11-30-23 November's Swan Song

Warm-Up 1000/25:00

4x100 Free Desc. 1-4

4x75- Choice Stroke -50 Drill -25 build

4x50 Kick Desc. 1-4

4x25 Build to Fast

Pre-Set 800/20:00

4x50 @ 5-10s Rest

-O Free breathing every 5 -E Backstroke smooth

3x100 @ 5-10s Rest

1. I.M 2. Breaststroke 3. Freestyle, negative split 

2x150 @10's Rest

1.  Choice Kick 2. Swim-50 Back, -50 Breast, -50 Free

Main Set 1800/45:00

3x300 @ 15s Rest

1. Steady free 2. Pull with buoy 3. Build to 80%

3x200 @ 10s rest

1. Backstroke 2.Free I.M 3. Negative Split

3x100 @ 5-10s Rest

1. Fast Free 2. No Free.3Fast Free

Cool Down 300/6:00

3x50 @10s rest Build

3x50 @10s rest Ascend

3900 Yards 96 Minutes

11-28-23 Liquid Lap Expedition

Warm-Up 800/20:00

200 Swim

200 Kick

200 I.M D/S

200 Pull

Kick Set 400/10:00

8x50 @5-10s Rest Flutter Kick Desc 1-4,5-8

Drill Set 500/12:00

5x50 @5-10s Rest Breast 1 Pull 3 Second Glide.

10x25 @5-10s Rest (Fins on)

-12.5 Yards Free  12.5 Yards Fly ( Build momentum with free to transition to strong fly) 

Pull (Choice of Pull Equipment) 600/15:00

1x200 @10-15s Rest Build to 80-90%

4x100 @10s Rest Desc 1-4.

Main 900/20:00

3x300 @15s Rest

1. Free Breathing every 3/5 By 50

2. 75 Free 75 Back

3.  I.M by 100

Speed (Fins) 500/10:00

20x25 @ 10s Rest

-Odds All out

-Evens Smooth

Cool Down 200/5:00

4x25 @ Fewest Breaths Possible 

2x50 Dolphin Dive

3900 Yards 92Minutes

11-25-23 Ripple Rally Routine

Warm-Up 900/25:00

300 Loosen

200 I.M D/S

100 I.M Kick

4x75  @ 10s Rest Choice Stroke

-Odds -25 build-25 Smooth-25 Fast

-Evens -25 Smooth -25 Build -Fast

Kick Set 450/12:00

6x50 @ 10s Rest Flutter Kick Desc. 1-3,4-6

6x25 @ 10s Rest Choice Kick

-O Fast -E Smooth

Pull 800/20:00

1x200 @ 15s Rest Smooth Pull w/ buoy

2x100 @ 10s Rest Negative Split Pads and Buoy 

4x50  @ 10s Rest Build To fast W/ Pads

8x25  @ 10s RestFins and Paddles. All out!

Pre-Set 700/18:00

4x100 @ 10s Rest Desc 1-4.

4x50  @ 10s Rest Build To a Fast Finish

4x25  @ 10s Rest All out

Main Set 1050/25:00

5x100 @ 10-15s Rest

#1.-2.Smooth 

#3. Build

#4.90% Effort

#5. All out.

4x50 @ 10s Rest -25 I.M -25 Free

1x200@ 15s Rest Free Negative Split

2x75@ 10s Rest Choice Stroke

-25 Smooth-25 Build -25 Sprint

Cool Down 200/4:00

4x50 Choice Stroke Mix it up

4100 Yards 104 Minutes

11-23-23 Happy Thanksgiving!

Warm-Up: 900/25:00

200 Free

200 IM Drill/Swim (D/S)

200 Kick

4x50 Descend 1-4 @ 10s Rest

4x25 Build @ 10s Rest

Drill Set: 600/15:00

 6x50 @ 15s Rest Odds - Single arm drill (by stroke), Evens - Finger Tip Drag

 3x100 @ 20s Rest Free Breathing 3/5/3/5 by 25 

Set 1:1000/25:00

 4x50 @ 10s Rest 25 Fly / 25 Back

 4x50 @ 10s Rest 25 Back / 25 Breast

 4x50 @ 10s Rest 25 Breast / 25 Free

 4x100 @ 15s Rest IM, 

Set 2: 800/20:00

 4x200 @ 15s Rest

#1: 200 Free,

#2: 200 Back,

#3: 200 Breast, 

#4: 200 Free,

Kick Set: 400/10:00

8x50 @ 10s Rest

Odds: Butterfly kick, 

Evens: Freestyle kick

Cool Down: 300/6:00

 6x50 @ 10s Rest

 Odds: free, 

 Evens: Choice stroke

4000 yards 101 Minutes

11-21-23 Velocity Vortex Voyage

Warm-Up 900/20:00

1x200 3 Free Strokes 4 Back Strokes.

