9-11-24 Drills and Thrills

Warm-Up  600/15:00

300 Choice Loosen

6x50 Kick -25 Flutter -25 Dolphin Kick

Pull-Drill(Pullbuoy) 300/10:00

6x50 @:10s Rest 

-25 Free Touching buoy Behind the hip 

-25 Double Arm Back 

Breast-Drill(Paddles)600/15:00

2x50 @:10s Rest Breast Pull W/ Dolphin kick (1 Kick Per Stroke)

1x100 @20s Rest  Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Pull w/ a Flutter kick(Fast Pull-No Glide)

1x100 @:20s Rest Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Stroke 

1x100 @20s Rest  Catch-up Drill W/ and Over Kick

Set 1 I.M Ladder 750/20:00

3x(25+50+75+100)

25= @:10s Rest Fly 

50= @:10s Rest Back 

75= @:10s Rest Breast 

100=@:10s Rest Free( Descend by Round 3rd round all out)

Set 2 1500/40:00

3 Rounds

1x50 @:10s Rest Choice Stroke -25 Fast -25 Ez

1x100 @:10-15s Rest Choice Stroke Cruise

1x150 @10s Rest Choice Stroke -50 Build-50 Strong-50 Ez

1x200 @:15-20s Rest Choice Stroke Ascend - Start Fast end Smooth

Cool Down 200/5:00

4x50 Free 4 Breaths per 50

3900 Yards 105 Minutes 

1-20-24 Dive In, Freak Out

Warm-Up 800/25:00

4x200 @10-15s rest

-O -50 Free-50 Back -50 Br -50 Free

-E 100 Free -50 No Free -50 Free

Tech And Drill 600/15:00

6x50 @5-10s Rest Free Drill/ Zipper With Fingertip Drag

6x50 @5-10s Rest Back Drill -25 Right Arm -25 Left arm

Kick 400/10:00

8x50 @10s Rest

-O Flutter Kick

-E Fly or Breast

Main Set 1400/30:00

2x200 @15s Rest  I.M

4x100 @10-15s Rest  -25 Fast Free -25 Ez Bk -25 Fast Free -25 ez Breast

4x50  @10s Rest Free -O Build - Sprint

4x100 @ 10s rest-75 Smooth -25 Sprint

Sprint 600/15:00

3x100 @10-15s I.M

6x50 @:30 Seconds Free Sprint

Cool Down 200/5:00

200 loosen

4000 Yards 100 Minutes

10-21-23 Bewitched Breaststroke & Frightful Fly!

Warm-Up 700/18:00

300 Free

6x50 @ 15s Rest:

Odds: Free Bilateral Breathing 3/5 by 25

Evens: 25 Back / 25 Breast

4x25 @ 10s Rest: Odds Breast, Evens Fly

Kick Set: 300/10:00

6x50 @ 15s Rest:

Odds: Flutter Kick

Evens: Butterfly Kick

Drill Set: 400/10:00

4x50 @ 15s Rest: Breast Stroke 1 Pull two Kicks

4x50 @ 15s Rest: Butterfly single-arm, Double arm, Single Arm 

Endurance and Technique: 1500/35:00

Technique Focus:

 4x125 @ 10-15s Rest:

50 Breast -focus on high elbow catch and glide

50 Free -Bi-Lateral breathing 

25 Fly -Focusing on undulating body movement

Endurance Emphasis:

 3x200 @ 10s Rest:

75 Free (steady pace)

25 Breast (emphasis on maintaining technique when tired)

75 Free (steady pace)

25 Fly (focus on maintaining form in fatigue)

Speed and Transition: 

4x100 @ 15s Rest:

25 Breast -Fast

25 Free -Easy

25 Fly -Fast

25 Free -Easy

Race Strategy: 750/20:00

6x75 @ 10s Rest:

50 Free (25 Fast / 25 Smooth)

25 Breast ( Build to a strong finish)

3x100 @ 10s Rest:

25 Fly (all out)

50 Free (Moderate/Fast Effort)

25 Breast (Focus on Glide)

Cool Down: 200/4:00

2x100 @ 2:00:

1st: 100 IM 

2nd: 100 Free 

3850 Yards  97 Minutes

10-19-23 From Breast’s Best Glide to Butterfly’s Sky High

Warm-Up 800/20:00

300 Free: Build by 75

4x50 @ 15s Rest: Free Bilateral  3/5 by 25

4x50 @ 10s Rest: Kick -Odds Flutter K -Evens Butterfly K

4x25 @ 10s Rest: Odds Breast, Evens Fly.

