2-27-21 - Sprint IM & Free

Warm-up: 1000/19:00+
200 Swim
200 Kick
200 IM - Drill, Swim
200 Pull
200 Swim

Sprint IM: 2000/41:00+
2 Rounds: 
2x25 Fast Fly @ :30/:35
1x150 as: 50 Back, 50 Breast, 50 Free @ 2:15-3:15
2x25 Fast Fly @ :30/:35
2x25 Fast Back @ :30/:35
1x100 as: 50 Breast, 50 Free @ 1:30-2:10
2x25 Fast Fly @ :30/:35
2x25 Fast Back @ :30/:35
2x25 Fast Breast @ :30/:35
1x50 Free @ :45-1:05
8x25 Fast - 2 of each @ :30/:35
2:00r
1x200 IM or 2x100 IM - Fastest Possible

OR

Sprint Free: 2000/34:30+
2 Rounds: 
6x25 All Out Free Kick w/Board @ :30/:35
4x25 Fastest Possible @ :30/:35
1x350 Pull - Max Power + Accelerate Turns @ 5:15-7:00
4x25 Max Efficiency - 3 Breaths or less @ :30/:35
6x50 O:Fastest Possible  E:Active Recovery @ :50/1:00

2-25-21 - Getting Warmer... Time to go FASTER - Sprint Free or Stroke

Warm-up: 1000/20:00+
400 Loosen
4x50 w/PB as: 25 Scull, 25 Max Power @ 1:15
200 Strong Kick
4x50 Desc. 1-4 @ 1:00

Kick to Pull: 600/13:00+
2 Rounds: Fins, Paddles Optional
2x25 All Out Kick @ :35
2x25 as: 12.5 All Out HL Kick, 12.5 Fast Swim @ :35
2x25 Pull - Max Power + PB @ Knees @ :35
3x50 Max Power - 25 Pull (No PB), 25 Fast Swim @ 1:00

Sprint: 1200/26:00+
2 Rounds: 
1x25 Fast thru 15 @ :30
2x50 Hold Best Average @ :45/1:00
1x25 Fast Last 10 @ :30
:30r
1x25 Fast thru 15 @ :30
2x75 Hold Best Average @ 1:15/1:30
1x25 Fast Last 10 @ :30
:30r
1x25 Fast thru 15 @ :30
2x100 Hold Best Average @ 1:45/2:00
1x25 Fast Last 10 @ :30

2-23-21 - Freestyle or IM

Warm-up: 1200/25:00
300 Loosen @ 4:30-6:00
3x100 Kick - Desc. 1-3 @ 1:30-2:00
300 IM - 25 Swim, 25 Drill, 25 Swim @ 5:00-7:00
12x25 Sprint Cycle @ :30

Freestyle: 1700/35:00
4x(1x225 Pull - Count Strokes @ 3:00-4:30
    (1x50 Best Tech. Free w/All Out Kick @ :50/1:00
1:00r
6x100 Max Efficiency @ 1:15-2:00

IM: 1600/33:00
4x150 Strong - Race Turns @ 2:15-3:00 
    O:50 Fly, 50 Back, 50 Breast
    E:50 Back, 50 Breast, 50 Free
8x25 Fast - 2 of each @ :30
4x100 IM Strong - Race Turns @ 1:25-2:00
8x25 Fast - 2 of each @ :30
1:00r
1x200 IM - Fastest Possible 

2-20-21 - Freestyle or Stroke

Warm-up: 600/12:00+
600 Continuous as: 200 Loosen, 100 Steady Kick, 200 IM - Drill/Swim, 100 Steady Kick

Fly or Free Kick: 400/9:20+
2 Rounds: 
2x25 Streamline Fly or Free K on Stomach @ :35+
2x25 Streamline Fly or Free K on Right Side @ :35+
2x25 Streamline Fly or Free K on Back @ :35+
2x25 Streamline Fly or Free K on Left Side @ :35+

Freestyle Group: 2000/30:00+
2 Rounds: 
6x150 Best Tech. Free @ 2:00-3:00
    1-3. Count Strokes / Max Efficiency
    4-5. Accelerate
    6. FAST!
4x25 Max Efficiency w/Fewest Breaths @ :35
Reset

OR 

Stroke Group: 1900/32:00+
2 Rounds: 
2x150 as: 100 Best Tech. Free, 50 Strong Stroke (Fly, Back, or Breast) @ 2:15-3:15
2x25 Fast Stroke (Fly, Back, or Breast) thru 10m @ :30-:40
2x100 as: 50 Best Tech. Free, 50 Strong Stroke (Fly, Back, or Breast) @ 1:30-2:10
2x25 Fast Stroke (Fly, Back, or Breast) thru 15m @ :30-:40
2x50 Strong Stroke (Fly, Back, or Breast) @ :45-1:05
2x25 Fast Stroke (Fly, Back, or Breast) thru 25m @ :30-:40
1x200 Pull - Count Strokes @ Reset