10/5/23 Ladder Up, Skills High: Dive into Endurance!

Warm-Up 800/20:00

400 Free - Breathe every 3/5/7 strokes by 50s to promote balanced rotation.

6x50 @ :10s rest - Alternating Free and Back, focusing on streamlining off the walls.

4x25 @ :10s rest Sprint Cylce 

Drill Set: 500/15:00

4x50 Free @ :15s rest - Catch Up Drill.

4x50 Back @ :15s rest - Single-arm Backstroke. 25 right arm, 25 left arm, 

4x25 @ :10s rest -Odds Free Drill - Evens free Sprint

Main Endurance Set: 1600/38:00

100 Free @ :15s rest 

200 Free @ :20s rest 

300 Free @ :25s rest 

400 Free @ :30s rest 

300 Free @ :25s rest 

200 Free @ :20s rest 

100 Free @ :15s rest  

*100's and 200's Faster than 300/400's 

Technique Emphasis Set: 400/12:00

4x50 Free @ :10s rest - Count strokes and aim to reduce by 1 each time.

8x25 Fly -Odds Drill 3/3/3  -Evens Swim

Cool Down: 200/2:00

200 Smooth Mixing up Strokes - No Free

3500 Yards 87 Minutes  

10/3/23 Endurance Odyssey: Where Strokes Collide

Warm-Up 800/20:00

300 Free – every 4th length backstroke to mix it up.

4x50 Free Drill Finger Tip Drag Drill @ :15s rest: 

4x50 Back Drill 3/3/3, 3R/3L/3Stroke Cycles -6 stokes @ :15s rest:

4x25 Free – Descend 1-4 @ :10s rest.

Technique Set: 700/18:00

4x50 Free Desc 1-4@ :15s rest –

4x50 Back  Desc 1-4 @ :15s rest – 

4x100 Alternating 25 Free/25 Back @ :15s rest 

Main Endurance Set: 1600/35:00

2x400 Free @ :20s rest

#1: Every 4th length backstroke.

#2: Breathing every 3/5/7 By 25

4x200 @ :15s rest

 -Odds Back Stroke or  I.M No Free.

 -Evens Free

Distance Per Stroke: 400/12:00

8x50 @ :10s rest

Odd: Back – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Even: Free – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Cool Down: 100/3:00

100 Easy choice, with a focus on smooth technique and relaxed breathing.

3600 Yards 88 Minutes 

9-30-23 Kick, Pull, Swim: The Ultimate Trifecta

Warm-Up: 700/20:00

300 Free 

6 x 50 @ 15s rest:

Odds: Free Descend

Evens: No Free

4 x 25 Sprint Cycle

Drill Set: 500/15:00

5 x 100 @ 15s rest:

#1: 50  Kick / 50 Free

#2: 50 3Strokes 6Kicks 3/6/3 / 50 Free

#3: 50 Fist Freestyle / 50 Free

#4: 50 6-Beat Kick Free / 50 Free

#5: 50 Bilateral Breathing / 50 Free

Main Set: 1800/40:00

4 Rounds:

4 x 50 Free @ 10s rest: -25 sprint, -25 easy 

1 x 150 Free @ 15s rest: Build by 50s (easy, moderate, hard)

1 x 100 Free Pull @ 10s rest: Paddles 

Kick & Pull Set: 400/12:00

4 x 50 Kick @ 10s rest:

4 x 50 Pull with buoy & paddles @ 15s rest:

Speed Play: 100/3:00

4 x 25 @ :30: Choice Stroke Sprint.

Cool Down: 100/2:00

100 Easy Choice,

3600 yrds 92 Minutes

9-28-23 Flippin' Fun & Speedy Sprints: Dive In!

