1-11-25 All Systems Go

Warm Up 900/20:00

300 Loosen 

4x75 @:10-15s Rest I.M Order  K/D/S by 25

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

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

Pre Set 650/15:00

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

6x25 @:15-30s Rest Max Underwater (Fins Optional)

6x50 @:10-15s Rest #.1-3 Free Breathing 3/5/7  #.4-6 Max Underwaters off Each wall

Main Set 2250/50:00

3 Rounds

1x200 @:15-30s Rest -Pull(Buoy,Pads) Breathing 3/5 by 50

2x75 @:15-30s Rest Choice Stroke Build to Fast

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

4x25 @:15s Rest Fast -Odds Rounds Free -Even Rounds No Free

2x50 @:15s Rest -25 Fast -25 Smooth 

Cool Down 200/5:00

200 Loosen

4000 Yards 90 Minutes

4-16-22 Happy Easter !

Warm Up 900/ 22:00

4x75 Freestyle Breathing as 3/5/3 @1:30

4x50 Kick @ 1:30

4x50 I.M.O Kick/Swim  Or Desc. 1-4 @ 1:30

2x50 Finger-Tip Drag Drill @ 1:00

4x25 Sprint cycle @ :30

Pull Set 800/ 13:00

2 x 150 Pull Bilateral Breath @ 2:00

3 x 100 Pull Descend 1-3 @ 1:30

4 x 50 Paddle Scull 25 Sprint @ 1:00

   

Speed Set 1600/30:00

    1x200 Negative Split @ 4:00

2x 2x100 Desc. 1-2 @ 1:30

    4x50 as 25 Build 25 Sprint @1:00

    8x25 as 25 Fast 25 Smooth @:30

 

Finishing speed 400/8:00

     1x50 as 25 Fast 25 Easy @ 1:00

2x 1x50 as Easy  25 Fast @ 1:00

     1x50 as Smooth @  1:00

     1x50 as Fast @ 1:00

Round 1 Free Round 2 No Free

 

Warm Down 300/5:00

300 Loosen 

4000Yards 78 Minutes

4-14-22 Speed and Technique

 Warm-up 900/22:00

300 Loosen

4x50 Scull or Kick @1:30

6x50 Desc. 1-3; 4-6 or IM Switch @ :1:00-1:30

4x25 Sprint Cycle @:30

Technique 500/12:00

4x50 Zipper W/ Catchup drill @1:30

6x50 @1:00 1:30

As breathing every 3 or 5 Strokes

Main set 2000/40:00

2x

   4x100 Odds Free Evens Back @1:30-2:00

   4x75 Pull w/ Paddles @1:15-1:30

   4x50 Kick Or Best Average @1:00-1:30

   4x25 O Smooth E Fast @:30

Cooldown 300/6:00

200 loosen

100 50 scull 50 kick

3700 yards/80Minutes

4-12-22 Long and Aerobic

 Warm-up 1600/ 30:00

400 pull

300 kick

200 I.M. Kick/Swim

100 Fly Or No Freestyle

4x25s sprint cycle @:30

Free Technique 400/10:00

8x50s @ 1:10 -1:20

2xScull

2xU/w water recovery

2xHeads up fs/Water polo Freestyle

2xCatchup w/over kick

Aerobic/Light Speed  1800/36:00

Round 1 Free 

Round 2 I.M Or Backstroke

2x (4x100s Max E @1:30-2:00

      (2x100 kick @2:00-2:30

     (6x50 Desc.1-3 or I.M around @1:00

Warm Down 400/6:00 

400 Loosen 

82mins 4400 yrds

4-9-22 More Speed!

Warm-Up 1300/26:00

 4x150 @ 2:30-3:00

-Odds-Free Loosen 

- Evens-Kick

6x50 @ 1:00 (Fins recommended)

-Odds Zipper w/ catch up-Drill

-Evens 3 Strokes 6 kicks-Drill

4x50 Desc. 1-4 Or I.M Order by 50-Kick/Swim @1:00

8x25 Sprint Cycle @:30

Paddles 800/16:00

2x400 Pull w/paddles @8:00

1. Freestyle 

2 Back Or Free I.M 

Speed 1650/33:00 (Fins and Paddles recommended) 

4x

  2x100 Distance per stroke Freestyle @ 1:30-2:30

  1x100 FAST Free Or I.M  @1:30 2:30

3x

     2x50  Fast Free Or Choice Stroke @1:00

      1x50  Distance per stroke Freestyle @1:00

Warm Down 300/6:00

300 Loosen As 100 Free 100 Scull 100 Kick 

 

4-5-22 - Back-end Aerobic (Keeping the long workouts going!)

