12-21-24 All-Out Attack

Warm Up 900/20:00

300 Loosen

4x75 @:10-15s Rest I.M Order (Kick/Drill/Swim)

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

4x25 @:10-15s Rest Sprint Cycle  (#1: Fast/Ez  #2: Ez/Fast  #3:Build  #4:Sprint)

Main Set 2800/

4 Rounds

1x200 @:15-30s Rest

-1st 100: Smooth Free

-2nd 100: Alternate 25 Fast / 25 Smooth

2x100 @:15s Rest

-Odd Rounds: Freestyle Descend 1-2 to 80%-90-%

-Even Rounds: I.M (Fast Fly & Free / Fast Back & Breast)

4x50 @:10-15s Rest

-#1: -25 Fast -25 Smooth

-#2: Kick All Out

-#3: Drill, Build to Fast by 25 (Choice Stroke)

-#4: All-Out 

4x25 @:15s Rest

-Odds: Smooth Swim 

-Evens: All-Out Sprint (Choice Stroke)

Cool Down 300/5:00

200 Choice

4x25 Kick or Scull 

12-18-24 200s That Don’t Quit—But You Might!

Warm Up 900/25:00

3x100 @:10-15s Rest Free Loosen

4x50 @:10-15s Rest  I.M Order Kick/Drill

6x50 @:10-15s Rest  I.M Switch

4x25 @:10-15s Rest   Choice Stroke Sprint Cycle 

Main Set 2800/60:00

4 Rounds

2x50 @:15s Rest Choice Kick #1. Build #2.Fast

2x200 @:20-30s Rest

1. Odd Rounds-100 Free Smooth -100 Build Each 25 to Fast  2. Even Rounds  I.M by 100. Fly-Bk-Br-Free x2 

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

1x50 @:10s Rest Choice Stroke Drill

1x50 @:15s Rest Choice Stroke All out

Cool Down 200/5:00

200 Choice

90 Minutes 3900 Yards

12-16-24 Masters of Momentum

Warm Up 800/20:00

300 Loosen

2x100 @:10-15s Rest Kick -25 Freestyle Kick -25 Choice Kick

2x50 @:10-15s Rest Build Each 25 -Fast turns -Strong Finish

4x25 @:10-30s Rest  Choice Stroke -Sprint Cycle 

Kick(Fins) 350/10:00

1x200 @:30s Rest -Push and glide Off walls -Steady Kick

1x50 @:15s Rest Build 

4x25 @:10-15s Rest Fast Kick 

Main Set 2850/60:00

3 Rounds

4x50 @:10-15s Rest Free -Choice Equipment -Ascend 1-4 

1x300 @:30s Rest -Free -Build -3 Fly Kicks Off Each Wall 

8x25 @:15s Rest -I.M -Build, 1-4, Fast 5-8

5x50 @:10-15s Rest Choice Equipment Descend 1-4 Hold 5

Cool Down 200/5:00

4x50 @:15s Rest Free Breathing 5/3 By 50

4200 Yards 95 Minutes

12-14-24 Catch and Release

Warm Up 900/20:00

300 Swim

200 Kick

200 Pull 

8x25 @:15s Rest -Odds Scull -Evens Build to Fast

Kick 500/10:00

1x100 @:20s Rest Choice Kick Build

2x75 @:15s Rest  Choice Kick Build

3x50 @:10s Rest Choice Kick -25 Build -25 Fast

4x25 @:10s Rest  Choice Kick Fast 

Drill 400/15:00

4x50 @:10-15s Rest -25 Right Arm -25 Left Arm Free

4x50 @:10-15s Rest -25 Fist Drill -25 Fingertip Drag Drill

Main Set 1800/40:00

2 Rounds

4x100 @:15-30s Rest Free I.M (Free, Back, Breast, Free)

