10-30-24 Kick It Up

Warm Up 900/25:00
300 -75 Free,75 Back,75 Breast,75 Free
2x100 @:10-15s Rest Choice Kick Build
4x50 @:15s Rest I.M -25 Right Arm -25 left Arm 
8x25 @:10-15s Rest I.M -Odds Drill -Evens Buiild

Drill 500/10:00
4x75 @:15s Rest I.M.Order Kick/Drill/Swim by 25
8x25 @:10-15s Rest I.M Order -O Fist Drill(of that stroke) -E Build to fast

Main Set 2600/55:00
4 Rounds -Odd Rounds Fast Efforts are Kick
1x100 @:15-30s Rest Breathing 3/5/7/3 by 25
1x25 @15-30s Rest Choice Stroke Fast
1x100 @:15-30s Rest Breathing 3/5/7/3 by 25
1x50 @:30s Rest Choice Stroke Fast
1x100 @:15-30s Rest Breathing 3/5/7/3 by 25
1x75 @:30s Rest Choice Stroke Fast
1x100 @:15-30s Rest Breathing 3/5/7/3 by 25
1x100 @1:00 Min Rest Choice Stroke Fast

Cool Down 300/6:00
4x25 - Dolphin Dive - Double Arm Back
2x50 -25 Free -25 Back
1x100  Choice Loosen

4300 Yards 96 Minutes
on

10-28-24 Negative Splits, Positive Gains

Warm Up 1000/ 25:00
2 Rounds
300 @:30s Rest Free Every 3rd 25 Stroke
100 @:10s Rest Kick
100 @:15s Rest I.M 
 
Main Set 2400/60:00
1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs
6x50 @:10-15s Rest Choice Stroke Descend 1-6
1x200 @:15-30s Rest Choice Stroke -Negative Split 
6x50 @:10-15s Choice Stroke Desc. 1-4 Hold Previous or Last 50 pace or faster for 5 and 6
1x50 @1:00 Rest Choice Stroke Active Recovery
1x100 @:30s Rest Choice Stroke All Out
1x200 @:15-30s Rest Choice Stroke Negative Split
6x50 @:10-15s Choice Stroke  Desc. 1-3 ,4-6
1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs
1x50 @:100 Min Rest Active Recovery
12x25 @:15s Rest Choice Stroke-Shooters Max Underwaters/ Fast to the way -Breast Double Pullouts.

Warm Down 300/6:00
6x50 @:15s Rest Free Breathing 5/3 By 25

3700 Yards 91 Minutes
on

10-26-24 Odd and Even Energy

Warm Up 800/20:00
1x200 3/4/3 -3 Strokes Free -4 Strokes back
1x200 Choice
6x50 @:10-15s Rest -Odds Pull -Evens Kick
8x25 @:10-15s Rest Choice Stroke -Odds Builds -Evens Smooth Free

Main Set 3000/65:00
16x25 @10-15s Rest I.M Order by 4 -Odds Drill -Evens Build
8x50 @:10-15s Rest Choice Stroke  -Odds -25 Fast,25 Smooth -Evens Build
4x100 @:15-20s Rest I.M Desc. 1-4
1x100 @:30s Rest Choice Active Recovery
8x50 @:10-15s Rest Choice Stroke -Odds -25 Fast,25 Smooth -Evens Build 
4x100 @:15-20s Rest I.M Desc. 1-4
1x100 Choice Active Recovery
8x50 @:10-15s Rest Choice Stroke -Odds -25 Fast,25 Smooth -Evens Build
4x100 @:15-20s Rest I.M Desc. 1-4
16x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth

Cool Down 200/5:00
8x25@:10-15s Rest -O Free as Few Breaths as Possible - Evens Double Arm Back
on

10-23-24 Breathe Easy, Swim Hard

Warm Up 800/20:00
300 -75 Free -25 Back
200 Kick -Mix it Up
100 Choice Stroke -25 Scull -25 Build
8x25 @:10-15s Rest Choice Stroke -O Fast -E Smooth

Main Set 2800/60:00
7 Rounds 
1x100 @:10-15s Rest I.M Fast
1x50  @:15s rest Choice  Recovery 
1x200 @:15s Rest Descend To fast by 50 - First 4 Rounds are Pull
1x50 @:30s Rest Choice  Recovery 

