2-7-25 Speed Without Slop

Warm Up 900/20:00

300 Swim

4x75 @:15s Rest I.M Order Kick/Drill/Swim

4x50 @:10-15s Rest Freestyle Descend 1-4

4x25  @:15-30s Rest Sprint Cycle (½ Fast ½ Ez. ½ Ez ½ Fast. Build. Sprint)

Pre Set 500/15:00

4x25 @:10s Rest Freestyle Underwater Recovery

2x50 @:10-15s Rest Silent Swim Freestyle

4x25 @:10s Rest 3 Strokes 6 Kicks

2x50 @:15s Rest Distance Per Stroke Freestyle

4x25 @:10s Rest 3 Strokes 3 Second Glide 

Main Set 2400/55:00

3 Rounds 

3x50 @:10-20s Rest Descend 1-3 (#3. =85-90%)

4x75 @:15-20s Rest 85% Effort

2x25 @:30-40s Rest All Out

1x300 @: Reset Active Recovery (Round#1. Swim. Round#2.Kick. Round#3. Pull)

Cool Down 200/5:00

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

4000 Yards 95 Minutes

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