1-7-25 Flow State Swim

Warm Up 900/25:00

300 Mix Up Strokes Every 75

4x50 @:10-15s Rest Choice Kick Build Each to last 10 yards Fast

4x50  @:10-15s Rest I.M Order -25 Kick -25 Swim

4x25 @:10-15s Rest -Odds As Few Strokes as Possible - Evens As Few Breaths as Possible

Pre Set 600/15:00

4x50 @:10-15s Rest -Odds Head Tap Drill (Tap Your Head as your hand Recovers)  -Evens Double Tap Drill (Tap Opposite Elbow Reach Hand back,Finish Stroke)

1x100 @:20s Rest Free Swim -Using Right Fin Left Paddle  

1x100 @:20s Rest Free Swim- Using Left Fin & Right Paddle

1x200  Pull W/ a Buoy Breathing 3/4/5/6 Per 50 (Focusing on long strokes)

Main Set 2150/50:00

2x250 @:20-30s Rest 

#1.Decrease Stroke Count -1 Every 50. 

#2. As-50 Back Swim -50 Free Build (Trying to Hold Lowest Stroke Count)

3x200 @:20s Rest Descend 1-3 (#1. Pull #2. Swim #3.Fins)

4x150 @:15s Rest No Fly I.M -50 Back -50 Breast -50 Free (Thinking about as few strokes as possible)

5x50 @:10-15s Rest Descend #1-4. Descend(#4. =90%) #5.Active Recovery 

8x25 @:15s Rest -Odds Fasts -Evens Active Recovery

Cool Down 200/5:00

200 Choice

3900 Yards 

3-7-24 Sprint Cycles & Smiles

Warm-Up 1350/ 30:00

1x200  Free Loosen

2x150 @10-15s Free, as-50 Kick -50 Drill -50 Swim

1x200  Perfect technique Free

4x50 @5-10s Desc. 1-4

2x75 @5-10s Free k/d/s

1x100 @10s  I.M

4x25 @10s Sprint Cycle

1x100 Smooth 

Main Set 1900/40:00

2x ( 4x50 @5-10s  Choice Stroke Race Pace)

    ( 1x50 @30s Free Recover

4x50  @15s -25 Kick -25 No Free Swim

5x100 @10s Ascend 1-5

4x50  @5-10sFree -25 Kick -25 No Free Swim

2x ( 4x50 @5-10s Choice Stroke Race Pace)

    (  1x50 @30sRecover

Cool Down 600/15:00

1x200 Free Loosen

2x25 @5-10s Fast U/W 5 Fast Break out Strokes

2x50 @5-10s Free Fast Inside the flags!

2x25 @5-10s last 10 Yards All out

1x200 Ez

3850 Yards 85 Minutes

2-3-24 Early Morning Short Practice

Warm-Up 800/15:00

1x300 Free

1x100 Choice Kick

4x50 @10s Rest  -25 i.m  -25 free

8x25 @10s Rest Choice Stroke -O Scull - E Build

Main Set 1800/40:00

5x100 @10-15s Rest Fast Free 

1x300 loosen/Active Recovery

8x50 @15s Rest -4 Fast Free -4 Fast I.M.O

1x300 loosen Active Recovery

4x50 @15-30s Rest Fast Free

4x25 @10s Rest Fast Free

Cool Down 300/6:00

6x50 Choice stroke loosen

61 Minutes 2900 Yards 

2-1-24 Start February with a Splash: The Pace Picks Up!

Warm-Up 800/20:00

300 Free

100 Kick

4x50 @0-15s  IMO-25 drill+25 build

8x25 @10-15s Rest Sprint Cycle 

Main Set 3000/70:00

1x500 @60s Rest Free Smooth and Steady

5x100 @30s Rest Fast Free

1x400 @60s Rest Free I.M

4x100 @30s Rest I.M Fast

1x300 @30s Rest Pull Free

3x100 @30s Rest Fast Free

1x200 @30s restFree I.M

2x100 @15-20s Rest IM Fast

1x100  @10s Free Free

1x100  Free All Out

Cool Down 300/6:00

6x50 Choice Loosen

4100 Yards 96 Minutes

1-30-24 Buoy, Oh Buoy, It’s Swim Time!

