Thursday - 7-1-21 - Capacity & IM or Stroke Sprint

Warm-up: 1300/26:00

8x50 Best Tech. Free @ :50-1:00

2x100 Strong Kick @ 2:00-2:15

6x50 IM Switch @ :50-1:00

2x100 Pull - Count Strokes @ 1:30-1:45

4x50 Sprint Cycle @ 1:00

Capacity: 1000/15:00-19:00

4 Rounds: 

3x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency Free @ 1:45-2:00

IM or Stroke Sprint: 1500/34:00

2x25 Fast @ :30                                                             Fast as: IMers - Fly   Stroke - Choice

3x50 as: 25 Fast, 25 Max Efficiency Free @ :40-1:00

2x25 Fast @ :30                                                             Fast as: IMers - Back   Stroke - Choice

3x50 as: 25 Fast, 25 Max Efficiency Free @ :40-1:00

2x25 Fast @ :30                                                             Fast as: IMers - Breast   Stroke - Choice

3x50 as: 25 Fast, 25 Max Efficiency Free @ :40-1:00

1:00r

3 Rounds: 

6x50 Best Average @ 1:10                               IMers - O:IMO  E:IM Switch   Stroke - Choice

6-29-21 - Capacity & Sprint

Warm-up: 1400/28:00

400 Loosen

2x200 IM - 25 Drill, 25 Swim

8x50 O:Kick  E:Catch-up w/All Out Kick @ 1:00

8x25 Sprint Cycle @ :30

Capacity: 900/13:00-17:00

2 Rounds: 

6x50 Best Tech. Free @ :40-:55

1x150 Pull - Count Strokes @ 2:30-3:00

Sprint: 1200/24:00-25:30

2x75 as: 25 Fast, 50 Best Tech. Free @ 1:15-1:30

6x25 Fast @ :30

1x100 Active Recovery @ 2:30

2x75 as: 50 Fast, 25 Best Tech. Free @ 1:15-1:30

6x25 Fast @ :30

1x100 Active Recovery @ 2:30

2x75 Fast @ 1:15-1:30

6x25 Fast @ :30

1x100 Active Recovery @ 2:30

Thursday - 6-24-21 - Pull & IM

Warm-up: 1500/30:00

400 Loosen

4x(1x100 IM @ 1:30-2:00

    (1x50 Best Tech. Free @ :45-1:00

200 Kick

12x25 Sprint Cycle @ :30

Pull: 1000/20:00

2 Rounds: 

2x50 Pull - PB @ Ankles @ :45-1:00

2x50 Pull - PB @ Knees @ :45-1:00

1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00

IM: 1500/31:30

3x50 IM Switch @ :50-1:00

6x25 Strong Fly @ :30/:35

1x200 IM - 25 Free, 25 Stroke @ 3:30-4:00

3x50 IM Switch @ :50-1:00

6x25 Fast Back @ :30/:35

1x200 IM - 25 Stroke, 25 Free @ 3:30-4:00

3x50 IM Switch @ :50-1:00

6x25 Strong Breast @ :30/:35

1x200 IM @ 3:30-4:00

Tuesday - 6-22-21 - Capacity or IM

Warm-up: 1400/28:00

200 Loosen

6x50 Kick @ 1:00+

200 IM - Drill, Swim

12x25 Pull - 1. 5 Breath Max  2. 3 Breath Max  3. 1 Breath Max @ :30/:35

200 Free - Drill, Swim

8x25 Sprint Cycle @ :30

Over-Distance & Capacity: 2400/31:30-44:40

1x500 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 7:05-10:00

2x50 Best Tech. Free @ :35-:50

1x400 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 5:40-8:00

4x50 Best Tech. Free @ :35-:50

1x300 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 4:15-6:00

6x50 Best Tech. Free @ :35-:50

1x200 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 2:50-4:00

8x50 Best Tech. Free @ :35-:50

OR

IM / Stroke Endurance: 2100/31:30-45:45

4 Rounds: IMO or Stroke

3x100 as: 75 Best Tech. Free, 25 Stroke @ 1:25-2:15

3x50 IM Switch or Build Stroke @ :45-1:00

2x100 as: 50 Best Tech. Free, 50 Stroke @ 1:30-2:15

1x50 Fast Stroke @ 1:00

Saturday - 6-19-21 @ LT South

Warm-up: 600/12:00-14:00

400 Loosen

200 Kick

Pull & Power: 1500/22:30-30:00

2x50 P - Drag Legs @ :45-1:00

2x150 Strong Fr - 100 w/2-Beat K, 50 Accelerate w/6-8-Beat K @ 2:15-3:00

4x50 P - PB @ Knees @ :45-1:00

2x150 Strong Fr - 100 w/2-Beat K, 50 Accelerate w/6-8 Beat K @ 2:15-3:00

6x50 P - Hold Tempo @ :45-1:00

2x150 Strong Fr - 100 w/2-Beat K, 50 Accelerate w/6-8 Beat K @ 2:15-3:00

Best Average: 

