300 Loosen
300 IM - Kick, Drill, Build
3x100 Desc. 1-3 @ 1:40+
3 Rounds:
2x25 Single Arm @ :30+
2x25 Drill (Catch-up) @ :30+
2x25 Best Tech. @ :30+
3x50 Hold Best Tech. or IM Switch @ :40-1:00+
IM:
1x400 IM as: 25 Free, 25 Stroke @ 6:00+
4x25 Fast Fly @ :30+
1x300 IM as: 25 Stroke, 25 Free, 25 Stroke @ 4:30+
4x25 Fast Back @ :30+
1x200 IM @ 3:00+
4x25 Fast Breast @ :30+
1x100 IM @ 1:30+
4x25 Fast Free @ :30+
Free:
3 Rounds:
1x400 Pull - Hold Stroke Count @ 5:20-6:00+
4x25 Fast @ :30+
200 easy
1-23-20
200 Loosen
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ :50+
12x25 Sprint Cycle - 1-4.Free 5-8.Best 9-12.Worst @ :30+
IM:
4 Rounds: IMO
2x25 Kick @ :35+
2x25 Drill (Single Arm) @ :35+
2x25 Swim (Best Tech.) @ :35+
1x100 IM - Best Turns @ 2:00+
Free:
4 Rounds:
2x25 Handlead Kick (Superman Position) @ :35+
2x25 Single Arm @ :35+
2x25 Catch-up @ :35+
1x100 Best Tech. Free @ 2:00+
4x400 @ 6:00+ or :20r
1.Pull
2.300 Pull / 100 Free w/Strong Kick
3.200 Pull / 200 Free w/Strong Kick
4.100 Pull / 300 Free w/Strong Kick
200 easy
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ :50+
12x25 Sprint Cycle - 1-4.Free 5-8.Best 9-12.Worst @ :30+
IM:
4 Rounds: IMO
2x25 Kick @ :35+
2x25 Drill (Single Arm) @ :35+
2x25 Swim (Best Tech.) @ :35+
1x100 IM - Best Turns @ 2:00+
Free:
4 Rounds:
2x25 Handlead Kick (Superman Position) @ :35+
2x25 Single Arm @ :35+
2x25 Catch-up @ :35+
1x100 Best Tech. Free @ 2:00+
4x400 @ 6:00+ or :20r
1.Pull
2.300 Pull / 100 Free w/Strong Kick
3.200 Pull / 200 Free w/Strong Kick
4.100 Pull / 300 Free w/Strong Kick
200 easy
1-21-20
300 Loosen
8x50 O:Kick E:Drill @ 1:00+
300 Pull - Count Strokes
2 Rounds:
6x50 Free @ :40+
1x100 Catch-up w/All Out Kick @ 2:00+
4 Rounds:
2x25 Fly @ :25+ or Free - No Breath @ :30+
2x50 Back @ :45+ or Free @ :45
2x100 as: 50 Breast, 50 Free @ 1:40 or Free @ 1:20+
200 easy
8x50 O:Kick E:Drill @ 1:00+
300 Pull - Count Strokes
2 Rounds:
6x50 Free @ :40+
1x100 Catch-up w/All Out Kick @ 2:00+
4 Rounds:
2x25 Fly @ :25+ or Free - No Breath @ :30+
2x50 Back @ :45+ or Free @ :45
2x100 as: 50 Breast, 50 Free @ 1:40 or Free @ 1:20+
200 easy
1-18-20 - 5:00-6:00 AM @ NORTH
200 Loosen
2x50 Kick @ 1:00+
200 Pull
2x50 Kick @ 1:00+
200 IM - Drill / Build
IM:
3 Rounds: IMO - No Free
6x25 Swim - Count Strokes @ :30+
1x150 IM (Skip Stroke of Round - ex:6x25 Back + 150 IM - Fly, Breast, Free) @ 2:30+
2 Rounds:
1x300 IM - Mid 25 always Free - ex:25 Fly, 25 Free, 25 Fly, 25 Back, 25 Free, 25 Back... @ 5:00+
3x100 IM @ 1:40+
20x25 as: 1-4.Fast @ :25+ 5.Active Recovery @ 1:20+
