11-30-24 Masters of Speed

Warm-Up 800/20:00

200 Choice Swim

200 Kick

200 I.M

200 Pull

Main Set 3000/65:00

4 Rounds

6x25 @:15s Rest Choice Stroke Sprint 

3x50 @:10s Rest Kick Descend 1-3

4x50 @:10s Rest Drill/Swim

1x100 @:15s Rest Choice Stroke Build to Fast

4x25 @:15s Rest Choice All Out 

1x50 @:30s Rest Active Recovery

Cool Down 200/5:00

1x100 Swim

2x25 Scull

1x50 Dolphin Dive

90 Minutes 4000 Yards

11-28-24 A Swim to Be Grateful For

Warm-Up 800/20:00

3x100 @:10-15s Rest  Freestyle #1. Swim #2.Drill #3.Build

200 I.M Drill/Swim

200  Pull

100 Kick

Main Set 2850/60:00

3 Rounds

4x50 @:10s Rest Kick Descend 1-4

2x75 @:10-15s Rest Choice Stroke Drill/Swim/Drill

4x50 @:10s Rest Swim Descend 1-4

4x25 @:15s Ret All Out I.M Order

1x200 @:10s Rest Choice Stroke Negative Split 

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

1x50 Double Arm back w/ a breast kick

1x50 Dolphin Dive

1x100 Choice

3850 Yards 85 Minutes 

11-27-24 Speed and Smooth

Warm Up 800/20:00

300 Loosen

200 Kick -50 Smooth -50 Fast

200 Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Choice Stroke Drill

Main Set 3050/65:00

Set 1 

3 Rounds

6x25 @:15s Rest Choice Stroke Build to 90%

4x50 @:10-15s Rest Choice Stroke Descend 1-4.

2x125 @:20s Rest -25 Free -25 No Free

Set 2 

2 Rounds

4x25 @:10-15s Rest Fast Kick

4x50 @:10-15s Rest Drill/Build by 25

1x200 @:30s-1:00 Min Rest Free Negative Split -100@70% -100@90% 

1x50 @:30s-1:00 Min Rest Rest Active Recovery 

Cool Down 300/6:00

4x50 @:10-15s Rest -25 Free -25 Back

1x100 Choice 

 

4150 Yards 91 Minutes

11-25-24 Push Your Limits, Hold Your Pace

Warm Up 600/10:00

500 -100 Free -100 Back -100 Free -100 Breast -100 Free

4x25 Choice Stroke

Main Set 3100/65:00

2 Rounds

6x50 @:10s Rest Choice Kick Descend. 1-4. Hold Pace 5-6.

5x100 @:20s Rest Free Holding Goal 500 Pace Or Choice Stroke 90% Max Effort 

4x50 @:10s Rest Choice Stroke-Drill

3x100 @:20s Rest  Choice Stroke Descend 1-3.

2x50 @:20-30s Rest Choice Stroke Build to Fast

1x100 @:30s Rest Choice Stroke All out.

1x50 @ Reset Active Recovery

Cool Down 200/5:00

200 Pull

100 Choice

3900 Yards 80 Minutes

11-23-24 Kick, Drill, Swim, Win

Warm Up 1000/25:00

4x100 @:15s Rest -Odds Free -Evens Free I.M (Free,Back,Breast,Free)

6x50 @:10-15s Rest Choice Stroke Build

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

4x25 @:10s Rest  Free #1. 4 Breath Max #2. 3 Breath Max #3.2 Breath Max #4.1 Breath Max

Main Set 2850/60:00

4 Rounds

2x75 @:15s-20s Rest Kick/Drill/Swim

4x25 @:10s-15s Rest I.M Order By Round

3 Rounds

3x100 @:15-20s Rest Choice Stroke Descend 1-3. 3=All Out

1x50 @:30-1:00 Min Rest Active Recover 

2 Rounds

1x200 @15-30s Rest Pull Negative Split

8x25 @:10-15s Rest Choice Stroke -Odds Fast -Evens Smooth 

Cool Down 200/5:00

1x200 Choice

4050 Yards 90 Minutes 

11-20-24 All Out, No Doubts

Warm-Up 800/20:00

2x150 @:10-15s Rest -100 Swim -50 Drill

4x50 @:10-15s Rest -25 I.M -25 Free

4x25 @:10-15s Rest I.M (Each Stroke in 1x25)

