2-29-24 Effortless Endurance Escalation

Warm-Up 1800/50:00

200 Choice loosen

*

4 Rounds

1x100 @5-10s Kick I.M Order by Round

1x100 @5-10s Free  Perfect Technique

2x50 @5-10s Choice Stroke and Drill

4x25 @5-10s I.M Order By Round Desend 25's

Main Set  1800/40:00

6x50  @5s Breast Desc. 1-3,4-6

3x100 @10s I.M Desc.1-3

4x100 @10s Back -O Wave Drill. -Even Swim

3x100 @10s I.M Desc.1-3

8x25  @5-10s Fly 1.Kick 2. Drill. 3 Swim 4. Build 

3x100 @10s I.M Desc.1-3

Cool Down 300/6:00

6x50  @10s Free Breathing 3/5 by 50

3900 Yards  96 Minutes 

2-27-24 Glide & Conquer

Warm-Up 900/20:00

300 loosen 

200  w/ Fins -25 Kick -25 Swim 

100 I.M

4x50  @ 10s Rest Desc. 1-4

4x25  @ 10s Rest Sprint Cycle

Main Set 3100/65:00

4x50  @5s Rest  -Free Ascend 1-4

1x300 @10s Rest -Free 3 Dolphin Kicks off Each wall.

4x100 @5s Rest -as 50 Free -50 Back

5x50  @5-10s Rest -Pull Desc. 1-4 Hold Pace for 5

1x300 @10s Rest 3 Fly kicks off each wall.

3x100 @5s Rest -as 50 Free 50 Back

5x50  @10s Rest -Fins and Paddles Fast

1x300 @10s Rest -3 Fly kicks off each wall

2x100 @10s Rest -50 Free 50 Back

4x50  @5s Rest - Free Ascend 1-4

1x300 @ 3 fly kicks off each wall 

1x100  I.M

Cool Down 200/5:00

4x50 @10s Rest Choice Breathing 3/5 by 50

90 Minutes 4200 Yards

2-24-24 Ebb and Flow

Warm-Up 1200/30:00

300 Choice Loosen

3x150 @15s Free

 -50K -50D -50S

9x50 @10s

 1-3 Breathing 3-5-7 by 50 4-6 Descend ,7-9 I.M.O no Fly

Main Set 2400/60:00

1x300 Pull

6x50 @5s Rest  Kick Desc.1-3,4-6

1x200 @10s Rest  Free Negative Split

6x50 @5-10s Rest Desc 1-4 Hold Pace 5 And 6

1x50 @30s Free Recover

1x100 @30s Free All Out

1x200 @10s Free Negative Split

6x50 @5s Free Desc. 1-3,4-6

1x300 @15s Pull

1x50 @30s Free Recover

12x25 @10s Rest  I.M.O Fast

Cool Down 300/6:00

100 Breathing 3/5 by by 50

100 Breathing 5/3 By 25

100 Breathing by 3 

3900 Yards 96 Minutes

2-22-24 Swimming with Sharks

Warm-Up 900/25:00

300  Loosen

4x100 @ -O Kick -E Pull

4x50 @ I.M.O K/S 

Drill 500/10:00

10x50 @5-10s Rest Free Drill/Swim

-O Drill 6k Switch

-E Finger Tip Drag

Main Set 2000/45:00

4x250 @30s Rest

-25 Build -200 Race Pace/Fast-25 EZ

1x100 @ 30s Rest Choice Stroke Ez

4x100 @10s Rest Pull with Paddles 

4x100 @5-10s Rest Free Desc. 1-4

1x100   Choice Stroke Ez

Kick 300/8:00

1x300 Choice Kick 10s Steady Kick 10s Fast Kick

Cooldown 200/5:00

4x50 Choice Stroke EZ

3900 Yards 93 Minutes 

2-20-24 How to Outswim a Shark

Warm-Up 1000/25:00

300 Free

4x50 I.M.O Kick/Drill

300  Choice Mix Up Strokes 

4x50 Free Build To Fast

Main Set 2700/60:00

3 Rounds

1x200  @10-15's Rest Free Pull-Descending to Fast

2x100  @10's Rest Choice Kick Steady Pace

4x50   @10's Rest Free Limit your Breaths 5-8 per 50 

8x25  @5s Rest Choice Stoke Fast

1x100 Active Recovery

Warm-Down 300/10:00

6x50 @5-10s Rest Choice Stroke loosen 

4000 Yards 95 Minutes

2-17-24 Floats, Strokes, and Goggle Jokes

Warm-Up 800/20:00

3x100 @10s  Free 2 Smooth 1 Build

4x75  @10s  Rollin I.M 

4x50  @10s Free Desc. 1-4

Main Set 2700/60:00

2Rounds

3x100 @10s  Desc.1-3

2x100 @5s  Build 

1x100 @30's Rest  Fast 

-

1x300 Pull or Kick EZ

-

2Rounds

1x100   @30's Rest  Fast

2x100  @15's Rest Ascend 1-2

3x100  @10s Rest Ascend 1-3

Cool Down 200/5:00

4x50 Choice Stroke Loosen

3700 Yards 85 Minutes 

2-15-24 Sprint, Drill, and I.M. Challenge

Warm-Up 1200/30:00

9x100 @10-15s Rest

1.Swim 2.Pull 3.Kick

12x25 @10s Rest  Sprint Cycle 

Drill 700/20:00

8x50 @10s Rest Free Drill

-0, 1 pull 6 Kick

-E, 3 Pulls 3 Second Glide

300 I.M.O K/D/S

Broken 100s 800/20:00

8x100 Free All out @2:00-3:00 Min 

1-4  Break for 10's at 50

5-8 Break for 10's at 75

I.M 1200/30:00

4x100  @5-10s Rest I.M (Moderate Pace)

