9-30-24 Race Pace Gauntlet

Warm-Up 900/25:00

300 Choice Loosen

6x50 @:10s Rest -O Weak Stroke Drill -E  Choice Stroke Swim

4x50 @:10s Choice Stroke -25 Kick -25 Swim

4x25 @:10s Rest  Choice Stroke Build Each to 85%

Main Set 2500/55:00

8x25 @:15-20s Rest Choice Stroke, Fast 100 Pace

4x50 @:15-20s Rest Choice Ez -1,3 Drill

6x50 @:20-30s Rest  Choice Stroke, Fast 200 Pace

2x100 @:15-20s Rest Choice Stroke EZ -last 25 Streamline Kick

4x100 @:30-40s Rest Choice Stroke, Fast 500 Pace 

1x200 @:30-40s Rest Choice Stroke Ez 

2x200 @:30-40s Rest Choice Stroke Fast, Maintain Breathing Pattern. 1000 Pace

1x200 @:30-40s Rest Choice Stroke Ez

1x400  Choice Stroke Race ,Choice Equipment

Cool Down 400/10:00

1x100 Swim

1x100 Kick

1x100 -50 Scull -50 Swim

4x25 Dolphin Dive

80 Minutes 3800 Yards

9-28-24 Pace, Power, Perform

Warm-Up 600/15:00

200 Choice Loosen

4x75 @:10s Rest - Choice Stroke -50 Drill -25 Swim

100 I.M

Kick(Fins) 400/10:00

4x100 @:10-15s Rest Flutter Kick 

-25 Right arm Lead -Front Side Kick

-25 Streamline Back Kick

-25 Left Arm Lead -Front Side Kick

-25 Superman arms Front Kick 

Main Set 2800/60:00

2x(3x100+150)

100= @:5-10s Rest Free 85% effort

150= @:30s Rest Free 50 Fast 100 EZ

1x50 Choice Active Recovery

3x(3x75+125)

75= @:5-10s Rest Free 85% effort

125= @:30s Rest50 Fast 75 EZ

1x50 Choice Active recovery

3x(3x50+100)

50= @:5-10s Rest Free 85% effort

100=@:30s Rest 25 Fast 75 EZ

Cool Down 200/5:00

4x50 Choice EZ

4000 Yards 90 Minutes

 

9-25-24 Breathe Deep, Swim Fast

Warm-up 900/20:00

300 Choice Loosen

100 Choice Kick

4x50 @:10-15s Rest I.M.O Drill/Build

1x100 Pull 

8x25 @:10s Rest Choice  Desc. 1-4,5-8

 

Drill 300/6:00

1x100 @:20s Rest Butterfly -25 Right Arm -25 Left Arm -25 2/2/2 -25 Butterfly Build

1x100 @:20s Rest Backstroke -25 Right Arm -25 Left Arm -25 3/6/3 -25 Backstroke Build

1x100 @:20s Rest Breaststroke -25 Right Arm -25 Left Arm -25 -25 1 Pull 3 Second Glide -25 Breaststroke Build

Main Set 2600/60:00

4 Rounds *Sprints I.M.O by Round

4x25 @ Underwater Sprint Kick*Submerge After Breath

1x50 @:15s Rest Choice EZ

2x50 @:30s Rest Choice Sprint

1x100 @:20s Rest Choice Ez

1x100 @:15s Rest Choice Sprint

1x200 @:30s Rest Choice Ez -100 Kick -100 Swim

Cool Down 100/2:00

1x100 Double Arm Back With A breast Kick 

88 Minutes 3900 Yards

9-23-24 Endurance Meets Speed

Warm-Up 900/25:00

300 Choice

6x50 @:10s Rest Kick -25 Free-25 Choice

200 I.M Kick/Drill 

100 I.M

Main Set 2850/60:00

3 Rounds

3x100 @:10-15s Rest Choice Descend 1-3

3x75 @:10-15s Rest Choice -25 Scull -25 Smooth -25 Fast

1x50 @:20s Rest Active Recovery

3x50 @:10-15s Rest Choice Build to 90%

1x50 @:20s Rest  Active Recovery

3x25 @:15s Rest Choice #1,3 Fast #2 Smooth

1x100 @:30s Rest Active Recovery

Cool Down 250/5:00

1x50 Dolphin Dive

1x50 Free

1x50 Double Arm Back Stroke

1x50 Choice

1x50 Dolphin Dive

4000 Yards 90 Minutes

9-21-24 From Aerobic to Explosive

Warm-Up 800/20:00

300 Choice

200 -25 Double Arm Back Stroke -25 Free Fingertip Drag Drill

4x50 Choice Kick

100 Choice

Pre Set 300/6:00

4x75 @:15s Rest  I.M.O -25 FrontScull -25 Kick -25 Swim 

Main Set 2300/55:00

200  @:15-:30s Rest Free -100 Breathing every 3 100 Breathing every 5

3x50 @:15s Rest Choice Stroke Build Each to Fast

200  @:15-:30s Rest Free 100 Breathing every 3 100 Breathing every 5

6x50 @:15-:30s Rest Choice Stroke Desc.1-3,4-6

200  @:15-:30s Rest Free 100 Breathing every 3 100 Breathing every 5

9x50 @:15s Rest Choice Stroke 1-3=65% 4-6=75% 6-9=85%

200  @:15-:30s Rest Free 100 Breathing every 3 100 Breathing every 5

12x50 @:10-:30s Rest Choice Stroke 1-3 Aerobic 4-6 Sprint 7-9 Aerobic 10-12 Sprint 

