4-2-24 Stroke Roulette

Warm-Up 1300/30:00

1x300 Free Looosen

4x50 @10s I.M.O- Kick/Drill

4x50 @10s I.M.O- Drill/Build

6x50 @10s I.M Switch

4x50 @5-10s  Free Desc. 1-4

4x25 @5-10s Sprint cycle 

Main Set 2300/60:00

4x125 @10s I.M  Done as 25-Fly-50 Bk-25 Br -25 Free

6x50  @5-10s Kick Desc. 1-3,4-6

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s  Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

Cool Down 300/10:00

6x50 Choice Loosen

3900 Yards 100 Minutes

3-28-24 Breathe, Believe, and Achieve

Warm-Up 1100/ 25:00

1x300 Free loosen

1x100  Choice Kick

1x200 -50 Free Drill - 50 Swim

1x200 Choice Stroke Pull

4x50 @10s  Free Desc. 1-4

4x25 @10s Choice Stroke Sprint Cycle 

Main Set 2400/50:00

     (4x50  @ Kick or Swim Desc. 1-4)

4x (4x50  @ Drill )

     (2x100 @ Pull or Build)

*Odd Rounds Kick and Pull , Even Rounds Swim and Build 

* Free Drills -R or L Arm Freestyle,3 Stroke 6 Kicks,Fist,Zipper,Finger Tip Drag,Super Slow Free, Over Kick- * Ask For More!

Cool Down 400/10:00

8x50 @ Free 

Descending Breaths Per 50 starting at 12 and Try to subtract a breath every 50

3900 Yards 85 Minutes 

3-26-24 Swim Fast or Float Home

Warm-Up 900/20:00

300 Free loosen

2x100 @10s Choice Kick

4x50 @10s I.M.O Drill/Build

8x25 @10s Desc. 1-4 ,5-8

Main Set 2400/50:00

2 Rounds 

4x25 @10s Fly Fast

1x200 @10s Choice Stroke Pull

4x25 @10-15s  Back Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s Breast Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s  Free Fast

1x200 @10s Choice Kick

Warm Down 300/6:00

2x75 Free Bi Lateral Breathing

2x50  Double Arm Backstroke

2x25  Dolphin Dive

3600 Yards 76 Minutes 

3-23-24 March into Fitness

Warm-Up 900/25:00

1x300  loosen

1x200  Choice Kick

4x50 @10s I.M.O Drill/Build

8x25 @10s Sprint Cycle 

Main Set 2850/60:00

3 Rounds

1x150 -50 K -50 Drill -50 Swim

2x100 @10s I.M

4x50 @10s  Choice Desc. 1-4

1x100 @20s Active Recovery

3x100 @10s Choice Desc. 1-3

Cool Down 200/5:00

8x25 Choice Loosen

90 Minutes 3950 Yards

3-21-24 Twenty Thousand Leagues Under the Seas

Warm Up 1000/25:00

200 Free Loosen

2x100 @ 10s Choice  Kick

4x50  @ 10s I.M.O D/S

200 Pull

4x50 @ 10s  No Free Build to 80%

Pre Set 700/20:00

4x50  @5-10s Kick w/ Fins Desc. 1-4 To Fast

1x200 @10-15s I.M k/S

4x25  @10s Choice Stroke Sprint Cycle 

2x100 @10s Choice Stroke Build 

Main Set 2100/45:00

12x25 Choice @10-15s  -O Fast -E Smooth

12x50 Choice @10-15s  -O -E Smooth

6x100 Free @10-15s  -O -E Smooth

3x200 Free @15s  Build by 50 Trying to negative Split

Cool Down 200/5:00

8x25 @5-10s

-O Double Arm Back Stroke - Dolphin Dive

4000 Yards 95 Minutes

3-19-24 Variety Velocity Venture

Warm-Up 1050/30:00

300 Free Loosen

100 I.M kick

100 Pull

3x150 @10-15s I.M.O No Fly -50 Kick -50 Drill 50 Swim

4x25 @10s  Sprint Cycle 

Main Set 2400/60:00

2 Rounds

1x200 @15-20s Free Pull -Fast

2x100 @10-15s Choice- Active Recovery

1x200 @10-15s Free - Fast

4x50  @10-15s Choice- Active Recovery

1x200 @10-15s Free Fast 

8x25  @10-15s Choice- Active Recovery

*1st Round above.

*2nd Round the 100's 50's 25s are Fast and 200s Smooth.