200 easy
Free:
3 Rounds:
6x25 Drill - R1.Single Arm R2.Catch-up R3.Best Tech. @ :30+
1x150 Pull - Desc. by Round @ 2:15+
2 Rounds:
1x300 Neg. Split @ 4:30+
3x100 Best Average @ 1:30+
20x25 as: 1-4.Fast @ :20+ 5.Active Recovery @ 1:10+
200 easy
2x50 Kick @ 1:00+
200 Pull
2x50 Kick @ 1:00+
200 IM - Drill / Build
IM:
3 Rounds: IMO - No Free
6x25 Swim - Count Strokes @ :30+
1x150 IM (Skip Stroke of Round - ex:6x25 Back + 150 IM - Fly, Breast, Free) @ 2:30+
2 Rounds:
1x300 IM - Mid 25 always Free - ex:25 Fly, 25 Free, 25 Fly, 25 Back, 25 Free, 25 Back... @ 5:00+
3x100 IM @ 1:40+
20x25 as: 1-4.Fast @ :25+ 5.Active Recovery @ 1:20+
200 easy
Free:
3 Rounds:
6x25 Drill - R1.Single Arm R2.Catch-up R3.Best Tech. @ :30+
1x150 Pull - Desc. by Round @ 2:15+
2 Rounds:
1x300 Neg. Split @ 4:30+
3x100 Best Average @ 1:30+
20x25 as: 1-4.Fast @ :20+ 5.Active Recovery @ 1:10+
200 easy
1-14-20
400 Loosen
200 Kick
6x50 IM Switch @ 1:00+
4x25 Sprint Cycle @ :30+
8x150 Pull - O:Last 50 Drop PB, Add All Out K E:All Pull @ 2:00/2:15+
IM Option - O:25 IMO, 25 Fr E:25 Fr, 25 IMO @ 2:00/2:15+
20x50 as: 4 @ Best Average @ 1:00, 1 @ Active Recovery @ 1:30
300 easy
1-11-20
200 Loosen
200 Kick
200 IM - Drill/Build
8x50 Desc. 1-4; 5-8 @ 1:00+
IM:
3 Rounds: IMO - No Free
2x25 Kick - IMO by Round @ :30+
2x25 Swim - IMO by Round @ :25+
2x100 IM @ 1:35+
6x200 O:IM @ 3:00+ E:Pull @ 2:45+
200 easy
Free:
3 Rounds:
4x50 Pull - 1.PB @ Ankles 2.PB @ Knees 3.Regular 4.Swim w/All Out K @ :50+
4x50 Free @ :40+
16x25 1-3.Smooth / Best Tech. 4.All Out @ :25+
12x25 1-2.Smooth / Best Tech. 3.All Out @ :30+
8x25 1.Smooth / Best Tech. 2.All Out @ :35+
4x25 All Out @ :40+
200 easy
200 Kick
200 IM - Drill/Build
8x50 Desc. 1-4; 5-8 @ 1:00+
IM:
3 Rounds: IMO - No Free
2x25 Kick - IMO by Round @ :30+
2x25 Swim - IMO by Round @ :25+
2x100 IM @ 1:35+
6x200 O:IM @ 3:00+ E:Pull @ 2:45+
200 easy
Free:
3 Rounds:
4x50 Pull - 1.PB @ Ankles 2.PB @ Knees 3.Regular 4.Swim w/All Out K @ :50+
4x50 Free @ :40+
16x25 1-3.Smooth / Best Tech. 4.All Out @ :25+
12x25 1-2.Smooth / Best Tech. 3.All Out @ :30+
8x25 1.Smooth / Best Tech. 2.All Out @ :35+
4x25 All Out @ :40+
200 easy
1-9-20
600 Continuous - 2x(200 Swim + 100 Kick)
8x50 O:Pull E:Catch-up @ 1:00+
2 Rounds: R1.Free R2.Stroke
4x50 Drill @ 1:00+
4x50 Desc. 1-4 @ 1:00+
4x100 as: 75 Free, 25 Stroke @ 1:35+
4x75 as: 50 Free, 25 Stroke @ 1:15+
4x50 as: 25 Free, 25 Stroke @ :55+
4x25 Stroke @ :35+
300 easy
8x50 O:Pull E:Catch-up @ 1:00+
2 Rounds: R1.Free R2.Stroke
4x50 Drill @ 1:00+
4x50 Desc. 1-4 @ 1:00+
