9-30-21 - Descending Stroke or IM

Warm-up: 600/12:00
200 Loosen
100 Scull
200 Kick
100 IM

Power & Pull: 1400/28:00
2 Rounds: 
2x(1x50 Catch-up - Drag Legs (No PB) @ 1:00
    (1x150 Pull - Max Power! @ 2:00-3:00
6x50 O:Pull - Build Tempo  E:Fast - Add Strong @ :50-1:00

Descending Stroke: 1000/21:00
2 Rounds: 
2x75 Strong Stroke @ 1:10-1:30+
4x50 as: 25 Build Free, 25 Fast Stroke @ :50-1:00+
6x25 Fast Stroke @ :30/:35+

OR

Descending IM: 1000/21:20
2 Rounds: 
2x75 Strong @ 1:15-1:30+
    1. 25 Fly, 25 Back, 25 Breast
    2. 25 Back, 25 Breast, 25 Free
3x50 IM Switch - 25 Strong, 25 Fast @ :50-1:00+
8x25 IMO - Fast @ :30/:35+

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

9-28-21 - Descending Free

Warm-up: 800/15:00
300 Loosen - 100 Free, 50 Back
300 Strong Kick
4x50 as: 25 Catch-up, 25 Max Efficiency Free @ 1:00

Descending Free: 1800/24:00-33:00
6x150 Max Efficiency Free @ 2:00-2:45
6x100 Build Free @ 1:20-1:50
6x50 Fast Free @ :40-:55

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

9-25-21 - Best Average

Warm-up: 900/19:00
200 Loosen
2x50 Strong Kick @ 1:00-1:15
200 IM - Drill/Swim
2x50 Build Kick @ 1:00-1:10
200 Pull - Count Strokes
2x50 Fast Kick @ 1:00-1:05

Pre-Set: 1100/21:00
6x100 Max Efficiency Free @ 1:15-1:50
6x50 Desc. 1-3; 4-6 @ :45-1:00
8x25 Sprint Cycle @ :30

Best Average: 1300/29:00
2 Rounds: 
6x75 Best Average @ 1:10-1:40
:30r
1x200 Reset - Could be Swim, Pull, Kick - Choice

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

9-23-21 - Stroke Sprint

Warm-up: 1500/30:00
200 Loosen
2 Rounds: 
2x100 Strong Kick @ 2:00
3x100 as: 75 Max Efficiency Free, 25 Strong Stroke @ 1:30-2:00
1x50 Fast Kick @ 1:00
4x25 Sprint Cycle @ :30

Stroke Sprint: 1300/28:00
4 Rounds: 
3x50 as: 25 Build Free, 25 Fast Stroke @ :50-1:05
1x100 Pull - Stretch-out / Reset @ 2:00
3x25 Fast Stroke @ :30/:35

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

9-21-21 - Freestyle Skill & Descending Efforts

Warm-up: 400/10:00
200 Loosen
100 Strong Kick
100 Front Scull

Freestyle Skill & Power: 1100/23:30
2x25 Hand-Lead Kick @ :30-:40
2x25 Dog Paddle @ :30-:40
2x25 Catch-up @ :30-:40
2x200 Pull - Count Strokes @ 2:45-4:00
2x25 Hand-Lead Kick @ :30/:35
2x25 Single Arm @ :30/:35
2x25 Catch-up @ :30/:35
2x200 Pull - Count Strokes @ 2:45-4:00

Descending Efforts: 900/18:00
3 Rounds: 
1x150 Max Efficiency Free @ 2:00-3:00
1x100 Build Free @ 1:20-2:00
1x50 Fast Free @ :40-1:00

Finishing Speed: 400/8:00
2 Rounds: 
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00
200 easy

9-18-21 - Best Average! Go, Go, Go!