Breaststroke:  400/10:00

4x100 @ 15s Rest:

75 Breast focusing on gliding and strong pull.

25 Free: relaxed.

Butterfly: 450/11:00

6x75 @ 20s Rest: -50 Free -25 Fly 

Breaststroke & Butterfly Combo: 600/15:00

3x200 @ 20s Rest:

-50 Breast emphasizing technique.

-100 Free at a steady pace.

-25 Fly (focus on form)

-25 Breast to finish strong.

Freestyle Endurance: 800/20:00

4x200 @ 15s Rest:

1st: 200 Free Drill Mix them Up

2nd: 100  build + 100 smooth

3rd: 50  (fast) + 150  smooth

4th: Negative Split by 100 

Variation Set: 500/12:00

4x125 @ 15s Rest:

1st: -50 Breast -50 Free -25 Fly 

2nd: -25 fly  -50 Free  -50 Breast 

3rd: -50 Breast -25 Fly -50 Free

4th: -50 Free -50 Breast -25 Fly

Cool Down: 200/4:00

100 Breast

100 I.M

3750 Yards 92 Minutes 

10-17-23 Surfing the Stroke Spectrum

Warm-Up 600/15:00

300 Free - Increase speed every 100.

4x50 @ 10s Rest -Odds Free - Evens Back

4x25 @ 10s Rest -Odds Breast - Evens Fly

Breaststroke and Butterfly Drill Set 400/10:00

4x50 @ 10s Rest - Breast Stroke Drill -3 Second Glide.

4x50 @ 15s Rest -Butterfly single-arm -25 left, -25 right

Race Strategy Set 600/15:00

3x100 @ 10s Rest Alternating -50 Back-50 Free. first 50 strong and second 50 smooth.

4x75  @ 15s Rest -50 Free (25 Fast / 25 Smooth) -25 Back, Fast

Breast & Fly 1150/25:00

4x100 @ 10s Rest -Odds Breast Stroke - Even Freestyle

3x100 @ 10s Rest -50 Free  -25 Breast -25 Butterfly 

3x150 @ 10s Rest -50 Free -50 Breast -50 Free

Stroke Transition  600/15:00

4x50 @ 10s Rest

Odds: -25 Breast -25 Free

Evens: -25 Fly -25 Back

4x100 @ 15s Rest

1st: -25 Free -25 Fly -50 Backstroke.

2nd: 50 Backstroke  -50 Breaststroke.

3rd: 50 Breaststroke -50 Freestyle.

4th: I.M

Cool Down 300/6:00

3x100 @ 2:00

-100 Free -100 Back -100 Breast 

3650Yards 86 Minutes

9-23-23 Back, Breast, and Beyond

Warm-Up 800/20:00

1x300 Free Loosen

6x50 @:10 Seconds Rest - Choice Kick alternating streamline kick and kick w/ a board

4x50 IM order by 50 (Fly, Back, Breast, Free) @:10 Seconds Rest

Pre-Set 600/15:00

2x150 IM (no free) @ 15 Seconds Rest

2x100 Free @ 10 Seconds Rest - Focus on technique and bilateral breathing

4x25 @ :10 Sec Rest:

1st & 3rd: Backstroke to halfway then switch to Breaststroke

2nd & 4th: Breaststroke to halfway then switch to Freestyle

Main Set: 1750/40:00

2x200 Free @:15-20 Seconds Rest

1. -100 Ez - 100 Build

2. -100 Fast 100 Smooth

3x150 IM Transition Work @ :20 Seconds Rest

1st: -25 Fly -25 Free/50 Back/-25 Fly -25 Free

2nd: 50 Back/50 Breast/50 Back

3rd: 50 Breast/50 Free/50 Breast

4x100 @ :15 Seconds Rest

Odds: 50 Back/50 Free 

Evens: 50 Breast/50 Free 

5x50 @ :10 Seconds Rest

Desc. 1-4 Hold Speed for 5

2x200 Pull Free @ :20 Seconds Rest

-Choice equipment

Sprint: 200/6:00

2x50 @ :20 Seconds Rest - IM transition sprints (Fly-Back and Back-Breast)

4x25 @ :15 Seconds Rest: Sprint free but use the turn of each IM stroke (e.g. Fly turn, Back turn, etc.)

