7-28-22 Last Day of Season!

Warm-Up 900/20:00
3x100 Loosen @2:00
6x50 @1:15
-Odds Kick 
-Evens Pull 
-Or I.M Switch
3x100 Choice @2:00 Desc. Each 100

Drill 600/13:00
2x100 @2:00 Scull Or Pull
4x50 @1:15  Free Drill
2x100  @2:00Max Eff Free

Over Distance/Threshold 1900/40:00
1-2x (4x150 Max Eff. Free @3:00
         (4x50 @1:15 Back Stroke
6x50 @ :50-1:00 Max E Free

Cool Down 200/4:00
200 Smooth

3500 Meters 77 Minutes

7-26-22 Threshold- Very Long Practice-Adjust As Needed!

Warm-Up 900/18:00
200 Swim
200 Pull 100 With Pads and buoy 100 with pads
100 Kick
4x50 I.M D/S or Desc 1-4 @1:00
4x50 25F 25Smooth @ 1:00

Main Set 2400/48:00
4x200 @4:00 Desc Or Pull
8x100 @1:30-2:00 All Out Low Rest Interval 
16x50 @1:00 @Odds Easy Evens Fast

Drill 400/10:00
8x50 @1:10
-Odds 3 Stokes 1-3 Second Glide
-Evens 3Strokes 6 kicks

Kick 600/15:00
I.M Order by Round Or Choice Stroke
3x(2x50+1x50+1x50)
2x50=Kick @1:30
1x50= D.P.S@1:00
1x50 Build@1:00

Cool Down 100/2:00
100 Easy

 4700 Meters 90 Minutes

7-23-22 Aerobic Free/ Sprint

Warm-up: 1200/

200 Loosen
12x50 3 Pull, 3 Swim @ :50/1:00
2x100 Kick @ 2:00
8x25 Sprint Cycle @ :30

Aerobic Free: 1500/
3 Rounds: 
3x100 Best Tech. Free @ 1:25-2:00
2x75 Pull - Count Strokes @ 1:15-1:30
2x25 Max Efficiency Free - Fewest Possible Breaths @ :30

Stroke Sprint: 1200/
2 Rounds: 
4x25 All Out thru 15 @ :30/:35
1x100 Max Efficiency Free @ 1:30-2:00
4x25 All Out Last 10 @ :30/:35
1x100 Max Efficiency Free @ 1:30-2:00
4x25 All Out @ :30/:35
1x100 Max Efficiency Free @ 1:30-2:00

Warm-down: 300/8:00
300 easy

7-21-22 Long Course Ladder

Warm-Up 600/14:00
200 Loosen
2x50Kick @1:15
4x50 I.M Drill/Swim Or 1-4 Desc @1:10-1:30
2x50-25 Fast 25 Distance Per Stroke Free @1:15
Drill 450/12:00
3 Rounds
1x50 Count your Strokes
1x50 Try to lower the count
1x50 Try to Match your lowest Stroke Count while increasing your speed.
Aerobic Ladder 1500/30:00
1x100 5 seconds rest
1x200 10 sec rest
1x300 15 sec rest
1x400 20 sec rest
1x500 25 sec rest
Speed 600/18:00
3 Rounds
1x50 25 No Breath 25, 60%Max E @1:10-1:30
1x50 25 Scull, 25 70% Max Effort @1:10-1:30
1x50 25 Heads Up Breaststroke, 25, 80% Max Effort @1:10-1:30
1x50 All Out Free @1:10-1:30
Cool Down 300/6:00
300 Cool Down Choice

3450 Meters 80 Minutes