Warm-up: 1400/30:00
3x200
    1. Loosen
    2. 25 Catch-up, 25 Max DPS (Distance Per Stroke)
    3. Drill, Swim (IM?)
3x100 Strong Kick @ 1:50-2:30
6x50 Desc. 1-3; 4-6 @ :50-1:00
8x25 Sprint Cycle @ :30

Best Average: 1600/31:00
2x150 Build by 50 @ 2:15-3:00
6x100 Best Average @ 1:20-1:50
1x200 Active Recovery @ 4:00
2x100 Build @ 1:30-2:00
6x50 Best Average @ :45-1:00

Finishing Speed: 400/8:00
2 Rounds: 
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy  E:Fast @ :30

Warm-down: 200/5:00
200 easy

9-16-21 - Stroke Speed

Warm-up: 1000/
200 Loosen
8x50 IMO - O:Kick  E:Drill @ 1:00-1:15
2x100 IM @ 1:30-2:15
8x25 Sprint Cycle @ :30

Power & Pull: 600/
6x50 Pull - Hold Stroke Count @ :50-1:00
1x300 Pull - Build by 100 @ 4:30-6:00

Stroke Speed: 1500/
3 Rounds: 
2x75 Strong Stroke @ 1:10-1:40
4x25 Fast thru 15 (2/3) @ :30/:35
2x50 Build Stroke @ :50/1:10
4x25 Last 10 Fast @ :30/:35
2x25 Fast Stroke @ :30/:35

Warm-down: 
200 easy

9-14-21 - Aerobic Capacity

Warm-up: 1100/23:00
200 Loosen
200 (IM) Drill, Swim
4x50 Steady K @ 1:00-1:15
6x50 Pull - Count Strokes @ :50-1:00
8x25 Sprint Cycle @ :30

Aerobic Capacity: 1600/31:00
2x200 Best Tech. Free @ 2:40-4:00
3x50 Strong Free @ :40-:55
2x150 Best Tech. Free @ 2:00-3:00
3x50 Desc. 1-3 @ :40-:55
2x100 Best Tech. Free @ 1:20-2:00
3x50 as: 1.Strong 2-3.Fast @ :40-:55
2x50 Best Tech. Free @ :40-1:00
3x50 Fast @ :40-:55


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

9-11-21 - Over-Distance Pull & Aerobic Free

Warm-up: 1000/22:00
400 Loosen
2x100 Steady Kick @ :15r
200 Pull - Count Strokes
8x25 Sprint Cycle @ :30

Over-Distance Pull & Aerobic Free: 1750/33:00
1x250 Pull - Count Strokes @ 3:45-5:00
6x100 Max Efficiency Free @ 1:20-2:00
1x200 Pull - Count Strokes @ 3:00-4:00
6x75 Max Efficiency Free @ 1:00-1:30
1x150 Pull - Count Strokes @ 2:15-3:00

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

9-9-21 - Aerobic Warm-up & Choice Stroke

Warm-up: 2000/40:00
200 Loosen
4x50 Steady Kick @ :10r
200 Pull - Count Strokes
12x100
    1-4. Catch-up Free @ 1:35-2:00
    5-8. 50 Pull, Drop PB, 50 Best Tech. Free w/Strong Kick @ 1:25-2:00
    9-12. Best Tech. Free @ 1:15-2:00
8x25 Sprint Cycle @ :30

Stroke: 600/13:00
6x25 Strong Stroke @ :30/:35
3x100 as: 75 Best Tech. Free, 25 Fast Stroke @ 1:30-2:00
6x25 Fast Stroke @ :30/:35

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

9-7-21 - Welcome Back!

Warm-up: 1400/
400 Loosen
4x100 Drill, Swim @ :10r
4x100 IM @ :10r
8x25 Sprint Cycle @ :30

Aerobic Freestyle: 1200/
2x50 Pull - PB @ Ankles @ :50/1:00
2x50 Pull - PB @ Knees @ :50/1:00
2x50 Pull - Drag Legs @ :50/1:00
2x300 Pull - Count Strokes @ 4:30/6:00
2x50 Best Tech. Free @ :50/1:00
2x50 Best Tech. Free @ :45/:55
2x50 Best Tech. Free @ :40/:50

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

Warm-down: 200/
200 easy