2-4-26 Hold Your Water

Warm Up 1000/25:00

6x100 @:10-15s Rest #1-3. Freestyle #4.Backstroke #5.Breast #6.Choice 

8x25  @:10-15s Rest Choice Kick -Odds Smooth  -Evens Build to 80%

4x50  @:10-15s Rest #1. Fist Drill #2. Finger Tip Drag #3. Zipper Drill #.4 Silent Swim(no splashing or making a sound)

Main Set  3000/60:00

2 Rounds

1x300 @:20-30s Rest Pull Breathing 3/4/5 by 100 

4x50 @:10-15s Rest Free at 85%

1x100 @:30s-1:00 Min Rest Active Recovery

4x75 @:15s Rest Free 90%

4x100 @:10-15s Rest Choice Stroke -50 Kick-50 Swim

1x100 @:30s Rest Free 95%

1x100 @:Reset Active Recovery

Cool Down 200/5:00

(Easy)Option #1. 4x50 Choice 

(HARD)Option #2. Give a Teammate a high five and say one nice thing to them  =)

 

4200 Yards 90 Minutes

2-2-26 Stroke Economy Day

Warm Up 1000/25:00

1x300 Freestyle I.M ( 75 Free / 75 Back / 75 Breast / 75 Free)

3x100 @:10s Rest Pull First 75: 12–18 strokes per 25 Last 25: build to ~80% 

6x50 @:10s Rest Kick Descend 1-3, Ascend 4-6

4x25 @:10-15s Rest I.M - Distance Per Stroke 8-14 Strokes Per 25

Pre Set 500/15:00

4x50 @:10s Rest Drill 

#1. 1 Stroke 3 Second Glide (Glide W/ arms Out, Face Down)

#2. 1 Pull Two Kicks 

#3. Separation Drill (Pull w/ legs Together - Then Kick)

#4. Breaststroke Fist Drill

8x25 @:15-30s Rest 

#1. Normal Breast Stroke (count strokes)

#2-5. Breaststroke Decrease stroke count by 1 each 25

#5-8. Add 1 stroke back every 25

1x100 Breaststroke, focusing on gliding

Main Set 1800/40:00

2 Rounds 

1x200 @:15-20s Rest As 50 Free / 50 Back / 50 Breast / 50 Free

4x50 @ Choice Stroke -Odds DPS -Evens Build to Fast

4x75 @:15-20s Rest  Choice Stroke 

-Odds -25 DPS -25 Build to Fast -25 Fast 

-Evens Active Recovery

4x25 @:15s Rest Choice Stroke Fast

1x100 @:Reset Active Recovery Swim/Pull/Kick

Kick 300/5:00

4x75@:15s Rest Kick -25 Push N Glide(3rd-4th line) transition into Fast Freestyle Kick -50 Kick Build to Fast 

Cool Down 200/5:00

8x25 @ -Odds Double Arm Backstroke w/ a breast  Kick -Evens Choice

1-30-26 Form Fuels Speed

Warm Up 900/20:00

300 Choice Every 3rd 25 Backstroke

6x50 @:10-15s Rest -Odds 5 Strokes 6 Kick Switch -Evens Single Arm Free 

6x50 @:10-15s Rest (Fins) -Odds Kick on Side   -Evens -25 Streamline Flutter Kick on back -25 on Stomach(Stroke to breath)

4x25 @:10-15s Rest -Odds Scull -Evens Free Distance Per Stroke  

Pre Set 600/15:00

6x100 @:10-15s Rest 

#1. Fist Drill

#2. Catch Up Drill

#3. Head Tap Drill

#4. Fingertip Drag

#5. 3 Strokes 6 Kicks  Strokes

#6. Freestyle As Few Stroke as Possible 

Main Set 2000/50:00

4x100 @:10-15s Rest #1. Buoy at Ankles #2. Buoy at Knees  #3. Buoy At Thighs #4. No Buoy -Backstroke

2x200 @:20-30s Rest Free w/ Fins Paddle and Snorkel. Build to Fast by 50 

4x(4x50) @:5-10s Rest Choice Stroke Descend 1-4

6x50 @:5-10s Rest I.M Switch

3x100 @:10s Rest Choice Stroke Descend 1-3 

Cool Down 200/5:00

8x25 Backstroke

3700 Yards 90 Minutes

1-26-26 Hold Your Water

Warm Up 1000/30:00

300 Loosen Every 3rd 25 Fist Drill

6x50 @:10-15s Rest -Odds Kick -Evens Pull

4x50 @:10-15s Rest  Free  Drill -Odds 3 Strokes 3 Second Glide  -Evens Catch Up Drill 

4x50 @:15s Rest I.M Single Arm -25 R -25 Left

Pre Set 600/10:00

4x75 @:15-20s Rest -25 Scull -25 Hand Lead Flutter Kick -25 Distance Per Stroke 

6x25 @:10s Rest -Odds Double Arm Back W/ a flutter Kick -Evens Breast 1 Pull 3 Second Glide   

6x25  @:10-15s Rest -Odds Hand Lead Breaststroke kick -Evens Fly Drill 3R/3L/3Full

Main Set  2000/45:00

3x200 @:15-30s Rest #1.70% #2.Negative Split 70%-80% #3.150 Yrds 80% Last 50 90%

8x50 @:15-30s Rest -25 Fast -25 Active Recovery

3x(4x50) @:15-30s Rest

#1.Distance Per Stroke #2. Build to 80% #.3 Hold 80% #.4 Active Recovery 

4x100 @:20-25s Rest Choice Stroke Descend 1-4 (4=90-100%)

Cool Down 200/5:00

8x25 @:10s  Rest Free Breathing 4,3,2,1,1,2,3,4 by 25

3800 Yards 90 Minutes