6-1-24 Sprint and Technique Mix

Warm-Up 700/20:00

200 Choice

100 Back

100 I.M

8x25 @:10 Kick Desc.1-4,5-8

4x25 @:10 Sprint Cycle 

Main Set 3300/ 70:00

6x75 @:10-15 -50 Build to Fast Kick -25 Swim

4x50 @:10 -25 Right Arm Free -25 Left arm Free

4x50 @:10  -Free Drill 6k Switch

6x125 @:15 -Choice Stroke 50 Fast 100 Smooth

1x100 @:30 Active Recovery

6x125@:20 Choice Stroke Pull -75 fast 50 Smooth

1x100 @:30 Active Recovery

6x125 @:25 Choice Stroke Fins-100 Fast 25 Smooth

Cool Down 200/5:00

4x25 Double Arm Back Stroke

4x25 Dolphin Dive

95 Minutes 4200 Yards 

5-30-24 Power Hour

Warm-Up 1050/25:00

1x200  Choice Loosen

2x150 @:20 -50Kick -50Drill -50Swim

1x100 @:15 I.M

4x50  @:10 Choice Stroke Desc. 1-4

2x75  @:15 -25Kick -25Drill -25 Swim 

4x25  @:10Choice Stroke Desc. 1-4

Pre Set 600/15:00

4x100 @ -O Free Drill -E I.M

8x25  @  #1-4 Free Desc.1-4 #5-8 I.M.O

Main Set 2000/45:00

4x100 @:10 Kick

1x300 @:20 Free Negative Split

1x50  @:30 Choice Stroke Sprint

3x100 @:15 Desc. 1-3

1x50  @:30 Sprint

1x300 @:20 -100 EZ -100 Moderate -100 EZ

3x100 @:15 Free -75 Smooth -25 Fast

8x25 @:10 Choice Stroke Build Each 25 to Fast

1x50  Choice Stroke Sprint

Cool Down 200/5:00

1x200 Choice Smooth

3850 Yards 90 Minutes

5-28-24 Catch and Pull

Warm-Up 800/20:00

200 Free

200 Kick

200 Pull

200 Free

Main Set-Drill 2600/55:00

4x50 @:10 Choice Stroke Desc.1.-4

8x50 @:10 1.No Free 2. Back 3. Breast. 4 Free x2

4x75 @:10 Free -25 Fist -25 Flick Drill-25 Swim

4x25 @:10 Free -25 R Arm -25 Left Arm

4x50 @:5-10 Free Breathing to your weak Side

   

     (1x200 @:15 Choice Pull With Buoy Focus on Finishing your Stroke)

     (2x25  @:10 Front Scull)

2x  (1x200 @:15 Pull with Paddles and Buoy Focus on your Catch)

     (2x25  @:10 Front Scull)

     (1x200 @:15 Pull with paddles only Focus on Catch and Pull)

Cool Down 500/15:00

1x100 Kick

1x100 Choice

1x100 Kick

1x200 Smooth

90 Minutes 3900 Yards

5-25-24 Pace Mastery

Warm-Up 1200/25:00

200 Free

6x50 @:15 Pull Ascend 1-3 Desc 4-6

300 Free -50 3 Strokes 1 Second Glide -50 Catch-Up Drill

4x50 @:15 I.M.O D/B

8x25 @:10 Choice Desc.1-4,5-8

Main Set 2400/55:00

This set is designed to work on pacing and efficiency. 

If you "play the game" it can be an effective workout. 

If you start out too hard the set can be very challenging.

40x50 @:50-2:00

Get your time for the first 50. 

The goal of the rest of the set is to maintain that pace or lower. 

If you miss a 50 at pace or lower sit out for 50 and begin again on the send-off interval. 