4x100 as: 75 Free, 25 Stroke @ 1:35+
4x75 as: 50 Free, 25 Stroke @ 1:15+
4x50 as: 25 Free, 25 Stroke @ :55+
4x25 Stroke @ :35+
300 easy
1-7-20
200 Loosen
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ 1:00+
6x50 IM Switch @ 1:00+
3x400 P - Last 100 Drop PB, Add All Out K @ 5:40+
IM:
3 Rounds:
2x25 Fly @ :25+
1x150 as: 50 Back, 50 Breast, 50 Free @ 2:40+
:30r
2x25 Fly @ :25+
1x100 as: 50 Back, 50 Breast @ 1:40+
2x25 All Out Free @ :30+
Free:
3 Rounds:
1x150 Free - Build Legs @ 2:10+
2x25 All Out Free @ :25+
:30r
4x50 Fast Free - Think 200P @ :50+
200 easy
200 IM - Drill / Build
6x50 Desc. 1-3; 4-6 @ 1:00+
6x50 IM Switch @ 1:00+
3x400 P - Last 100 Drop PB, Add All Out K @ 5:40+
IM:
3 Rounds:
2x25 Fly @ :25+
1x150 as: 50 Back, 50 Breast, 50 Free @ 2:40+
:30r
2x25 Fly @ :25+
1x100 as: 50 Back, 50 Breast @ 1:40+
2x25 All Out Free @ :30+
Free:
3 Rounds:
1x150 Free - Build Legs @ 2:10+
2x25 All Out Free @ :25+
:30r
4x50 Fast Free - Think 200P @ :50+
200 easy
1-2-20 - HAPPY NEW YEAR!
400 Loosen
200 IM - Drill / Swim
4x50 Best Tech. Free - Paddle on Head @ 1:00+
4x50 Desc. 1-4 @ 1:00+
Free:
500 Free for Time - Average 100s (ex: 5:50 = 1:10 Average)
200 Recovery - Kick, Drill, or Swim
then...
5x100 For Time - Beat 500 Time @ Average + :15 (ex: 1:10 Average + :15 = 1:25)
200 Recovery - Kick, Drill, or Swim
or
10x50 For Time - Beat 500 Time @ Average / 2 + :15 (ex: 1:10 Average / 2 = :35 + :15 = :50)
200 Recovery - Kick, Drill, or Swim
IM:
4 Rounds:
1x50 Free @ :45+ (short rest - :10 or less)
1x50 Stroke - IMO by Round @ 1:00+
1x50 Free @ :45+ (short rest - :10 or less)
2x25 Stroke - IMO by Round @ :30+
3 Rounds:
2x50 IM Switch - by Round @ 1:00+
1x100 IM - Fast @ 1:50+
Everyone:
20x25 as: 4 Fast, 1 easy @ :35+
300 easy
200 IM - Drill / Swim
4x50 Best Tech. Free - Paddle on Head @ 1:00+
4x50 Desc. 1-4 @ 1:00+
Free:
500 Free for Time - Average 100s (ex: 5:50 = 1:10 Average)
200 Recovery - Kick, Drill, or Swim
then...
5x100 For Time - Beat 500 Time @ Average + :15 (ex: 1:10 Average + :15 = 1:25)
200 Recovery - Kick, Drill, or Swim
or
10x50 For Time - Beat 500 Time @ Average / 2 + :15 (ex: 1:10 Average / 2 = :35 + :15 = :50)
200 Recovery - Kick, Drill, or Swim
IM:
4 Rounds:
1x50 Free @ :45+ (short rest - :10 or less)
1x50 Stroke - IMO by Round @ 1:00+
1x50 Free @ :45+ (short rest - :10 or less)
2x25 Stroke - IMO by Round @ :30+
3 Rounds:
2x50 IM Switch - by Round @ 1:00+
1x100 IM - Fast @ 1:50+
Everyone:
20x25 as: 4 Fast, 1 easy @ :35+
300 easy
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