Warm-Up 800/20:00

300 Free 

8 x 50 @ 10-15s rest

Odd: Drill (Catch Up Free)

Even: Finger Tip Drag

4x25 Sprint Cycle @ :45-1:00

Pre-Set 600/18:00

3 x 200 IM @ 20s rest

#1: 25 Fly/75 Free, 25 Back/75 Free

#2: 25 Back/75 Free, 25 Breast/75 Free

#3: 25 Breast/75 Free, 25 Fly/75 Free

Main Set 1800/40:00

3 Rounds

3 x 100 Free Desc.1-3 @ 10 Seconds Rest

4 x 50 Free @ 10s rest

-25 Sprint -25 Ez

1 x 100 Free Smooth @ 20 Seconds Rest

Kick Set 300/16:00

6 x 50 Free Kick @ 15s rest

Descend 1-3, 4-6.

Sprint Set 50/2:00

1 x 50 Free All-Out

Cool Down 50 /2:00

50 Easy Choice

3600 yrds 98 Minutes

9-26-23 Butter-Fly Me to the Moon & Back!

Warm-Up 900/25:00

1x300 Free Loosen Trying to do 2-3 Dolphin Kicks off Each Wall.

6x50 @:15 Seconds Rest: 25 Back / 25 Breast 

4x50 @:10 Seconds Rest Free Desc. 1-4

4x25 Dolphin Dive 

Technique Set: 700/18:00

4x50 @:20 Seconds Rest Hand Lead Dolphin Kick

4x100 @:15 Seconds Rest: IM order, 

4x25 @:10 Seconds Rest: Butterfly sprint.

Main Set: 1450/33:00

3x150 @:20 Seconds Rest

1st 150: 100 Free / 25 Butterfly / 25 Backstroke

2nd 150: 50 Free / 50 Butterfly / 50 Free

3rd 150: 100 Backstroke / 25 Butterfly / 25 Free

2x200 @:20 Seconds Rest

1st 200: 175 Free + 25 Butterfly

2nd 200: 150 Free + 25 Butterfly + 25 Backstroke

4x100 @:15 Seconds Rest

Odds 75 Free with emphasis on dolphin kicks off each turn + 25 Butterfly

Evens: 75 Breaststroke + 25 Butterfly

4x50 @:10 Seconds Rest:

Odds: 25 Free / 25 Butterfly

Evens: 25 Backstroke / 25 Butterfly

Equipment: 200/5:00

4x50 @:15 Seconds Rest (with fins)

Odds: 25 Free with strong dolphin kicks off the wall + 25 Butterfly

Evens: 50 Free focusing on smooth, elongated strokes

Cool Down:200/4:00

8x25 -Odds Free -Evens Dolphin Dive

3450 Yards 85 Minutes

9-23-23 Back, Breast, and Beyond

Warm-Up 800/20:00

1x300 Free Loosen

6x50 @:10 Seconds Rest - Choice Kick alternating streamline kick and kick w/ a board

4x50 IM order by 50 (Fly, Back, Breast, Free) @:10 Seconds Rest

Pre-Set 600/15:00

2x150 IM (no free) @ 15 Seconds Rest

2x100 Free @ 10 Seconds Rest - Focus on technique and bilateral breathing

4x25 @ :10 Sec Rest:

1st & 3rd: Backstroke to halfway then switch to Breaststroke

2nd & 4th: Breaststroke to halfway then switch to Freestyle

Main Set: 1750/40:00

2x200 Free @:15-20 Seconds Rest

1. -100 Ez - 100 Build

2. -100 Fast 100 Smooth

3x150 IM Transition Work @ :20 Seconds Rest

1st: -25 Fly -25 Free/50 Back/-25 Fly -25 Free

2nd: 50 Back/50 Breast/50 Back

3rd: 50 Breast/50 Free/50 Breast

4x100 @ :15 Seconds Rest

Odds: 50 Back/50 Free 

Evens: 50 Breast/50 Free 

5x50 @ :10 Seconds Rest

Desc. 1-4 Hold Speed for 5

2x200 Pull Free @ :20 Seconds Rest

-Choice equipment

Sprint: 200/6:00

2x50 @ :20 Seconds Rest - IM transition sprints (Fly-Back and Back-Breast)

4x25 @ :15 Seconds Rest: Sprint free but use the turn of each IM stroke (e.g. Fly turn, Back turn, etc.)

