10-31-23 🎃🎃Happy Halloween!!!🎃🎃

Warm-Up – 600/15:00

200 Free Haunted House Swim: - As you swim, envision navigating through a haunted house. Each length brings a new mysterious room.

4x100 @15s Rest: Spectral Speeds - Descend each 100 like you're shedding layers of an apparition, becoming more tangible with each 100.

Monster's Technique School – 700/18:00

Vampire Bites: 6x50 @ 15s Rest:

Bilateral breathing. Odds: Breathe every 3 strokes, like a vampire counting his victims. Evens: Breathe every 5, increasing the challenge.

Ghost Glide: 4x100 @ 10s Rest:

Odds: Streamline kick-on back, ghosting over the graveyard. Silently and swiftly, no disturbances.

Evens: Freestyle – maintain a smooth and silent stroke to emulate the stealth of a ghost.

Midnight Marathon(Choice Equipment) – 1800/40:00

Witches' Brew: 8x50 @ 10s Rest: Freestyle. Desc.1-4 ,5-8

Zombie Prowl: 4x200 @ 15s Rest: 1-2: Freestyle, 3: IM, Drill/Swim 4: Freestyle.

Vampire's Flight: 2x300 @ 20s Rest: Freestyle. Negative Split by 150

Ghostly Gush – 600/15:00

Ectoplasmic Eruptions: 12x50 @10s Rest:

1-4: Freestyle Desc. 1-4  gaining spectral energy.

5-8: Fast. Supernatural Speed.

9-12: Ascend, slowly dissipating like morning mist

Pharaoh's Rest – 200/4:00

Cursed Nile Swim: 

Glide gracefully through the waters that once carried ancient Pharaohs. 200 Smooth Free

3900 Yards 92 Minutes

10-28-23 Broomsticks are Overrated: We Swim!

Warm-Up - 600/15:00

200 Free - Focus on a long, smooth stroke.

4x50 @ 15s Rest: -25 Free build -25 Choice stroke.

4x50 @ 10s Rest: -Odds Kick (Flutter/Choice) -Evens Pull.

Pre-Set - 400/10:00

4x100 @ 10s Rest: -25 Drill -25 Swim x2. Choose a different stroke each time.

Set 1 – 1100/26:00

4x275 @ 10-15s Rest:

1: 175 Free (threshold pace) / 100 IM

2: 100 IM / 175 Free (threshold pace)

3: 175 Free (threshold pace) / 100 IM

4: 100 IM / 175 Free (threshold pace)

Threshold pace =70-80% Max Effort

Set 2 – 900/22:00

3x300 @ 20s Rest:

1: 100 Fast Free / 100 Moderate Breast / 100 Easy Free

2: 100 I.M / 100 Fast Free / 100 Easy Free

3: 100 Easy Free / 100 Fast Back / 100 Moderate Free

Stroke Transition - 700/18:00

4x175 @ 20s Rest:

1: 50 Free / 25 Back  / 50 Breast / 50 Free 

2: 50 Free / 25 Breast  / 50 Fly  / 50 Free

3: 50 Free  / 25 Fly / 50 Back / 50 Free

4: 100 I.M /75 Free

Pull & Breathing Pattern – 400/10:00

4x100 @ 10s Rest:

Pull buoy, no kick. Change breathing pattern every 25 (3, 5, 3, 7 for Free).

Cool Down - 200/4:00

4x50 Choice Stroke @ 15s Rest:

4300 Yards 105 Minutes

10-26-23 Vampire Velocity Ventures

Warm-Up 700/18:00

300 Free loosen

4x50 @ 15s Rest: -25 I.M -25 Free

4x50 @ 10s Rest: -Odds Drill - Even As Few Breaths as Possible

Pre-Set 400/12:00

4x100 @ 10s Rest: Descend 1-4. Start moderately and push the speed on each subsequent 100.

