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

2-19-22 - Back-end Speed & Threshold

Warm-up: 1200/24:00

300 Loosen

4x50 Steady Kick @ 1:00

200 IM - Drill, Build

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

8x25 Sprint Cycle @ :30

Pre-Set: 900/18:00

2 Rounds: 

3x100 as: 75 Best Tech. Free, 25 Strong Stroke (Could be Free) @ 1:20-2:00

2x50 Best Tech. Free @ :40-1:00 (Short Rest)

2x25 Fast Stroke (Could be Free) @ :30

Threshold: 1600/33:00

6 Rounds: 

1x150 Best Tech. Free @ 1:45-3:00 (Goal is :05-:10 Rest)

1x50 Fastest Possible @ 1:30+ (Goal is 1:2 work to rest)

After R6:

4 Rounds: 

1x75 Best Tech. Free @ 1:05-1:30 (Goal is :05-:10 Rest)

1x25 Fastest Possible @ 1:00+ (Goal is 1:3 work to rest)

Warm-down: 300/6:00

300 easy 

2-15-22 - Aerobic Free & IM

Warm-up: 1300/

200 Loosen

8x50 O:Max Efficiency Free  E:Strong Back @ :50-1:00

200 Steady K

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

8x25 Sprint Cycle :30

Aerobic Free or IM: 1200/25:00

2 Rounds: 

3x50 @ :40-1:00

    Free - Max Efficiency Free (short rest)

    IM - 25 Fly, 25 Max Efficiency Free (short rest)

2x75 @ 1:00-1:30

    Free - 50 Max Efficiency Free, 25 Fast (short rest)

    IM - 50 Back, 25 Max Efficiency Free (short rest)

3x50 @ :40-1:10

    Free - Best Average (short rest)

    IM - Build Breast

6x25 Fastest Possible Free @ :30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:Fast  E:easy @ :30

Warm-down: 300/6:00

300 easy

2-10-22 - Power & Speed

Warm-up: 1500/30:00

3 Rounds: 

4x100 Max Efficiency Free @ 1:30-2:00

2x25 Kick - Faster each Round @ :30

2x25 Sprint Cycle by Round - R1.Fast, easy  R2.easy, Fast  R3.All Fast @ :30

Power: 600/15:00

2 Rounds: 

1x150 Pull - Max Power @ 2:00-3:00

6x25 Powerful Free w/Strong Kick - Chute Optional @ :30-:45

Speed: 750/18:00

6x25 Fastest Possible @ :30/:35

1x100 Active Recovery @ 2:00

6x25 Fastest Possible @ :35/:40

1x100 Active Recovery @ 2:00

6x25 Fastest Possible @ :40/:45

1x100 Active Recovery @ 2:00

Warm-down: 150/3:00

150 easy