If you start out too hard on the first 50 it makes the set extremely challenging. Start out easy to moderate with a goal of descending pace

1x400 Free -Pull Equip Optional - Descend by 200 

Warm-Down 300/6:00

1x100 @:30 Free Right Fin Left Paddle 

1x100 @:30 Free Left Fin Right Paddle 

1x100 Choice 

3900 Yards 86 Minutes

5-23-24 Speed Demon

Warm-Up 900/25:00

1x200 Loosen

1x200 Kick

1x200 Pull

4x75  Rolling I.M

Main Set 2600/55:00

4x50 @15s -25 Free -25 Fly Fast

1x100 @30s Rest Smooth

4x50 @15s  Choice Stroke Fast

1x200 @30s Smooth

8x25 @10-15s Back Fast

1x100 @20s Easy

2x100 @15-20s Choice Stroke Fast

1x200 @30s Smooth

4x50 @15s Breast Fast

1x100 @20s Choice Smooth

1x200 @30s Choice fast

1x200 @20s Choice Smooth

4x50 @15s Free Fast

1x100 @15s Choice Smooth

8x25 @10s Choice Fast

Warm-Down 300/600

1x300 Choice Loosen

3800 Yards 86 Minutes

5-21-24 End of Season Surge

Warm-Up 600/15:00

200 Choice

200 Kick

200 Pull

Main Set 2850/60:00

8x25 @5-10s Choice Stroke Drill

8x50 @10s Choice Stroke Desc. 1-4,5-8

3x100 @10-15s Choice Stroke -25 Cruise -50 Fast -25 Cruise

1x200 @15s Pull with Paddles

6x25 @5-10s Choice Stroke Drill

8x50 @10-15s -25  Fast Stroke -25 Smooth Free

3x100 @10-15s Choice Stroke -25 Cruise -50 Fast -25 Cruise

1x200 @15s Pull with Paddles

12x25 @10s 12.5 Sprint 12.5 EZ

8x50 @10-15s -25 Smooth Stroke -25  Fast Free

Warm-Down 300/6:00

1x300 Breathing 3/5/7/3/5/7 Per 50

3750 Yards 81 Minutes

5-17-24 Pace and Power

Warm-Up 600/

200 @:20 Rest loosen

4x50 @:20 Rest Kick

8x25 @:15 Rest I.M Order 

Main Set 3000/

3 Rounds

1x150 @:20 Rest Choice Stroke -50 Kick -50 Drill -50 Swim

2x100 @:10 Rest I.M

4x50 @:5-10 Rest Choice Stoke Desc. 1-4

1x50 @:10 Rest Active Recovery

4x100 @:10-15 Rest Free Desc. 1-4

Cool Down 200/

4x50 @:20 Rest Free Ascend 1-4

5-16-24 Speed and Streamline

Warm-Up 1000/30:00

*20s Rest After Each

400 Swim

300 Kick

200 Pull

100 I.M

Pre Set 800/20:00

8x25  @10s Choice Stroke Build 1-4,5-8

3x200 @15s 1. No equip 2. Paddles 3. Fins and Paddles

Main Set 2200/50:00

2 Rounds

3x100 @10s Desc.1-3 Free

3x100 @5-10s Choice Stroke -50 Cruise -50 Build to fast

6x50  @5s  Free Holding 500 Pace

1x200 @20s Free - Tight Streamlines.3-4 Underwater Dolphin kicks breathing every 3