2x200  @10-15s Rest I.M By 100 (Fly/bk./br/Free repeatx2) (Fast Try to Hold Pace)

1x400    I.M by 100 (negative Split)

Warm Down 300/6:00

6x50 Loosen @5-10s Rest Loosen

106 Minutes 4200 Yards

2-13-24 Lovestruck Laps

Warm-Up 1000/25:00

300 loosen

3x100 @10s rest Kick

4x50 @10s Rest Desc.1-4

4x25 Sprint Cycle 

Main-Set 2900/60:00 (Keep the intervals Short!)

2x200 @5-10s rest

2x150 @ 5s Rest

2x100 @ 5s Rest

2x50 @ 5's Rest 

50 recover

4x100 @5s Rest Free Desc. 1-4

4x50  @5's Rest -25 Fly -25 Bk

4x50  @5's Rest  -25 Br  -25 Free

4x50  @5's Rest   Free Desc. 1-4

50 Recover 

8x100 I.M @5-10s Rest

Cool Down 200/5:00

200 Loosen 

2-10-24 Puddle Pirates

Warm-Up 1200/30:00

300 Free 

300 Kick 

300 Pull

6x50 @10s Rest Choice build to fast 

    

Main Set 2400/60:00

3x200@15-20s Rest  Free Neg split

6x100@10-15s Rest  -O fast,-E Smooth

12x50@5-10s Rest  -O fast, -E Smooth

24x25@5-10s Rest  -O Fast, -E Smooth

Cool Down 300/6:00

2x100@10s Rest Free breathing every 5

2x50@10s Rest  Free  breathing every 3

3900 Yards 96 Minutes

2-8-24 300 Ways to Leave You Breathless

Warm-Up 1300/30:00

300 Free

6x50 @5-10s Rest I.M Switch

8x50 @5-10s Rest Free Drill 

-O Flick Drill -E Zipper Drill

300 No Free

Main Set 2500/60:00

4x300 @ 15-20s Rest

-100 breathing Every3/5 -100,70-80% -100 Fast

1x100 @1:00 Rest - Kick

4x150 @10-15s Rest Pull Desc. 1-4

1x100 @1:00 Rest Kick

4x100 @5-10s Rest Free Desc. 1-4

1x100  Kick

Cool Down 200/5:00

200 loosen

4000 Yards  95 Minutes

2-6-24 Fly High, Back Glide, Breast Drive, Free Stride!

Warm-Up 800/20:00

300 Loosen

100 Kick Choice

6x50 @5-10s Rest Desc.1-3 ,4-6 Or Pull Choice equip.

100 Kick Choice

Main Set 2800/60:00

4x25 @5-10s Rest Fly Fast

1x100 @15-30s Rest Choice-Ez

4x50 @10-15s Rest Back Fast

1x200 @30s Rest Choice-Ez

4x75  @15s Rest Breast Fast

1x300 @:30s-1:00 Rest Choice-EZ

4x100 @15-30s Rest Free Fast

1x400 @1:00 Rest Choice-Ez

4x200 @30s Rest -Free Or I.M Fast

Cool Down 300/6:00

6x50 Choice .

3900 Yards 86 Minutes

2-3-24 Early Morning Short Practice

Warm-Up 800/15:00

1x300 Free

1x100 Choice Kick

4x50 @10s Rest  -25 i.m  -25 free

8x25 @10s Rest Choice Stroke -O Scull - E Build

Main Set 1800/40:00

5x100 @10-15s Rest Fast Free 

1x300 loosen/Active Recovery

8x50 @15s Rest -4 Fast Free -4 Fast I.M.O

1x300 loosen Active Recovery

4x50 @15-30s Rest Fast Free

4x25 @10s Rest Fast Free

Cool Down 300/6:00

6x50 Choice stroke loosen

61 Minutes 2900 Yards 

2-1-24 Start February with a Splash: The Pace Picks Up!

Warm-Up 800/20:00

300 Free

100 Kick

4x50 @0-15s  IMO-25 drill+25 build

8x25 @10-15s Rest Sprint Cycle 

Main Set 3000/70:00

1x500 @60s Rest Free Smooth and Steady

5x100 @30s Rest Fast Free

1x400 @60s Rest Free I.M

4x100 @30s Rest I.M Fast

1x300 @30s Rest Pull Free

3x100 @30s Rest Fast Free

1x200 @30s restFree I.M

2x100 @15-20s Rest IM Fast

1x100  @10s Free Free

1x100  Free All Out

Cool Down 300/6:00

6x50 Choice Loosen

4100 Yards 96 Minutes