Warm-up: 1200/24:00

400 Loosen

200 Strong Kick

6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00

3x100 Scull - Focus on Water Tension / Grip @ 2:00

8x25 Sprint Cycle @ :30

Pull: 800/16:00

4x50 Pull - Count Strokes / Fingertips Down @ :50-1:00

1x200 Pull - Maintain Stroke Count @ 3:00-4:00

4x50 Breast Pull - Fingertips Down / Max Power @ 1:00-1:15

1x200 Pull (Free) - Maintain Stroke Count @ 3:00-4:00

Back-end Speed: 1200/24:00

6x150 as: 100 Max Efficiency Free, 50 Strong Stroke @ 2:15-3:00

4x(1x50 Build Free @ :45-1:00

    (1x25 Fast Stroke @ :30

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

3-31-22 - Front-end Speed & Aerobic (It's another long one!)

Warm-up: 1400/28:00

300 Loosen

4x75 as: 25 Kick, 50 Catch-up w/Strong Kick @ 1:15-1:30

3x100 as: 25 Max DPS Breast, 25 Max Efficiency Free @ 1:30-2:00

4x75 Desc. 1-3; Hold 4 @ 1:15-1:30

8x25 Sprint Cycle @ :30

Front-end Speed: 800/16:00

8 Rounds: 

1x25 Fast @ :30

1x75 Max Efficiency Free @ 1:15-1:30

IM Variation: IMO by Round on 25s Fast / 75s Max Efficiency Free

Aerobic: 1600/32:00

4 Rounds: 

1x200 Pull - Last 100 Drop PB, Add Strong Kick @ 3:00-4:00

4x50 Max Efficiency Free - Maintain Strong Kick @ :45-1:00 (Short rest)

Warm-down: 200/4:00

200 easy

3-28-22 - Aerobic (it's a long one!)

Warm-up: 1000/20:00

200 Loosen

2x100 Kick @ 1:45-2:00

200 Pull - Count Strokes

2x100 IM @ 1:45-2:00

8x25 Sprint Cycle @ :30

Aerobic: 2700/54:00

1x400 Negative Split (2nd 200 Faster than 1st) @ 6:00-8:00

2x(2x75 Max Efficiency Free @ 1:00-1:30 (short rest - think less than :10r)

    (1x50 Build @ 1:00

2x200 Negative Split (2nd 100 Faster than 1st) @ 3:00-4:00

2x(2x100 Max Efficiency Free @ 1:20-2:00 (short rest - think less than :10r)

    (1x50 Build @ 1:00

4x100 Negative Split (2nd 50 Faster than 1st) @ 1:30-2:00

2x(2x125 Max Efficiency Free @ 1:40-2:30 (short rest - think less than :10r)

    (1x50 Build @ 1:00

IM Variation - Negative Split as IM + 50s Build IMO

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

3-26-22 - Power & Best Average

Warm-up: 1000/20:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

4x50 Max Efficiency Free @ :45-1:00

8x25 Sprint Cycle @ :30

Power: 1200/24:00

4x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

Pre-Set: 500/10:00

4x50 as: 25 Drill, 25 Swim @ :50-1:00

6x25 Max Efficiency or IMO @ :30

3x50 Desc. 1-3 @ :50-1:00

Best Average: 800/16:00

Could be All Free, Free & Stroke, or IM

8x100 Best Average @ 2:00

Warm-down: 300/6:00

300 easy

3-19-22 - Pull, Best Average, & Finishing Speed

Warm-up: 1000/20:00

200 Loosen

8x50 @ :50-1:00

    O:25 Kick, 25 Catch-up w/Strong Kick

    E:25 Catch-up w/Strong Kick, 25 Kick

200 IM - Drill, Swim

8x25 Sprint Cycle @ :30

Pull: 600/12:00

3x100 Pull - Count Strokes @ 1:30-2:00

2x100 Pull - Maintain Stroke Count @ 1:25-1:55

1x100 Pull - Maintain Stroke Count @ 1:20-1:50

Best Average: 1200/34:30

6x50 Desc. 1-3; 4-6 @ :45-1:00

:30 Rest / Reset

2x150 Best Average @ 3:00-4:30

:30 Rest / Reset

3x100 Best Average @ 2:00-3:00

:30 Rest / Reset

6x50 Best Average @ 1:00-1:30

Goal is to swim faster "300s" each time.  