Cool Down 200/4:00

4x25 Dolphin Dive

1x100 Smooth Free

3550 85 Minutes

9-19-23 Rise & Glide: A Breaststroke & Free Fusion

Warm-Up 700/16:00

200 Free Easy Swim

6x50 I.M Switch (Fly/Bk- Bk/Br - Br/Free x2) @:10-15 Secs Rest

4 x 50 Free with Open Water Sighting Lift head forward every 6-8 strokes to simulate open water sighting. @:15 Secs Rest

Pre-Set 700/ 14:00

6 x 50 Breaststroke @ :10 Secs Rest

Odd: Drill - 25 Right arm Breast Stroke -25 Left arm Breast Stroke. - Other arm pointed at wall you are swimming towards.

Even: Regular Breaststroke Emphasis on the glide phase.

4 x 100 Free Pull Descend 1-4. @:10-15 Seconds Rest  (Choice of Pull Equipment.)

Main Set 1550/33:00

1 x 300 Free Every 4th 25 Open water Sight @ :20 Secs Rest

2 x 200 Free @ :15-20 Secs Rest

-Odds Build by 50

-Evens Negative Split.

3 x 150 Breaststroke @ :15-20 Secs Rest

-Odds Breaststroke 

-Evens -75 Back -75 Free

4 x 100 Free @ :15 Secs Rest

-Odds Smooth

-Evens build the 100 to a fast pace

Sprint & Power Set 200/ 6:00

4 x 25 Free @ :15 Secs Rest

2 x 50 Free @ :15 Secs Rest

The first 25 of each 50 is at an easy pace. The second 25 is sprint.

Cool Down 200/4:00

200 Easy choice

3350 Yards 73 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 

6-24-23 Pace, Power, Perseverance in Pool.

Warm-Up 1100/30:00

200 Loosen

4x75 K/D/S Choice Stroke @10-15 Seconds Rest

4x25 Kick @ 5 Seconds Rest

6x50 I.M Switch @:10-:15 Seconds Rest

2x50 Pull -25 Front Scull -25 Build @

4x25 Sprint Cycle @:10-:15 Seconds Rest

Drill 400/ 12:00

2x50 Single, Double Single - Butter Fly Drill. @:10-:15 Seconds Rest

2x50 6 Kicks /5 Stokes /6 Kicks - Back Stroke Drill  @:10-:15 Seconds Rest

2x50 1 Pull 2 Kick Breast Stroke Drill  @:10-:15 Seconds Rest

2x50 3 Strokes 6 Kicks 3 Strokes -Freestyle Drill  @:10-:15 Seconds Rest

Pre Set 400/10:00

4x50 Pull W/ Buoy and Pads Desc 1-2,3-4 @:10-:15 Seconds Rest

8x25 Kick w/ Fins Desc 1-4 ,5-8 @:5-:10 Seconds Rest

Main-Set 1700/38:00

6x100 Desc 1-3. 4-6 ,75 Smooth 25 Fast @:10-:15 Seconds Rest

2x200 Pull W/ pads and Fins @15 Seconds Rest

6x50 Free w/ Fins -Odds Build - Evens Fast @:10-:15 Seconds Rest

1x300 Negative Split by 150 @:20-:30 Seconds Rest

4x25 All out @ 15 Seconds Rest

Cool Down 300/8:00

100 Free

2x50

100 Choice

3900 Yards 98 Minutes 

5-18-23 Speed or Technique? Why Not Both? Breaststroke Stroke Clinc and Free Race Pace Practice

Warm-Up 500

200 Free

2x100 Kick

4x50 Free Desc. 1-4

 Kick Focus 600

4x25 - Breaststroke kick with board, 

4x25 Breaststroke Kick with Board over knees on back. Trying to keep your knees under the board.

4x25 Streamline Breast Kick on back 

4x25 Double Arm Back Stroke W/ A breast Stroke kick 

4x25 Head Lead Breast Kick 

4x25 Handlead Breast Kick on Front, Lift Head to breathe.