Set 1 1200/30:00

8x150 @ 10-15s Rest:

1, 3, 5, 7: 50 Free (sprint) / 100 Easy-Moderate Free

2, 4, 6, 8: 100 Free (sprint) / 50 Easy Free

Set 2  800/20:00

8x100 @ 10s Rest:

1-2: 25 Easy / 25 Fast / 25 Easy / 25 Fast

3-4: I.M

5-6: 50 Easy / 50 Fast

7-8: 50 Fast / 50 Easy

Kick Set   400/10:00

8x50 @ 10s Rest:

Odds: Flutter kick 

Evens: Choice kick all out

Cool Down 300/7:00

3x100 @ 15s Rest:

1st: 100 IM, easy

2nd: 100 Back, steady

3rd: 100 Free, focus on relaxation

3800 Yards 97 Minutes 

10-24-23 Phantom Phast Freestyle

Warm-Up: 600/15:00

200 Free 

4x100 @10s Rest Odds Free; Evens IM (focus on smooth transitions between strokes)

Pre-Set: 400/10:00

8x50 @5s Rest

Descend 1-4, 5-8. Focus on increasing speed while maintaining stroke efficiency.

Speed Intervals – 1200/30:00

12x100 @ 5-10 Seconds Rest

1-4: 75 Fast Free / 25 Easy Free

5-8: 50 Fast Free / 50 Easy Free

9-12: 25 Fast Free / 75 Easy Free

Race Strategy – 900/23:00

6x150 @5-10s Rest 

1-2: 75 Free at race pace / 50 Easy Free / 25 Back all-out

3-4: 50 Easy Free / 50 Breast at race pace / 50 Free all-out

5-6: 75 Free at race pace / 75 Free moderate

Sprint Set: 300/7:00

12x25 @5s Rest

Odds: Sprint

Evens: Easy recovery

Cool Down: 300/8:00

3x100 Choice stroke 

3700 yards/ 93 Mins

10-21-23 Bewitched Breaststroke & Frightful Fly!

Warm-Up 700/18:00

300 Free

6x50 @ 15s Rest:

Odds: Free Bilateral Breathing 3/5 by 25

Evens: 25 Back / 25 Breast

4x25 @ 10s Rest: Odds Breast, Evens Fly

Kick Set: 300/10:00

6x50 @ 15s Rest:

Odds: Flutter Kick

Evens: Butterfly Kick

Drill Set: 400/10:00

4x50 @ 15s Rest: Breast Stroke 1 Pull two Kicks

4x50 @ 15s Rest: Butterfly single-arm, Double arm, Single Arm 

Endurance and Technique: 1500/35:00

Technique Focus:

 4x125 @ 10-15s Rest:

50 Breast -focus on high elbow catch and glide

50 Free -Bi-Lateral breathing 

25 Fly -Focusing on undulating body movement

Endurance Emphasis:

 3x200 @ 10s Rest:

75 Free (steady pace)

25 Breast (emphasis on maintaining technique when tired)

75 Free (steady pace)

25 Fly (focus on maintaining form in fatigue)

Speed and Transition: 

4x100 @ 15s Rest:

25 Breast -Fast

25 Free -Easy

25 Fly -Fast

25 Free -Easy

Race Strategy: 750/20:00

6x75 @ 10s Rest:

50 Free (25 Fast / 25 Smooth)

25 Breast ( Build to a strong finish)

3x100 @ 10s Rest:

25 Fly (all out)

50 Free (Moderate/Fast Effort)

25 Breast (Focus on Glide)

Cool Down: 200/4:00

2x100 @ 2:00:

1st: 100 IM 

2nd: 100 Free 

3850 Yards  97 Minutes

10-19-23 From Breast’s Best Glide to Butterfly’s Sky High

Warm-Up 800/20:00

300 Free: Build by 75

4x50 @ 15s Rest: Free Bilateral  3/5 by 25

4x50 @ 10s Rest: Kick -Odds Flutter K -Evens Butterfly K

4x25 @ 10s Rest: Odds Breast, Evens Fly.

Breaststroke:  400/10:00

4x100 @ 15s Rest:

75 Breast focusing on gliding and strong pull.

25 Free: relaxed.

Butterfly: 450/11:00

6x75 @ 20s Rest: -50 Free -25 Fly 

Breaststroke & Butterfly Combo: 600/15:00

3x200 @ 20s Rest:

-50 Breast emphasizing technique.

-100 Free at a steady pace.

