.M.O as 4x25 Drill 4x25 (x2) @:40-1:00

6x50 Kick w/ a Board as 50 -Fly -Br -Free  1:30-2:00

Descending Distance. 1000/25:00

*Each Effort Should be slightly Faster than the last,15 Seconds Rest Inbetween each

1x400

1x300

1x200

1x100

I.M 400/10:00

4x100 I.M Desc. 1-4. @ 2:00-3:00

*Each one Faster than the Last. Maintain Technique Under increasing speed. 

Race Pace 300 8:00

6x50 Choice Stroke / Equip All out. @1:00-1:30

Cool Down 300/6:00

6x50 -Odds Swim -Evens Kick

3600 Yards 87 Minutes

7-19-23 A Dream within a Dream: Imagining the Perfect Swim Practice

Warm-Up 800/20:00

4 x 50 freestyle  @ 10-15 Seconds rest

4 x 50 kick with board  @ 10-15 Seconds rest

4 x 50 with pull buoy  @ 10-15 Seconds rest

4 x 50 as @ 15 Seconds Rest

1. Hand Lead Dolphin Kick 

2. Back Stroke 6kick 5 Strokes Drill

3. Breast 1 Pull 2K Drill

4. Free Drill - Over Charge (Catch-up w/ an Overkick)

Main Set 1700/40:00

Part 1 Aerobic Endurance, 1300

3 x 200 freestyle 30 seconds rest in between(Choice of Equip)

(#1. Smooth #2. Build to 80% #3. Negative Split by 100)

4 x 100  -Odds I.M - Evens No Free @ 10-15 Seconds rest OR 400 (Choice of Stroke) Time Trial.

6 x 50  Free Desc. 1-3,4-6 (Fins)@ 10-15 Seconds rest

Part 2-Speed 400/

Choice of Stroke And Equipment

4 x 100  as follows:

25  sprint, 75 easy

50  sprint, 50  easy 

75  sprint, 25 easy

100 meters sprint

30 Seconds between each 100

Cool Down 200/ 5:00

4x50 Free Smooth

2700 meters 65 Minutes.

7-17-23 Train Like the Masters !

Warm-Up 700/ 18:00

200  Freestyle 

1x100 I.M

2x100 Kick

4x50 Free , Choice Drill @ 1:00-1:30

Pre-Set 400/12:00

4x50 I.M.O Kick/Drill @ 1:00-1:30

4x50 Free Build Each 50 To 80%-90% @:55-1:30

Main-Set 1600/35:00

2x100 Free Pull w/ Buoy @ 1:50-2:30

2x100 Free Pull w/ Fins and Pads @ 1:50-2:30

8 x 50 -25 I.M.O -25 Free  @ 1:00-1:30

4 x 100 Free Desc. 1-4 W/Fins @ 1:50-2:30

8 x 50  Choice Stroke -25 Drill -25 Fast(Choice equip) @ 1:00-1:30

Cool-Down 300/7:00

6x50 Free Loosen @:55-1:30

3000 Meters 72 Minutes

7-14-23 Go the Distance: Endurance Focused Swim

Warm-Up 850 20:00

200 Loosen

2x75  -25 Free Kick -25 Fly kick -25 Free Kick @2:00

4x50  -Odds Free -Evens Back Stroke with fins, @:55-1:15

1x100 I.M 

4x25 Sprint Cycle @:40-1:00

Drill Set 400/12:00

2x50 Finger Tip Drag Drill

2x50 Slide N Glide Drill  @1:00-1:30  (push off the wall and glide until you lose momentum, then take one powerful stroke, focusing on complete rotation and extension, and glide again. The goal is to get as far as possible with each stroke.)

