11-11-24 Beyond the Basics

Warm-Up 700/20:00

300 loosen

6x50 @:10-15s Rest I.M Switch 

4x25 @:10-15s Rest  Scull W/ Light Kick

Drill 800/20:00

*Pick a stroke and stick to it for each swim through this ladder. Concentrate on having a strong kick. You may vary your drills throughout the set.

1x25 @:10s Rest Rest Drill 

1x50 @:10s Rest Rest Kick/Drill

1x75 @:10s Rest Rest Kick/Drill/Swim

1x100 @:15s Rest Rest Kick/Drill/-50 Swim

1x75 @:10s Rest Rest Kick/Drill/Swim

1x50 @:10s Rest Rest Kick/Drill

1x25 @:10s Rest Rest -Drill

Kick 400/15:00

2x(2x50+4x25)

50 @:10-15s Rest #1 =Sprint 

50 @:10-15s Rest#2 =Build

25 @:10s Rest=Sprint

*30s-1:00 Min Reset between Rounds*

Main Set1800/45:00

4 Rounds

3x50 @:10-15s Rest Pull Build (Snorkle, Paddles)

2x75 @:20-30s Rest I.M No Free Fast 

2x25 @:15s Rest  Free Fast 

2 Rounds

4x50 @:10-15s Rest Desc. 1-4

4x25 @:15s Rest Fast

*30s-1:00 Min Reset between Rounds*

Cool Down 300/6:00

100 Swim

100 Kick

100 Pull

4000 Yards 106 Minutes

11-8-24 The Grinder’s Guide to Speed

Warm-Up 1000/25:00

4x100 @ Loosen -75 Free -25 Choice Stroke

4x75  @ Choice Kick Build to 70-80%

1x200 @ Pull Build to 70-80%  

4x25  @ Free no more than 4 breaths 

Main Set 2500/55:00

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

3x50 @:10s Rest  Free Drill Finger Tip Drag  

3x50 @:10s Rest  Free Fist Drill 

3x50 @:10s Rest  Free Drill 3 Stroke 3 Second Glide(On side Single arm leading)

1x50 @:15s Rest Perfect Tech. Free

3x100 @:15s Rest Pull Desc. 1-3

4x75 @:10-15s Rest Choice Stroke Descend 1-4

8x25 @:10-15s Rest Choice Stroke Build to fast

1x50 @:30s Rest EZ

1x200 @:30s Rest Pull Negative Split 

1x200 @:1:00 Rest Choice Stroke Fast Rest 10s Every 50 

6x25 @:15-30s Rest Fast

1x100 @:30s Rest EZ

1x100 @:15-30s Rest Build by 25

4x25 @:15-30s Rest Choice Stroke All Out

Cool Down 300/5:00

8x25  -O Kick -E Double Arm Back Stroke

1x100   Choice Stroke -EZ

3800 85 Minutes

11-6-24 Cruise Control to All Out

Warm Up 1100/25:00

4x150 @:20s Rest-50 Swim -50 Kick -50 Swim 

2x100 @:15s Rest I.M Drill

2x50 @:10-15s Rest Scull With Paddles -Slight kick

4x50 @:15s Rest -Fins,Kick  -25 Max Underwater.-25 Smooth kick

Main Set 2400/60:00

2 Rounds

4x100 @:15-30s Rest Choice Stroke -start with 25 fast and keep adding fast 25s until last 100 is all fast

1x100 @ 30-1:00 Min Rest. Recover

2 Rounds

3x200 @:30s Rest Choice Stroke 1. -50 Fast-150 Cruise 2. 100 Fast 100 Cruise 3. 200 Fast 

1x100 @:30-1:00 Min Rest Recover  

Warm Down 300/6:00

6x50  -25 Swim -25 Dolphin Dive

3800 Yards 91 Minutes

11-4-24 Breathless Builds and Fierce Finishes

Warm-Up 1000/25:00

4x100@ @:10-15s Rest Choice Stroke Loosen

4x75 @:15s Rest I.M Order Kick/Drill/Swim 

4x50 @:10-15s Rest Choice Stroke Drill/Build

4x25 @:15-30s Rest Free -As Few Breaths as Possible

Main Set  2400/55:00

1x300 @:30s Rest Pull Breathing 3/5 by 50  

12x25 @:15s Rest Choice Stroke Descend 1-4 to All Out

3x100 @:15s Rest Choice Kick Last 25 Fast

12x25 @:15s Rest  Descend  1-3 to All Out 

6x50 @:15s Rest Choice Stroke, Build -Odds Pull -Evens Kick

12x25 @:15s Rest Choice Stroke-Odds Smooth -Evens All Out

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

12x25 @:15s Rest  Choice Stroke All Fast 

Cool Down 300/6:00

6x50 @:15s Rest Choice Stroke Ascend 1-6 

3700 Yards 76 Minutes 

11-2-24 Smooth to Speedy

Warm Up 1200/25:00

300 Choice Loosen

300 Kick -100 Flutter -100 Dolphin -100 Choice 

300 Pull - Bilateral breathing

6x50 @:10-15s Rest Choice stroke build to fast 

Main Set 2400/55:00

24x25 @:15s Rest Choice -O Fast  -E Smooth/Perfect Technique

12x50 @:15-20s Rest Choice -O Fast -E Smooth/Perfect Technique

6x100 @:15s Rest Choice -O Fast -E Smooth/Perfect Technique

3x200 @:30s Rest Choice  Build Each 50 and Negative Split.

Cool Down 300/5:00

1x100 Breathing every 7

2x75 Breathing every 5

2x25 Regular Breathing

3900 Yards  85 Minutes