5-23-23 Aerobic, Power and Endurance

Warm-Up 1000/ 22:00

200 Swim

8x25 Streamline Flutter Kick (or hands at side) on your back @:45-1:00

6x50 I.M, Switch @ 1:15-1:30

4x50 Free Desc.1-4 @:50-1:30

4x25 Sprint Cycle @:40-1:00

Drill 400/15:00

8x25- Fly Drill , Single Arm, Double Arm, Single Arm, @ @:30-1:00

(Breath to the  side for single arm, breath forward for double arm, Face must be in water before hands touch the water)

4x25 3 Fast Fly Strokes 3 fast Free Strokes , Smooth free the rest of the length  @:30-1:00

4x25- Odds Fly - Evens Free @:30-1:00

Aerobic 850/ 18:00

8x75 Free @ 5-10 Seconds Rest ( Pick and uncomfortable pace and try to hold it)

Reset 1:00 ( Put on Choice of Speed Equip)

5x50  Free Desc.1-4 Hold 5 @5-10 Seconds Rest

Endurance-Power 1300/30:00

4x150 Free Pull, Drop Pull Buoy Last 50 and engage legs @:15 Seconds Rest

4x100 I.M @15-20 Seconds Rest 

6x50 Free Desc 1-3 ,4-6 @:10 Seconds Rest

Cool Down/4:00

200 Loosen

3750 Yards 89 Minutes 

5-20-23 Train Hard, Laugh Harder.

Warm-Up 700/18:00

200 Free

100 Kick

100 Pull

4x50 Desc. 1-4 @:55-1:30

4x25 Sprint Cycle :30-:45

I speak without a mouth and hear without ears. I have no body, but I come alive with the wind. What am I?Answer: ¿oɔɥƎ

Free-Drill  500/13:00

2x50 free single-arm drill, switch arms every 25 @10-15 Seconds Rest

2x50 Free 3 Stroke 3 Second glide (glide in handlead Position) @10-15 Seconds Rest

2x50 free catch-up drill, @10-15 Seconds Rest

2x50  Free OverCharge Drill (catch-up Drill with an Over Kick) @10-15 Seconds Rest

Joke:Why don't scientists trust atoms? Because they make up everything!

Aerobic Ladder (Choice Equipment) - 1250/33:00

50-100-150-200-250-200-150-100-50 15 seconds rest between each set. 

Focus on maintaining a steady pace throughout.

I have cities, but no houses. I have mountains, but no trees. I have water, but no fish. What am I?

Answer: ¿dɐW

Speed-USRPT - 600/15:00

2 Rounds- Round 1 No equp Round 2 Choice Equip.

12x25 Free Sprint @:30

2:00 Min Break between Round 

*Establish your target pace, and strive to meet it. If you fall short on two consecutive attempts, take a break on the next 25, then resume the set.

Joke: Why don't we tell secrets in the pool? Because they might leak!

Power-IM - 600 /14:00

4x50 Free w/ Fins and Pads Desc. 1-4. @10-15 Seconds Rest

4x50 I.M Swim or I.M Drill  @ 15 Seconds Rest

2x50  free Kick w/ Board Build each 50 to Fast @ @10-15 Seconds Rest

1x100  I.M 

I am taken from a mine, and shut up in a wooden case, from which I am never released, and yet I am used by almost every person. What am I?

Answer: ¿lıɔuǝԀ

Cool Down 200/4:00

200 EZ

3850 97 Minutes

5-18-23 Speed or Technique? Why Not Both? Breaststroke Stroke Clinc and Free Race Pace Practice

Warm-Up 500

200 Free

2x100 Kick

4x50 Free Desc. 1-4

 Kick Focus 600

4x25 - Breaststroke kick with board, 

4x25 Breaststroke Kick with Board over knees on back. Trying to keep your knees under the board.

4x25 Streamline Breast Kick on back 

4x25 Double Arm Back Stroke W/ A breast Stroke kick 

4x25 Head Lead Breast Kick 

4x25 Handlead Breast Kick on Front, Lift Head to breathe.