12x100 Best Average @ 2:00-2:30

Thursday - 6-17-21 - IM & Aerobic Free

Warm-up: 1500/30:00

300 Loosen

300 Kick

300 IM - Kick, Drill, Swim

300 Pull

300 Swim - 50 Back, 50 Free

IM: 1500/23:30-31:00

3x200 @ 2:50-4:10

    1. 50 Fly, 150 Best Tech. Free

    2. 50 Best Tech. Free, 50 Back, 100 Best Tech. Free

    3. 100 Best Tech. Free, 50 Breast, 50 Best Tech. Free

6x50 IM Switch @ :50-1:00

3x100 IM - Race Turns & Underwaters @ 1:40-2:10

6x50 Fast Free @ :50-1:00

Aerobic Free: 1500/25:00-31:00

2 Rounds: 

6x50 Best Tech. Free @ :35-:50

1:00r

6x75 Best Tech. Free @ 1:00-1:15

2:00r

Tuesday - 6-15-21 - Power & Pull, & Sprint

Warm-up: 900/21:00

200 Loosen

2x100 as: 50 Strong Free Kick, 50 Catch-up w/All Out Kick @ 2:00+

6x50 Best Tech. Free @ :40-:55

2x(4x25 Scull - Drag Legs @ :40

    (4x25 Sprint Cycle @ :35

Power & Pull: 1600/34:00

2 Rounds: 

4x25 Pull - PB @ Ankles @ :35

4x25 Pull - PB @ Knees @ :35

4x50 Pull - Drag Legs (No PB) @ :50-1:05

1x400 Pull - Max Power; Hold Stoke Count @ Reset

Sprint: 1200/30:30

6x25 Fastest Possible @ :35

1x50 Active Recovery @ 2:00

6x50 Fastest Possible @ 1:10

1x100 Active Recovery @ 4:00

6x100 Fastest Possible @ 2:20

Warm-down: 300/8:00

300 easy

Saturday - First Day Back @ LT South!

Warm-up: 1200/20:00

400 Loosen

2x100 Strong Kick @ 2:00

400 Pull - Count Strokes

4x50 Desc. 1-3; Hold 4 @ 1:00

Pull & Aerobic: 1200/22:00

4x100 Pull @ 1:20-1:50

4x100 Best Tech. Free @ 1:20-1:50

4x100 Fast @ 1:20-1:50

IM: 1200/24:00

3x(2x25 Strong Fly @ :30

    (1x50 Best Tech. Free @ :50-1:00

6x50 Strong Back @ :50-1:00

6x50 Build Breast @ :50-1:00

3x(1x50 Build Free @ :50-1:00

    (2x25 Fast Free @ :30

Warm-down: 200/4:00

200 easy

Thursday - 6-10-21 - Stroke Endurance & Pull

Warm-up: 1100/22:00

12x50 Best Tech. Free @ :50-1:00

200 Kick

6x50 IM Switch or Desc. 1-3; 4-6 @ :50-1:00

Stroke Skill & Endurance: 900/18:00

3 Rounds: IMO or Choice

2x25 Kick @ :30

2x50 Drill @ :50-1:00

2x75 Swim @ 1:20-1:30

Pull & Power: 1500/30:00

3x50 Pull - PB @ Ankles @ 1:00

300 Pull - Count Strokes @ 4:30-6:00

3x50 Pull - PB @ Knees @ 1:00

300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00

3x50 Pull - No PB; Drag Legs @ 1:00

300 Pull - Last 200 Drop PB, Add Strong Kick @ 4:30-6:00

3x50 Best Tech. Free w/All Out Kick @ 1:00

Warm-down: 200/4:00

200 easy

Tuesday - 6-8-21 - Aerobic Free & IM Sprint

Warm-up: 1200/

400 Loosen

4x100 as: 50 Strong Free Kick, 50 Catch-up w/All Out Kick @ 1:45-2:15

4x25 Scull @ :30

4x25 Pull - Max Power + Drag Legs @ :30

8x25 Sprint Cycle @ :30

Aerobic Free: 1300/

4x50 Max Efficiency Free @ :40-1:00

1x200 Pull - Count Strokes @ 3:00-4:00

4x75 Max Efficiency Free @ 1:00-1:30

1x200 Pull - Count Strokes @ 3:00-4:00

4x100 Max Efficiency Free @ 1:20-2:00

IM Sprint: 1200/

2 Rounds: 

3x25 Fast Fly @ :30

1x50 IM Switch - Fly to Back @ :50-1:00

3x50 Fast Back @ 1:00

1x50 IM Switch - Back to Breast @ :50-1:00

3x50 Fast Breast @ 1:00

1x50 IM Switch - Breast to Free @ :50-1:00

3x25 Fast Free @ :30

1:00r

Warm-down: 300/

6x50 O:Best Tech. Free  E:Kick or Scull @ :10r

Thursday - 6-3-21 - Pull & IM or Mid-Distance Free

Warm-up: 1100/20:00

200 Loosen

200 Kick

200 IM - Drill, Swim

6x50 Best Tech. Free @ :45-:55

8x25 Sprint Cycle @ :30

Pull: 1200/25:00

6x50 Pull - PB at Knees @ :50-1:00

1x300 Pull - Count Strokes @ :30r

6x50 Pull - Drag Legs (No PB) @ :50-1:00

1x300 Pull - Count Strokes @ :30r

IM: 1500/30:00

2x(2x50 Best Tech. Free @ :45-1:00

    (2x25 Fast Fly @ :30

2x50 Strong Back @ :45-1:00

2x50 IM Switch - 25 Fly, 25 Back @ 1:00

2x(2x50 Best Tech. Free @ :45-1:00

    (2x25 Fast Back @ :30

2x50 Strong Breast @ :50-1:00

2x50 IM Switch - 25 Back, 25 Breast @ 1:00

2x(2x50 Best Tech. Free @ :45-1:00

    (2x25 Fast Breast @ :30

2x50 Fast Free @ :40-1:00

2x50 IM Switch - 25 Breast, 25 Free @ 1:00

OR

Mid-Distance Free: 1500/27:00

3 Rounds: 

6x50 Best Tech. Free @ :40-:50

2x100 Fast @ 1:30-1:45

:30r