1x100 No Free

1x200 I.M D/S

1x100 Choice Kick

1x200 Pull

1x100  Choice Stroke -25 Fast-25 Smooth-25 Build -25 Fast

Drill Set 450/10:00

6x25 @5s Rest. Super Man Catch-Up Drill.(Extend both arms, do 6 kicks, then take a stroke and breathe, alternating the breathing side while keeping one arm extended)

6x25 @5s Rest. Catch-Up Drill -Touching Thumb to Thumb

6x25 @5s Rest. Over Charge Drill- Catch-Up Drill Kicking as Fast as you can.

Kick 400/10:00

1x300 @10s Rest Free Kick Build 

1x100 Choice Kick Fast

Pre-Set 600/15:00

3x50 @5s Rest Free Desc.1-3 

3x50 @5s Rest No Free Desc.1-3

3x100 @10s Rest Choice Stroke Desc. 1-3.

Main Set 1500/35:00

3 Rounds Choice Equip

1x200 @10s Rest Negative Split

2x100 @5s Rest Build

2x50 @5s Rest -Odds Fast -Evens Smooth

Cool Down 200/4:00

200 Choice Stroke - Mix it Up

4050 Yards 94 Minutes

11-18-23 Chlorinated Endurance Challenge

Warm-Up 900/20:00

300 Loosen

6x50 @10s Rest I.M Switch (fly/bk-bk/br-br/fr)x2 

4x50 @10s Rest Choice Stroke -25Drill-25Build

4x25 @10s Rest Sprint Cycle 

Drill 600/15:00

4x50Free Drill@10s Rest -Odds Fist Drill -Evens 3 Strokes 3 Second Glide

1x100@15s Rest Smooth Free

4x50 Back Stroke Drill @10s Rest-Odds Double arm backstroke -Evens 222 Drill. 2R Arm,2L Arm, 1 Full Back Stroke Stroke Cycle 

1x100@15s Rest Smooth Back Stroke

Kick 450/12:00

3x150 @10s Rest Kick as

-50 Smooth -50 Build -50 Fast 

Main Set 1800/45:00

3 Rounds

4x50 @5s Rest Free Desc. 1-4

1x200 @15s Rest I.M Or Free I.M

2x100 @10s Rest Choice Stroke -Odds Smooth -Evens Fast

-Reset-

Cool Down 200/4:00

4x50 Choice Stroke smooth

3950 Yards 96 Minutes

11-16-23 November's Nautical Nutrients

Warm-Up 800/20:00

300 Loosen

2x50-25 Scull-25 Swim @15s Rest

4x50 Choice Stroke -25Drill-25 Build @10's Rest

8x25 Sprint Cycle @10's Rest

Pre-Set 500/12:00

6x50 Choice Stroke Desc.1-3,4-6 @10's Rest

4x25 Streamline Kick @10's Rest

1x100 I.M

Main Set 2200/50:00

2 Rounds

RD1 50=Kick,200=Swim. RD2 50= Pull, 200=Free I.M or I.M.

4x50 @5-10s Rest

2x200 @10's Rest

2x50 @5-10s Rest

1x200 @1:00 Min Rest

1x200 All out 

2:00 Min Reset.

Cool Down 200/4:00

4x25 As Few Breaths As Possible

1x100 Choice Stroke Smooth

3700 Yards 86 Minutes.

11-14-23 Cerulean Sprint

Warm-Up 900/20:00

3x100 Free@ 10-15s Rest

4x50 Pull@ 10s Rest

2x100 Kick@ 10sRest

4x50 Desc.1-4 @ 10s Rest

Pre Set 600/15:00

4x75@10s Rest

I.M.O K/D/S

4x50@ 5-10s Rest

-25 I.M.O -25 Free

4x25@ 5-10s Rest

I.M.O

Main Set 2000/45:00

2 Rounds

4x100 @ 10-15s Rest

Free Desc. 1-4

3x100 @ 10-15s Rest

No Free Desc 1-3

2x100 @ 10-15s Rest

Free Desc 1-2

1x100 

All out Choice Stroke.

*2 Min Break Reset*

Cool Down 300/6:00

3x50  Free Ascend 

3x50 Smooth Choice

3800 Yards 86 Minutes

11-11-23 Blue Lagoon Bootcamp

Warm-Up 800/20:00

3x100 @10s Rest

Free Loosen

4x50 @10s Rest

I.M.O D/S

6x50 @10s Rest

-Odds Pull - Evens Kick

Main Set 3100/65:00

2 Rounds

4x125 @15 Seconds Rest

-Free,3rd 25 Stroke(No Free)

6x50  @10 Seconds Rest

-No Free Desc. 1-3,4-6

3x150 @15 Seconds Rest

-50 Free -50 Drill -50 Stroke

6x50 @10 Seconds Rest

-Choice Kick Desc.1-3,4-6 

*1-2 Min Rest between Rounds*

Cool Down 200/5:00

4x50 Free Ascend

4100 Yards 95 Minutes

11-9-23 Velocity and Volume

Warm-Up - 800/20:00

4x100 -Odds Free , -Evens I.M 

4x50 - Desc. 1-4 @ 10s Rest

8x25 - Odds fast/evens easy, any stroke @10s Rest

Kick Set 400/12:00

2x25 Strong Kick @10s Rest

1x100 Fast Kick @15s Rest

2x50 Build Kick @10s Rest

1x100 Fast Kick @15s Rest

1x50 Smooth Kick @

Drill Set(Rotation) 400/10:00

8x50 @ 10s Rest

-Odds 3 Stokes 6 Kicks Free

-Evens 3 Free Strokes 4 Back Strokes. 