Warm-Up 900/25:00

300  Freestyle 

4x75 @10s Rest Rollin I.M

100 Kick

4x50 @10s Rest Free Desc. 1-4 

Drill 400/10:00

4x25 @(fins) Fly Drill  Fly arms with a flutter Kick

4x25 @ Double Arm back

4x25 @ Breast Drill -O Breast arms Fly kick -Br arms Free Kick

4x25  @Overcharge (Catch-Up Arms Kicking as fast as you can)

       

Endurance(Choice Equip) 1200/30:00

3x200 @10-15s Rest Desc.1-3

4x100  @10-15s Rest Build to fast -O Swim -E Kick 

4x50   @10s Rest  -25 Fast -25 Smooth

 

Main Set 1200/30:00

2x200 @15s Rest Free Neg Split 

8x50 @10-15s Rest Free   - O Sprint -E Smooth

4x75 @10s Rest Build to fast     

4x25 @10-15s Rest All out 

Cool Down 200/4:00

200 loosen

3900 yards 99 Minutes

1-27-24 Kick, Pull, Gasp, Repeat!

Warm-Up 700/15:00

300 Free

200 -50 Free-50 No Free

200 Free Build

Free Drill 600/15:00

6x100 @10s rest

1. Single Arm

2. Catch-Up

3.Fist Drill

Pull 900/20:00

1x300 @20s Rest Negative Split 

3x100 @10-15s Rest Desc.1-3 

6x50 @10s Rest Desc. 1-3 4-6

Kick 600/15:00

3x100 @10s Rest Steady Kick

4x50  @10s Rest Desc. 1-4

4x25  @15s Rest all out

Main 1000/25:00

4x100 @10-15s Rest -25 Fast -25 Ez -25 Build -25 Sprint

4x100 @10s Rest I.M

2x100 @10s Rest Free Build to Sprint

Sprint 200/5:00

8x25 @ 15s Rest All out 

Cool Down 200/5:00

200 Loosen

4200 Yards 100 Minutes 

1-25-24 New Year, Fast Gear!

Warm-Up 900/25:00

200 Free

100 I.M

200 Kick

100 Pull

200 No Free -Mix it up

100 Choice Stroke Build to 80-90%

Drill Set 600/15:00

8x25 @ 5-10s Rest I.M.O, -O Drill -E Swim.

4x50 @ 5s Rest Free Fist Drill 

4x50 @5-10s Rest Free Breathing every 3/5/5/3 by 50 

Pre-Set 500/12:00

4x75 @10s Rest -50 Free Build to 80% -25 I.M

4x50 @10s Rest -25 Free -25 I.M

Main Set 1200/25:00

4x50  @5-10s Rest Free Pull

2x150 @10s Rest -50 Free Build-50 No Free-50 Free Fast

4x50  @5-10s Rest Free Desc. 1-4

3x100 @10s Rest Build each 100 to fast

8x25  @5-10s Rest  -O 1/2 F 1/2 Smooth -E 1/2 Smooth 1/2 Fast

Speed 600/15:00

12x25 @10-15s Rest Free All Out

1x200  Kick Or Swim EZ/Active Recovery

4x25  O.T.B Sprints

Cool Down 200/5:00

200 Loosen 

1-23-24 Tidal Tactics

Warm-Up 800/20:00

200 -3 Free Stokes 4 Back Strokes(3/4/3)

