4-30-24 May's Muscle Mix

Warm-Up 1700/40:00

1x300 Free Loosen

*2 Rounds*

4x75 I.M.O K/D/S 

1x200 D.P.S Free

4x25 Choice Stroke Sprint Cycle 

Main Set 1950/45:00

*50's = (60% Max Effort-Low Intensity)

*100's=75% Max Effort -Medium Intensity 

*150's=90% Max Effort - High Intensity 

*200's= All out

4x50 @5's Back 

1x50  @20's Choice Stroke Ez

3x100 @10-15's Back 

3x100 @10-15's -50 Breast -50 Free

1x50  @20's Choice Stroke Ez

2x150 @15's Back 

2x150 @15's Free 75 Breast -75 Free

1x50 @20's Choice Stroke Ez 

1x200 @30's Back 

1x200 @30's Back 100 Breast 100 Free

Cool Down 300/6:00

6x50 Free Loosen

91 Minutes 3950 Yards

4-27-24 Fluid Sprint Fest

Warm-Up 1000/25:00

300 Swim

8x25 @10s Choice Kick Build

200 Pull 

4x75 @15s I.M.O K/D/S

Main Set 2700/60:00

12x25 @10s Kick I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

12x25 @10-15s Swim I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

4x100 @15s Free -Odds Build -E Fast 

1x200 @30s Smooth Free

4x100 @15s -O I.M -E Free Build

1x200 @30s Smooth

4x100 @15s I.M

1x100  @15s Choice Stroke Smooth

4x100 @15s No Free -O Fast -Smooth

Cool Down 300/6:00

4x25 Dolphin Dive

2x50 Choice Kick

1x100 Free Smooth

4000 Yards 91 Minutes

4-25-24 Cruise & Conquer

 Warm-Up 1000/25:00

1x300 Free Loosen

1x200  Kick IM order by 50

1x20 Pull- Choice Equipment

6x50 Choice Stroke Build

Main Set 3100/65:00

4x50    @5-10s  Rest Ascend 1-4

1x300  @20s Rest Free Cruise 3 Dolphin Kicks off Each wall.

4x100  @10s Rest -50 Free -50 Back

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

1x300  @20s  3 Free Cruise 3 Dolphin Kicks off Each wall.

3x100  @10-15s -25 Fly -50 Free -25 Fly

5x50    @5-10s Fins and Paddles Desc.1-4 Hold Pace for 5

1x300  @20s Free Cruise 3 Dolphin Kicks off Each wall

2x100  @10s -50 Free -50 Breast

4x50    @5-10s Ascend 1-4

1x300  @20s 3 Free Cruise 3 Dolphin Kicks off Each wall.

1x100  @10s -50 Free -50 back

Cool Down 200/5:00

4x50 @ Choice Stroke Loosen

4300 Yards 100 Minutes

4-23-24 Flowery Freestyle Fun

Warm-Up 1000/25:00

2x Rounds

1x300 Free Loosen @ 6:00-7:00 

1x200 K/S 

Main Set 3000/60:00

16x50 @5-10s -25 I.M -25 Free

4x100 @15s Desc. 1-4 Free w/ Fins and Pads

4x75  @10-15s Desc. 1-4 Free w/ Fins

4x50  @10s Build to Fast w/ Pads

12x25 @10s -O Fast Fly -E Smooth Free

12x25 @10s Backstroke 2 Fast 1 Smooth

12x25 @10s Breaststroke 3 Fast 1 Smooth

12x25 @15s Free All Fast

Cool Down 300/6:00

6x50 Choice Smooth 

4300 Yards 91 Minutes

4-20-24 Current Crush

Warm-Up 600/15:00

1x200 loosen

1x200 Kick

1x200 Pull

Main Set 3000 /70:00

3x100 @10s  Free Desc.1-3

10x25 @10s -O Free Build -E No Free

8x25  @5s I.M by 25

6x25  @5-10s Desc.1-4 Hold Pace 5-6

1x300 @10s Choice Kick Build

8x50  @10-15s Choice Stroke Drill/Build by 25

6x50  @10s I.M Switch

4x50  @10s Free Desc.1-4

2x200 @15s-20s Free Build

3x100 @10-15s I.M Desc.1-3

4x50  @10s No Free Desc. 1-4

Cool Down 300/6:00

4x75 -Free Breathing 3/5/3 per 25

3900 Yards 91 Minutes

4-17-24 Endurance Elevation Excursion

 Warm-Up 1000/25:00

1x300 Free

1x200 Kick

4x75 @15s Rollin I.M (Fly-Bk-Br, Fr-Fly-Bk .. ect)

4x25 @10s Build to Fast

4x25 @15s Choice Stroke Sprint Cycle 

Main Set 2500/60:00

2x50  @5-10s Free Kick #1.70% #2.80%

1x100 @10s Choice Kick Cruise

4x50  @10s -25 I.M -25 Free 

2x100 @30s I.M Fast

3x100 @10-15s Free Desc. 1-3

1x300 @30s Free Build by 75

4x100 @15s -O I.M Fast -E Smooth Free

2x200 @15s Free I.M

5x100 @10-15s Free Desc.1-4 Hold Pace for 5

 

