10-10-23 Flip, Sip (water, of course), and Rip through the Lanes!

Warm-Up 800/20:00

300 Free – Loosen focus on long, efficient strokes.

4x50 @ :10s rest – Alt: 25 Back / 25 Free, 

4x50 @ :10s rest – Free, Desc. 1-4

4x25 @ :10s rest – 1/2 Fast 1/2 Easy -Odds Free -Evens No Free

Technique Set 600/15:00

6x50 @ :15s rest – Free Drill: -Odds Catch-Up  -Evens Fist Drill

4x50 @ :15s rest – Back Drill:  25 right arm, 25 left arm.

4x25 @ :10s rest – Free, Sprint Cycle 

Race Strategy Set 1800/40:00

4x150 @ :20s rest – Steady Pace

8x50 @ :15s rest – Odds: Free strong; Evens: Backstroke strong.

4x100 @ :20s rest – 1st 50 Backstroke at race pace, 2nd 50 Free easy.

4x100 @ :20s rest – 1st 50 Free at race pace, 2nd 50 Backstroke easy.

Speed Set 400/12:00

8x50 @ :15s rest – Odds: Backstroke, focus on underwaters and speed; Evens: Free, aiming for max speed while maintaining technique.

Cool Down 200/5:00

4x50 @ :10s rest – Choice Stroke, Cool Down

3800 yards 92 Minutes

10-7-23 From Paddle to Battle: Dive into the Deep End!

Warm-Up 800/20:00

300 Free Loosen

4x50 @ 10s rest - Back/Freestyle by 25, thinking of the changing colors of the Northern Lights.

4x50 @ 10s rest Flutter Kick W/ a Board

4x25 @ 10s rest - Sprint Cycle

Drill Set: 600/16:00

3x100 @ 15s rest - Free. Odd lengths: fingertip drag, Even lengths: full stroke.

4x50 @ 15s rest - Back. Count strokes.

2x50 @ 10s rest - Free with a focus on breathing. Breathe on one side going down, the other coming back. 

Main-Set 2000

1000/22:00

2x500 Free @ :30s rest:

1st 500:  Swim at a steady pace for the first 400, then pick up the speed for the last 100.

2nd 500:  start fast for the first 100  and then settle into a steady pace for the remaining 400.

600/15:00

3x200 @ :20s rest:

1st 200: Free - Start with a smooth and easy pace for the first 100, then gradually build your speed for the second half.

2nd 200: Back - Maintain a consistent pace throughout

3rd 200: Free -  Start strong and gradually decrease your speed.

400/10:00

4x100 @ :20s rest:

1st 100:  - Free. -25 Fast -50 Smooth -25 Fast

2nd 100: - Free.  maintain an even pace throughout this 100.

3rd 100:  - Back.  At a Strong Pace

4th 100: - Free. -50 Fast -50 Moderate

Cool Down: 100/2:00

100 Easy Choice 

3500 Yards 85 Minutes

7-3-23 Swimming into the Fourth of July

Warm-Up 700/20:00

2x100 Freestyle  @ 10-15 Seconds Rest

6x50 -Odds Back Stroke - Evens Choice Stroke. @ 1:15-1:30

1x100 I.M 

1x100 Kick 

 

Fourth of July Fact #1: "Did you know the Declaration of Independence was actually voted on July 2nd, but it wasn't declared until July 4th, 1776?"

Drill 400/ 10:00

2x100 as -50 Free Style Drill 6k/5s/6k - 50 Build to 80 %( Kicks Should be Done in a single Hand Lead Position) @15-20 Seconds Rest

2x100 Breast Drill as -50 2k 1p  -50 1Pull 2-3 Second Pause and glide. @15-20 Seconds Rest

Fourth of July Fact #2: "The Liberty Bell in Philadelphia is tapped thirteen times every Fourth of July in honor of the original thirteen American colonies."

Main Set (Choice Equip) 2100/42:00

3 Rounds

2x200 Freestyle at 70% effort focusing on maintaining a consistent pace 30 Seconds Rest

2x100 Freestyle at 80% effort focusing on increasing pace and tempo Throughout the 100 15 seconds rest

1x100 Freestyle  sprint 1-minute rest

Fourth of July Fact #3: "John Adams and Thomas Jefferson, both signers of the Declaration of Independence and former presidents, died on the same day: July 4th, 1826."

Cool-Down 300/8:00

1x100 Kick

1x100 Swim

1x00 - 50 Back -50 Breast

Fourth of July Fact #4: "Three U.S. presidents, John Adams, Thomas Jefferson, and James Monroe, died on July 4th. President Calvin Coolidge was born on July 4th."