Pull Focus 600 

4x25 Out Sweep Scull
4x50 - Single arm breaststroke, alternate arms every 25 
4x25 1 Stroke 3 Second Glide.
4x25 - Breast Stroke with a 1 Dolphin Kick
4x25 Breaststroke with a flutter kick focus on fast hands
Breath and Glide Focus 300
4 x 25 Kick-Pull-Breathe-Glide (say this in your head as you perform each action)
4 x 25 1 Pull 2 Kicks 
4 x 25 1 Breaststroke Above the water 1 Breaststroke completely submerged.
Breast Stroke Pullouts 200
8x25 
 push off the wall in a streamlined position, execute a single dolphin kick followed by a strong arm pull and recovery under the body, with a breaststroke kick before gliding in streamline and surfacing to initiate the regular stroke.
Main 300 /
6x50 Regular Breaststroke Desc 1-3,4-6
Cool down 200/
200 Ez
2700 Yards

Warm-Up 900/ 22:00
300 Free
6x50 I.M Switch Or Choice Stroke D/S @:15 Seconds Rest
4x50 Desc. 1-4 @:10-:15 seconds rest
4x25 Sprint Cycle  @:40
Kick 400/12:00
2x100 Kick. 1 Free 1. I.M Order @:20 Seconds Rest.
4x50  Free Kick W/ Board Desc. 1-4.
Breath Control Aerobic Set 800 20:00
4x50-Free - Trying to hold the breathing pattern of 3-5-3@ :15 Seconds Rest
4x100-Freestyle, descending 1-4, while trying to hold a consistent breathing pattern@:15 Seconds Rest
4x50 -Freestyle, breathing every 5 strokes,@:15 Seconds Rest
Main Set 1700/42:00
5x100- Free race pace,(Fins) @:30 Seconds Rest
100 - Easy swim or 2 min Break
4 x 100  - Choice of stroke race pace,(Choice Equip)@:30 Seconds Rest
100  - Easy swim or 2 min Break
3 x 100  - Free race pace, (Pads And Fins)
100  - Easy swim or 2 min Break
2 x 100 - Choice of stroke race pace, (Choice Equip) @:30 Seconds Rest
Cool Down 200/4:00
200 EZ
4000 Yards 100 Minutes 

4-22-23 Swim Smarter, Not Harder: A Pace-Based Swim Challenge

Warm-Up 800/ 16:00

200 easy freestyle swim

100  kick choice

100  pull choice

4 x 50  drill (choice stroke)  @:50-1:30

4x50 Free Desc each 50 to a moderate pace @:50-1:30

Pace Clock Challenge  2400/55:00

8 x 50  @ base pace, 10 seconds rest between each

4 x 100  @ base pace, 15 seconds rest between each 

2 x 200  @ base pace, 20 seconds rest 

4 x 100  @ base pace, 15 seconds rest between each 

8 x 50  @ base pace, 10 seconds rest between each 

2 x 200  @ base pace, 20 seconds rest between each 

*The goal of this main set is to keep your pace as consistent as possible throughout all distances. 

Pay attention to the clock and try to maintain the same pace for each 50-yard increment. 

For example, if your base pace is 45 seconds per 50 yards, you should aim to swim each 100 yards in 1 minute and 30 seconds, and each 200 yards in 3 minutes.

Stroke Work 600/ 15:00

4 x 50  (25 yards Single-arm Backstroke, 25 yards Full Backstroke) @1:00-1:30

4 x 50  (25 yards Breaststroke Pull with Dolphin Kick, 25 yards Full Breaststroke)@1:00-1:30

4 x 50 (25 yards 3-3-3 Drill, 25 yards Full Butterfly)@1:00-1:30

Cool-Down 200/4:00

200 Choice stroke ez.

4000/90 Mins

4-18-23 Journey Through the Green Hills

Warm-Up 800/20:00

300 free, (start your African adventure)

100 kick, alternate flutter and dolphin kick (gazelles and impalas on the savannah)

200 pull, long efficient strokes (graceful elephants)

4 x 50-freestyle, build pace, use paddles on last 50 (cheetahs picking up speed) @:50-1:15

Breaststroke Exploration 500/13:00

4x50 - Single-arm breaststroke (25 yards right arm, 25 yards left arm) Focus: GIRAFFE STRETCH (reach for maximum extension)  @1:15-1:30

4x50 - 1 pull, 2 kicks breaststroke Focus: FLAMINGO BALANCE (maintain a streamlined position) @1:30-2:00 