Cool Down 450/10:00
1x25 @:30 Breathing Regularly 
1x50 @1:00 breathing Every 3
1x75 @1:30 Breathing Every 5
1x150 @2:15 Breathing Every 7
1x75 @1:30 Breathing Every 5
1x50 @1:00 Breathing Every 3
1x25 @:30  Breathing Regularly 

90 Minutes 4050 Yard
on

10-24-24 Race to the Wall

Warm-Up 1500/35:00
300 Choice
2x100 @:15s Rest I.M 
200  Pull
4x25 @:10s Rest Choice Stroke Drill
200 Kick W/ Fins
4x75 @:15s Rest I.M No Free
100 Free Build
4x25 @:15s Rest W/ Fins No Breath

Main Set 2300/55:00
6x50 @:10s Rest Back -Desc.Stroke Count 1-3. -Desc.Speed 4-6.
1x50 @:30s Rest EZ
3x100 @:15-20s Rest Breast Build 100 by 25 
2x50 @:10-15s Rest Active Recovery
4x25 @:20s Rest Choice All out 
3x50 @:10-15s Rest Active Recovery
1x200 @:30s Rest Choice All Out - Get Your time
4x50 @:10-15s Rest Active Recovery
2x100 @:10s Rest Choice Stroke  All out - Get Your times -Compare to 1st 200
1x300 @:1:00 Min Rest Active Recovery
4x50 @:10s Rest Choice Stroke All Out - Get your times -Compare to 1st 200

Cool Down 300/6:00
1x100 Swim
1x100 Kick
1xDolphin Dive

3900 Yards 96 Minutes
on

10-19-24 I.M All In

Warm-Up 800/20:00
300 Choice
100 Kick
4x50 @:10-15s Rest I.M Order Drill/Build By 25
8x25 @:10s Rest Choice Desc. 1-4 ,5-8

Main Set2800/ 65:00/
4x25  @:15s Rest Choice or  I.M Order Race
1x100 @:30s Rest Choice Easy
4x50  @:20-30s Rest Choice Or I.M Order Race
1x200 @:30s Rest Pull Breathing 3/5/7/9 by 25
4x75  @:30s Rest Choice Or I.M Order Race
1x300 @ 1:00 Min Rest Choice -150 Swim/150 Kick
4x100 @:30s Rest Choice or I.M Order Race
1x400 @2:00 Min Rest Pull Breathing 3/5/3/5 By 100 
4x200 @:100 Min Rest Choice Or I.M Order Race

Cool Down 300/6:00
6x50 @:10s Rest Choice Heart Rate 150 or less

3900 Yards 91 Minutes
on

10-16-24 Smooth Strokes, Fast Sprints

Warm Up 900/20:00
200 Choice
200 Kick - Mix up the kicks
200 Pull -Bi lateral Breathing
2x75 @:15-Rest -25 Scull -50 Build
2x25 @:30s Rest As No Breath
4x25 @:10-15s Rest Choice Stroke Sprint Cycle 

Main Set 2600/60:00
2 Rounds
1x300 @:20-30s Rest Pull Cruise
6x50 @:10-15s Rest Choice Stroke Desc.1-4 Hold Pace for 5 and 6
1x200 @:20-30s Rest Swim Or Pull Must be Faster Pace than 300
4x50 @:10s Rest Choice Stroke -Odds Fast -Evens Smooth
1x100 @:15-20s Rest Choice 80% Effort Max U/W Minimal Strokes-Breast Double Pull Outs
2x50 @:15-30s Rest Fast 
1x100 @:30s Rest EZ Recovery Swim or KicK

Cool Down 300/10:00
3x50 @:10-15s Rest Ascend
1x50 Double Arm Back
1x50 Dolphin Dive
1x50 Choice

3800 Yard  90 Minutes
on

10-12-24 Stroke Warriors

Warm Up 700/20:00
300 Choice
4x50 @:15s Rest Kick Desc. 1-4
8x25 @:15-20s Rest Fins - Kick as far as possible before surfacing- swim fast to the wall. -O, Free -E, Fly or Back

Main Set 2800/60:00
2 Rounds
1x100  @:20 Rest I.M Fast
1x100  @:20 Rest Free Cruise
2x200 @:30s Rest I.M Fast
1x200 @:20s Rest Free Cruise
3x100 @10s Rest I.M fast
1x300 @:20s Rest Free Cruise

Pull 300/5:00
1x300 Pull W/ Paddles -25 Scull -50 Swim

Cool Down 200/5:00
4x50 @ Ascend 

4100 Yards 100 Mins
on

10/9/24 Take It Slow, Then Go-Go-Go!

