1-23-22 - How Fast Can You Go?!

Warm-up: 1600/32:00
400 Loosen
8x50 as: 25 Catch-up, 25 Max Efficiency Free @ :50-1:00
400 Pull - Count Strokes
4x50 Desc. 1-3; Hold 4 @ :50-1:00
8x25 Sprint Cycle @ :30

Pre-Set: 400/8:00
2x25 Fast thru 15 @ :30
3x100 as: 50 Fast, 50 Max Efficiency Free @ 1:30-2:00
2x25 Fast @ :30

Best Average: 2000/47:00
How FAST can you go?
8x100 Best Average @ 2:00-2:30
300 Active Recovery @ Reset
4x100 Best Average @ 2:00-2:30
200 Active Recovery @ Reset
2x100 Best Average @ 2:00-2:30
100 Active Recovery @ Reset

Warm-down: 400/8:00
200 easy
2x25 Scull
2x25 Kick
100 easy

1-20-22 - Power, Pull, & Speed

Warm-up: 1200/25:00
300 Loosen
200 Steady Kick
100 Scull, Rev. Scull
6x75 Best Tech. Free - Hold Stroke Count @ 1:00-1:30
6x25 Sprint Cycle - No All easy @ :30

Power & Pull: 900/20:00
1x300 Pull - Count Strokes @ 4:00-6:00
Chute Optional: 
    (1x25 All Out Free Kick @ :30-:45
4x(1x50 Max Power - Drag Legs @ :45-1:15
Chute off
1x300 Pull - Count Strokes - Better?  Worse?  Same?  @ 4:00-6:00

Speed: 900/18:00
3x50 as: 25 Fast, 25 Max Efficiency Free @ 1:00
1x50 Strong Back @ 1:00
3x50 as: 25 Build Free, 25 Fast @ 1:00
1x50 Strong Back @ 1:00
4x50 O:Fastest Possible  E:Active Recovery @ 1:00
Reset
3x25 Fast, easy @ :30
1x25 Max Efficiency Free @ :30-:45
3x25 easy, Fast @ :30
1x25 Max Efficiency Free @ :30-:45
4x25 O:Fastest Possible  E:Active Recovery @ :30 (Bank?)

Warm-down: 200/4:00
200 easy 

1-18-22 - Aerobic Free or IM

Warm-up: 1300/25:00
400 Loosen
2x100 Strong Back @ 1:30-2:00
2x100 Pull - Count Strokes @ 1:30-2:00
6x50 Desc. 1-3; 4-6 or IM Switch @ :45-1:00
8x25 Sprint Cycle @ :30

Aerobic Free or IM: 1500/30:00
3x100 Max Efficiency Free or IM @ 1:20-2:00
6x25 Best Tech. Free w/Fewest Breaths or Strong Fly @ :25-:35
3x100 Max Efficiency Free or IM @ 1:20-2:00
6x25 Best Tech. Free w/Overkick or Build Back @ :25-:35
3x100 Max Efficiency Free or IM @ 1:20-2:00
6x50 @ 1:00
    Free - 25 Build, 25 Fast w/Fewest Breaths Possible
    IM - IM Switch - 25 Build, 25 Fast

Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00
200 easy

1-15-22 - Aerobic & Best Average

Warm-up: 900/18:00
200 Loosen
6x50 as: 25 Kick, 25 Drill (Catch-up?) @ :50-1:00
200 Pull - Count Strokes
8x25 Sprint Cycle @ :30

Aerobic: 1200/25:00
2 Rounds: 
4x100 Max Efficiency Free - Consistent Stroke Count @ 1:20-2:00
2x75 IM - Fly, Back, Breast OR Back, Breast, Free @ 1:15-1:30
1x50 Max Efficiency Free - Fewest Breaths Possible @ Reset

Best Average: 1500/33:00
4x150 Best Average @ 2:30-3:00
1x100 Active Recovery @ 3:00
4x100 Best Average @ 1:40-2:00
1x100 Active Recovery @ 3:00
4x50 Best Average @ :50-1:00
1x100 Active Recovery @ 3:00

Finishing Speed: 200/4:00
2x25 Fast, easy @ :30
2x25 easy Fast @ :30
4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00
200 easy