1x100 - Perfect technique breaststroke Focus: SWIFT SWALLOWS (Channel the grace and fluidity of a swallow's flight) @2:30-3:00

Main Set 1650/35:00

3 rounds of the following:

4 x 50 freestyle, RIVER CROSSING (navigate currents,focus on tight streamline)@:50-1:15

2 x 100 freestyle,Focus: RHINO CHARGE  (powerful, determined strokes Maintain momentum) @1:45-2:30

1 x 150 freestyle, SAVANNAH SPRINT  (build pace throughout 150 into a strong finish)2:30-3:00

30 Seconds rest between rounds

Speed Set

Swim 3 rounds of the following  900/30:00

1 x 50 free CHEETAH DASH  (all-out sprint) @1:00-1:30

1 x 100 IM , ELEPHANT STAMPEDE focus (80% Max effort, focus on technique); 2:00-2:30

1 x 50 back ZEBRA ESCAPE (25 Sprint, 25 easy) @1:00-@1:30

1 x 100 breaststroke, HIPPO FLOAT (Nice and Easy Breast Stroke); @2:30-3:00

30 seconds rest between rounds

Cool Down 300/6:00

100 Free(floating down a calm river)

100 back (stretch chest and shoulders)

100 Choice (reflect on your journey)

4150 Yards 104 minutes 

4-6-23 The Fast and the Furious: A 3800-Yard Workout for Speed Demons

Warm-Up 800/20:00

300 Free, every 3rd length backstroke 

200 Back every 4th length Breaststroke

100 Flutter Kick

200 Free with a 6-beat kick -Odd 25's Catch-up

Drill Set 400/10:00

4x100 @ 2:00-2:30

100 Free: -25 right arm -25 Left arm -50 3 Strokes 6 Kicks 

100 Back: -25 Right arm -25 Left Arm 25 Double arm -25 6 Kicks 5 Strokes 

100 Breast: -25 Streamline kick & glide -25 two-kick one-pull, -25 Fist -25 Breast Swim

100 Fly -25 Right arm -25 Left arm -25 ,2right,2left,2Full strokes -25 Fly Swim

Aerobic/Power Main Set: 1500 35:00

3x (2x150 + 1x200) (rest 15 sec between sets, 30 sec between rounds)

Round 1:

150 Free: 50 easy, 50 build, 50 fast

150 Free: 50 fast, 50 build, 50 easy

200 I.M (25 Fly, 25 Free, 50 Back, 50 Breast, 50 Free) Moderate effort

Round 2:

150 Free: 75 easy, 75 build

150 Back: 75 build, 75 easy

200 Free Pull  (paddles optional): 100 moderate, 100 fast

Round 3:

150 Free & Back: 50 Free, 50 Back, 50 Free

150 Free & Back: 50 Back, 50 Free, 50 Back

200 Flutter Kick  (fins optional): 50 easy, 50 moderate, 50 fast, 50 easy

Speed Set - Fins (Paddles Optional): 800/16:00

2 Rounds 100's @1:30-2:30

1x100 Free: 50 sprint, 50 easy

1x100 Back: 50 sprint, 50 easy

1x100 Breaststroke: 50 sprint, 50 easy

1x100 Fly: 50 FLY sprint, 50 Free easy

Cool-Down: 300/6:00

200 Free -Smooth

100 Choice -Ez

3800 Yards 87 minutes 

4-4-23 A Swim Workout to Rule Them All: 4000 Yards of Masterful Swimming

Warm-Up 800/20:00

4x200, 20s rest between each 200

1st 200: 100 free swim, 100 free drill (50 catch-up, 50 fingertip drag)

2nd 200: 100 back swim, 100 back drill (50 double-arm backstroke, 50 6-5-6 drill)

3rd 200: 100 breast swim, 100 breast drill (50 breaststroke with a dolphin kick, 50 2-kick-1-pull drill)

4th 200: 100 choice swim, 100 choice drill (mix and match strokes/drills)

Aerobic/Endurance Set(Choice Equip) 1600  / 32:00

4x400 free, 30s rest between each 400

1st 400: 2x(150 swim @ 70-75% effort, focus on bilateral breathing, 50 easy free)

2nd 400: 8x(25 easy free, 25 moderate free,80%)

