6-29-24 Power and Precision

Warm-Up 900
1x200 Swim
1x200 Kick
1x200 Pull
4x75 -25 Scull -50 Build
*Scull = Hands move in a figure-eight motion.

Main Set 2600
12x25@:10s Rest Free Drill - 4 Single Arm 4 Fist 4 Catchup
6x50  @:15s Rest -25 K -25 Swim
8x50  @:15s Rest 1-4. I.M.O K/D 5-8 I.M.O D/S
1x100 @:20s Rest Free  Pull
6x50   @:10s Rest Choice Stroke Desc.1-3 4-6
1x200 @20s Rest Free  Pull
4x50   @:15s Rest Desc. 1-4
1x300 @:30s Rest I.M No Fly (25 Free -25 Bk -25 Br -25 Free)
2x50   @:30s Rest Choice Stroke All out
1x400  I.M No Fly (25 Free -25 Bk -25 Br -25 Free)

Cool Down 200/4:00
1x50 Free
1x50 Double Arm Back
1x50 Dolphin Dive
1x50 Choice
on

6-26-24 Kicking into High Gear

Warm-Up 600/15:00
300 Free Loosen
200 Pull
100 I.M Drill

Main Set 2300/ 50:00
5x100 @:25 rest Desc 1-4. 5=All out
4x50  @:20 rest Fast Kick
4x100 @:20 rest Desc. 1-3. 4=All out
4x50  @:15 rest Fast Kick
3x100 @:15 rest Desc. 1-2. 3=All out
4x50  @:10 rest Fast Kick
2x100 @:10 rest 1. Build 2. All out
4x50  @:5 rest Fast Kick
1x100   All out 

Cool Down 300/6:00
100 Pull
100 Swim
100 Kick

3200 Meters 71 Minutes
on

6-24-24 Dynamic Distance Swim

Warm-Up 800/20:00
400 Free Or 2x200
200 I.M Or 2x100 I.M
200  Chocie Kick


Main Set 2600/50:00
2 Rounds
1x400 @:30 Choice Stroke And Equipment -Smooth (Round 2 Try to egative Split)
3x100 @:15 Free Pull Desc.1-3
1x300 @:20 Choice Stroke And Equipment -Smooth
4x50  @:10 Free Pull Desc. 1-4  
1x100 @:30 Choice Smooth

Cool Down 100/2:00
1x50 Double Arm Back Stroke
1x50 Dolphin Dive

72 Minutes 3500 Meters 
on

6-22-24 Descend and Dominate

Warm-Up 700/20:00
300 loosen
200 Kick
100 I.M
4x25 Choice Stroke Sprint Cycle @ :30 rest

Main Set 3000 60:00
Change your strokes up by round
3 Rounds:
4x50 Drill @ 15 rest (focus on technique and form)
2x100 @ 20 rest (Build Speed by each 25)
4x50 @ 15 rest (Descend 1-4: get faster each 50)
2x200 @ 30 rest (Negative Split: second half faster than the first half)

Cool Down 200/5:00
2x50 Choice @ :20 rest
4x25 Dolphin Dive @ :10 rest

3900 Yards 85 Minutes
on

6-17-24 Drill to Thrill

Warm-Up 500/15:00
200 Free
100 Pull
100 I.M
100 Kick

Main Set 2700/50:00
6x50 @:10-15 -O Catch-Up Drill/Barrel Roll  -E Fist Drill
2 Rounds
1x200 @:30 Smooth Perfect Free
1x400 @:30 -50 Fast -150 EZ
1x200 @:30 -50 Fast -50 Ez
1x300 @:30 -50 Fast -100 EZ
2x50  @:20  Fast

Cool Down 200/5:00
4x50 @:10 -Double Arm Back -E Choice Ez

3400 Meters 70 Minutes

on

6-15-24 Focused Fury

Warm-Up 900/30:00
*20 Secs Rest After Each
200 Choice
100 Kick
200 Pull
100 Kick
200 I.M
100 Kick