4x25 @:10-15s Rest Fly Descend 1-4 

4x75 @:15-30s Rest -50 Free Build -25 I.M Fast

4x25 @:15s Rest Free Fast 

Cool Down 200/5:00

1x200 Choice 

3800 Yards 90 Minutes

12-11-24 Kick It Into Gear

Warm Up 1000/25:00

300 Every 4th 25 Scull 

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

6x50 @:10s  I.M Switch 

4x25 @:10-15s Rest Sprint Cycle 

Main Set 2800/60:00

4 Rounds(Choice Equipment)

1x200 @:30s-1:00 Min Rest Free Negative Split 60%/80%

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

3x100 @:15-30s Rest 50 Drill/50 Build to Fast

Cool Down 200/5:00

1x50 Double Arm Back W/ a Breast Kick

1x50 Dolphin Dive

1x100 EZ

4000 Yards 90 Minutes 

12-9-24 Strong Start, Fast Finish

Warm Up 600/15:00

300 loosen

6x50 @:15s Rest 1-2 Drill,3-4 Build, 5-6 Negative Split -25 Smooth-25 Fast

Pre Set 700/20:00

12x25 @:10s Rest, Kick

1-4 half fast, half easy 

5-8 half ez, half fast

9-12 all fast

1x100 @ Smooth

12x25 @:10s Rest, Swim

1-4 half fast, half easy 

5-8 half ez, half fast

9-12 all fast

Main Set 2400/50:00

2 Rounds 

1x300 @:30s Rest Swim 60% Max Effort

1x200 @:20s Rest Pull 70% Max Effort 

1x100 @:15s Rest Swim 80% Max Effort

 

Set B

8x100 @:15 Rest, Swim

Descend 1-4 Hold Pace for 5-8

*After #4 Rest 30s-1:00 Min

Set C

8x50 @:15s Rest, Swm

1-4 -Odds Sprint -Evens Recover

5-8 -Odds Recover -Evens Sprint

Cool Down 200/5:00

4x50 Breathing 3/5 By 25

3900 Yards 90 Minutes 

12-6-24 Riding the Rounds

 

Warm-Up 600/15:00
200 Swim
100 Kick
100 I.M
100 Pull
4x25 @:10-15s Rest Choice Stroke Build to Fast
Main Set 3000/65:00
4 Rounds
1x200 @:30s Rest
Round 1: I.M Build
Round 2: Kick Choice (Build/Fast by 50)
Round 3: Free Negative Split
Round 4: Pull Breathing 3/5 by 50
4x75 @:15s Rest
Drill/Swim/ Build (Choice Stroke)
4x50 @:15s Rest
#1 Fast Kick
#2 Smooth Swim
#3 Build to Swim
#4 All-Out Sprint Swim
1x50 @:30s Rest
Active Recovery
Cool Down 200/5:00
200 Choice
3800 Yards 85 Minutes

12-4-24 Feel the Water, Own the Pace

Warm Up 900/25:00

300 Choice Loosen

100  Choice Kick

100 I.M

100 Pull

4x75 @:15s Rest -25 Scull -50 Build

Main Set 2700/60:00

Set 1 

2 Rounds

4x75 @:15s Rest -25 Kick Fast -50 Swim Build 

4x50 @:10-15s Rest Descend 1-4

4x25 @:15s Rest All Out Sprint 

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

Set 2 

4x50 @:15s Rest Drill/Build

2x100 @:15s Rest Pull Negative Split 

4x50 @:10-15s Rest Pull Ascend 1-4

Set 3

2 Rounds

8x25 @:10s Rest Choice Kick -Odds Sprint -Evens Smooth

4x25 @:15s Rest Choice Stroke All out Fast

1x50 @:30s Rest Active Recovery(2nd Round 50=All Out)

Cool Down 200/5:00

8x25 @:10s Rest Free Breathing 4,3,2,1,1,2,3,4 by 25

90 Minutes 3800 Yards

12-2-24 Chasing the Clock

Warm Up 1000/25:00

400 Build - Start Easy, End the 400 at Moderate Speed (70-80%)

300 Pull Breathing every 3/5 by 25

4x50 @:10-15s Rest Choice Kick Build Each

2x50 @:10-15s Rest -25 Scull -25 Drill

Main Set 2600/60:00

4 Rounds 

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

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

4x50 @:10-15s Rest  Choice Stroke #1. Fast/Ez #2. Ez/Fast #3. Build #4. Sprint

1x50 @:15s Rest Choice Stroke Perfect Technique 

1x150 @:20-30s Rest Choice Equipment/Stroke Build to Fast

Cool Down 200/5:00

1x50 Kick

2x25 Scull

1x100 Swim

90 Minutes 3900 Yards