Thursday - 7-22-21 - Pull & Power, IM or Best Average

Warm-up: 900/20:00
200 Loosen
200 IM - Drill, Swim
6x50 Desc. 1-3; 4-6 @ 1:00

8x25 Sprint Cycle @ :30

Catch, Pull, & Power: 900/15:00-20:00

3 Rounds: 

2x25 Single Arm @ :30/:35

2x50 Pull - PB between Knees @ :50-1:00

2x75 Max Power / Max Efficiency Free @ 1:10-1:30

IM: 1800/36:00

4x25 Strong Fly @ :25-:35

3x50 as: 25 Strong Fly, 25 Build Back @ :45-1:00

3x50 Fast Back @ :50-1:00

3x50 as: 25 Build Back, 25 Fast Breast @ :45-1:00

6x25 Build Breast @ :30/:35

3x50 as: 25 Fast Breast, 25 Fast Free @ :45-1:00

3x50 All Out Free @ :50-1:00

2 Rounds: 

1x100 IM - Best Turns @ 1:40-2:00

1x300 IM as: 50 Strong, 25 Fast @ 5:00-6:00

OR

Best Average Free: 2100/50:00

6x100 Hold Best Average @ 1:45-2:15

200 Active Recovery @ 4:00-5:00

6x75 Hold Best Average @ 1:15-1:45

200 Active Recovery @ 4:00-5:00

6x50 Hold Best Average @ :45-1:15

200 Active Recovery @ 4:00-5:00

6x25 Hold Best Average @ :30

Warm-down: 300/6:00

300 easy

Tuesday 12/16

Today we are going to start assessing our progress. The set we do today, make note of it, as you will see it in the future! GET YOUR THINKING CAPS ON!

During the main set you will choose 1 of the following to find your Threshold Pace (T-Pace):

1. 1000 for time
2. 3 x 300 @ :30 rest
3. *3 x 100 @ :20 secs rest *for beginning swimmers only

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5/3 x 200 @ :20 secs rest     odds: 75 swim / 25 kick
                                         evens: 50 FR / 100 IM drill / 50 FR
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Choose 1:

1000 for time

• T-pace = Take your total time and divide it by 10. That's your average pace per 100 yards (i.e. 12:30 = 1:15)

3 x 300 @ :30 rest

• Each swim should be within 15 secs of each other.
• T-pace = add all 300s and divide by 9. (i.e. 4:05, 4:10; 4:15 = 12:30 / 9 = ~1:13

*4 x 100 @ :20 secs rest 

• Each swim should be within 5 secs of each other
• T-Pace = Add all 100s and divide by 4

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Best Average (BA): Holding the fastest time that you can consistently swim each swim. Your pace on a best average set should be faster than your T-Pace, but not as fast as sprint pace.

6/3 x 100 FR holding BA @ 1:00 min rest

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4 x 75 IMO kick / drill / swim
100 easy


varies