Warm-Up 800/20:00
300 Swim Choice
100  Choice Kick
200  Pull
4x25 @:5-10s Rest Choice Kick 1/2 Ez 1/2 Fast
4x25 @:5-10s Rest Choice Kick 1/2 Fast 1/2 EZ

Drill 600/15:00
8x25 @:5-10s Rest Fist Drill w/ Catch Up
4x50 @:10s Rest -Fins,Fingertip Drag w/ Delayed Catch
2x100 @:10s Rest Delayed Catch W/ Paddles and Fins

Main Set 2400/55:00
2 Rounds
1x300 @:30-45s Rest Choice 80%
4x75 @:10-15s Rest  1st round descend 1-4 free, 2nd round stroke or Rolling IM
1x50 @:30s Rest EZ
1x200 @:30s Rest moderate pace 80%
4x50 @:15s Rest 1st round descend 1-4 free, 2nd round stroke or IM
1x50 @:30s Rest EZ
1x100 @Reset moderate pace 80%

Cool Down 250/5:00
250 Free breathing 3/5/3/7/3

4050 Yards 95 Minutes
on

10-7-24 Drill, Sprint, Survive

Warm Up 850/20:00
300 Choice Swim
100 Choice Kick
4x50 @:10s Rest I.M Order Drill/Build
8x25 @:5-10s Rest Choice Desc. 1-4/5-8
1x50 EZ

Drill 300/6:00
4x25 @:5-10s Rest Free w/ A Dolphin Kick
4x25 @:5-10s Rest Fly Drill 1R-1L-1B 1/1/1
4x25 @:5-10s Rest 1 Fly stroke 2 Kicks 1 Breast Stroke w/ 1 Fly Kick

Main Set 2400/55:00
4 Rounds *Sprints Reverse I.M Order by Round- Free/Br/Bk/Fly
1x25 @:15s Rest Sprint get your time
1x75 @:20-30s Rest EZ
12x25 @:15s Rest Sprint -Stay within 2-3 Seconds of your 25 Sprint
1x200 @:45s-1:00 Min Rest Ez

Cool Down 300/5:00
3x100 Ascend Choice

3850 Yards 86 Minutes
on

10-5-24 Swim Smart, Kick Hard

Warm-Up 1500/35:00
500 Choice
400 I.M Drill 
300 Pull
200 Free Descend by 50s
100 Choice Kick

Main Set 2400/60:00
4x50 @:5-10s Rest Free -25 Swim -25  #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick
3x200 @:10-15s Rest Free-50  Swim, -2 total stroke count, 50 swim, 50 w/ -2 total stroke count
4x50 @:5-10s Rest Free -25 Swim, -25 Swim with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick
4x150 @:10-15s Rest Free -50 Swim, 50 Drill, 50 Swim - suggested drill is freestyle with 4 strokes above water, 3 strokes underwater recovery while maintaining kick rate
4x50 @:5-10s Rest Free -25 Swim, -25  with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick
6x100 @:5-10s Rest Choice -Odds: -25 Skull/75 Build, -Evens -50 Kick -50 Swim

Cool Down 300/6:00
4x50 Free as Few Breaths as possible 
1x100 Choice

101 Minutes 4200 Yards
on

10-2-24 Descend and Dominate

Warm Up 700/20:00
200 Choice
4x50 @:10s Rest I.M.Order D/S
1x100 I.M
2x100 @:10s Rest Pull 

Main Set 2700/60:00
4x50 @:10-15s Rest Choice Kick -Odds Fast -Evens Smooth
2x75 @:15s Rest Choice Kick  Desc.1-2
1x100 @:20-30s Rest Choice Kick Build 
1x100 @:20s Rest EZ Active Recovery
8x50 @:20s Rest Build Each to 90%
1x100 @:20s Rest EZ Active Recovery 
12x50 @:30s Rest Choice Stroke -Swim first 50 @ 90-95%, Hold that time.If your time increases more than 2 sec, Do a 50 ez
1x200 @:30-45s Rest EZ Active Recovery
2x200 @:20-30s Rest Pull Negative split by 100
4x100 @:15-20s Rest  Choice Stroke/Equipment, Desc. 1-4

Cool Down 300/6:00
6x50 @:20s Rest Free Breaths: by 50 4,3,2,1,2,3

3700Yards  86Minutes
on