2x50 - 25 Right Arm Free Style - 25 Left Arm Free Style   @1:00-1:30

2x50 -Over Charge Drill (Catch-up Drill w/ an Over Kick)  @1:00-1:30

Main Set 2000/45:00

2x400 @8:00-9:00 .done as -100 Free -100 Back Stroke - 100 Breast Stroke -100 Freestyle 

2x(3x100) Desc. 1-3 @1:45-2:30 Round 1. Free Round 2. Choice Stroke. 1:00 Min Break between Rounds

2x200 - 50 Sprint 150 Active Recovery @4:00-4:30 (Sprint is Choice Stroke)

4x50 Freestyle - Odds Smooth -Even Fast @1:00

Pull Set 500/13:00

6x50 Pull w/ a Buoy Desc. 1-3 ,4-6 @1:00-1:30

4x50  Pull W/ Pads and Fins Desc. 1-4 @1:00-1:30

2x50 Choice Kick @1:30

Cool-down 200/4:00

200 loosen

3950 Yards 94 minutes

7-12-23 Speed and Stamina Fusion

Warm-Up 800/20:00

8x50 Nice and Smooth Done as 

4-Freestyle

2-BackStroke

2-Breast Stroke 

2x100 Kick W/ Board #1 Free #2 -50 Fly kick -50 Breast Kick

2x50 Free. Choice of Pull Equip, Focus on distance per stroke and bilateral Breathing

2x50 Choice Stroke Done as -25 Fast -25 Smooth -25 Smooth -25 Fast

Main Set 1800/45:00

4x50 Choice of Stroke Desc. 1-4

Pyramid : (Choice Equip)

-50   -80-90% of max speed 20 Seconds Rest

-100  -25 Fast -25 Smooth 10-15 Seconds Rest

-150  at a challenging pace. After this, take a 40-second rest.

-200 -Free i.m(instead of butterfly-freestyle) 20 Seconds Rest

-150  challenging pace. After this, take a 40-second rest.

-100 25 Fast -25 Smooth 10-15 Seconds Rest

-50 80-90% of max speed  20 Seconds Rest

IM Set: 

4x100 I.M, 10-15 Seconds Rest in between 

Fins Set:

 4x50 freestyle sprints with fins at max speed, adequate rest to maintain speed -30 Seconds Rest

Cool Down 200/5:00

100 Free

50 Back

50 Breast

2800 Meters 70 minutes 

7-10-23 Hydro Heroics Happening

Warm-Up 700/20:00

2x100 Free W/ Fins 

2x50 Flutter Kick W/ Board

2x50 Backstroke w/ Fins 

2x50- Fly Kick W/ Board

1x100 Freestyle Drill/Pull

1x100 I.M by 25

Pre Set 400/10:00

2 Rounds of:

2x50 Pull W/ Buoy and Pads -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30

2x50 Pull W/ Pads and Fins -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30

Main Set 1500/40:00

(Choice Equip)

3 Rounds of:

5x50 Desc. 1-4. Hold 5  ( Desc. to 80% of Race pace) @:50-1:30

1x50 All out sprint Free .( Try to get to Race Pace ) @1:30

100 Active recovery - choice of kick or swim  @4:00

2x50 Stroke of choice - all out sprint  @1:30

1:00-2:00 min reset :