3rd 400: 4x(75 swim @ 75-80% effort, focus on maintaining a strong kick throughout, 25 easy free)

4th 400: 2x(200 swim @ 80% effort, focus on maintaining a long, smooth stroke, 20s rest between each 200)

Speed and Strength Set 1400/30:00

2 Rounds 

4x50 free, max effort, with paddles @1:00-1:30 (focus on maintaining a high elbow catch and powerful pull)

4x25 free, max effort, no equipment @:30-:45 (focus on fast, efficient stroke turnover)

4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00

4x50 free, max effort, with fins @1:00-1:30 (focus on maintaining a strong kick and body rotation)

100 easy free-active recovery(focus on relaxed breathing and stroke efficiency)

Cool Down 200/4:00

1x100 Free focusing on long, smooth strokes

1x00 Choice

4000 Yards 86 minutes 

3-16-23 Maximizing Endurance and Speed

Warm-Up 900/20:00

200 Loosen

4x50 Kick @1:15-2:00

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

200 Free Pull

4x25 @40

Main-Set (Choice Equip, Choice Stroke)2400/50:00

4(4x150)@2:00-4:00

Round 1 Desc. 1-4.

Round 2 Negative Split by 75

Round 3 100 Build 50 Fast

Round 4 75 Build 75 Fast

*30 Seconds in between Each Round

*10-15 Seconds in between Each 150

*Challenge!Try to do one round no Free

Drill 400/12:00

2x50 Free Drill -Zipper W/ Fingertip Drag @ 1:00-1:30

2x50 Backstroke Drill -Swap Over @ 1:15-1:45

2x50 Free Drill 1 Potatoe 2 Potatoe 3 Potatoe @ @ 1:00-1:30

2x50 Breaststroke Drill- Breast Stroke arm W/ a Dolphin Kick @1:20-2:00

Cool Down 200/4:00

200 EZ

3900 Yards 86 minutes 

1-17-23 Breaststroke Drills And USRPT

Warm-Up 1000/22:00

4x100 @ 1:45-2:15

-O Catch-Up Drill

-E 3 Strokes 1-3 Second glide

4x75 I.M.O K/D/S by 25 @2:00

4x50 25-Scull 25- Stroke Build @1:15-1:30

4x25  Sprint Cycle @:40-1:00

Drill 400/12:00

8x50 @1:15-1:45

-O -25 Heads Up Breaststroke -25 1P 2kicks Breaststroke.

-E - 25 Breaststroke with a butterfly kick. -25 1 regular breaststroke stroke - 1 Breaststroke stroke underwater

Pre-Set 800/20:00

4 Rounds -Odds Free -Evens Backstroke

2x25 Streamline Kick on back @:45-1:00

1x100 Pull w/ Buoy(Pads Optional) @1:45-2:15

1x50(No Buoy/engage legs) Build to Fast @:50-1:15

Main-Set 1300/ 35:00

12x25 Freestyle with Fins All out 10-15 Seconds Rest

4x50 Recover @1:00-1:30

12x25 Back Stroke with fins All out  10-15 Seconds Rest

4x50 Recover @1:00-1:30

12x25  Choice Stroke w/ Fins All out 10-15 Seconds Rest

Cool Down 200/4:00

8x25 Choice 

3700 Yards 93 Minutes 

Saturday 10/18

Attention! Practice will be 5:45-6:45 AM on Saturday! The Lyons Pride meet is this weekend and warm-ups begin at that time!

Please review the Breaststroke drills below from Tuesday
Drill #1: 3 kicks 1 pull (*will now do 2 kicks!)
Drill #2: *underwater pullouts (*for drill: underwater pullout, take 1 stroke, dive back down and do another underwater pullout, repeat) 
---

400/200 every 4th lap is non-free
200/100 pull breathe 3-5-7 by 25
4 x 25 sprint cycle

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4 x 75 [25 br drill underwater pullouts / 25 br drill 1 Pull 2 kicks / 25 breast]

4 x 75 fr [rotate 25 fast; last 75 is all fast!]

4 x 75 IM [odds: fly/back/breast; evens: back/breast/free]

4 x 75 fr -- concentrate on your flipturns and long streamlines!

4 x 75 kick w/ fins [25 fr / 25 fly / 25 fr]

4 x 75 swim w/fins fr or your choice ALL OUT FAST!

4 x 75 easy recovery

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2800/2500