Cool Down 200/4:00

4x25 Dolphin Dive

1x100 Smooth Free

3550 85 Minutes

9-21-23 Metabolic Medley Mixer

Warm-Up 800/ 20:00

2x150 Free Loosen

4x50 Choice Kick @:5-10 Seconds Rest

1x100 I.M 

2x50 Free -25 Breathing every 3 -25 Breathing every 5 @:5-10 Seconds Rest

Pre-Set 600/15:00

3x100 I.M @ 10-15 Seconds Rest

6x50 @ :10 Seconds Rest

-O -25 Back -25 Breast

-E -25 Breast -25 Free

Main Set 1750/40:00

3x300 @ :20 Seconds Rest

1.I.M No Free

2.100 Free 100 I.M 100 Free

3. Free Desc by 100

2x200 Free Pull -Choice Equipment @ 15 Seconds Rest

3x150 @ 15 Seconds Rest

1.-50 Back -50 Breast- 50 Free

2.-50 Free -50 Back -50 Breast

3.Reverse I.M no Fly

Sprint 200/6:00

4x25 @ :15 Seconds I.M Order Sprint

2x50 @ :20 Seconds RestBackstroke -25 Max U/W -25 Sprint

Cool Down 200/4:00

4x50 Choice Stroke Smooth

3550 Yards 85 Minutes 

9-19-23 Rise & Glide: A Breaststroke & Free Fusion

Warm-Up 700/16:00

200 Free Easy Swim

6x50 I.M Switch (Fly/Bk- Bk/Br - Br/Free x2) @:10-15 Secs Rest

4 x 50 Free with Open Water Sighting Lift head forward every 6-8 strokes to simulate open water sighting. @:15 Secs Rest

Pre-Set 700/ 14:00

6 x 50 Breaststroke @ :10 Secs Rest

Odd: Drill - 25 Right arm Breast Stroke -25 Left arm Breast Stroke. - Other arm pointed at wall you are swimming towards.

Even: Regular Breaststroke Emphasis on the glide phase.

4 x 100 Free Pull Descend 1-4. @:10-15 Seconds Rest  (Choice of Pull Equipment.)

Main Set 1550/33:00

1 x 300 Free Every 4th 25 Open water Sight @ :20 Secs Rest

2 x 200 Free @ :15-20 Secs Rest

-Odds Build by 50

-Evens Negative Split.

3 x 150 Breaststroke @ :15-20 Secs Rest

-Odds Breaststroke 

-Evens -75 Back -75 Free

4 x 100 Free @ :15 Secs Rest

-Odds Smooth

-Evens build the 100 to a fast pace

Sprint & Power Set 200/ 6:00

4 x 25 Free @ :15 Secs Rest

2 x 50 Free @ :15 Secs Rest

The first 25 of each 50 is at an easy pace. The second 25 is sprint.

Cool Down 200/4:00

200 Easy choice

3350 Yards 73 Minutes 

9-16-23 Building Blocks of Back & Free

Warm-Up 600/14:00

300 Free 

100 Backstroke 

4x75 @ 15s rest

-Odds -25 bk -25 free -25 bk

-Evens -25 free -25 bk -25 Free

Pre-Set 600/ 14:00

4 x 100 Free -Odds Breathing every 3 - Evens Breathing every 5 @15s rest

2 x 100 Back -25 Right arm only bk -25 Left arm Only Bk -50 backstroke @ 15s rest:

Main Set 1700/

Part 1:  700/16:00

4 x 50 Free with fins @10s rest - 

2 x 50 Back with fins @10s rest -

2 x 75 Free @20s rest - 25 Drill 3/3/3 /50 swim. Drill: (3 strokes left side, 3 strokes right side, 3 alternating strokes)

2 x 75 Back @20s rest - -50 Drill 3/3/3 -25 Swim

Part 2 : 1000/22:00

3 x 200 Free Desc. 1-3 @30s rest:

2 x 200 -50 Free -50 Back @30s rest:

Pull Set 300/8:00

4 x 50 Free pull with pull buoy @15s rest - 

2 x 50 Back pull with pull buoy @15s rest -.

