Tuesday - 8-3-21 - Aerobic Free & Stroke Specific

Warm-up: 1400/27:00
200 Loosen
4x100 Catch-up w/Strong Kick @ 1:30-2:00
200 IM - Drill, Swim
4x100 Pull - Count Strokes @ 1:30-2:00
8x25 Sprint Cycle @ :30

Aerobic Freestyle: 1600/23:00-30:00
2 Rounds: 
6x100 Best Tech. Free - Count Strokes @ 1:15-1:50
1x200 Pull - Count Strokes @ 4:00+

Stroke Specific: 700/11:10-14:40
2x150 as: 100 Best Tech. Free, 50 Strong Stroke @ 2:10-3:00
2x25 Fast Stroke @ :30-:40
2x100 as: 50 Best Tech. Free, 50 Strong Stroke @ 1:25-2:00
2x25 Fast Stroke @ :30-:40
2x50 Strong Stroke @ 1:00

Saturday - 7-31-21 - Aerobic Free

Warm-up: 600/12:00-16:00
300 Loosen
200 Kick
100 IM

Freestyle Skill: 1400/26:00
2 Rounds: 
4x25 Free Kick w/Board @ :30/:35
4x50 Catch-up Free @ :45-1:00
4x100 Best Tech. Free @ 1:15-1:40

Aerobic Free: 1200/25:00
3x100 Best Tech. Free @ 1:15-1:30
6x50 easy Speed - Fast & Relaxed @ :50-1:00
3x100 Best Tech. Free @ 1:15-1:30
6x50 O:@ 200P  E:@ Active Recovery @ 1:00

Warm-down: 600/15:00
2x100 Best Tech. Free or Black @ :10r
6x50 Best Tech. Free or Black @ :10r
1x100 Front Sc

Thursday - 7-29-21 - Double-Check the Weather!

Warm-up: 1000/
200 Loosen
300 Kick/Drill/Build
6x50 Desc. 1-3; 4-6 @ :50+
8x25 Sprint Cycle @ :30+

Freestyle Skill: 600/
2 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:15+
3x50 Best Tech. Fr - Count Strokes @ :50+

Best Average: 1800/
2 Rounds:
5x50 Best Average @ 1:00+
1x200 Pull - Count Strokes @ 3:30+
5x50 Beat Best Average @ 1:05+
1x200 Pull - Count Strokes @ 3:30+

Warm-down: 200/
200 easy

Saturday - 7-24-21 - Pull & Aerobic

Warm-up: 900/18:00

200 Loosen

200 IM - Dr, Build

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

8x25 Sprint Cycle @ :30


Pull: 1100/17:00-20:00

2 Rounds: 

2x25 P - PB @ Ankles @ :30

2x25 P - PB @ Knees @ :30

2x25 Best Tech. Fr w/All Out K @ :30

2x200 P - Hold Stroke Count @ 2:45/3:30


Aerobic: 1900/37:00

5x100 Best Tech. Fr - Hold Stroke Count @ 1:35/2:00+

2x50 Strong K @ 1:00

4x100 Best Tech. Fr - Hold Stroke Count @ 1:30/1:55+

2x50 Strong K @ 1:00

3x100 Best Tech. Fr - Hold Stroke Count @ 1:25/1:50+

2x50 Strong K @ 1:00

2x100 Best Tech. Fr - Hold Stroke Count @ 1:20/1:45+

2x50 Strong K @ 1:00

1x100 Best Tech. Fr - Hold Stroke Count @ 1:15/1:40+


Warm-down: 200/4:00

200 easy