12-30-23 Aquatic Adieu to '23

Warm-Up 900/25:00

1x400 or 2x200

300 I.M.O-K/D/S

200 - Free Drill.*Zipper, Fist, Finger Tip Drag.

100 Kick

Speed 400/10:00

8x50 @ 10s Rest

1.-25 Build -25 Smooth

2. -25 Smooth -25 Fast

3. Smooth

4. Fast 

Pull (Choice Equipment) 400/10:00

4x100 @10s Rest Strong effort (80%)

Kick 500/15:00

5x100 @10-15s Rest

1. Free Kick w/ a Board

2. Streamline Free Kick

3. Kick-I.M

4. Choice Kick -Fast

5. No Free, Kick

Main Set 1500/35:00

3 Rounds

1x50 @5-10s Rest Smooth Free w/ an Overkick

1x150 @10-15s Rest Build to Fast

1x100 @10s Rest Smooth

1x50 @10s Rest All out

1x50 @5-10s Rest Recover

Cool Down 200/5:00

200 Loosen

100 Minutes 3900 Yards

12-28-23 Festive Fitness Continuation

Warm-Up 800/20:00

400 Free Loosen

4x75 @10s Rest Free -O -50 Kick-25 Drill - E-50 Drill -25 

4x25 @10s Rest Sprint Cycle

I.M 500/15:00

5x50 @10s Rest Fly/Bk 

5x50 @10s Rest Br/Fs 

Main Set 1950/45:00

3x100 @5-10s Rest Desc 1-3

6x25 @10s Rest All out -Choice Stroke

4x75 @ Free Hold a Slightly Uncomfortable Pace

6x25 @10s Rest All out -Choice Stroke

6x50 @5-10s Rest Build 1-3,4-6 to 70/80%

6x25 @10-s Rest All out -Choice Stroke

1x300 @30s Rest Smooth/Active Recover

12x25 @10s REst All out -Choice Stroke 

Endurance Set 500/10:00

1x500 Aiming for a steady moderate pace

Cool Down 200/5:00

8x25 Dolphin Dive

3950 Yards 95 Minutes

12-27-23 Festive Fitness Freestyle

Warm-Up 800 20:00

300 Loosen

100 Kick

4x50 Free Drill - Odds Catch-Up Drill - Evens 3 Strokes 6 Kicks

200 Pull

I.M 500 15:00

4x75 @10s Rest Rollin I.M (fly-bk-br -fs-bk-fly)

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

Kick(Choice) 400/8:00

8x50 @5-10s Rest

1-4 Steady

5-8 Build to Fast

Main 2000/45:00

4x50 @5-10s Rest Free Distance Per Stroke

4x100 @10s Rest Desc 1-4

4x150 @10s Rest -50 Smooth -50 Fast -50 Smooth

4x200 @10-15s Rest -50 Smooth -50 Build -50 Fast -50 Smooth

Cool Down 200/4:00

200 Loosen

3900 Yards 92 Minutes

12-23-23 Christmas Carol Cardio Cruise

Warm-Up 1000/25:00

300 loosen

4x50 @10s Rest -O Fist Drill -E Flick Drill (Finish Each Stroke o)

200 Choice Kick Kick 

4x75 @10s Rest, Free-O Catch-Up Drill -Even Build To fast

Pre Set 400/12:00

8x50 @10s Rest

1.-25 F.-25 Ez

2.-25 Ez- 25 F

3. All Ez

4 All Fast

Pull Set 400/10:00

4x50  @10s Rest Pull w/ Paddles Desc.1-4

2x100 @10s Rest Pull With Buoy build each to fast

    

Main Set 1800/40:00

2 Rounds

4x75  @ 10s Rest - Free, Desc. 1-4

1x300 @10-15s Rest Free Smooth Breathing every 3/5/7 Per 100 

2x125 @10s Rest Free -1. Positive Split 2. Negative Split(By75)

