4-17-24 Endurance Elevation Excursion

 Warm-Up 1000/25:00

1x300 Free

1x200 Kick

4x75 @15s Rollin I.M (Fly-Bk-Br, Fr-Fly-Bk .. ect)

4x25 @10s Build to Fast

4x25 @15s Choice Stroke Sprint Cycle 

Main Set 2500/60:00

2x50  @5-10s Free Kick #1.70% #2.80%

1x100 @10s Choice Kick Cruise

4x50  @10s -25 I.M -25 Free 

2x100 @30s I.M Fast

3x100 @10-15s Free Desc. 1-3

1x300 @30s Free Build by 75

4x100 @15s -O I.M Fast -E Smooth Free

2x200 @15s Free I.M

5x100 @10-15s Free Desc.1-4 Hold Pace for 5

 

Warm Down 450/10:00

1x100 @20s Kick

2x75   @15s No Free

2x50  @ 10sFree

4x25  @10sDolphin dive

3950 Yards 95 minutes

4-16-24 Tidal Power Pulse

Warm-Up  900/25:00

1x200 Choice Swim

1x200 Kick

1x200 Pull

4x75 -25 Scull -50 Build

Main Set 2700/60:00

8x25 @10s Choice Kick -Odds Fast

4x50 @10s  Choice Kick -Odds fast

1x100 @20s-Smooth, Choice Swim

6x50  @10s Choice Stroke Build Each to fast

4x75  @10s  3 at 80% One Smooth

4x75  @15s  3 at 90% One Smooth

4x75  @20-30s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

4x50  @10s  3 at 80% One Smooth

4x50  @15s  3 at 90% One Smooth

4x50  @20s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

Warm-Down 300/6:00

4x25 double arm back Stroke w/ a breast kick

4x25 Dolphin dive 

1x50 Kick

1x50 Swim

3900 Yards 91 Minutes

4-12-24 Peak Performance Prep

Warm-Up 800/20:00

200 Swim

100  Choice Kick

4x50 @10s Rest I.M.O D/B

8x25 @10-15s Rest Choice Stroke Desc.1-4,5-8 @

1x100 Choice Loosen/Relax

Kick (Fins Optional) 400/10:00

1x200 @ Choice Kick Cruise

4x50  @ Choice Kick Desc. 1-4

Main Set 2500/60:00

1x200 @20s Rest Free 70-80% Speed

5x100 @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200 @15-30 Rest I.M 70-80% Speed

4x100 @15-30 Rest I.M  Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free 70-80% Speed

3x100  @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest I.M 70-80% Speed

2x100  @15-30 Rest I.M Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free  70-80% Speed

1x100  @15-30 Rest Free All Out

Cool Down 200/5:00

1x100 Choice 

4x25 Dolphin Dive

3900 Yards 95 Minutes

4-10-24 I.M And Speed

Warm-Up 1000/25:00

300 Loosen

100 Kick

4x50 @10s I.M.O D/S

4x50 @5-10s Desc.1-4

4x25 @10s Sprint Cycle

1x100 Choice Stroke Smooth.

Main Set 1800/45:00

4x25  @10-15 Rest Fly Fast

1x100 @30s Active Recovery

4x50  @15-20s Rest Back Fast

1x200 @30 REest Active Recovery

4x75  @15-20 Rest Breast Fast

6x50  @10s Free Active Recovery

4x100 @15-20 Rest Free Fast

4x50  @ 10-15 Rest Choice Stroke Active Recovery.

Speed Set 800/20:00

4 Rounds

4x25 @10-15s Choice Stroke All out 

2x50 @10-15s Active Recovery

Cool Down 200/5:00

8x25 @ Choice Stroke

95 Minutes 3800 Yards