2-11-26 Blue Line Builder

Warm Up 900/20:00

300 Loosen -every 3rd 25 Fist Drill

6x50 @10-15s Rest I.M Switch

4x50 @:10-15s Rest Descend 1-4

4x25 @:10-15s Rest Choice Stroke Build to Fast

Pre Set 700/20:00

4x100 @:15s Rest Paddles I.M -as 15 Yards Free(4 Underwater Dolphin Kicks off Each wall) 10 Yards Stroke

6x50 @:10-15s Rest Kick W/ a board Stay Underwater until 4th Blue line

4x25 @:10-15s Rest Scull -Odds Head First -Evens Feet First

Main Set 2000/45:00

2 Rounds 

1x200 @3:00    /3:40   /4:20   /5:00  /6:20   /8:20

1x150 @2:00   /2:30   /3:00   /3:30   /4:30   /6:00

1x50  @:45      /:55    /1:05    /1:15   /1:35  /2:05

1x150 @2:00   /2:30   /3:00   /3:30   /4:30  /6:00

1x100 @1:20   /1:40   /2:00   /2:20  /3:00   /4:00

2x50 @:45      /:55    /1:05    /1:15    /1:35  /2:05

1x10 @1:20    /1:40   /2:00   /2:20   /3:00   /4:00

3x50 @:45     /:55     /1:05    /1:15    /1:35  /2:05

Cool Down 200/5:00

8x25 @:10-15s Rest I.M Order 

3800 Yards 90 Minutes

1-29-24 Push Your Limits

Warm Up 1000/20:00

2 Rounds

300 Loosen

100 -4 Strokes Fly, 8 Strokes Back, 4 Strokes Breast, 8 Strokes Free, (Round 2 Reverse 8 Strokes Free,4 Strokes Breast,8 Strokes Back,4 Strokes Fly)

100 -Kick last 50 Build

Main Set 2600/60:00

2x200 @:15-30s Rest -Odd 100 I.M 100 Free -Even I.M

2x150 @:15-30s Rest Negative Split 60%/80%

2x100 @:15-30s Rest Build

2x50 @:30s Rest Race Pace 

1x50 @:30s Rest Active Recovery

4x50 @:10-15s Rest -Odds Head Up Free Style  -Evens Finger tip Drag Drill

4x75 @:10-15S Rest  -as Kick/Scull/Swim

4x100 @ #1.last 50 Fast #2. Last 75 #3.Fast #4.Faster!

1x50 @:30s Rest Active Recovery

4x75 @:15-30s Rest -Odds -25 Fast Kick -50 Smooth Swim -Evens -50 Fast Swim -25 Smooth Kick 

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

4x25 @:15s Rest All Out Swim

Cool Down 300/5:00

4x75 @:15s Rest Free

-Odds Breathing 3/5/7

-Evens Breathing 7/5/3

3900 Yards 85 Minutes

1-8-25 Underwater Mastery

Warm Up 800/20:00

300 Loosen

200 Kick

100 I.M

8x25 @:10-15s Rest Sprint Cycle (Fast/Ez, Ez/Fast,Build,Sprint by 25)

Pre Set (fins) 550/10:00

4x25 @:30s Rest Max Underwater

3x50 @:15-20s Rest Rest 4,5,6 Dolphin Kicks Off the wall By 50

4x25 @:30s Rest Max Underwater

6x50 @:15-20s Rest 3/5/7 Breathing by 5

Main Set 2300/50:00

2  Rounds

4x75 @:10-15s Rest Choice Stroke Build Each 75

1x300 @:1:00 Min Rest Swim/Pull 80% Max Effort

8x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

1x200 @:30s Rest Swim Negative Split

4x25 @:15-30s Rest Max Under Water

1x50 @:30s Rest Active Recovery

Speed(Choice Equipment/Stroke) 300/5:00

12x25 @:10-15s Rest Choice Stoke 2 Fast 1 Smooth

Warm Down 200/5:00

200 -50 Swim -50 Kick -50 Scull -50 Swim

100 Mins 4150 Yards

10-28-23 Broomsticks are Overrated: We Swim!

Warm-Up - 600/15:00

200 Free - Focus on a long, smooth stroke.

4x50 @ 15s Rest: -25 Free build -25 Choice stroke.

4x50 @ 10s Rest: -Odds Kick (Flutter/Choice) -Evens Pull.

Pre-Set - 400/10:00

4x100 @ 10s Rest: -25 Drill -25 Swim x2. Choose a different stroke each time.

Set 1 – 1100/26:00

4x275 @ 10-15s Rest:

1: 175 Free (threshold pace) / 100 IM

2: 100 IM / 175 Free (threshold pace)

3: 175 Free (threshold pace) / 100 IM

4: 100 IM / 175 Free (threshold pace)

Threshold pace =70-80% Max Effort

Set 2 – 900/22:00

3x300 @ 20s Rest:

1: 100 Fast Free / 100 Moderate Breast / 100 Easy Free

2: 100 I.M / 100 Fast Free / 100 Easy Free

3: 100 Easy Free / 100 Fast Back / 100 Moderate Free

Stroke Transition - 700/18:00

4x175 @ 20s Rest:

1: 50 Free / 25 Back  / 50 Breast / 50 Free 

2: 50 Free / 25 Breast  / 50 Fly  / 50 Free

3: 50 Free  / 25 Fly / 50 Back / 50 Free

4: 100 I.M /75 Free

Pull & Breathing Pattern – 400/10:00

4x100 @ 10s Rest:

Pull buoy, no kick. Change breathing pattern every 25 (3, 5, 3, 7 for Free).

Cool Down - 200/4:00

4x50 Choice Stroke @ 15s Rest:

4300 Yards 105 Minutes

2-16-23 Every Stroke All the Equipment Something for Everybody! (I Hope☺️)

 
Warm-up 900/20:00
200  Loosen
200  Kick (choice of kick)
200 Pull w/ Paddles
100  Backstroke 
100  Breaststroke 
100 Free build to moderate
Main Set 2900/55:00
6 x 50  Free Desc. 1-3,4-6 @:50-1:15
6 x 100  IM @1:30-2:30
4 x 200 Free Pull w/ pads, Desc 1-4. 2:30-4:00
4 x 100  Breaststroke @1:30-3:00
4 x 50  Free all-out Sprint w/ Fins @1:00-1:30
4 x 25  Free No Breath.@:40-1:30
2 x 150  Free Pull W/ Pads and Buoy Desc. each 150 to Fast @2:15-3:00
2 x 100 Free #1 80% #2 100%@1:15-2:00
Warm-down 200/4:00
200  EZ
4000 yards 79 Minutes

11-3-22 Something for everybody !

Warm-Up 1000 21:00

100 Loosen

200 Pull

3x100 Freestyle I.M @2:00-2:30

200 Kick 

2x

1x50+2x25

50=Build Free@1:00 25's = Fast Choice Stroke @:30

Drill 300/6:30

2 Rounds

1x50 Right arm Down Left arm back Free @ 1:15

1x50 3/6/3 Free @1:00

1x50 3 Stokes 3 Second glide @1:00

Main Set: 2300 49:00

2x25 Scull @:45

4x50 Kick or Drill /Swim 1:00-1:15

6x75-Odds Free -Evens No Free @ 1:30-2:00

4x100 Fins Free Desc 1-4 @1:30-2:00

4x100 Pull Last 25 Fast  @1:30-2:00

10x50-Odds Fast -Evens Smooth ( Choice Equip) @1:00

12x25 Free 3 Fast 1 Smooth (Choice Equip) @:30

Cool Down  200/4:00

200 loosen

81 Minutes 3800 Yards