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 
on

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
on

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
on

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
on

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
on

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
on

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
on

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

on

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

on

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
on

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 
on

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 
on

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
on

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
on