Pull Focus 600 

4x25 Out Sweep Scull
4x50 - Single arm breaststroke, alternate arms every 25 
4x25 1 Stroke 3 Second Glide.
4x25 - Breast Stroke with a 1 Dolphin Kick
4x25 Breaststroke with a flutter kick focus on fast hands
Breath and Glide Focus 300
4 x 25 Kick-Pull-Breathe-Glide (say this in your head as you perform each action)
4 x 25 1 Pull 2 Kicks 
4 x 25 1 Breaststroke Above the water 1 Breaststroke completely submerged.
Breast Stroke Pullouts 200
8x25 
 push off the wall in a streamlined position, execute a single dolphin kick followed by a strong arm pull and recovery under the body, with a breaststroke kick before gliding in streamline and surfacing to initiate the regular stroke.
Main 300 /
6x50 Regular Breaststroke Desc 1-3,4-6
Cool down 200/
200 Ez
2700 Yards

Warm-Up 900/ 22:00
300 Free
6x50 I.M Switch Or Choice Stroke D/S @:15 Seconds Rest
4x50 Desc. 1-4 @:10-:15 seconds rest
4x25 Sprint Cycle  @:40
Kick 400/12:00
2x100 Kick. 1 Free 1. I.M Order @:20 Seconds Rest.
4x50  Free Kick W/ Board Desc. 1-4.
Breath Control Aerobic Set 800 20:00
4x50-Free - Trying to hold the breathing pattern of 3-5-3@ :15 Seconds Rest
4x100-Freestyle, descending 1-4, while trying to hold a consistent breathing pattern@:15 Seconds Rest
4x50 -Freestyle, breathing every 5 strokes,@:15 Seconds Rest
Main Set 1700/42:00
5x100- Free race pace,(Fins) @:30 Seconds Rest
100 - Easy swim or 2 min Break
4 x 100  - Choice of stroke race pace,(Choice Equip)@:30 Seconds Rest
100  - Easy swim or 2 min Break
3 x 100  - Free race pace, (Pads And Fins)
100  - Easy swim or 2 min Break
2 x 100 - Choice of stroke race pace, (Choice Equip) @:30 Seconds Rest
Cool Down 200/4:00
200 EZ
4000 Yards 100 Minutes 

5-16-23 Experience Van Gogh Like Never Before !

 "Starry Night" Warm-Up (700 /17:00)

200 Free (Swim smoothly under the swirling night sky)

100 Backstroke (Let your backstroke mirror the flowing wind in the painting)

100 Pull (Pull yourself through the dreamy landscape)

4x50 I.M by 50 (12.5 yards of each stroke) @:10-:15 Seconds rest (Diversify your strokes like Van Gogh did with his art styles)

100 Kick (Kick against the current of conformity)

"The Potato Eaters" Pull Set (800 /20:00)

4x100 Free with Pull Buoy Desc 1-4 @:10-:15 Seconds rest (Pull with the strength of a hardworking peasant)

8x50 Free with Paddles and fins Desc 1-4 5-8 @:10 Seconds Rest (Navigate through the rural life depicted in the painting)

"Wheatfield with Crows" USRPT (Ultra Short Race Pace Training) Set (800/20:00)

16x25 Free(Choice Equip) @0:30 (fast, race pace) (Fly through the water like the crows through the wheatfield)

200 EZ Or 3:00 Min Break

16x25 Choice Stroke(Choice Equip) @0:40 (fast, race pace) (Feel the urgency of the crows taking flight)

"Sunflowers" Aerobic and Endurance Training (900 /20:00)

3x(200+100)

200=Free Build Each 200 to 80/% @15 seconds Rest (Bloom in the water like the sunflowers in the painting)

100= I.M @ 15 Seconds Rest (Show the variety of your strokes like the variety of sunflowers in the vase)

"Self-Portrait" Drill Set (400 /12:00)

2x50 free 3 Strokes 3 Second Glide @:10-:15 Seconds rest (Express yourself in the water like Van Gogh did on the canvas)

2x50 back single-arm drill @:10-:15 Seconds rest (Reflect on your form like a self-portrait)

2x50 breaststroke 3k 1p, 2k 1p, 1k 1p @:10-:15 Seconds rest (Show the complexity of your stroke like the complexity of human emotion)

2x50 Fly Drill 2-2-2 @:10-:15 Seconds rest (Fly like the bold brushstrokes in Van Gogh's work)

"Café Terrace at Night" Cool Down (200 /4:00)

200 (Ease into the cool-down like the calm night at the café terrace)

3800 Yards 93 Minutes