3600 Meters 90 Minutes 

6-26-23 Hydrodynamic Hustle: Speed and Endurance

Warm-Up 800 20:00

200 Loosen

6x50 Choice Stroke  -Odds Drill  -Evens  Swim @ 1:00-1:30

4x50 Kick - Odds butter Fly Kick -Even Freestyle Kick @ 1:15-2:00

2x50 Free  -Odd -25 Smooth -25 Builld - Even -25 Build -25 Fast @1:00-1:30

Pre-Set 600/16:00

4x50 Free - Odds Breathing Every 3 - Evens Breathing Every 5 @1:00-1:30

4x50 -25 Right Arm Back Stroke -25 Left Arm BackStroke. @1:15-2:00

4x50 Free Desc. 1-4 @1:00-1:20

Threshold (Choice Equipment)  800/20:00

4x100 Free - Done as a hard yet Sustainable Effort. Aim for a Consistent time on each one.  @1:40-2:30

1x200 Negative Split by 100 @ 3:30-5:00

4x50  Free Fast  @ 1:00-1:30

Main Set (Choice Equip) 1300/30:00

4x100  Free- Ascend 1-2. Desc 3-4. @1:40-2:30

1x200 Active Recovery @ 4:00-5:00 

8x50  Free Desc. 1-4, 5-8 1:00-1:30

1x200 Active Recovery @ 4:00-5:00

2x50  Free Fast  @ 1:00-1:30

Cool Down 200/5:00

200 Loosen 

3700 Meters 91 Minutes. 

4-5-22 - Back-end Aerobic (Keeping the long workouts going!)

Warm-up: 1200/24:00

400 Loosen

200 Strong Kick

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

3x100 Scull - Focus on Water Tension / Grip @ 2:00

8x25 Sprint Cycle @ :30

Pull: 800/16:00

4x50 Pull - Count Strokes / Fingertips Down @ :50-1:00

1x200 Pull - Maintain Stroke Count @ 3:00-4:00

4x50 Breast Pull - Fingertips Down / Max Power @ 1:00-1:15

1x200 Pull (Free) - Maintain Stroke Count @ 3:00-4:00

Back-end Speed: 1200/24:00

6x150 as: 100 Max Efficiency Free, 50 Strong Stroke @ 2:15-3:00

4x(1x50 Build Free @ :45-1:00

    (1x25 Fast Stroke @ :30

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

3-5-22 - Back-end Speed & Threshold @ LT NORTH

Remember, we are at LT NORTH today from 6:00-7:30 AM

Warm-up: 1300/26:00

200 Loosen

12x50 @ :45-1:00

    1-3. Max Efficiency Free - Count Strokes

    4-6. IM Switch or Desc. 1-3

    7-9. Catch-up w/Overkick

    10-12. IM Switch or Desc. 1-3

200 Steady Kick

12x25 Sprint Cycle @ :30

Back-end Speed: 1200/24:00

8x150 as: 

    O:125 Max Efficiency Free, 25 Strong Stroke @ 2:00-3:00

    E:100 Max Efficiency Free, 50 Strong Stroke @ 2:00-3:00

Stroke can be Free or IMO

Threshold: 900/24:00

6 Rounds: 

1x100 Max Efficiency Free @ 1:15-2:00 (Short Rest)

1x50 Fastest Possible @ 1:15-2:00 (Long Rest)

Warm-down: 600/12:00

300 easy

200 Steady Kick

100 Scull

Thursday - 5-13-21 - Capacity & Back-end Speed

Warm-up: 1700/29:00-36:30

400 Loosen

6x100 Desc. 1-3; 4-6 @ 1:30-2:00

200 Kick

6x50 IM Switch @ :50-1:05

200 Pull

Capacity: 1200/19:00-27:00

3 Rounds: 

8x50 Best Tech. Free - Maintain Stroke Count & Kick @ :40-1:00

1:00r

Back-end Speed: 1100/17:40-23:20

4x100 as: 75 Best Tech. Free, 25 Fast Stroke @ 1:25-2:05

2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05

4x75 as: 50 Best Tech. Free, 25 Fast Stroke @ 1:10-1:35

2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05

4x50 as: 25 Best Tech. Free, 25 Fast Stroke @ :55-1:05

Warm-down: 400/10:00

400 easy

4-15-21 - Pull & Back-end Speed

Warm-up: 1200/

2x200 Loosen @ :15r

4x50 Strong Kick @ 1:00+

3x100 IM @ 1:40-2:10

4x25 Strong Kick @ :30+

8x25 Sprint Cycle @ :30

Power & Pull: 800/

2x25 Breast Pull - Drag Legs @ :45

2x25 Pull - PB @ Ankles @ :30

2x25 Breast Pull - Drag Legs @ :45

2x25 Pull - PB @ Knees @ :30

6x100 Pull @ 1:30-2:00

    1-2.Pull - Focus on Catch & Power

    3.Drop PB - Maintain Catch & Power, Add Strong Kick

Back-end: 2000/

2 Rounds: 

3x100 as: 75 Best Tech. Free, 25 Fast @ 1:30-2:00

4x25 All Out @ :30

1x50 Active Recovery @ 2:00 (Reset)