Warm Down 400/10:00

2x50 Choice Stroke 70% Effort

2x50 Choice Stroke 60% Effort

2x50 Choice Stroke 50% Effort

2x50 Choice Stroke As Slow As Possible

3800 Yards 91 Minutes 

9-18-24 Descend to Dominate

Warm-Up 600/15:00

300 Choice 

100 Kick

100 Pull

100 Weak Stroke -25 Drill-25 Swim 

Pre Set 600/15:00

4x50 @10:15s Rest Choice Kick Done as Sprint Cycle

3x50 @:10s Rest Backstroke 3 Strokes 6 Kicks 

3x50 @:10-15s Rest Free Breathing 3/5/7 By 50 

2x50 @:10s Rest 3 Strokes Free 4 Strokes Back 3 Strokes Free 

Main Set 2300/50:00

1x200 @:30s Rest Fins and Paddles Stretch it out

2x50 @:15s Rest Build Each to 85%

1x100 @:20-:30s Rest  Choice EZ

8x50 @:15-20s Rest Choice Stroke Descend by pairs

1x400 @:30-1:00 Rest Choice Increase Your Dolphin Kicks Or Pullouts per 100 

6x50 @:15-20s Rest Choice Stroke Descend by pairs

1x300 @:30-1:00 Rest Choice  Increase Your Dolphin Kicks Or Pullouts per 100 

4x50 @:15-20s Rest Descend 1-4

1x200 @:30s Rest Choice Ez

2x50 @:30s Rest Free Fast

Cool Down 300/6:00

2x50 Choice Fast Break out - Smooth the Rest

1x100 Kick Ez

1x100 Choice Loosen

3800 Yards 86 Minutes

9-16-24 Shooting for Speed

Warm-Up 700/20:00

200 Swim 

200 Kick

200 Pull

100 Choice

Kick 300/10:00

12x25 @:5-10s Rest I.M Order Kick 3fly-3Flutter-3br-3flutter

Drill 400/10:00

2x50 @:10-15s  Fly 2/2/2

2x50 @:10-15s Double Arm BackStroke

2x50 @:10-15s Breast Stroke 1 Pull 3 Second Glide

2x50 @:10-15s Freestyle 3 Strokes 3 Second glide on your side

Main Set 1600/30:00

2 Rounds

4x100 @:10-15s Rest Choice Stroke -50 Kick -50 Drill

4x25  @:10-15s Rest Choice Stroke Desc. 1-4

2x100 @:10-15s Rest I.M Desc. 1-2

1x100 @:20s Rest Choice Easy 

Speed/Shooters 400/10:00

16x25 @:10-15s Rest Dolphin kick as far as possible—great break out. Swim fast to the wall. May use fins. For Breaststroke do a double pullout.

Cool Down 300/6:00

2x50 -25 Dolphin dive -25 Scull

2x50 -25 Double Arm Back -25 Back Stroke

2x50 - Choice 

3700 Yards 86 Minutes

9/14/24 Crawl, Fly, Flop: It's All Swimming!

Warm-Up 800/25:00

200 Loosen 

8x25 @:10-15s  Choice Kick Build

4x50 @:10-15s  I.M Order.

-25 Right Arm

-25 Left Arm 

100 I.M

100 Pull Choice

Drill 400/10:00

4x25  @:10s Rest Back 6 Kick Switch   

1x100 @:20s Rest Backstroke -Max Underwaters Off walls Back Stroke 

4x25  @:10s Rest Back -O Right Arm -E Left Arm (Arm @ Side that isn't moving)

1x100  Backstroke -Focus on rotation and steady kick

I.M Set 1000/25:00

2 Rounds

4x75  @:10-15s Rest Rolling I.M (Fly/Bk/Br-Fs/Fly/Bk-Br/Fs/Fly-Bk/Br/Fs)