1x100  Kick 

4x25 @:10-15s Rest 1/2 Scull 1/2 Fast Choice Stroke 

Paddles(Fins)/ 600/15:00

3x[125+(3x25)]

125= @:15-30s Rest 80% Max Effort Focusing on Low Stroke Count Max  Underwaters.

25= @:15s Rest Choice stroke Build to Fast

Main Set 2000/50:00

4x100 @:15s Rest Kick #1. last 25 Fast #2. Last 50 Fast #3. Last 75 Fast 4. All Fast

3x100 @:15s Rest I.M Descend. 1-3

3x100 @10-15s Rest Backstroke Last 25 Overkick

1x400 @1:00 Min Last 100 Rest :10s Than All out Swim last 100

1x300 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x200 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x100  All Out -Choice Stroke 

Cool Down 300/6:00

1x100 Kick

1x50 Scull

1x50 Dolphin dive

1x100 Swim 

3700 Yards 91 Minutes

11-18-24 No Fly, No Cry

Warm Up 1200/30:00

300 Choice Loosen

3x150 @:30s Rest -50 Kick -50 Drill -50 Swim, Build - Reverse I.M Order, No Fly (Free, Breast, Back)

9x50 @:10s Rest #1.-3. Free Breathing 3/5/7; 4-6 Free, Descend; 7-9 I.M. Order No Fly (Back, Breast, Free) 

Main Set 2700/60:00

3 Rounds

1x200 @:30s Rest Free Build to Fast Finish

2x100 @:15s Rest Choice Stroke -25 Scull -50 Smooth -25 Fast

4x50 @:15-30s Rest Choice Kick -Odds Fast -Evens Smooth

8x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth

1x100 @:30s-1:00 Min Rest Active Recovery

Cool Down 200/5:00

200 -50 Free -50 Back

4100 Yards 95 Minutes

11-16-24 Your New Favorite Swim Workout

Warm Up 800/20:00

200 Choice Loosen

4x50 @:10-15s Rest Kick 

8x25 @:10-15s Rest I.M Order Drill/Build

4x50 @:10-15s Rest Choice Stroke Descend 1-4.

Main Set 3000/70:00

3 Rounds

2x25 @:15s Rest Fly Fast

1x50 @:30s-1:00 Min Rest Active Recovery

4x25 @:15s Rest Backstroke Fast

1x50 @:30s-1:00 Min Rest Active Recovery

6x25 @:10-15s Rest Breast Fast

1x50 @:30s-1:00 Min Rest Active Recovery

8x25 @:10-15s Rest Free Fast 

1x50 @:30s-1:00 Min Rest Active Recovery

4x50 @:20-30s Rest Choice Stroke Descend 1-4

1x100 @1:00 Min Rest Active Recovery

Cool Down 5:00

1x300 Choice Loosen Every 3rd 25 Scull

4200 Yards 95 Minutes 

11-13-24 Fast and Focused

Warm-Up 800/20:00

200 Choice Loosen

200 Pull

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

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

Main Set 2400/55:00

4 Rounds

4x100 @:15-30s Rest Desc. 1-4

2x75 @:15-20s Rest I.M No Fly

1x50 @:30s Rest Choice Stroke Fast

Sprint 400/10:00

4 Rounds

1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Kick

1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Swim

1x25 @:10-:15s Rest Smooth 

1x25 @:10-:15s Rest  All out Choice Stroke

Cool Down 300/6:00

6x50 @:10s Rest -O Kick -E Swim

3900 Yards 91 Minutes

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