3x150 as: 100 Best Tech. Free, 50 Fast @ 2:15-3:00

4x25 All Out @ :30

3-23-21 - Over-Distance Free & Back-end Stroke

Warm-up: 1400/28:00

400 Loosen

2x200 as: 25 Drill, 25 Swim @ :15r

400 Pull - Count Strokes

2x100 as: 25 Kick, 25 Swim @ :15r

Over-Distance Free: 2100/35:00-46:00

3x225 as: 150 Best Tech. Free, 75 Fast Free @ 3:00-4:30

:30r

1x75 Fast Free @ 1:30

3x175 as: 125 Best Tech. Free, 50 Fast Free @ 2:20-3:30

:30r

1x75 Fast Free @ 1:30

3x125 as: 100 Best Tech. Free, 25 Fast Free @ 1:40-2:30

:30r

1x75 Fast Free @ 1:30

12x25 @ :30

    3 All Out, 1 easy

OR

Back-end Stroke: 2100/35:00-42:00

12x150 as: 

    O:100 Best Tech. Free, 50 Strong Stroke @ 2:15-3:00

    E:125 Best Tech. Free, 25 Fast Stroke @ 2:15-3:00

12x25 @ :30

    3 All Out, 1 easy

Warm-down: 500/10:00

3x100 Best Tech. Free @ :10r

200 Kick, Scull

3-16-21 - Back-end Stroke or Free

Warm-up: 2000/39:00

200 Loosen

12x50 as: 

    1-6. Best Tech. Free - Count Strokes @ :45-:55

    7-12. Desc. 1-3; 4-6 or IM Switch @ :50-1:00

200 Steady Kick

6x100 as: 

    1-3. Best Tech. Free - Count Strokes @ 1:25-1:50

    4-6. Desc. 1-3 or 100 IM @ 1:35-2:00

200 Pull

8x25 Sprint Cycle @ :30

Back-end Stroke or Free: 1500/30:00

4x75 as: 50 Best Tech. Free, 25 Strong Stroke @ 1:10-1:30

2x50 Fast Stroke @ 1:00

4x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30-2:00

2x50 Fast Stroke @ 1:00

4x125 as: 100 Best Tech. Free, 25 Strong Stroke @ 1:50-2:30

2x50 Fast Stroke @ 1:00

Warm-down: 

300 easy

10-16-20 - Pull & Back-end Stroke

Warm-up: 800/17:00

300 Loosen

200 Steady K

100 Sc

8x25 Sprint Cycle @ :30

Pull: 1400/23:00

1x400 P - Count Strokes @ 6:00+

4x25 Best Tech. Fr w/O-K @ :30

1x300 P - Count Strokes @ 4:30+

4x25 Best Tech. Fr w/O-K @ :30

1x200 P - Count Strokes @ 3:00+

4x25 Best Tech. Fr w/O-K @ :30

1x100 P - Count Strokes @ 1:30+

4x25 Best Tech. Fr w/O-K @ :30

Back-end Stroke: 1500/25:00

6x(1x125 as: 75 Best Tech. Fr, 50 Fast Str @ 1:50+

    (1x75 as: 50 Best Tech. Fr, 25 Fast Str @ 1:20+

12x25 All Out @ :30

Warm-down: 300/6:00

300 easy

9-26-20 - Back-end Speed

Warm-up: 1200/22:30

6x100 Best Tech. Fr - 3 Dolphins @ 1:35/1:45

6x50 Strong Fr K @ 1:00+

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

Skill: 900/19:30

3 Rounds: 

2x50 as: 25 Dr1, 25 Best Tech. @ 1:05

2x50 as: 25 Dr2, 25 Best Tech. @ 1:05

2x50 Build @ 1:05

Drill Suggestions: 

Fly - Single Arm, Single/Double, 2R-2L-2B

Back - Single Arm, Triple Switch, 2R-2L-4B

Breast - Br w/Dolphin, 1P/2K, 2Br-2Fl

Free - Catch-up, Triple Switch, Zipper

Back-end Speed: 2400/43:00+

3 Rounds: 

4x150 as: 100 Best Tech. Fr, 50 Fast @ 2:00/2:30+

4x50 @ 200P (All Out?) @ 1:05

9-18-20 - Kick, Pull, & Back-end Speed

Warm-up: 900/16:00

300 Loosen

300 Strong K

300 P - Count Strokes

Kick: 800/16:00

4 Rounds: 

2x25 All Out Fr K @ :35

2x75 Best Tech. Fr w/Build K @ 1:25

Power & Pull: 1500/24:00

3 Rounds: 

2x25 P - PB @ Ankles @ :35

2x25 P - PB @ Knees @ :35

2x200 P - Last 100 Drop PB, Add Strong K @ 2:35/2:50/3:05

Back-end Speed: 1200/20:00

2 Rounds: 

3x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:05-2:20

3x50 All Out Str @ 1:00

Warm-down: 200/3:00

200 easy

8-31-20 - Back-end Stroke & Pull

Warm-up: 1100/21:00

200 Loosen

8x50 as: 25 Streamline Fl K on Bk, 25 Catch-up w/6+ Beat K @ 1:00

200 IM - 25 Dr, 25 Sw

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

Back-end Stroke: 1200/21:00

2 Rounds: 

3x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:15/2:30

6x25 O:Max DPS  E:Fast Str @ :30

Pull: 1000/15:00

5x200 P - Last 50 Drop PB, Add Strong K @ 2:30/2:45/3:00

Warm-down: 200/3:00

200 easy