Cool Down 500/10:00

2x100 @10s Free Breathing every 7 

2x75  @10s  Free Breathing every 5

2x50  @10s  Double Arm Back Stroke

2x25  @10s  Dolphin Dive

3950 Yards 100 Minutes

3-16-24 Swell Speed Symposium

Warm-Up 1000/25:00

300 Free

200 Back 

4x75 @15s I.M.O k/d/s

8x25 @10s-O Scull -E Build 

Main Set 2100/45:00

1x200 @10s Free Build to 70-80% 

4x50 @5-10s No Free Desc-1-4

2x75 @10s Free -50 Build-25 Sprint

3x100 @5-10s IM 

3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort

1x50 Dolphin Dive 

1x200 @5s Free pull with buoy,

4x100 @10s I.M -O Kick -E Drill

2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st

2x50 @15s Choice Stroke all out 

Speed 800/20:00

4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)

4x(1x50@10s Sprint No Free-  1x50@10s Smooth Free)

Cool Down 200/5:00

200 Choice Loosen 

95 Minutes 4100 Yards

3-14-24 Velocity Vibe Voyage

Warm-Up 1200/30:00

1x300 Free loosen

1x300 I.M.O K/D/S

1x200 Choice Kick

1x100 I.M

4x50 @5-10s Choice Stroke  Build to Fast

4x25 @10s Choice Stroke Sprint Cycle

Drill 500/10:00

*Drill Options Zipper, Finger Tip Drag,6 Kick Switch, Shoulder tap, Delayed Initiation

10x50 @10s -25 Drill -25 Swim

Main Set 1500/35:00

3x(6x50  @10's Free Desc. 1-3,4-6)

   (1x200 @1:00 Rest Free Max Effort )

Pull 600/15:00

4x150 @10-15s

-100 Pull -50 Drop the Buoy engage legs and build to fast

Cool Down 200/5:00

200 Choice Loosen

95 Minutes  4000 Yards

3-12-24 Torrent Tempo Trials

Warm-Up 1100/25:00

2x300 Choice Stroke loosen-100 S/K/S

2x100 @10s I.M Drill

2x50  @10s Scull w/ Paddles and light kick

4x50  @10S Choice Kick Desc.1-4

Main Set 2500/60:00

6x50   @15s Rest Choice Stroke Fast

1x200  @30s-1:00 Rest Active Recovery

6x50   @10s Rest -O Fast -E Active Recovery 

2x200 @30s Rest 1. Free Fast 2. Free Fast W/ Fins Aiming to be 5-7 Secs Faster than 1st 200 

1x100  @30s Rest Active Recovery    

3x ( 6x50 @10-15s Rest - O Choice Stroke Fast -E Kick Smooth

    ( 1x100 @30s Rest Active Recover 

Cool Down 200/5:00

4x50 @10s Breathing Every 5/3 by 50

3800 Yards 90 Minutes

3-7-24 Sprint Cycles & Smiles

Warm-Up 1350/ 30:00

1x200  Free Loosen

2x150 @10-15s Free, as-50 Kick -50 Drill -50 Swim

1x200  Perfect technique Free

4x50 @5-10s Desc. 1-4

2x75 @5-10s Free k/d/s

1x100 @10s  I.M

4x25 @10s Sprint Cycle

1x100 Smooth 

Main Set 1900/40:00

2x ( 4x50 @5-10s  Choice Stroke Race Pace)

    ( 1x50 @30s Free Recover

4x50  @15s -25 Kick -25 No Free Swim

5x100 @10s Ascend 1-5

4x50  @5-10sFree -25 Kick -25 No Free Swim

2x ( 4x50 @5-10s Choice Stroke Race Pace)

    (  1x50 @30sRecover

Cool Down 600/15:00

1x200 Free Loosen

2x25 @5-10s Fast U/W 5 Fast Break out Strokes

2x50 @5-10s Free Fast Inside the flags!

2x25 @5-10s last 10 Yards All out

1x200 Ez

3850 Yards 85 Minutes

3-5-24 Sprint, Pull, Repeat

Warm-Up 1000/25:00

200 Free Loosen

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 800/20:00

2x150 @10s  Right Fin Left Paddle 

2x150 @10s Left Fin Right Paddle 

2x50  @10s Fist Drill

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

Main Set 1900/45:00

12x25@ 30s Free Race Pace  

1x100 @ 20s Pull/Active Recovery 

10x25 @ 25s  Free Race Pace

1x100 @  20s  Pull/Active Recovery 

8x25 @ 20's Free Race Pace

1x100 @ 20s  Pull 

6x25 @ 15's Free Race Pace

1x100 @ 20's  Pull/Active Recovery

4x25 @ 10's  Free Race Pace

1x100 @20s Pull/Active Recovery 

4x100 @10's Free Desc. 1-4 To Race Pace

Cool Down 300/6:00

6x50  @ Free -25 U/W max -25 Free 

4000 Yards 96 Minutes

3-2-24 I.M. Impossible Mission

Warm-Up 1000/30:00

1x300 Free loosen

3x100 @10s Choice Kick

6x50  @10s I.M Switch

4x25  @10s Sprint Cycle 

Main Set 3000/60:00

1x50  @10s Fly

1x100 @5s Back

1x150 @10s Breast

1x200 @10s I.M

1x150 @20s Choice Stroke- Best Stroke Fast

1x100 @15s Choice Stroke -Worst Stroke Fast

1x50  @10s Choice Ez

1x50  @10s Fly Kick

1x100 @5s Back Kick

1x150 @10s Breast kick

1x200 @10s Free kick

1x200 @10s I.M Kick

1x150  @10s Choice Kick Best Stoke 

1x100  @10s Choice Kick worst Stroke 

1x50   @20s Free Fast

5x200 @10-15s Swim 

1.Choice 2. Free 3. Back 4. Breast 5. I.M

 

Cool Down 200/4:00

4x50 Choice -EZ

4200 Yards 94 Minutes