Cool Down 200/5:00

1x100 Smooth

1x50 Choice

1x50 Dolphine Dive

4200 Yards 105 Minutes

5-14-24 Speed and Stamina Combo

Warm-Up 900/20:00

1x200 Free Loosen

1x200 Kick

1x200 Pull

4x75 Choice Stroke -25 Scull -50 Build 

Main Set 2700/60:00

2 Rounds

5x50 @10-15s Choice Stroke Desc.1-4 Hold Pace for 5

4x75 @10s Choice Stroke Middle 25 Fast

3x100 @5-10s I.M

2x125 @5s Choice Stroke 90% effort 

1x150  @5s Choice Stroke 90% Effort

1x100 Active Recovery 

Cool Down 300/6:00

4x25 Free Breathing 3/5/3/5 By 25

4x25 Dolphin Dive

1x50  Double Arm Backstroke with a Breaststroke Kick

3900 Yards 86 Minutes

5-11-24 Bloom and Zoom

Warm-Up 600/15:00

1x200 Loosen

1x200 Kick

1x200 Pull

Main Set 3200/70:00

4x25 @10s Rest Choice Kick-Half Fast Half Easy

4x25 @10s Rest Choice Kick Half Easy Half Fast

1x100 @30s Rest Active Recovery

4x25 @10s Rest Choice Stroke-Half Fast Half Easy

4x25 @10s Rest Choice Stroke Half Easy Half Fast

1x100 @30s Rest Active Recovery

8x50 @15s Choice Stroke Build each to 90%

1x100 @30s Rest Active Recovery

8x50 @15s Rest -O Race Pace -E Smooth

8x75 @10-15s Rest Choice Stroke -25 All out-50 Ez

1x300 @30s Rest Pull With Choice Equipment

1x400 @30s Rest 80% Effort

2x200 @15s Rest Faster than your 400 Pace Descend the 200's

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double arm Back Stroke

4000 Yards 90 Minutes

5-9-24 Aqua Power Hour

Warm-Up 1700/30:00

1x300 Loosen

3x100 @15s rest I.M 

1x300 @20s Rest Pull 

4x25 @10s Rest Choice Stroke Drill

1x200 @20s Rest Kick w/ Fins

4x75 @15s Rest I.M No Free

1x100 @15s Rest Free Build

4x25 @15s Rest Free With Fins No breath

Main Set 2200/60:00

    (1x150 @20s Rest Free Build to 80%)

4x (1x50  @20s Rest Free Hold pace at 80% Keep your Stroke Pretty)

    (1x100 @20s Rest Easy)

20x50 @1:00 Rest

All out For time.Same Stroke for all 20.

   

Cool Down 300/6:00

1x300 Choice Loosen

4200 Yards 96 Minutes 

5-7-24 Spring into Strokes

Warm-Up 1350/25:00

3x150 @10-15s

-50 Distance Per Stroke -50 Barrel Roll -50 Zipper Drill

4x100 @10-15s -O Pull -E I.M

200 Choice Kick

4x50 @10s Free Desc.1-4 

4x25 @10s  Choice Stroke Sprint Cycle 

Main Set 2500/60:00

8x50 @1:00-2:00

GOLF: Count your strokes and add it to your time for your score. The lower the score the better

12x25 @10s - No Free - Even Free

8x50  @10-15s Rest -Quarter Sprints 1#12.5Yrd Sprint. #2, 25 Yard Sprint. #3, 37.5 Yards #4,50 Yard Sprint x2

12x25 @10-15s Fins -O U/W Dolphin Kick to 15 Yrds into Smooth Free -Evens Fly or Free

8x50  @10s Kick W/ Fins -O Flutter -E Dolphin 

12X25 @5-10s Pull W/ Paddles and Buoy Around Ankles

4x100 @10s Free Desc.1-4 to Fast

Cool Down 200/5:00

200 Choice Loosen 

90 Minutes 4050 Yards 

5-4-24 Aqua Spring Sprint

Warm-Up 1000/25:00

1x200 Free Loosen

1x200 Choice Kick

4x75 @10s I.M.O K/D/S

4x50 @10s Desc. 1-4

4x25 @10s Sprint Cycle 

Main Set 2700/60:00

4x25 @5's Choice Kick Cruise

3x50 @10s Choice Kick -Odds Fast -Evens Cruise

2x75 @10s Kick Descend to Fast

1x100 @10s Kick Build to Fast

1x100 @30s Active recovery

8x50 @10-15s Choice Stroke, Building Each 50 to 90% Speed

1x100 @30s Active Recovery

12x50 @30s Choice Stroke (first 50 @ 90-95 % effort, hold that time, if your time increases more than 2 sec, do 50 ez)

1x200 Active Recovery

4x200 @15s -O Pull -E Free I.M

Cool Down 300/6:00

6x50 Free Loosen 

4000 Yards 91 Minutes

5-2-24 Mayday Medley

Warm-Up 800/20:00

1x300 Free Loosen

1x200 Kick  -25 Fly Kick -25 Flutter

12x25 @10s Choice Stroke 2Fast 1Ez

Main Set 2800/65:00

4x Rounds 

4x25 @15s Rest Fly Fast 

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

1x100 @15s Rest I.M Fast

1x100 @15s Rest Free Build

4x25 @15s Rest Free 3 Breaths Max

1x125 @20s Rest  Free Fast

1x50 @1:00 Rest Active Recovery

Cool Down  300/6:00

1x100  Free Breathing Every 3/5/3/5

2x50 -25 Double Arm Back Stroke -25 Free

4x25 Dolphin Dive

91 Minutes 3900 Yards