-25 Fly (focus on form)

-25 Breast to finish strong.

Freestyle Endurance: 800/20:00

4x200 @ 15s Rest:

1st: 200 Free Drill Mix them Up

2nd: 100  build + 100 smooth

3rd: 50  (fast) + 150  smooth

4th: Negative Split by 100 

Variation Set: 500/12:00

4x125 @ 15s Rest:

1st: -50 Breast -50 Free -25 Fly 

2nd: -25 fly  -50 Free  -50 Breast 

3rd: -50 Breast -25 Fly -50 Free

4th: -50 Free -50 Breast -25 Fly

Cool Down: 200/4:00

100 Breast

100 I.M

3750 Yards 92 Minutes 

10-17-23 Surfing the Stroke Spectrum

Warm-Up 600/15:00

300 Free - Increase speed every 100.

4x50 @ 10s Rest -Odds Free - Evens Back

4x25 @ 10s Rest -Odds Breast - Evens Fly

Breaststroke and Butterfly Drill Set 400/10:00

4x50 @ 10s Rest - Breast Stroke Drill -3 Second Glide.

4x50 @ 15s Rest -Butterfly single-arm -25 left, -25 right

Race Strategy Set 600/15:00

3x100 @ 10s Rest Alternating -50 Back-50 Free. first 50 strong and second 50 smooth.

4x75  @ 15s Rest -50 Free (25 Fast / 25 Smooth) -25 Back, Fast

Breast & Fly 1150/25:00

4x100 @ 10s Rest -Odds Breast Stroke - Even Freestyle

3x100 @ 10s Rest -50 Free  -25 Breast -25 Butterfly 

3x150 @ 10s Rest -50 Free -50 Breast -50 Free

Stroke Transition  600/15:00

4x50 @ 10s Rest

Odds: -25 Breast -25 Free

Evens: -25 Fly -25 Back

4x100 @ 15s Rest

1st: -25 Free -25 Fly -50 Backstroke.

2nd: 50 Backstroke  -50 Breaststroke.

3rd: 50 Breaststroke -50 Freestyle.

4th: I.M

Cool Down 300/6:00

3x100 @ 2:00

-100 Free -100 Back -100 Breast 

3650Yards 86 Minutes

10-14-23 Water Warriors' Weekend Challenge

Warm-Up  700/20:00

300 Free: Loosen 

4x75 @ :15s rest: -25 Free -25 Back -25 Streamline Kick

4x25 @ :15s rest: 

Technique and Transition Set: 500/15:00

3x50 @ :15s rest: Long Axis Rotation Drill -3 Strokes Free -4 Strokes Back -3 Strokes Free 

4x50 @ :15s rest: Freestyle - Zipper Drill, focusing on hand recovery.

3x50 @ :15s rest: Backstroke - Single arm, emphasizing rotation.

Kick Intensity Set: 300/8:00

3x100 Mixed Kick @ :15s rest: 25 Flutter (Free) / 25 Dolphin / 25 Flutter (Free) / 25 Dolphin.

Race Strategy Set: 1300/36:00

4x125 @ :20s rest: 75 Free steady pace + 50 Back building speed.

2x150 @ :20s rest: 50 Back moderate pace + 100 Free build.

5x100 @ :15s rest: Descend 1-5. Aim to drop time on each 100.

Power and Pacing Set: 600/18:00

4x25 @ :30s rest: Max Power Free, aiming for a low stoke count and maintaining speed.

2x100 @ :20s rest: Freestyle, swim the first 50 at 70% effort and the second 50 at 90% effort. 

4x25 @ :30s rest: Max Power Backstroke, similar to the freestyle 25's, aiming for minimal strokes but high velocity.

2x100 @ :20s rest: Alternating 50's of Backstroke and Freestyle. Try to match the pacing from the previous 100's, adjusting your effort as needed.

Cool Down: 200/4:00

4x50 @ :15s rest: Bi lateral breathing: 3/5/7/9 

Total: 3600yrds 101 minutes

10-12-23 Splish, Splash, Speed! Dive into Strategy

Warm-Up 700/20:00

300 Free: Loosen, emphasizing efficient strokes and a relaxed rotation.

4x100 @ :20s rest: Alternating by 100 (Free, Kick, Free, Kick), maintaining a steady pace.

