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

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

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

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