Cool Down 100/ 2:00

100 Choice Loosen

3300 Yards 76 Minutes

9-14-23 Freestyle Frolics & Flutter Frenzies

Warm-Up 500/12:00

300 Freestyle, loosen

8x25 Streamline Flutter Kick 

Freestyle Drills 400/10:00

8x50 @:10-15 rest

-Odds 6 Strokes 3 Second Glide Freestyle 6/3/6

-Evens -25 Zipper -25 Regular Freestyle

Main Set Speed & Endurance 1700/40:00

5x100 Freestyle @ 10-15 Rest  Focus on maintaining a consistent pace.

4x50 @ 10 Rest flutter kick, using a kickboard.

4x200 Freestyle Pull(Choice Equip)  @ :15-20 Rest . Concentrate on stroke efficiency.

8x25 @:10-15 Rest. Build to a sprint by the end of each 25. 

4x100 Freestyle @ 10-15 Rest. Aim for a faster pace than the initial 5x100.

Race Focus 400/12:00

2 Rounds - Round 1 Free.Round 2 Choice Stroke.1 Min Rest between rounds.

4x50 @ 1:00

#1: -25 Fast -25 Easy

#2: -25 Easy -25 Fast

#3: Build

#4: Sprint

Cool Down 200/4:00

4x50 Freestyle @ :10 rest. Focus on long, smooth strokes 

3200 Yards 78 Minutes

9-12-23 Freestyle and Backstroke with Drills and Race-Pace Strategies

Warm-Up 600/15:00

200 Free

100 Back Stroke.

4x50 Flutter Kick W/ a board. @ 10 Seconds Rest

2x50 Back Stroke Drill, 5 Strokes 6 Kicks 5 Strokes (5/6/5) @10 Seconds Rest

Drill/Preset 400/10:00

4x50 Single Arm Back Stroke - 25 Right arm -25 Left Arm @ 10 Seconds Rest

2x50 Back Stroke Drill 6 Kicks 1 Stroke (6 Kick Switch) @ 10 Seconds Rest

4x25 Distance Per Stroke Backstroke -Try to decrease stroke count every 25 @ 10 Seconds Rest

Main-Set (Choice of equipment) 2100/ 45:00

2x200 Freestyle Steady Pace @10-15 Seconds Rest

4x100 - Odds Back Stroke - Even Freestyle @10-15 Seconds Rest

4x50 Free Style Desc. 1-4  @ 10 Seconds Rest

4x50 -Odds Free - Evens Back Stroke @ 10 Seconds Rest

4x25 Your Choice of Stroke - Fast @ 20 Seconds Rest

4x50 -25 Fast Free-25 Smooth Backstroke @ 10-15 Seconds Rest

4x100 Back Stroke -50 Smooth -25 Build -25 Fast  @ 15 Seconds Rest

4x50 Streamline Kick on back @ 10 Seconds Rest

Cool Down 200/4:00

200 Smooth mix up your strokes 

3300 Yards 74 Minutes 

9-9-23 Splish, Splash, I Was Taking a 3100 Yard Class!

Warm-Up 600/15:00

200 free easy, focus on long strokes.

4x100

#1: 75 free/25 back

#2: 50 free/50 back

#3: 25 free/75 back

#4: 100 free

Rest 15 seconds between each.