Main Set 2700/60:00
6x100 @:10 Rest 1-3Desc. 4 Ez, 5 Fast, 6 Ez,
6x50 @:5 Rest 60%
6x50 @:5 Rest 70%
6x50 @:5 Rest 80%
1x300 Pull Ez @1:00 Rest 
1x100 @2:00 Rest All out  Rest 10 Seconds After 1st 50
1x100 @2:00 Rest All out  Rest 10 Seconds After 50 , 25
1x100 @2:00 Rest All out  Rest 10 Seconds After 25,25,25
8x75 @:10 Rest Kick With Fins Desc.1-4,5-8

Cool Down 200/5:00
1x200 Choice Smooth

3800 Yards 95 Minutes

on

6-12-24 Power and Precision

Warm-Up 600/15:00
3x100 @:15 Free Loosen
2x100 @:15 Choice Stroke Drill
1x100  Kick

Main Set 1800/40:00
2x200 @:20 Pull 
4x50 @:20 Moderate effort (80%)
2x150 @:20 Distance Per Stroke
4x50 @:20 Faster than the 1st set of 4x50's
2x100 @:20 build to Fast
4x50 @:20 -F/EZ -EZ/F -Build -Sprint
1x100 @:30 Smooth Free
4x50 @:30 Fast Free

Cool Down 300/6:00
2x50 @:10 Kick
200 Choice Loosen

91 Minutes 2700 Meters
on

6-10-24 Effort Evolution

Warm-Up 900/20:00
300 Free loosen
4x50 @:15 Choice Stroke/Drill
4x50 @:15 Streamline kick-on back
2x50 @:15 Distance Per stroke Free

Main Set 1800/45:00
3x100 @:15 Choice Stroke Desc.1-3. #3 80% Max Effort
1x100 @:30 Choice Stroke All out
1x50  @:30 Smooth Active recovery
2x100 @:20 Free 80%
2x100 @:30 Free All out
1x50  @:30 Active Recovery 
1x100 @:20 Free 80%
3x100 @:30 Free All out
2x50  @:30 Active Recovery 
4x100 @ All out:30

Cool Down 400/ 10:00
4x50 Kick
4x50 Distance Per Stroke Free

3100 Meters 75 Minutes
on

6-8-24 Stamina Stretch

Warm-Up 700/20:00
200 Choice
100 Kick
4x50 @:15 I.M.O Drill/Swim
8x25 @:15 Desc. 1-4,5-8

Main Set 3000/60:00
1x100 @:20 Kick
1x100 @:20 I.M
1x100 @:20 Free
2x100 @:15 Kick
2x100 @:15 I.M
2x100 @:15 Free
3x100 @:10 Kick
3x100 @:10 I.M
3x100 @:10 Free
4x100 @:5 Kick
4x100 @:5 I.M
4x100 @:5 Free

Cool Down 200/5:00
200 Choice

3900 Yards 85 Minutes
on

6-5-24 Free and Kick

Warm-Up 800/20:00
300 Free Smooth
6x50 -O Kick Or Pull - Choice Stroke Drill
4x50 Choice Stroke Build to Fast

Main Set 1800/30:00
1x200 @:20-:30 Pull 
2x100 @:20-30 Kick Fast
4x50  @:5-:15 Free Desc. 1-4
2x100 @:30 Choice Stroke -50 Build -50 Fast
4x50  @:10-:15 Free Pull Desc.1-4
1x200 @:30 Kick Build to Fast
2x100 @:15 Free Drill
4x50 @:20 Free Build to Fast

Cool Down 200/5:00
4x50 -O Double Arm Back -E Choice Stroke Smooth

2800 Yards 55 Minutes 

on

6-3-24 Technique and Tempo

Warm-Up 1000/
300  Free Swim
6x50 @ :10 Pull Desc. 1-3,4-6
1x200 -50 Fist -50 3Strokes 6 Kicks Free
4x50 @:10 I.M.O Build

Main Set 2800/
3x200 @:20 Pull #1.Buoy #2. Buoy and Pads #3. Fins and Pads
4x100 @:10 -O Free breathing every 3 -E Kick
2x200 @:15-20 Choice Stroke Build to Fast
4x100 @:10 -O Free Finger Tip Drag -E Kick
2x200 @:20 Choice Stroke Negative Split
4x100  @:10 -O Kick -E Free Breathing every 5
1x200  Choice Stroke Fast

Cool Down 200/
4x50 Choice Smooth

on