12-30-23 Aquatic Adieu to '23

Warm-Up 900/25:00

1x400 or 2x200

300 I.M.O-K/D/S

200 - Free Drill.*Zipper, Fist, Finger Tip Drag.

100 Kick

Speed 400/10:00

8x50 @ 10s Rest

1.-25 Build -25 Smooth

2. -25 Smooth -25 Fast

3. Smooth

4. Fast 

Pull (Choice Equipment) 400/10:00

4x100 @10s Rest Strong effort (80%)

Kick 500/15:00

5x100 @10-15s Rest

1. Free Kick w/ a Board

2. Streamline Free Kick

3. Kick-I.M

4. Choice Kick -Fast

5. No Free, Kick

Main Set 1500/35:00

3 Rounds

1x50 @5-10s Rest Smooth Free w/ an Overkick

1x150 @10-15s Rest Build to Fast

1x100 @10s Rest Smooth

1x50 @10s Rest All out

1x50 @5-10s Rest Recover

Cool Down 200/5:00

200 Loosen

100 Minutes 3900 Yards

12-28-23 Festive Fitness Continuation

Warm-Up 800/20:00

400 Free Loosen

4x75 @10s Rest Free -O -50 Kick-25 Drill - E-50 Drill -25 

4x25 @10s Rest Sprint Cycle

I.M 500/15:00

5x50 @10s Rest Fly/Bk 

5x50 @10s Rest Br/Fs 

Main Set 1950/45:00

3x100 @5-10s Rest Desc 1-3

6x25 @10s Rest All out -Choice Stroke

4x75 @ Free Hold a Slightly Uncomfortable Pace

6x25 @10s Rest All out -Choice Stroke

6x50 @5-10s Rest Build 1-3,4-6 to 70/80%

6x25 @10-s Rest All out -Choice Stroke

1x300 @30s Rest Smooth/Active Recover

12x25 @10s REst All out -Choice Stroke 

Endurance Set 500/10:00

1x500 Aiming for a steady moderate pace

Cool Down 200/5:00

8x25 Dolphin Dive

3950 Yards 95 Minutes

12-27-23 Festive Fitness Freestyle

Warm-Up 800 20:00

300 Loosen

100 Kick

4x50 Free Drill - Odds Catch-Up Drill - Evens 3 Strokes 6 Kicks

200 Pull

I.M 500 15:00

4x75 @10s Rest Rollin I.M (fly-bk-br -fs-bk-fly)

4x50 @10s Rest  -25 I.M Fast -25 Free Smooth

Kick(Choice) 400/8:00

8x50 @5-10s Rest

1-4 Steady

5-8 Build to Fast

Main 2000/45:00

4x50 @5-10s Rest Free Distance Per Stroke

4x100 @10s Rest Desc 1-4

4x150 @10s Rest -50 Smooth -50 Fast -50 Smooth

4x200 @10-15s Rest -50 Smooth -50 Build -50 Fast -50 Smooth

Cool Down 200/4:00

200 Loosen

3900 Yards 92 Minutes

12-23-23 Christmas Carol Cardio Cruise

Warm-Up 1000/25:00

300 loosen

4x50 @10s Rest -O Fist Drill -E Flick Drill (Finish Each Stroke o)

200 Choice Kick Kick 

4x75 @10s Rest, Free-O Catch-Up Drill -Even Build To fast

Pre Set 400/12:00

8x50 @10s Rest

1.-25 F.-25 Ez

2.-25 Ez- 25 F

3. All Ez

4 All Fast

Pull Set 400/10:00

4x50  @10s Rest Pull w/ Paddles Desc.1-4

2x100 @10s Rest Pull With Buoy build each to fast

    

Main Set 1800/40:00

2 Rounds

4x75  @ 10s Rest - Free, Desc. 1-4

1x300 @10-15s Rest Free Smooth Breathing every 3/5/7 Per 100 

2x125 @10s Rest Free -1. Positive Split 2. Negative Split(By75)

1x50   @30s Rest Free All out

Kick Set 400/10:00

3x100 @15s Rest - Choice Kick, Desc. 1-3

4x25 @10s Rest: Fast Kick

Cool Down 200/4:00

4x50 Choice Stroke-O Drill - Smooth Swim

4200 yards 101 Minutes