IM Option - 6x50 IM Switch + IM Variations for 150s, 100s, & 50s

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:Fast  E:easy @ :30

Warm-down: 400/8:00

400 easy

3-15-22 - Aerobic & Short Burst Speed

Warm-up: 1300/26:00

200 Loosen

2x100 Steady Kick

4x100 IM - O:Drill  E:Swim @ 1:30-2:00

    Freestyle Option - 50 Catch-up, 50 Max Efficiency Free - Count Strokes

200 Pull - Count Strokes

12x25 Sprint Cycle @ :30

Aerobic: 1700/32:00

2x75 Max Efficiency Free - Count Strokes @ 1:15-1:30 (longer rest)

4x75 Max Efficiency Free - Hold Stroke Count @ 1:10-1:25 (medium rest)

6x75 Max Efficiency Free - Hold Stroke Count @ 1:05-1:20 (shorter rest)

1x200 Pull - Focus on Catch & Pull @ 3:00-4:00

6x50 Max Efficiency Free - Hold Stroke Count @ :40-:50 (shorter rest)

4x50 Max Efficiency Free - Hold Stroke Count @ :45-:55 (medium rest)

2x50 Max Efficiency Free - Hold Stroke Count @ :50-1:00 (longer rest)

Short Burst Speed: 600/12:00-15:00

3 Rounds: 

4x25 3 Cycles Fastest Possible @ :30-:45

1x100 Max Efficiency Free - Count Strokes / Stretch Out @ 1:30-2:00

IM Option - IMO by Round & 100 IM

Warm-down: 400/8:00

400 easy

3-12-22 - Aerobic & Best Average

Warm-up: 900/18:00

400 Loosen

3x50 Catch-up w/Overkick @ :50-1:00

3x50 Max Efficiency Free - Maintain Kick @ :50-1:00

8x25 Sprint Cycle @ :30

Aerobic: 1600/32:00

2 Rounds: 

4x75 Max Efficiency Free - Best Turns & Count Strokes @ 1:15-1:30

2x25 Max Efficiency Free - Fewest Breaths Possible @ :45

6x75 Max Efficiency Free - Maintain Stroke Count & Accelerate @ 1:10-1:30

IM Variation - O:75s as Fly, Back, Breast OR Back, Breast, Free  E:75s All Free

Best Average: 800/16:00-24:00

8x100 Best Average @ 2:00-3:00 (Long Rest)

    Hold Fastest Possible

Warm-down: 400/8:00

400 easy

3-10-22 - Power & Speed

Warm-up: 1200/24:00

300 Loosen

200 Steady Kick

100 Scull - Maintain Surface Tension

300 IM or Free - 25 Drill, 25 Build

200 Pull - Count Strokes

100 Scull - Maintain Surface Tension

Aerobic: 1200/24:00

4 Rounds: 

1x100 Max Efficiency Free - Count Strokes @ 1:20-2:00 (:10-:15 rest)

1x50 Build Free @ :40-1:00 (:05-:10 rest)

1x100 Max Efficiency Free - Count Strokes @ 1:20-2:00 (:10-:15 rest)

2x25 Strong Free - Fewest Breaths Possible @ :40 (:20 rest)