Technique and Drill Set 650/18:00

3x100 Free @ :20s rest: -Bilateral Breathing.

4x50 @ :15s rest: Free -Drill -25 Right Arm -25 Left Arm

6x25 @ :10s rest: -Odds Back -Evens Free

Kick Intensity Set 300/10:00

3x100 Free Kick @ :15s rest: Emphasis on maintaining a consistent speed. 

Race Strategy Set 1500/35:00

4x100 @ :15s rest: 1st 50 at 80% effort, 2nd 50 at 90% effort.

8x50 Free @ :20s rest: Sprint Cycle by 50. (Fast/Ez, Ez/Fast, Build, Sprint.)

2x150 @ :20s rest: Freestyle, focusing on negative splitting by 75 (2nd half faster than the 1st).

6x50 @ :10s rest: Odds are smooth and controlled, and Evens are all-out sprints.

Sprint & Turn Work 300/8:00

12x25 @ :10s rest: Sprint cycle

Cool Down 200/4:00

2x100 @ :15s rest: Choice Stroke 

Total: 3650yrds 94 Minutes.

10-10-23 Flip, Sip (water, of course), and Rip through the Lanes!

Warm-Up 800/20:00

300 Free – Loosen focus on long, efficient strokes.

4x50 @ :10s rest – Alt: 25 Back / 25 Free, 

4x50 @ :10s rest – Free, Desc. 1-4

4x25 @ :10s rest – 1/2 Fast 1/2 Easy -Odds Free -Evens No Free

Technique Set 600/15:00

6x50 @ :15s rest – Free Drill: -Odds Catch-Up  -Evens Fist Drill

4x50 @ :15s rest – Back Drill:  25 right arm, 25 left arm.

4x25 @ :10s rest – Free, Sprint Cycle 

Race Strategy Set 1800/40:00

4x150 @ :20s rest – Steady Pace

8x50 @ :15s rest – Odds: Free strong; Evens: Backstroke strong.

4x100 @ :20s rest – 1st 50 Backstroke at race pace, 2nd 50 Free easy.

4x100 @ :20s rest – 1st 50 Free at race pace, 2nd 50 Backstroke easy.

Speed Set 400/12:00

8x50 @ :15s rest – Odds: Backstroke, focus on underwaters and speed; Evens: Free, aiming for max speed while maintaining technique.

Cool Down 200/5:00

4x50 @ :10s rest – Choice Stroke, Cool Down

3800 yards 92 Minutes

10-7-23 From Paddle to Battle: Dive into the Deep End!

Warm-Up 800/20:00

300 Free Loosen

4x50 @ 10s rest - Back/Freestyle by 25, thinking of the changing colors of the Northern Lights.

4x50 @ 10s rest Flutter Kick W/ a Board

4x25 @ 10s rest - Sprint Cycle

Drill Set: 600/16:00

3x100 @ 15s rest - Free. Odd lengths: fingertip drag, Even lengths: full stroke.

4x50 @ 15s rest - Back. Count strokes.

2x50 @ 10s rest - Free with a focus on breathing. Breathe on one side going down, the other coming back. 

Main-Set 2000

1000/22:00

2x500 Free @ :30s rest:

1st 500:  Swim at a steady pace for the first 400, then pick up the speed for the last 100.

2nd 500:  start fast for the first 100  and then settle into a steady pace for the remaining 400.

600/15:00

3x200 @ :20s rest:

1st 200: Free - Start with a smooth and easy pace for the first 100, then gradually build your speed for the second half.

2nd 200: Back - Maintain a consistent pace throughout

3rd 200: Free -  Start strong and gradually decrease your speed.

400/10:00

4x100 @ :20s rest:

1st 100:  - Free. -25 Fast -50 Smooth -25 Fast

2nd 100: - Free.  maintain an even pace throughout this 100.

3rd 100:  - Back.  At a Strong Pace

4th 100: - Free. -50 Fast -50 Moderate

Cool Down: 100/2:00

100 Easy Choice 

3500 Yards 85 Minutes