5-10-23 Davy Jones' Locker: A Swimmer's Guide to the Deep End

Warm-Up 800/20:00
300 freestyle
100 Back
100 Choice Stroke   
4x50's I.M by 50 12.5 of each stroke @1:15-1:30
4x25 Sprint Cycle @:40

Pirate Fact: Edward Teach, better known as Blackbeard, was one of the most feared pirates of all time. 

He would tie slow-burning fuses into his beard and light them during battle to create a terrifying image.

Drill Set 400/10:00
2 x 50 freestyle: catch-up drill @1:00-1:15
2 x 50 backstroke: 6 kicks 5 Strokes 6 Kicks  @1:15
2 x 50 Breast -25 Hand Lead Breast Stroke Kick -25 1p 2k @1:15
2 x 50 Fly 3right arm -3 Left arm -3 Full Strokes@1:15

Pirate Fact: William Kidd, also known as Captain Kidd, started as a privateer, legally plundering on behalf of his country.

However, he was later branded a pirate after the line between legal privateering and illegal piracy blurred.

Pull Set 600/13:00
6x100 Free W/ Choice Pull Equip Desc. 1-3,4-6 @ 2:00-2:10

Pirate Fact: Bartholomew Roberts, known as "Black Bart," was one of the most successful pirates of his time. He captured over 400 ships during his brief but notorious career.

Kick Set 400/10:00
#1 no Fins #2 Fins

2x200 @:20 Seconds rest -as 100 Steady Kick,50 Build to Fast Kick, 50 Smooth Kick

Pirate Fact: Anne Bonny was one of the most famous female pirates. She was known for her fiery temper and ruthless nature.

Main Set  2200/50:00

2 Rounds 
1. no Equip 2. Choice Equip
4 x 100 Fast ( set goal time. try to make time for all 4) @2:00-2:30 
6 x 50 active Recovery @1:00-1:30
4 x 50  All out @ 1:00-1:30
1 x 200 active recovery @ Reset

Ching Shih was one of the most powerful pirates in history. She commanded over 300 junks and had tens of thousands of men under her command.

Cooldown 200/4:00
200 Smooth 

Davy Jones is a character from maritime folklore, often represented as the devil or demon of the sea, and associated with the concept of the sailor's afterlife. 

The term "Davy Jones' Locker" is used to refer to the bottom of the sea, or a state of death among drowned sailors and shipwrecks.

 2.074 nmi (nautical miles) 107 Minutes

5-6-23 Swim Like an Apex Predator

Warm-up 600/15:00
200 freestyle
100 Kick
100 Pull w/ Buoy
100 I.M Drill
100  easy choice of stroke
* Orcas have excellent vision both above and below water.

Drill Set 300/7:00
3x100 freestyle 3-Strokes 3-Second Glide In Hand lead Postion Free (10-15 seconds rest)
*Orcas are the largest species of dolphins.
Aerobic Set 800/20:00
2 Rounds
1x200 Pull w/ Buoy Moderate Pace (15-20 Seconds Rest)
4x50 Free Desc. 1-4 (10 Seconds Rest)
*Orcas can dive up to 1,000 feet deep.

Speed Set 800/20:00
4x50 free Build each 50 to Fast (15 Seconds Rest)
4x100  free W/ Pads (15 Seconds Rest)
1st 100: 25 fast, 75 easy
2nd 100: 50 fast, 50 easy
3rd 100: 75 fast, 25 easy
4th 100: 100 fast
4x50 free Sprint w/ Fins (15-20 Seconds Rest)
*Orcas can swim up to 34 mph.

Power Set 400/10:00
8x25  Max Underwater Dolphin kicks into fast Free (10-15 seconds rest)
4x50  Free W/ Pads Fast Stroke Tempo -Minimal Breaths (10-15 seconds rest)
*Orcas are apex predators, meaning they have no natural enemies.

Kick Set 500/15:00
5x50 Free Kick w/ Board (15 Seconds Rest)
-Odds Smooth - Evens Build
5x50 (15 Seconds Rest)
-Odd Dolphin Kick -Evens Free Kick
* Orcas have a lifespan of 50-80 years.