IM Option: 100s as 100 IM, 50s as IM Switch, 25s IMO by Round

Power: 1000/20:00

1x50 Breast Pull @ 1:00

6x25 Chute Optional - O:Free Pull  E:Breast Pull @ :30-:45

1x50 Free Pull - Max Power @ 1:00

6x25 Chute Optional - O:Free w/Overkick  E:Breast - Max Power @ :30-:45

2x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00

Speed: 1000/20:00

Fins Optional

2x25 All Out Free or Fly Kick @ :30

2x25 Free - Fast, easy @ :30

3x75 as: 25 Fastest Possible, 50 Max Efficiency Free @ 1:15-1:30

2x25 Free - easy, Fast @ :30

3x75 as: 50 Max Efficiency Free, 25 Fastest Possible @ 1:15-1:30

2x25 Free - Fastest Possible @ :30

2x25 Max Efficiency Free / Active Recovery @ :30

4x75 O:Fastest Possible  E:Max Efficiency / Active Recovery @ 1:15-1:30

Warm-down: 200/4:00

200 easy

3-8-22 - Freestyle Technique & Aerobic

Warm-up: 1200/24:00

200 Loosen

6x50 O:Kick  E:Pull @ :50-1:00

200 IM - Drill, Build

6x50 Desc. 1-3; 4-6 OR IM Switch @ :45-1:00

8x25 Sprint Cycle @ :30

Freestyle Technique: 900/18:00

4x75 as: 50 Triple Switch Free, 25 Max Efficiency Free @ 1:15-1:30

    Focus on Body Position, Rotation, Catch, and Pull

4x75 as: 50 Catch-up Free, 25 Max Efficiency Free @ 1:15-1:30

    Focus on Body Position, Hand-Entry, Catch, and Pull

4x75 Max Efficiency Free - Count Strokes @ 1:15-1:30

Aerobic Capacity: 1350/27:00

3 Rounds: 

1x150 Max Efficiency Free - Hold Stroke Count @ 2:00-3:00 (:10-:15 rest)

2x50 Strong Free - Hold Stroke Count @ :50-1:00 (:10 rest)

2x50 Strong Free - Hold Stroke Count @ :45-:55 (:07-:08 rest)

2x50 Strong Free - Hold Stroke Count @ :40-:50 (:05 rest)

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 350/7:00

350 easy

3-5-22 - Back-end Speed & Threshold @ LT NORTH

Remember, we are at LT NORTH today from 6:00-7:30 AM

Warm-up: 1300/26:00

200 Loosen

12x50 @ :45-1:00

    1-3. Max Efficiency Free - Count Strokes

    4-6. IM Switch or Desc. 1-3

    7-9. Catch-up w/Overkick

    10-12. IM Switch or Desc. 1-3

200 Steady Kick

12x25 Sprint Cycle @ :30

Back-end Speed: 1200/24:00

8x150 as: 

    O:125 Max Efficiency Free, 25 Strong Stroke @ 2:00-3:00

    E:100 Max Efficiency Free, 50 Strong Stroke @ 2:00-3:00

Stroke can be Free or IMO

Threshold: 900/24:00

6 Rounds: 

1x100 Max Efficiency Free @ 1:15-2:00 (Short Rest)

1x50 Fastest Possible @ 1:15-2:00 (Long Rest)

Warm-down: 600/12:00

300 easy

200 Steady Kick

100 Scull

3-3-22 - Light Aerobic; Power & Speed

Warm-up: 1200/24:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

4x50 Catch-up w/Strong Kick @ :45-1:00

200 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Light Aerobic: 900/18:00

6 Rounds: 

1x100 Max Efficiency Free - Hold Stroke Count @ 1:15-2:00

1x50 Build to Fast @ :45-1:00

Power & Pull: 1200/24:00

2 Rounds: Focus on Fingertips down & Hands beneath Elbows

2x75 Pull - Max Power @ 1:15-1:30

6x25 Pull - Max Power + Chute Optional @ :30-:45

6x25 Max Power w/Overkick + Chute Optional @ :30-:45

3x50 Max Efficiency - Count Strokes & Accelerate @ :50-1:00

Speed: 700/14:00

2 Rounds: 

4x50 O:25 Build, 25 Fast  E:25 Fast, 25 easy @ 1:00

4x25 Fastest Possible @ :30

1x50 easy @ 1:00

Warm-down: 200/4:00

200 easy

3-1-22 - Aeroibc Free, & Short Stroke OR Free

Our first 1.5 Hour Tuesday night!  Wrote a long one for today, so feel free to pick and choose the parts you like.  Also, feel free to come in later or leave earlier if that best suits you!  

