1-30-24 Buoy, Oh Buoy, It’s Swim Time!

Warm-Up 900/25:00

300  Freestyle 

4x75 @10s Rest Rollin I.M

100 Kick

4x50 @10s Rest Free Desc. 1-4 

Drill 400/10:00

4x25 @(fins) Fly Drill  Fly arms with a flutter Kick

4x25 @ Double Arm back

4x25 @ Breast Drill -O Breast arms Fly kick -Br arms Free Kick

4x25  @Overcharge (Catch-Up Arms Kicking as fast as you can)

       

Endurance(Choice Equip) 1200/30:00

3x200 @10-15s Rest Desc.1-3

4x100  @10-15s Rest Build to fast -O Swim -E Kick 

4x50   @10s Rest  -25 Fast -25 Smooth

 

Main Set 1200/30:00

2x200 @15s Rest Free Neg Split 

8x50 @10-15s Rest Free   - O Sprint -E Smooth

4x75 @10s Rest Build to fast     

4x25 @10-15s Rest All out 

Cool Down 200/4:00

200 loosen

3900 yards 99 Minutes

1-27-24 Kick, Pull, Gasp, Repeat!

Warm-Up 700/15:00

300 Free

200 -50 Free-50 No Free

200 Free Build

Free Drill 600/15:00

6x100 @10s rest

1. Single Arm

2. Catch-Up

3.Fist Drill

Pull 900/20:00

1x300 @20s Rest Negative Split 

3x100 @10-15s Rest Desc.1-3 

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

Kick 600/15:00

3x100 @10s Rest Steady Kick

4x50  @10s Rest Desc. 1-4

4x25  @15s Rest all out

Main 1000/25:00

4x100 @10-15s Rest -25 Fast -25 Ez -25 Build -25 Sprint

4x100 @10s Rest I.M

2x100 @10s Rest Free Build to Sprint

Sprint 200/5:00

8x25 @ 15s Rest All out 

Cool Down 200/5:00

200 Loosen

4200 Yards 100 Minutes 

1-25-24 New Year, Fast Gear!

Warm-Up 900/25:00

200 Free

100 I.M

200 Kick

100 Pull

200 No Free -Mix it up

100 Choice Stroke Build to 80-90%

Drill Set 600/15:00

8x25 @ 5-10s Rest I.M.O, -O Drill -E Swim.

4x50 @ 5s Rest Free Fist Drill 

4x50 @5-10s Rest Free Breathing every 3/5/5/3 by 50 

Pre-Set 500/12:00

4x75 @10s Rest -50 Free Build to 80% -25 I.M

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

Main Set 1200/25:00

4x50  @5-10s Rest Free Pull

2x150 @10s Rest -50 Free Build-50 No Free-50 Free Fast

4x50  @5-10s Rest Free Desc. 1-4

3x100 @10s Rest Build each 100 to fast

8x25  @5-10s Rest  -O 1/2 F 1/2 Smooth -E 1/2 Smooth 1/2 Fast

Speed 600/15:00

12x25 @10-15s Rest Free All Out

1x200  Kick Or Swim EZ/Active Recovery

4x25  O.T.B Sprints

Cool Down 200/5:00

200 Loosen 

1-23-24 Tidal Tactics

Warm-Up 800/20:00

200 -3 Free Stokes 4 Back Strokes(3/4/3)

200 Reverse Free I.M

200 Pull

200 Kick

Drill 800/20:00

4x100 @ 10s Rest

-O Zipper W/ Catch up -E Fingertip Drag W/ Catch-up

4x100  @ 10s Rest

-O Free Flick Drill -E 3 Strokes 6 kicks

Main Set 1500/35:00

3 Rounds

1x200  @10-15s Rest Choose your own order I.M

4x50  @5s Rest 80% Effort Free 

4x25  @10s Rest I.M Order Fast

Speed (Fins) 800/20:00

4x(100+50+2x25)

100= @5-10s Rest Rest 1p 6K

50= @10s Rest Build to Sprint

25= @10s Rest Sprint

Cool Down 200/4:00

200 Loosen

4100 Yards 99 Minutes

1-20-24 Dive In, Freak Out

Warm-Up 800/25:00

4x200 @10-15s rest

-O -50 Free-50 Back -50 Br -50 Free

-E 100 Free -50 No Free -50 Free

Tech And Drill 600/15:00

6x50 @5-10s Rest Free Drill/ Zipper With Fingertip Drag

6x50 @5-10s Rest Back Drill -25 Right Arm -25 Left arm

Kick 400/10:00

8x50 @10s Rest

-O Flutter Kick

-E Fly or Breast

Main Set 1400/30:00

2x200 @15s Rest  I.M

4x100 @10-15s Rest  -25 Fast Free -25 Ez Bk -25 Fast Free -25 ez Breast

4x50  @10s Rest Free -O Build - Sprint

4x100 @ 10s rest-75 Smooth -25 Sprint

Sprint 600/15:00

3x100 @10-15s I.M

6x50 @:30 Seconds Free Sprint

Cool Down 200/5:00

200 loosen

4000 Yards 100 Minutes

1-18-23 Swimming Through Winter

Warm-Up 1000/25:00

3x100 @10s Rest  Last 25 No Free 

12x25 @ 5-10s Rest

- O Streamline Kick -E Choice Stroke Drill 

3x100 @ Pull W/ a Buoy  

4x25  @ Sprint Cycle  

Underwater Power 400/10:00

16x25 @5-10s Rest  

- Odd: Underwater Dolphin Kick as far as Possible-Into Smooth Free, -E Fly or Back Stroke 