1x50   @30s Rest Free All out

Kick Set 400/10:00

3x100 @15s Rest - Choice Kick, Desc. 1-3

4x25 @10s Rest: Fast Kick

Cool Down 200/4:00

4x50 Choice Stroke-O Drill - Smooth Swim

4200 yards 101 Minutes

12-21-23 Holiday Hustle in the H2O

Warm-Up 900/25:00

300 Loosen

4x50 @10s Rest - Odds Zipper Drill -Evens Fingertip Drag

200 Pull 

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

Pre-Set 400/12:00

16x25 Free @10s rest

1. Build To fast

2. Start Fast end EZ

3. Smooth-Dps

4. All Out

Pull(Choice Equip) 400/10:00

2x200 @10-15s Rest

1. Build to Fast

2. Positive Split 

Main Set 1400/35:00

2 Rounds

4x50 @5-10s Rest  Desc. 1-4 Free

2x100 @10s rest I.M

2x100 @5-10s Rest Free Negative Split

4x25 @10-15s rest  Free All out

Kick 500/15:00

5x50 @ Kick Desc.1-5 Hold 5

10x25 @ -O Fast -Even Steady 

Cool Down 200/5:00

1x100 Free Breathing Every 3

1x100 loosen

3800 Yards 102 Minutes

12-19-23 Poinsettia Pool Party

Warm-Up 850/20:00

300 Free

4x25 @5-10s Rest I.M

200 Pull

3x50 @5-10s Rest Streamline Kick

100 -as 12.5 Scull  -12.5 Free

Pre-Set 800/20:00

2 Rounds

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

8x25 Free @10s Rest -O Fast - Smooth/D.P.S

Main Set (Choice Equipment/Stroke)2000/45:00

2 Rounds

3x200 @10-15s Rest Desc. 1-3 Or Neg Split

6x50  @10s Rest Build To Fast

4x25 @10s Rest All out

Cool Down 200/6:00

4x25 @1:00 No Breath.

1x100 Dolphin Dive

3850Yrds 91 Minutes

12-16-23 Rudolph's Race Ready Routine

Warm-Up 900/20:00

300 Free Loosen

8x50  @10s Rest-O Kick -E Pull 

4x50 @10s Rest Kick Descend 1-4 on 1:00

I.M. 600/15:00

4x50 @10s Rest  Fly/Back 

4x50 @10s Rest Br/Free 

8x25 @10s Rest I.M.O, Sprint

Main Set 1400/35:00

1x300 @15s Rest Free Breathing ever 3/5 by 50 

6x50  @10s Rest -Back -O Smooth, -E Build To Fast

2x150 @10-15s Rest -25 Fly- 50 Bk - 50 Br - 25 Free

4x75  @10s Rest  -Free - O Build - Even Ascend

1x200 @15s Rest I.M

Speed 800/20:00

5x50  @10s Rest -Free Build to Fast

3x100 @10s Rest -Free  Negative split

8x25  @10-15s -Rest Fast Free

Cool Down 200/5:00

4x25 As Few Breaths As Possible

1x100 Smooth

3900 Yards 95 Minutes

11-14-23 Ornament Odyssey

Warm-Up 900/25:00

300 Free Loosen

6x50  @5s Rest Pull - Choice Equip

4x50  @10s Rest Desc. 1-4

4x25  @10s Rest Sprint Cycle 

Kick 500/12:00

20x25 @5-10s Rest I.M.O Kick 

Main  Set 2350/55:00

8x50  @10s Rest-25 Fast Free -25 Ez Back

4x25  @10s Rest -Fast Fly

4x150 @10-15s Rest -50 Bk -50 Br -50 Free

2x200 @10-15s Rest -100 Bk -50 Br -50 Free

6x75  @5-10s Rest Free- Odds Build to fast -Evens Smooth

4x100 @10s Rest  I.M

Cool Down 200/6:00

8x25 As Few Breaths as Possible

98 Minutes 3950Yards 

12-12-23 Arctic Agility Aquatics

Warm-Up 900/25:00

4x75 @10s Rest Free

-O D/S/S

-E S/D/D

1x100 Choice Kick

6x50 @10s Rest  I.M Switch

6x50 @10s Rest Desc 1-3 4-6

Kick (Choice Kick) 450/12:00

3x

1x25 Kick-Build@5s rest

1x50 Kick-Build@5-10s Rest

1x75 Kick-Build@10s Rest

Pull( Mix Up Pull equip) 600/15:00

4x150 @ Build Each 150 

Main Set 1200/30:00 (Choice Equip)

2x300 @15s Rest Free, Negative Split by 150

2x200 @10s Rest Build Each 200 to 80-90

2x100 @10s Rest Build to all out.