Warm-up: 1100/22:00

2 Rounds: 

200 Loosen

100 Strong Kick

3x50 Desc. 1-3 or IM Switch @ :45-1:00

4x25 Sprint Cycle @ :30

Aerobic / Capacity Building: 1500/28:30

6x50 Max Efficiency Free - Set & Hold Stroke Count @ :45-1:00 (Short-Medium Rest)

6x50 Max Efficiency Free - Hold Stroke Count; Slight Acceleration @ :40-:55 (Shorter Rest)

6x50 Max Efficiency Free - Hold Stroke Count; More Acceleration @ :35-:50 (Shortest Rest)

2x300 Pull - Rest / Stretch Out @ 4:30-6:00

Short Stroke OR Free: 1000/20:00

2 Rounds: 

2x75 Build to Fast @ 1:15-1:30

6x25 Strong Stroke OR Max Efficiency Free w/1 Breath Max @ :20-:30

2x100 as: 75 Max Efficiency Free, 25 Fast Stroke @ 1:30-2:00

Warm-down: 400/8:00

400 easy

2-26-22 - Mighty, Mighty Threshold

Reminder: Our practice schedule changes next week!  Be on the lookout for an email on Sunday with detail!  Calendars will be updated!

Warm-up: 1300/26:00

200 Loosen 

4x100 @ 1:45-2:00

    O:50 Kick, 50 Catch-up

    E:50 Catch-up, 50 Kick

200 Pull - Count Strokes

6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00

8x25 Sprint Cycle @ :30

Threshold: 1700/34:00

    (1x150 Max Efficiency Free @ 1:45-3:00 (Short Rest)

3x(1x50 Fastest Possible @ 1:15/1:20 (Long Rest)

100 easy @ Reset

    (1x100 Max Efficiency Free @ 1:10-2:00 (Short Rest)

2x(1x100 Fastest Possible @ 2:20-2:30 (Long Rest)

100 easy @ Reset

1x50 Max Efficiency Free @ :35-1:00 (Short Rest)

1x150 Fastest Possible @ 3:25-3:30 (Long Rest)

1x100 easy @ Reset

1x200 Fastest Possible

Fast Efforts can be Free, IM, Stroke, Pull, etc. Feel free to add fins or paddles.  

Warm-down: 400/8:00

400 easy

2-24-22 - Power and Sprint Stroke & Free

Warm-up: 1200/

400 Loosen

12x25 @ :30-:40

    1-4. Kick

    5-8. Scull

    9-12. Catch-up

200 IM - Drill, Build

12x25 Sprint Cycle @ :30-:40

    1-4. Kick

    5-12. Swim

Power: 800/

4x50 Pull - Count Strokes @ :45-1:00

4x25 Pull - Parachute Optional - Focus on Pulling Harder vs. Faster @ :30-:45

4x25 Max Power w/Over-Kick - Parachute Optional @ :30-:45

8x50 Count Strokes @ :45-1:00

    O:Pull

    E:Swim w/Over-Kick

Sprint: 900/

6x50 Desc. 1-3 - Try to Maintain Stroke Count while Decreasing Time @ :50-1:00

6x25 O:Fastest Possible  E:Reset Stroke Count @ :30

    (1x50 as: 25 Build, 25 Fast @ 1:00

6x(1x25 Fastest Possible @ :30-:45 

Warm-down: 400/

6x50 Max Efficiency - Count Strokes @ :50-1:00

100 Scull

2-22-22 - Happy TWOSday!

Warm-up: 1300/

200 SKIPS

2 Rounds: 

2x50 Max Efficiency Free @ :45-1:00

2x25 R1.Fast thru 15  R2.Fast Last 10 @ :30

Aerobic 2s: 1200/24:00

6x200 as: 

    O:Max Efficiency Free @ 2:30-4:00

    E:100 Build, :10r, 100 Fast @ 2:50-4:00

OR

Aerobic 2s (IM): 1200/24:00

3 Rounds: 

1x200 FrIM - 50 Free, 50 Back, 50 Breast, 50 Free @ 3:00-4:00

2x25 Strong Fly @ :25-:30

1x50 Build Back @ :45-1:00

1x50 Fast / Powerful Br @ :50-1:00

2x25 All Out Fr @ :25-:30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

2x200 easy