Technique Set 400/10:00

8x50 @ 1:00-1:30

-Odds Fist Drill

-Evens Catch-Up Drill

Main Set (Choice of Equipment) 1900/ 45:00

5x100 freestyle as -25 Right arm freestyle -25 Left arm Freestyle -50 Smooth Free @ 10-15 Seconds Rest

1x200 Free every 4th length Fist Drill @15-20 Seconds Rest

4x150 freestyle @ 10-15 Seconds Rest

Break each 150 into:  

-100 Smooth 

-50 Build your speed with a strong flutter kick 

4x150 @ 10-15 Seconds Rest

1st 50: Breathing every 3

2nd 50: Breathing every 5

3rd 50: Easy swim, emphasizing good body position and technique.

Speed Work(Fins on) 200/6:00

8x25 on 30-:45

Build to a moderate pace 

Cool Down 200/4:00

200 Easy, Choice of Stroke.

3100 Yards 74 Minutes

9-6-23 Building Blocks to Speed Bombs

Warm-Up-700/18:00

200 Swim

8x25 Streamline kick Choice of stomach or Back.

4x25 I.M order

1x100 Pull

1x100 choice of stroke.

Drill 400/10:00 (Fins Optional)

2x50 Catch-up Drill

2x50 Fist Drill

2x50 Catch-Up W/ Finger Tip Drag

2x50 Freestyle Breathing every 3rd Stroke.

10-15 Seconds Rest in between 50's

Kick 300/8:00

6x50 @10-15 Seconds Rest

-Odds Flutter Kick

-Evens Dolphin Kick

Main Set 1400/32:00

3 x 100 Freestyle:

1: 75 steady / 25 Build to a Moderate Pace.

2: 50 steady / 50 Build to a Moderate Pace.

3: 25 steady / 75 Build to a Moderate Pace.

15 seconds rest between each

4 x 50 Freestyle:

Odd: Build Each 50 to a  Moderate Pace.

Even: Ascend 50 From Moderate to Easy pace

10 seconds rest between each

2 x 100 Freestyle:

Focus on technique and maintaining a consistent pace.

20 seconds rest

4 x 25 Freestyle Done as a Sprint cycle 

1st 25 1/2 Fast 1/2 Easy

2nd 25 1/2 Easy 1/2 Fast

3rd 25 Increase your Speed 

4th 25 Fast

10 seconds rest between each

2 x 150 Freestyle:

Pull with buoy Drop  Buoy Last 50 and engage legs

20 seconds rest

2 x 75 Freestyle:

1st 25 easy / 2nd 25 medium / 3rd 25 easy

15 seconds rest between each

Cool  Down 200/4:00

1x100 Kick

2x50 Smooth Free

3000 Yards 72 Minutes

9-5-23 Kicking Off the Masters Season: Dive Into Our First Practice!

Warm-Up 750/16:00

4x100 Free @ 15 Seconds Rest

1x50 Breast Stroke

1x50 Back Stroke

2x25 Choice Stroke - No Free. @ 15 Seconds rest

8x25 Flutter Kick @ 10-15 Seconds Rest.

Drill 400/10:00

8x50 @ 10-15 Seconds Rest

-Odds Catch-up Drill 

-Evens 5 Free Strokes 6 Kicks , 5/6/5 ( Preform the kicks with a single arm pointed towards the opposing wall and your other at arm along your side.)

Equipment Familiarization 700/20:00

4x50 Free Swim With Paddles @10-15 Seconds Rest

2x100 Free with Fins @15-20 Seconds Rest

6x50 Free with Fins and Paddles @10-15 Seconds Rest

Free Ladder 900/22:00

1x100 @15 Seconds Rest

1x200 @15-20 Seconds Rest

1x300 @20 Seconds Rest

1x200@15-20 Seconds Rest

1x100@15 Seconds Rest

Cool Down 200/4:00

4x50 -Odds Choice Stroke - Even Free Style 

72 Minutes 2950 Yards