Main Set 1600/40:00

    2 Rounds (RD1 No Equip RD2 Choice Equip)

1x200  @10s Rest Free, Steady/Slightly Uncomfortable pace 

4x25   @15s Rest-1 Free All out  

4x100  @10s rest Desc. 1-4

4x25   @15s Rest All Out Free  

Speed Set 700/20:00

3x100 @10-15s Rest I.M

6x50  @10s rest Free,3-6 U/W Dolphin Kicks Desc. 1-3,4-6 

4x25  @15s Rest  -Choose Stroke, Sprint 

Cool Down 200/5:00

8x25 Dolphin Dive

3900 Yards 100 Minutes

1-16-23 Splash into Speed and Stamina

Warm-Up 900/25:00

300 Loosen every 3rd 25 Backstroke

4x100 @10s Rest Free -25K-50D-25Build

4x50 @10s Rest Desc. 1-4

I.M 400/10:00

4x100 @10s Rest I.M 

-O Drill -E Swim

Kick 400/12:00

1x400 Steady Kick

Pull (Choice Equip) 400/10:00

1x200 @10s Rest  Focus on Technique and powerful Pulls

4x50  @ Build each to Fast

Main Set 1350/30:00

3x200 @10s Rest Desc.1-3

3x150  @10-15s Rest Build each 150 to Fast by 50's

3x100 @ 30s Rest All out

Speed 300/6:00

12x25 @10s Rest

-O All out  -Even Smooth

Cool Down 200/4:00

4x50 Choice Stroke Smooth

3950 Yards 97 Minutes

1-11-24 Winter Water Warrior Workout

Warm-Up 1000/25:00

300 Loosen

4x50 @10s Choice Stroke -25 K-25 Drill

4x50 @10s Choice Stroke -25 Drill -25 Swim

8x25 @10s rest Free Drill Overcharge Drill (catch-up Arms Fast kick)

4x25 @10s Rest Sprint Cycle

Pre-Set 800/20:00

1x200 Kick

4x50  @5-10s Rest Pull 

2x100 @10s Rest Build Each 100

8x25  @5-10s rest

-O F

-E Smooth

Main Set 1900/45:00

4x200 @10-15s Rest 70% Effort Choice Equip

4x100 @10s Rest I.M

8x50  @10-15s Rest -Odds Fast -Evens Smooth

4x75  @10s Rest Fly/bk/br 

2x150 @5-10s Rest Negative Split by 75

4x25 @ 10s Rest Free  All Out

Cool Down 200/5:00

4x50 Choice Stroke Smooth

4100 Yards 95 Minutes

1-6-24 Poolside Power in '24

Warm-Up 950/25:00

300  Free 

4x75  @10s Rest -O: 50 Single-Arm Freestyle-25 D.P.S -E 50 Single Arm Back Stroke -25 DPS

2x75  @10s Rest Free or Back Build to Fast

2x100 @10s Rest I.M 

Pre-Set 850/25:00

3x50    @10s Rest Backstroke (Focus on a Strong Kick)

1x150  @15s Rest Freestyle Breathing every 3 

4x75    @10s Free Rest Descend 1-4

1x200  @20s Rest Free Breathing every 3/5 by 50

2x25   @5s Rest Breaststroke with emphasis on glide

Main Set 1850/45:00

3x150  @15s Rest Freestyle Pull 

10x25  @10s Rest Choice stroke, Sprint

4x100  @20s Rest Freestyle, each 100 with a different breathing pattern

8x25    @10s Rest -O fly, -E Free All out 

1x400  @30s Rest Freestyle, building each 100

6x25    @10s Rest Backstroke, Fast

Cool Down 200/4:00

200 loosen

3850 94 Minutes

1-4-23 Early Year Endurance

Warm-Up 1000/25:00

300 Loosen

5x50 @5-10s Rest  -O Finger Tip Drag -Evens Fist Drill

200 Pull

3x50 @5s Rest Kick

100 I.M

Pre-Set 700/15:00

2x50  @5-10s Rest Free Drill -5 Strokes 6 Kicks

1x200 @10s Rest Free Breathing every 3 W/ a Steady Kick

4x50  @10s Rest Free Desc. 1-3. Hold 4

1x100  @10s Rest Free Breathing Every 5 W/ a Steady Kick

4x25  @5-10s Rest Scull w/ a Steady Kick

Main Set 2300/50:00

4x200 @15s Rest Steady Pace Consistent Technique  

8x25   @10s Fast 

3x200 @20s Negative Split  

6x25   @10s Fast 

2x200 @20s Rest Build Each 50 

4x25   @10s Rest Fast 

Cool Down 200/4:00

200 Loosen

4200 Yards 94 Minutes

1/2/23 Splash into the New Year

Warm-Up 900/25:00

300 -100 Free -50 Back

6x50 @5-10s rest -25 Kick -25  Free Drill.

4x50 @10s Rest Desc 1-4

4x25 @10s rest Sprint Cycle. 

Drill  700/20:00

8x25 @5-10s Rest -O Right Arm -E Left Arm

4x50 @10s rest Free Drill 3/6/3 (3 Strokes 6 Kicks)  

4x75 @10s Rest -50Fist Drill -25 Build.

Kick 400/12:00

1x200 @15-20s Rest Free kick without fins

1x200  Free kick w/ fins Build the 200 to fast

Main Set 1500/35:00

4x75 @10s Rest Rolling I.M

3x200 @5-10s Rest Free Pull Steady Pace

4x100 @10s Rest  Free Desc. 1-4

4x50 @5-10s Rest -25 Fast -25 Smooth

Speed(Mix up strokes and Equipment) 400/10:00

4 Rounds

1x50  @10s rest All Out

2x25  @10s Rest All out

:30-1:00 Min Rest in between Rounds

Cool Down 200/4:00

200 EZ

4100 Yards 116 Minutes