200 Reverse Free I.M

200 Pull

200 Kick

Drill 800/20:00

4x100 @ 10s Rest

-O Zipper W/ Catch up -E Fingertip Drag W/ Catch-up

4x100  @ 10s Rest

-O Free Flick Drill -E 3 Strokes 6 kicks

Main Set 1500/35:00

3 Rounds

1x200  @10-15s Rest Choose your own order I.M

4x50  @5s Rest 80% Effort Free 

4x25  @10s Rest I.M Order Fast

Speed (Fins) 800/20:00

4x(100+50+2x25)

100= @5-10s Rest Rest 1p 6K

50= @10s Rest Build to Sprint

25= @10s Rest Sprint

Cool Down 200/4:00

200 Loosen

4100 Yards 99 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

1-18-23 Swimming Through Winter

Warm-Up 1000/25:00

3x100 @10s Rest  Last 25 No Free 

12x25 @ 5-10s Rest

- O Streamline Kick -E Choice Stroke Drill 

3x100 @ Pull W/ a Buoy  

4x25  @ Sprint Cycle  

Underwater Power 400/10:00

16x25 @5-10s Rest  

- Odd: Underwater Dolphin Kick as far as Possible-Into Smooth Free, -E Fly or Back Stroke 

Main Set 1600/40:00

    2 Rounds (RD1 No Equip RD2 Choice Equip)

1x200  @10s Rest Free, Steady/Slightly Uncomfortable pace 

4x25   @15s Rest-1 Free All out  

4x100  @10s rest Desc. 1-4

4x25   @15s Rest All Out Free  

Speed Set 700/20:00

3x100 @10-15s Rest I.M

6x50  @10s rest Free,3-6 U/W Dolphin Kicks Desc. 1-3,4-6 

4x25  @15s Rest  -Choose Stroke, Sprint 

Cool Down 200/5:00

8x25 Dolphin Dive

3900 Yards 100 Minutes

1-11-24 Winter Water Warrior Workout

Warm-Up 1000/25:00

300 Loosen

4x50 @10s Choice Stroke -25 K-25 Drill

4x50 @10s Choice Stroke -25 Drill -25 Swim

8x25 @10s rest Free Drill Overcharge Drill (catch-up Arms Fast kick)

4x25 @10s Rest Sprint Cycle

Pre-Set 800/20:00

1x200 Kick

4x50  @5-10s Rest Pull 

2x100 @10s Rest Build Each 100

8x25  @5-10s rest

-O F

-E Smooth

Main Set 1900/45:00

4x200 @10-15s Rest 70% Effort Choice Equip

4x100 @10s Rest I.M

8x50  @10-15s Rest -Odds Fast -Evens Smooth

4x75  @10s Rest Fly/bk/br 

2x150 @5-10s Rest Negative Split by 75

4x25 @ 10s Rest Free  All Out

Cool Down 200/5:00

4x50 Choice Stroke Smooth

4100 Yards 95 Minutes

1/2/23 Splash into the New Year

Warm-Up 900/25:00

300 -100 Free -50 Back

6x50 @5-10s rest -25 Kick -25  Free Drill.

4x50 @10s Rest Desc 1-4

4x25 @10s rest Sprint Cycle. 

Drill  700/20:00

8x25 @5-10s Rest -O Right Arm -E Left Arm

4x50 @10s rest Free Drill 3/6/3 (3 Strokes 6 Kicks)  

4x75 @10s Rest -50Fist Drill -25 Build.

Kick 400/12:00

1x200 @15-20s Rest Free kick without fins

1x200  Free kick w/ fins Build the 200 to fast

Main Set 1500/35:00

4x75 @10s Rest Rolling I.M

3x200 @5-10s Rest Free Pull Steady Pace

4x100 @10s Rest  Free Desc. 1-4

4x50 @5-10s Rest -25 Fast -25 Smooth

Speed(Mix up strokes and Equipment) 400/10:00

4 Rounds

1x50  @10s rest All Out

2x25  @10s Rest All out

:30-1:00 Min Rest in between Rounds

Cool Down 200/4:00

200 EZ

4100 Yards 116 Minutes 

12-27-23 Festive Fitness Freestyle

Warm-Up 800 20:00

300 Loosen

100 Kick

4x50 Free Drill - Odds Catch-Up Drill - Evens 3 Strokes 6 Kicks

200 Pull

I.M 500 15:00

4x75 @10s Rest Rollin I.M (fly-bk-br -fs-bk-fly)