Cool-Down 300/ 7:00
200 Ez Free
100 as -25 Scull -25 Free
* Orcas can hold their breath for up to 15 minutes.
3700 94 Minutes

5-4-23 The Force is Strong in This Pool: A May the 4th Star Wars-Themed Swim Practice

 Phase 1: Join the Rebel Alliance (Warm-up) - 700/18:00

200 freestyle - "Gathering the Rebel Forces"

4x50 (25 kick, 25 swim) choice of stroke  - "Prepping the X-Wings" (10 sec rest)

100 pull with buoy - "R2-D2's Assistance"

4x50 (25 drill, 25 swim) choice of stroke - "Learning from Jedi Masters" (10 sec rest)

Phase 2: Approach the Death Star (Pre-set) - 800/22:00

4x50 freestyle desc. 1-4 - "Sneaking Past the Imperial Fleet" (10 sec rest)

4x50 No Free desc. 1-4 - "Evading TIE Fighters" (10 sec rest)

4x100 freestyle with fins desc 1-4 - "Powering Up the Hyperdrive" (15 sec rest)

Phase 3: The Trench Run -(Main set) - 2300/52:00

*You can choose to use equipment to enhance your workouts.

3x300 freestyle - "Navigating the Trench" (30 sec rest)

*1st 100: moderate pace, 2nd 100: strong pace, 3rd 100: sprint pace

4x75 IM order (No fly) - "Mastering the Force" (15 sec rest)

12x50 freestyle optional equipment (paddles, fins) - "Blast the Exhaust Port" (10 sec rest)

*Even 50s: sprint, Odd 50s: recover

3x100 Free pull with buoy - "Using the Force" (20 sec rest)

*Focus on maintaining a strong and steady pace

8x25 choice of stroke - "Dodging Laser Fire" (5 sec rest)

*All-out effort, focus on power and strength

Phase 4: Escaping the Death Star (Cooldown) - 200/4:00

200 easy swim (mix of strokes) - "Fly Back to the Rebel Base"

4000 96 Minutes 

5-2-23 Free Stroke Clinic+ Full Practice

Warm-Up 600/
200 freestyle 
4x50 -25 Kick-Swim.
4x50- drill-swim by 25 
*Drill Options 1.Fingertip drag 2.Single-arm freestyle 3.Zipper drill 4.3-3-3 drill (3 right, 3 left, 3 full strokes)
Main Set 1200/
* For an Added Challenge Increase the number of 50's and remove equipment 10-15 Seconds rest Per 50
4x50 Hand Lead Side Kick -25 Right arm -25 Left Arm 
4x50 Streamline kick W/ Fins- Pull to Breathe
4x50 6 kick Switch (Fins) ( 6 Kicks in hand Lead Postion 1 Stroke)
4x25 Front Scull (I Y Postion ) * Try not to bend elbows
4x50 SuperMan Catch-Up Drill 
2x50 Catch-Up With Fingertip Drag
2x50 Zipper Drill W/ Catch-Up
2x50 Catch-up Drill w/ Flick at end of Stroke 
Putting It All Together 400/
4x100 Free -Focusing on technique
Cool Down 200/
4x50 Smooth  Free 
2400/ 
*Full Practice for those who do not want to do the stroke clinic
Warm-up 600/15:00
200 swim
4x50 kick-swim by 25 (15 seconds rest)
4x50 drill-swim by 25 (15 seconds rest)
Aerobic Endurance Set  1500/45:00
3x(4x100-yard freestyle) @ 70%, 75%, 80% effort (15 seconds rest between 100s, 45 seconds rest between sets)
6x50 W/ Fins Fast (20 Seconds rest between sets)
Speed and Power Set 600/18:00
4x50 Free Build Each 50 (10 seconds rest between )
8x25 freestyle sprint w/ Fins Or OTB (20 seconds rest between )
4x50 Free 25 Build 25 Fast (15 seconds rest between )
Strength Set 600/ 18:00
8x50  pull w/ buoy and pad  (20 seconds rest between )
4x25 Tarzan W/ Fins(15 seconds rest between)
4x25 breast pull with buoy (15 seconds rest between)

Kick Set 500/ 13:00

6x50 - Odds Kick with board. -Evens Breast or Fly in streamline- Choice of front or back side.(15 seconds rest between)

8x25 Free Kick with Fins -Odds Fast -Evens Steady (10 seconds Rest betweeen)

Cool-down  200/4:00

200 ez Mix up your Strokes.

4000 Yards  113 Minutes =0