Main Set(Choice Equipment) 2100/45:00

7x150 @15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active recovery

7x100@ 15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active Recovery

7x50 @ 15s Rest

Fastest Possible Average

Cool Down 200/4:00

200 Smooth- Mix up Strokes.

3900 Yards 91 Minutes

11-7-23 Lap Legends: Crafting Champions

Warm-Up: 900/ 20:00

300 Free 

6x50 I.M Switch @ 10s Rest

4x50 Free Desc. 1-4 @ 10s Rest

4x25 Sprint Cycle @ 5s Rest

Pre-Set: 450/12:00

3x(3x50) Desc. 1-3 @ 10s Rest 

Rd 1 Free

Rd 2 Back

Rd 3 Breast

Kick Set: 400/10:00

16x25@ 10s Rest

Odds: Fly Kick OR Breast Kick

Evens: Free Kick

Pull Set: 600/15:00

3x200 Free @ 15s Rest

#1: Buoy

#2: Buoy and Paddles

#3: Paddles and Fins

Main Set with Fins: 1125/25:00

5 Rounds:

1x100 Distance Per Stroke freestyle @ 5s Rest

1x50 Free Drill 6 kick Switch @ 5s Rest

3x25 Fast Free @ 10s Rest

Sprint Set: 225/8:00

9x25 @ 15s Rest

Odds: Underwater max distance into smooth free

Evens: Sprint Free

Cool Down: 200/5:00

200 Loosen

3900 Yards 95 Minutes

11-4-23 Waves of Willpower: Pushing Past Comfort

Warm-Up: 800/18:00

200 Free 

4x100 @ 15s Rest: 25 Kick / 25 Drill / 25 Kick / 25 Swim

8x25 @ 10s Rest:

-Odds Fast 

-Evens Easy 

Set 1 1000/ 22:00

5x200 @ 20s Rest:

#1: Freestyle at a moderate pace focusing on efficiency.

#2: Pull with a buoy and paddles, 

#3: Freestyle- 50 at bilateral Breathing-Fast 80-90% pace, 

#4: IM 

#5: Negative split 

Set 2 500/ 12:00

10x50 @ 15s Rest:

1-5: Freestyle, Desc 1-4, Hold Speed for 5

6-10: Non-free, Desc. 6-10

Set 3 500/ 12:00

2 Rounds

1x25 Fly @ 10s Rest: 

1x50 Fly/Back @ 15s Rest: 

1x75 Fly/Back/Breast @ 20s 

1x100 I.M @ 30s Rest: 

Set 4 900/20:00

2x150 @ 20s Rest: Swim at a pace that feels just on the edge of comfort—aim for about 85% effort.

1x300 @ 30s Rest: Maintain that effort 

2x150 @ 20s Rest: Increase Effort to 90% 

Cool Down: - 300/7:00

6x50 Choice Stroke -Smooth @ 15s Rest:

4000 Yards 91 Minutes

11-2-23 Splash into November: Endurance Anew

Warm-Up:  800/20:00

200 Free: Perfect technique, slow and deliberate.

4x50 @ 15s Rest Drill/Swim by 25. Drill focusing on a personal weakness (e.g., catch, pull, or kick).

4x100 @ 20s Rest: Build each 100 to 90% focus on maintaining technique 

Pre-Set:  400/10:00

16x25 @ 5s Rest:

-Odds Strong Stroke

-Evens Weak Stroke

Distance Mix-Up: 1200/26:00

1x300 Free @ 30s Rest: Swim with a focus on even pacing, breathing every 3 strokes, and holding a steady technique throughout.

4x150 @ 20s Rest:

Odd: 100 Smooth -50 Race Pace

Even: 50 non-free focusing on technique, 100 Free at a steady pace.

6x50 @ 10s Rest: 

Odd: Sprint these Free as if they are the final stretch of a race. 

Even: Backstroke easy, focusing on recovery and technique.

Pace Variability - 800/18:00

8x100 @ 15s Rest:

Odd: 25 sprint / 75 Moderate. 

Even: 50 at race pace / 50 easy. 

Fly/Free-Power - 400/10:00

8x50 @ 10s Rest: 12.5 Free 12.5 Fly x2

Cool Down: 200/6:00

4x50 @ 15s Rest: Easy swimming, mixing in strokes. 

3800 Yards 90 Minutes