4x50 @10s Rest  -25 I.M Fast -25 Free Smooth

Kick(Choice) 400/8:00

8x50 @5-10s Rest

1-4 Steady

5-8 Build to Fast

Main 2000/45:00

4x50 @5-10s Rest Free Distance Per Stroke

4x100 @10s Rest Desc 1-4

4x150 @10s Rest -50 Smooth -50 Fast -50 Smooth

4x200 @10-15s Rest -50 Smooth -50 Build -50 Fast -50 Smooth

Cool Down 200/4:00

200 Loosen

3900 Yards 92 Minutes

11-14-23 Ornament Odyssey

Warm-Up 900/25:00

300 Free Loosen

6x50  @5s Rest Pull - Choice Equip

4x50  @10s Rest Desc. 1-4

4x25  @10s Rest Sprint Cycle 

Kick 500/12:00

20x25 @5-10s Rest I.M.O Kick 

Main  Set 2350/55:00

8x50  @10s Rest-25 Fast Free -25 Ez Back

4x25  @10s Rest -Fast Fly

4x150 @10-15s Rest -50 Bk -50 Br -50 Free

2x200 @10-15s Rest -100 Bk -50 Br -50 Free

6x75  @5-10s Rest Free- Odds Build to fast -Evens Smooth

4x100 @10s Rest  I.M

Cool Down 200/6:00

8x25 As Few Breaths as Possible

98 Minutes 3950Yards 

12-5-23 Holiday Hustle

Warm-Up 800/20:00

300 Free Loosen

4x75 k/d/s I.M.O or Free

4x50 Desc. 1-4

Drill 400/ 10:00

6x50 @ Free Drill -Odds Thumb your Thigh - Evens Fingertip Drag Drill

1x100 Free Build to 80- Maintain technique

Pre-Set 500/12:00

2x

6 x 25 @ 10s Rest As Few Breaths as possible

2 x 50 @ 10's Rest Push off U/W past flags - As Few Breaths as possible

Kick 500/12:00

4 x 75 @ Desc. 1-4 

2 x 100 @ -25Fast -25Smooth

Main set 1500/35:00

4×100 @10-15s Rest Free 

1×50  @10s Rest No Free Smooth

3x100 @10s Rest Free 

2×50 @5-10s Rest No Free Build 

2×100 @5s Rest Free

3×50 @5s Rest No Free Descend to fast 

1x100  @30s Rest Free fast 

4×50 @5s Rest  No Free -Odds Fast -Evens Easy

Cool Down 200/4:00

200 Loosen 

3900 Yards 93 Minutes

11-16-23 November's Nautical Nutrients

Warm-Up 800/20:00

300 Loosen

2x50-25 Scull-25 Swim @15s Rest

4x50 Choice Stroke -25Drill-25 Build @10's Rest

8x25 Sprint Cycle @10's Rest

Pre-Set 500/12:00

6x50 Choice Stroke Desc.1-3,4-6 @10's Rest

4x25 Streamline Kick @10's Rest

1x100 I.M

Main Set 2200/50:00

2 Rounds

RD1 50=Kick,200=Swim. RD2 50= Pull, 200=Free I.M or I.M.

4x50 @5-10s Rest

2x200 @10's Rest

2x50 @5-10s Rest

1x200 @1:00 Min Rest

1x200 All out 

2:00 Min Reset.

