10-16-24 Smooth Strokes, Fast Sprints

Warm Up 900/20:00

200 Choice

200 Kick - Mix up the kicks

200 Pull -Bi lateral Breathing

2x75 @:15-Rest -25 Scull -50 Build

2x25 @:30s Rest As No Breath

4x25 @:10-15s Rest Choice Stroke Sprint Cycle 

Main Set 2600/60:00

2 Rounds

1x300 @:20-30s Rest Pull Cruise

6x50 @:10-15s Rest Choice Stroke Desc.1-4 Hold Pace for 5 and 6

1x200 @:20-30s Rest Swim Or Pull Must be Faster Pace than 300

4x50 @:10s Rest Choice Stroke -Odds Fast -Evens Smooth

1x100 @:15-20s Rest Choice 80% Effort Max U/W Minimal Strokes-Breast Double Pull Outs

2x50 @:15-30s Rest Fast 

1x100 @:30s Rest EZ Recovery Swim or KicK

Cool Down 300/10:00

3x50 @:10-15s Rest Ascend

1x50 Double Arm Back

1x50 Dolphin Dive

1x50 Choice

3800 Yard  90 Minutes

10-12-24 Stroke Warriors

Warm Up 700/20:00

300 Choice

4x50 @:15s Rest Kick Desc. 1-4

8x25 @:15-20s Rest Fins - Kick as far as possible before surfacing- swim fast to the wall. -O, Free -E, Fly or Back

Main Set 2800/60:00

2 Rounds

1x100  @:20 Rest I.M Fast

1x100  @:20 Rest Free Cruise

2x200 @:30s Rest I.M Fast

1x200 @:20s Rest Free Cruise

3x100 @10s Rest I.M fast

1x300 @:20s Rest Free Cruise

Pull 300/5:00

1x300 Pull W/ Paddles -25 Scull -50 Swim

Cool Down 200/5:00

4x50 @ Ascend 

4100 Yards 100 Mins

10/9/24 Take It Slow, Then Go-Go-Go!

Warm-Up 800/20:00

300 Swim Choice

100  Choice Kick

200  Pull

4x25 @:5-10s Rest Choice Kick 1/2 Ez 1/2 Fast

4x25 @:5-10s Rest Choice Kick 1/2 Fast 1/2 EZ

Drill 600/15:00

8x25 @:5-10s Rest Fist Drill w/ Catch Up

4x50 @:10s Rest -Fins,Fingertip Drag w/ Delayed Catch

2x100 @:10s Rest Delayed Catch W/ Paddles and Fins

Main Set 2400/55:00

2 Rounds

1x300 @:30-45s Rest Choice 80%

4x75 @:10-15s Rest  1st round descend 1-4 free, 2nd round stroke or Rolling IM

1x50 @:30s Rest EZ

1x200 @:30s Rest moderate pace 80%

4x50 @:15s Rest 1st round descend 1-4 free, 2nd round stroke or IM

1x50 @:30s Rest EZ

1x100 @Reset moderate pace 80%

Cool Down 250/5:00

250 Free breathing 3/5/3/7/3

4050 Yards 95 Minutes

10-7-24 Drill, Sprint, Survive

Warm Up 850/20:00

300 Choice Swim

100 Choice Kick

4x50 @:10s Rest I.M Order Drill/Build

8x25 @:5-10s Rest Choice Desc. 1-4/5-8

1x50 EZ

Drill 300/6:00

4x25 @:5-10s Rest Free w/ A Dolphin Kick

4x25 @:5-10s Rest Fly Drill 1R-1L-1B 1/1/1

4x25 @:5-10s Rest 1 Fly stroke 2 Kicks 1 Breast Stroke w/ 1 Fly Kick

Main Set 2400/55:00

4 Rounds *Sprints Reverse I.M Order by Round- Free/Br/Bk/Fly

1x25 @:15s Rest Sprint get your time

1x75 @:20-30s Rest EZ

12x25 @:15s Rest Sprint -Stay within 2-3 Seconds of your 25 Sprint

1x200 @:45s-1:00 Min Rest Ez

Cool Down 300/5:00

3x100 Ascend Choice

3850 Yards 86 Minutes

10-5-24 Swim Smart, Kick Hard

Warm-Up 1500/35:00

500 Choice

400 I.M Drill 

300 Pull

200 Free Descend by 50s

100 Choice Kick

Main Set 2400/60:00

4x50 @:5-10s Rest Free -25 Swim -25  #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

3x200 @:10-15s Rest Free-50  Swim, -2 total stroke count, 50 swim, 50 w/ -2 total stroke count

4x50 @:5-10s Rest Free -25 Swim, -25 Swim with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

4x150 @:10-15s Rest Free -50 Swim, 50 Drill, 50 Swim - suggested drill is freestyle with 4 strokes above water, 3 strokes underwater recovery while maintaining kick rate

4x50 @:5-10s Rest Free -25 Swim, -25  with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

6x100 @:5-10s Rest Choice -Odds: -25 Skull/75 Build, -Evens -50 Kick -50 Swim

Cool Down 300/6:00

4x50 Free as Few Breaths as possible 

1x100 Choice

101 Minutes 4200 Yards

10-2-24 Descend and Dominate

Warm Up 700/20:00

200 Choice

4x50 @:10s Rest I.M.Order D/S

1x100 I.M

2x100 @:10s Rest Pull 

Main Set 2700/60:00

4x50 @:10-15s Rest Choice Kick -Odds Fast -Evens Smooth

2x75 @:15s Rest Choice Kick  Desc.1-2

1x100 @:20-30s Rest Choice Kick Build 

1x100 @:20s Rest EZ Active Recovery

8x50 @:20s Rest Build Each to 90%

1x100 @:20s Rest EZ Active Recovery 

12x50 @:30s Rest Choice Stroke -Swim first 50 @ 90-95%, Hold that time.If your time increases more than 2 sec, Do a 50 ez

1x200 @:30-45s Rest EZ Active Recovery

2x200 @:20-30s Rest Pull Negative split by 100

4x100 @:15-20s Rest  Choice Stroke/Equipment, Desc. 1-4

Cool Down 300/6:00

6x50 @:20s Rest Free Breaths: by 50 4,3,2,1,2,3

3700Yards  86Minutes