2x100 @:20s Rest Free #1. -50 Build-50 Smooth #2.-50 Fast-50 Smooth

Speed 900/25:00

2 Rounds

8x25 @:10-15s Rest: Free -O Fast -E Smooth

3x50 @:10s Rest I.M Switch -Fast 

1x100 @:20-30s Rest Free Smooth

Cool Down 300/10:00

4x75 Choice Stroke D/K/S 

3400 Yards 95 Minutes

9-11-24 Drills and Thrills

Warm-Up  600/15:00

300 Choice Loosen

6x50 Kick -25 Flutter -25 Dolphin Kick

Pull-Drill(Pullbuoy) 300/10:00

6x50 @:10s Rest 

-25 Free Touching buoy Behind the hip 

-25 Double Arm Back 

Breast-Drill(Paddles)600/15:00

2x50 @:10s Rest Breast Pull W/ Dolphin kick (1 Kick Per Stroke)

1x100 @20s Rest  Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Pull w/ a Flutter kick(Fast Pull-No Glide)

1x100 @:20s Rest Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Stroke 

1x100 @20s Rest  Catch-up Drill W/ and Over Kick

Set 1 I.M Ladder 750/20:00

3x(25+50+75+100)

25= @:10s Rest Fly 

50= @:10s Rest Back 

75= @:10s Rest Breast 

100=@:10s Rest Free( Descend by Round 3rd round all out)

Set 2 1500/40:00

3 Rounds

1x50 @:10s Rest Choice Stroke -25 Fast -25 Ez

1x100 @:10-15s Rest Choice Stroke Cruise

1x150 @10s Rest Choice Stroke -50 Build-50 Strong-50 Ez

1x200 @:15-20s Rest Choice Stroke Ascend - Start Fast end Smooth

Cool Down 200/5:00

4x50 Free 4 Breaths per 50

3900 Yards 105 Minutes 

9-9-24 Build and Descend

Warm-Up 800/25:00

2x150  Choice Stroke Loosen

4x50 @:10s Rest Rest -O Choice Kick - E 25 Scull 25 Swim

1x100 @:20s Rest Rest Pull W/ Buoy

1x100 @:20s Rest Rest I.M

4x25 @:15s Rest Rest Choice Stroke Build Each to Fast

Kick/Pull 1000/20:00

8x25 @:10s Rest Kick -O Build -Evens Smooth

4x50 @:10-15s Rest Pull W/ Paddles Count Strokes, Try to Decrease Per 50, Remember Number.

4x50 @:10s Rest Kick W/ Fins Descend 1-4.

4x50 @:10s Rest Swim Match Stroke Count of Pull Set

8x25 @:10s Rest -Free Fist Drill, Try to match earlier stroke count.

Main 2000/45:00

2 Rounds

4x25  @:10-15s Rest No Free build to Fast

4x150 @:10-15s Rest -50 Free-50 Choice Stroke-50 Free

3x50 @:10s Restr Choice Stroke Desc. 1-3

6x25 @:10s Rest Choice Stroke -O Fast -E Recover

Cool Down 200/5:00

1x100 Choice Loosen

1x50 Double Arm Back Stroke

1x50 Dolphin Dive

4000 Yards 90 Minutes 

9-8-24 Cruise, Build, Recover

Warm-Up 600/15:00

200 Swim

200 Kick

200 Pull

Main Set 2850/60:00

3 Rounds 

3x100 @:10-15s Rest Descend 1-3

3x75  @:10-15s  -50 Cruise-25 Fast

1x50  @:30s Rest Choice Stroke Recovery

3x50  @:15s  Rest Build Each to 90%

1x50  @:30s Rest Choice Stroke Recovery

3x25 @:15s Rest 1,3 Fast 2, Recover

1x50  @:30s Rest Choice Stroke recover

Cool Down 300/10:00

2x50 Kick

2x50 Dolphin Dive

2x50 Swim

85 Minutes 3750 Yards

9-4-24 Rebuild Your Rhythm

Warm-Up 700/20:00

2x100 @:10-15s Rest Choice Stroke- Loosen

4x50  @:10-15s Rest -Odds Pull -Evens Kick

2x75  @:15s Rest -25 Scull -25 Swim -25 Build

4x25  @:10s Rest I.M Swim

4x25  @:10-15s Rest Choice Stroke, Build your Speed to Fast.

Kick 300/8:00 With or Without Fins

6x50 @:10-15s Rest Choice Kick Desc.1-2,3-4,5-6

Freestyle Drill  400/10:00

2x50 @:10s Rest Catch-up Drill

2x50 @:10s Rest Finger Tip Drag

2x50 @:10s Rest Zipper Drill

1x100 @:10s Rest Perfect Freestyle

Main Set 1600/40:00

2 Rounds

1x150  @:15s Rest  -Free Pull W/ a Buoy (Pads Optional)

4x75  @:15s Rest  -Odds Free/Stroke/Free by 25 -Evens Stroke/Free/Stroke by 25

8x25  @:10s Rest -Evens Free Build to Fast -Odds Choice Stroke Recover

1x150 @:15s Rest Pull W/ Pads 

Cool Down 300/6:00

3x50 @5-10s Rest Free Hr 150 

2x50 @5s Rest Double Arm Backstroke

1x50   Dolphin Dive.

3300 Yards 84 Minutes