Cool Down 200/4:00

4x25 As Few Breaths As Possible

1x100 Choice Stroke Smooth

3700 Yards 86 Minutes.

11-7-23 Lap Legends: Crafting Champions

Warm-Up: 900/ 20:00

300 Free 

6x50 I.M Switch @ 10s Rest

4x50 Free Desc. 1-4 @ 10s Rest

4x25 Sprint Cycle @ 5s Rest

Pre-Set: 450/12:00

3x(3x50) Desc. 1-3 @ 10s Rest 

Rd 1 Free

Rd 2 Back

Rd 3 Breast

Kick Set: 400/10:00

16x25@ 10s Rest

Odds: Fly Kick OR Breast Kick

Evens: Free Kick

Pull Set: 600/15:00

3x200 Free @ 15s Rest

#1: Buoy

#2: Buoy and Paddles

#3: Paddles and Fins

Main Set with Fins: 1125/25:00

5 Rounds:

1x100 Distance Per Stroke freestyle @ 5s Rest

1x50 Free Drill 6 kick Switch @ 5s Rest

3x25 Fast Free @ 10s Rest

Sprint Set: 225/8:00

9x25 @ 15s Rest

Odds: Underwater max distance into smooth free

Evens: Sprint Free

Cool Down: 200/5:00

200 Loosen

3900 Yards 95 Minutes

10-14-23 Water Warriors' Weekend Challenge

Warm-Up  700/20:00

300 Free: Loosen 

4x75 @ :15s rest: -25 Free -25 Back -25 Streamline Kick

4x25 @ :15s rest: 

Technique and Transition Set: 500/15:00

3x50 @ :15s rest: Long Axis Rotation Drill -3 Strokes Free -4 Strokes Back -3 Strokes Free 

4x50 @ :15s rest: Freestyle - Zipper Drill, focusing on hand recovery.

3x50 @ :15s rest: Backstroke - Single arm, emphasizing rotation.

Kick Intensity Set: 300/8:00

3x100 Mixed Kick @ :15s rest: 25 Flutter (Free) / 25 Dolphin / 25 Flutter (Free) / 25 Dolphin.

Race Strategy Set: 1300/36:00

4x125 @ :20s rest: 75 Free steady pace + 50 Back building speed.

2x150 @ :20s rest: 50 Back moderate pace + 100 Free build.

5x100 @ :15s rest: Descend 1-5. Aim to drop time on each 100.

Power and Pacing Set: 600/18:00

4x25 @ :30s rest: Max Power Free, aiming for a low stoke count and maintaining speed.

2x100 @ :20s rest: Freestyle, swim the first 50 at 70% effort and the second 50 at 90% effort. 

4x25 @ :30s rest: Max Power Backstroke, similar to the freestyle 25's, aiming for minimal strokes but high velocity.

2x100 @ :20s rest: Alternating 50's of Backstroke and Freestyle. Try to match the pacing from the previous 100's, adjusting your effort as needed.

Cool Down: 200/4:00

4x50 @ :15s rest: Bi lateral breathing: 3/5/7/9 

Total: 3600yrds 101 minutes

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

10/3/23 Endurance Odyssey: Where Strokes Collide

Warm-Up 800/20:00

300 Free – every 4th length backstroke to mix it up.

4x50 Free Drill Finger Tip Drag Drill @ :15s rest: 

4x50 Back Drill 3/3/3, 3R/3L/3Stroke Cycles -6 stokes @ :15s rest:

4x25 Free – Descend 1-4 @ :10s rest.

Technique Set: 700/18:00

4x50 Free Desc 1-4@ :15s rest –

4x50 Back  Desc 1-4 @ :15s rest – 

4x100 Alternating 25 Free/25 Back @ :15s rest 

Main Endurance Set: 1600/35:00

2x400 Free @ :20s rest

#1: Every 4th length backstroke.

#2: Breathing every 3/5/7 By 25

4x200 @ :15s rest

 -Odds Back Stroke or  I.M No Free.

 -Evens Free

Distance Per Stroke: 400/12:00

8x50 @ :10s rest

Odd: Back – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Even: Free – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Cool Down: 100/3:00

100 Easy choice, with a focus on smooth technique and relaxed breathing.

3600 Yards 88 Minutes