8-31-20 - Back-end Stroke & Pull

Warm-up: 1100/21:00

200 Loosen

8x50 as: 25 Streamline Fl K on Bk, 25 Catch-up w/6+ Beat K @ 1:00

200 IM - 25 Dr, 25 Sw

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

Back-end Stroke: 1200/21:00

2 Rounds: 

3x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:15/2:30

6x25 O:Max DPS  E:Fast Str @ :30

Pull: 1000/15:00

5x200 P - Last 50 Drop PB, Add Strong K @ 2:30/2:45/3:00

Warm-down: 200/3:00

200 easy

8-28-20 - Catch & Pull, & IM Speed

Warm-up: 800/15:00

400 Loosen

8x25 Strong K @ :30

4x25 U/W Max @ :30

4x25 Sprint Cycle @ :30

Catch & Pull: 1200/22:00

2 Rounds: 

4x50 as: 25 Single Arm, 25 Catch-up @ 1:00

2x200 P - Last 50 Drop PB, Add Strong K @ 3:00/3:30

IM Speed: 1200/21:00

3 Rounds: IMO - Skip 1 Stroke (No Fr?)

4x25 Strong Str @ :30

3x100 IM @ 1:35/1:40

8-25-20 - Long-Sprint

Warm-up: 1250/24:30

500 as: 100 Loosen, 25 Streamline K on Bk

3 Rounds: IMO - No Fr

1x50 Streamline K on Bk @ 1:05

2x25 Dr - Fl:Single Arm  Bk:Triple Switch  Br:1P/2K  @ :35

3x50 Desc. 1-3 as: 25 Fr, 25 Str @ 1:05

Freestyle Skill: 300/6:30

2x50 as: 25 HL K, 25 Bodyline 1 or 2 @ 1:10

2x50 Catch-up w/Building K @ 1:05

2x50 Best Tech. Fr - Count Strokes @ 1:00

Long-Sprint: 1550/24:00

1x400 P - Neg. Split - Last 100 Drop PB, Add Strong K @ 6:00+

6x75 Best Tech. Fr - Hold Stroke Count @ 1:00/1:05/1:10

1x400 P - Neg Split - Last 200 Drop PB, Add Strong K @ 6:00+

6x50 Best Tech. Fr - Hold Stroke Count @ :40/:45/:50

Warm-down: 200/3:00

200 easy

8-24-20 - IM & Speed

Warm-up: 800/14:00

200 Loosen

6x50 as: 25 HL K, 25 Catch-up w/6+ Beat K @ 1:00

6x50 Desc. 1-3; 4-6 @ :50

IM: 1500/31:00

2 Rounds: 

3x25 Strong Fl @ :35

1x50 IM Switch - Fl/Bk @ 1:00

3x25 Fast Bk @ :30

1x50 IM Switch - Bk/Br @ 1:00

3x25 Build Br @ :35

1x50 IM Switch - Br/Fr @ 1:00

3x25 Fast Fr @ :30

After R2: 

3x200 IM @ 3:30/4:00

1. 25 Str, 25 Fr
2. 25 Fr, 25 Str
3. 50 Str

Speed: 600/12:00

3 Rounds: 

4x50 @ 1:00

1. 12.5 Fast, 25 easy, 12.5 Fast
2. 12.5 easy, 25 Fast, 12.5 easy
3. Max DPS
4. All Fast

Warm-down: 200/3:00

200 easy