Warm Down 450/10:00

1x100 @20s Kick

2x75   @15s No Free

2x50  @ 10sFree

4x25  @10sDolphin dive

3950 Yards 95 minutes

4-16-24 Tidal Power Pulse

Warm-Up  900/25:00

1x200 Choice Swim

1x200 Kick

1x200 Pull

4x75 -25 Scull -50 Build

Main Set 2700/60:00

8x25 @10s Choice Kick -Odds Fast

4x50 @10s  Choice Kick -Odds fast

1x100 @20s-Smooth, Choice Swim

6x50  @10s Choice Stroke Build Each to fast

4x75  @10s  3 at 80% One Smooth

4x75  @15s  3 at 90% One Smooth

4x75  @20-30s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

4x50  @10s  3 at 80% One Smooth

4x50  @15s  3 at 90% One Smooth

4x50  @20s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

Warm-Down 300/6:00

4x25 double arm back Stroke w/ a breast kick

4x25 Dolphin dive 

1x50 Kick

1x50 Swim

3900 Yards 91 Minutes

4-12-24 Peak Performance Prep

Warm-Up 800/20:00

200 Swim

100  Choice Kick

4x50 @10s Rest I.M.O D/B

8x25 @10-15s Rest Choice Stroke Desc.1-4,5-8 @

1x100 Choice Loosen/Relax

Kick (Fins Optional) 400/10:00

1x200 @ Choice Kick Cruise

4x50  @ Choice Kick Desc. 1-4

Main Set 2500/60:00

1x200 @20s Rest Free 70-80% Speed

5x100 @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200 @15-30 Rest I.M 70-80% Speed

4x100 @15-30 Rest I.M  Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free 70-80% Speed

3x100  @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest I.M 70-80% Speed

2x100  @15-30 Rest I.M Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free  70-80% Speed

1x100  @15-30 Rest Free All Out

Cool Down 200/5:00

1x100 Choice 

4x25 Dolphin Dive

3900 Yards 95 Minutes

4-10-24 I.M And Speed

Warm-Up 1000/25:00

300 Loosen

100 Kick

4x50 @10s I.M.O D/S

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

4x25 @10s Sprint Cycle

1x100 Choice Stroke Smooth.

Main Set 1800/45:00

4x25  @10-15 Rest Fly Fast

1x100 @30s Active Recovery

4x50  @15-20s Rest Back Fast

1x200 @30 REest Active Recovery

4x75  @15-20 Rest Breast Fast

6x50  @10s Free Active Recovery

4x100 @15-20 Rest Free Fast

4x50  @ 10-15 Rest Choice Stroke Active Recovery.

Speed Set 800/20:00

4 Rounds

4x25 @10-15s Choice Stroke All out 

2x50 @10-15s Active Recovery

Cool Down 200/5:00

8x25 @ Choice Stroke

95 Minutes 3800 Yards

4-9-24 Fluid Force Frenzy

Warm-Up 1000/25:00

300 Loosen

200 Kick

200 Pull

100 I.M

8x25 @10s Rest Sprint Cycle

Kick 400/15:00

16x25 @5-10s Rest I.M.O

Main Set 2400/55:00

4 Rounds

4x25  @10s Rest Choice Stroke- Done In a Sprint Cycle Fashion 

3x50  @5-10s Rest Choice Stroke Desc.1-3

2x75  @10s Rest as -Free-No Free- Free

1x100 @10s Rest I.M

1x00   @20s Rest Active Recovery

Cool Down 200/5:00

1x50 Double Arm Back

1x100 Free

2x25 Dolphin Dive

4000 Yards.100 Minutes

Aquatic Carousel 4-8-24

Warm-Up 600/10:00

200 Loosen

200 Kick

200 Pull

Kick 400/10:00

16x25 @5-10s Rest  Kick I.M.O

Back Stroke Drill 400/10:00

4x25 @5-10s Rest Single Arm Back Stroke 

4x25 @5-10s Rest  Double Arm Back Stroke

4x25 @5-10s Rest  1 Pull 6 Kicks

4x25 @5-10s Rest Perfect Back Stroke

 Main Set 2200/50:00

4x100 @10's Rest -25 Stroke -75 Free

4x100 @8's Rest -50 Stroke -50 Free

4x100 @5's Rest -75 Stroke -25 Free

1x100 Choice -Smooth

4x100  @3's Rest No Free

1x100 Choice-Smooth

2x200 @10's Rest  I.M Rest 10 Secs at each 50.

Cool Down 300/5:00

6x50s Free Check your Heart rate

3900 Yards 85 Minutes

4-6-24 Ripples of Renewal

Warm-Up  1000/25:00

200 Swim

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 500/12:00

*Ask For Drills!!

10x50 @10s Rest Choice Stroke Drill

Kick 600/ 15:00

5x100 @ Desc.1-4 Hold Pace for 5

1x100 Smooth 

Main Set 1800/40:00

2 Rounds

3x200 @10-15s Rest  Free Desc. 1-3

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

1x100  @20s Rest Active Recovery.

Cool Down 200/5:00

8x25 Double Arm Back Stroke With a Breaststroke kick

4100 Yards 97 Minutes

4-3-24 April Showers Bring The Power!

Warm-Up 1200/30:00

4x150 @5 Deep Breaths  - Choice Stroke Alternating 50 Drill 50 Swim

4x100 @3-4 Deep Breaths -Pull

8x25  @3-4 Deep Breaths -Choice Kick Build to 80% 

Main Set 1700/35:00

4x100 @5-10s Rest Kick -O Free -E No Free

4x75  @10s Pull With Buoy and Pads Desc.1-4

4x50  @10-15s Chutes Desc.1-4, 

4x75  @10s Pull W/ Fins and Pads.1-4

4x100 @10s No Equip Desc. 1-4

Speed Set 1200/30:00

12x25 @10s Rest

1x100 Kick Or Pull

10x25 @10s Rest

1x100 Kick Or Pull

8x25 @10s Rest

1x100 Kick Or Pull

6x25 @10s Rest

*Establish a goal pace for your 2:00 Free. 25's=200 Free Pace.

Cool Down 200/5:00

8x25 @ Choice Amount of relaxing Breaths =)

 -O Double Arm Back W/ a Breast Kick -E Free Loosen

100 Minutes 4300 Minutes