Speed 500/12:00

20x25 @10s Rest 

-O Free Smooth

-Even Choice Stroke,All Out

Cool Down 200/4:00

2x100 Choice Loosen

3850yrds 98Minutes

12-9-23 Reindeer Race Readiness

Warm-Up 900/20:00

200 Free

200 Free Pull-Choice Equip

200 Kick

6x50 @10s Rest Choice Stroke

-Odds Drill

-Evens Build

Pre-Set 600/15:00

6x100 @ 10s Rest

-Evens -25 Fly -25 Free 

-0dds Free I.M

Main Set 2000/45:00

5 Rounds 

4x100 @ 5-10s Rest

1. Free

2.No Free

3. I.M

4. Free Breathing every 5

5. Fast Free

Cool Down 200/4:00

200  Loosen

3700 Yards 84 Minutes

12-7-23 Winter Wave Warriors

Warm-Up 800/20:00

300 loosen -as 200 Free 100 Choice Stroke.

100 I.M

4x50 @5-10s Rest Kick

2x100 Free- Pull

- with buoy

- With Buoy and paddles

Drill 450/12:00

3 Rounds 100=Drill,50=Build- Change Strokes by round.

1x100 @ 10s Rest

1x50 @ 5-10s Rest

*Drills Suggestions Bk-2,2,2 - Br,-1P 3Sec Glide. -Free 3/6/3

Kick 400/10:00

8x50 @5-10s Rest 

-O -25 Fly Kick-25 Free Kick

-E -25 Br Kick-25 Fly Kick

Pre-Set 500/12:00

2 Rounds

4x25 @5s Rest I.M Order Or Free Drill

1x50 @5s Rest Smooth Free

2x25 @5-10s Free Fast Free Fast

1x100 @10s Rest Free Breathing 3/5 by 25

Main Set 1500/35:00

6x50  @5-10s Rest -Free Smooth

8x25  @10s Rest - Fly Or Free All out

3x100 @10s Rest -Free  Active Recovery

8x25  @10s Rest - Bk All out

1x300 @15s Rest -Free Active Recovery

8x25  @10s Rest-Br or Free All out

Cool Down 200/5:00

4x50  Mix-up Strokes- Ez

12-5-23 Holiday Hustle

Warm-Up 800/20:00

300 Free Loosen

4x75 k/d/s I.M.O or Free

4x50 Desc. 1-4

Drill 400/ 10:00

6x50 @ Free Drill -Odds Thumb your Thigh - Evens Fingertip Drag Drill

1x100 Free Build to 80- Maintain technique

Pre-Set 500/12:00

2x

6 x 25 @ 10s Rest As Few Breaths as possible

2 x 50 @ 10's Rest Push off U/W past flags - As Few Breaths as possible

Kick 500/12:00

4 x 75 @ Desc. 1-4 

2 x 100 @ -25Fast -25Smooth

Main set 1500/35:00

4×100 @10-15s Rest Free 

1×50  @10s Rest No Free Smooth

3x100 @10s Rest Free 

2×50 @5-10s Rest No Free Build 

2×100 @5s Rest Free

3×50 @5s Rest No Free Descend to fast 

1x100  @30s Rest Free fast 

4×50 @5s Rest  No Free -Odds Fast -Evens Easy

Cool Down 200/4:00

200 Loosen 

3900 Yards 93 Minutes

12-2-23 Winter Waves

Warm-Up 900/25:0

300 Free or Free I.M

4x75  Free @10s Rest

-O -50k -25 Build

-E -25 Build -50K

6x50 @ 5s Rest  I.M Switch

(fly/bk- bk/br-br/free)

Kick 500/12:00

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

4x50 @5s Rest  No Free Kick Desc. 1-4

4x25 @5s Rest  Choice Kick -O Fast -Even Smooth

Pull 600/15:00

2x200 @10s Rest Pull (Choice Equip) Negative Split 

4x50 @10s Rest (Choice Equip)  -25 Smooth -25 Fast

Main Set 1200/30:00

1x300  @15s Rest Free - breathing every 3/5 By 50

2x200 @10s Rest  1. Build Free 2.Backstroke 

3x100 @10s Rest 1. Free 2. Back 3. Choice stroke -Build each 100 to fast

4x50  @10s Rest I.M Order by 50.

Speed Set 500/12:00

10x50 @ 10s Rest

- O -25 Smooth -25 Fast 

- E -25 Fast -25 smooth

Cool Down 200/4:00

200 Stretch it out

3900 Yards 98 Minutes