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