Cool Down 200/5:00

2x50 Swim - any stroke ez 

1x100 Kick - ez

75 Minutes 2800 Meters

7-8-23 Water Warrior Workout

Warm-Up 900/20:00

4x100 Free w/ Fins

4x50 Kick

1x100 I.M

1x100 Pull

4x25 Sprint Cycle

Pre Set  600/ 14:00

3x(4x50) Desc. 1-4 @ 45:-1:20

Round 1  Fins

Round 2 Pads/Pull Buoy

Round 3 Fins and Pads 

Main Set 2300 50:00

20x25 Free -Every 5th 25 is all out @ :30-:45

4x50 Free Active Recovery @1:00-1:30

16x25Free- Every 4th 25 is all out 

1x200 Choice Kick- Active Recovery  @ 1:00 Min Rest

12x25Free -Every 3rd 25 is All out @:30-:45

1x200 Choice Stroke Active recovery  @ 1:00 Min Rest

8x25 Free -every other 25 All out @:30-:45

1x200 -50 Free-50 Back Stroke Active Recovery

4x25 Choice Stroke All Out  @:30-45

Cool Down 300/6:00

100 Swim 

100 Kick

100 -50 Scull - 50 Choice 

4100 Yards 90 Minutes 

7-5-23 Gone with the Swim

Warm-Up - 800m 20:00

200 loosen No Equip

200 loosen W/ Fins - Long Smooth Strokes.

1x100 Kick

4x50 -25 Scull -25 I.M.O Drill. @1:10-1:40

2x50 Build Each To 80%-90% @ :55-1:30

Drill Set - 500m 12:00

4x50  -25 Right Arm -25 Left Arm with fins (Arm that is not moving is At your side)  @1:00-2:00

4x50 -Odds catch-up drill -Evens Fist drill 1:00-1:30

1x100 D.P.S Free 

Pre-Set - 600m 15:00

4x50 -Odds Free Kick -Evens Fly Kick @ 1:10-2:00

4x50 - Odds Breathing Every 3 - Evens As Few Breaths As possble  @1:00-1:30

4x50 -Odds -25 Fast -25 Smooth -Evens 25 Smooth -25 Fast @55-1:30

 

Main Set - (Choice Equip)  1200m 30:0

3x200 At a Smooth Comfortable Pace Choice Equip @3:40-5:00

4x100  Desc. 1-2 ,3-4 Desc to 90 @1:45-2:30 

8x50 Choice Equip 90% effort . Aim for same time each 50 @:1:15-2:00

Speed Set - 450m 13:00

5x50 free at 70% effort focusing on maintaining a steady pace @:50-1:30

4x50 free at 80% effort  aim for a slightly faster pace than the first set @:50-1:30

3x50 free at 90% effort  this should be faster than the previous sets 1:00-1:30

2x50 free at 100% effort  all-out sprints @1:30

Cool Down - 300m 8:00

6x50 Choice Stroke -Nice And Smooth

3850 Meters  98 Minutes 

7-3-23 Swimming into the Fourth of July

Warm-Up 700/20:00

2x100 Freestyle  @ 10-15 Seconds Rest

6x50 -Odds Back Stroke - Evens Choice Stroke. @ 1:15-1:30

1x100 I.M 

1x100 Kick 

 

Fourth of July Fact #1: "Did you know the Declaration of Independence was actually voted on July 2nd, but it wasn't declared until July 4th, 1776?"

Drill 400/ 10:00

2x100 as -50 Free Style Drill 6k/5s/6k - 50 Build to 80 %( Kicks Should be Done in a single Hand Lead Position) @15-20 Seconds Rest

2x100 Breast Drill as -50 2k 1p  -50 1Pull 2-3 Second Pause and glide. @15-20 Seconds Rest

Fourth of July Fact #2: "The Liberty Bell in Philadelphia is tapped thirteen times every Fourth of July in honor of the original thirteen American colonies."

Main Set (Choice Equip) 2100/42:00

3 Rounds

2x200 Freestyle at 70% effort focusing on maintaining a consistent pace 30 Seconds Rest

2x100 Freestyle at 80% effort focusing on increasing pace and tempo Throughout the 100 15 seconds rest

1x100 Freestyle  sprint 1-minute rest

Fourth of July Fact #3: "John Adams and Thomas Jefferson, both signers of the Declaration of Independence and former presidents, died on the same day: July 4th, 1826."

Cool-Down 300/8:00

1x100 Kick

1x100 Swim

1x00 - 50 Back -50 Breast

Fourth of July Fact #4: "Three U.S. presidents, John Adams, Thomas Jefferson, and James Monroe, died on July 4th. President Calvin Coolidge was born on July 4th."

3600 Meters 90 Minutes