4-22-25 Options and Effort

Warm Up 900/20:00

300 loosen Every 3rd 25 No Free

4x50 @:10s Rest I.M Order Kick

4x50 @:15s Rest I.M Order Drill/Swim

4x25 @:15s  Rest Lowest Stroke Count Possible 1-2 Breath  Max

2x50 @:15s Rest  -25 Scull/ -25Build

Pre Set 1050/25:00

3 Rounds

1x100 @:10-15s  Rest  Build by 25

1x50 @:15s Rest Kick Fast

1x50 @:10s Rest Drill

1x100 @:10-15s Rest Breathing 3/5/7/3 or 2/3/4/2

1x50 @:10-15s Rest Pull -Focusing on Stroke Count

Pick and Choose 1800/40:00

How to Run It: 

Round 1: Pick any level

Rest 1:00

Round 2: Pick any level (same or different)

Rest 1:00

Round 3: Pick any level (same or different)

A. 6x100 @:10-15s Rest -Smooth Aerobic Pace,long strokes

B. 4x150 @10-15s Rest Descend 1-4 (Zone 2-4)

C. 2x300 @15-30s Rest Negative Split (Zone3-4)

D. 3x200 @:15-20s Rest  Descend 1-3 (#1.Smooth #2.Moderate #3.Fast)

E. 3x200 @:15-30s Rest Each 200 = different stroke or IM (or 100 Stroke/100 Free)

F. 6x50 @:5-10s Rest Descend 1-3,4-6 +3x100 @ 30-1:00 Min Rest All Out.

Cool Down 300/5:00

1x100 Pull (No Paddles)

1x100 Back Stroke

4x25 Choice Stroke Long and Smooth

4050 Yards 90 Minutes 

4-10-24 I.M And Speed

Warm-Up 1000/25:00

300 Loosen

100 Kick

4x50 @10s I.M.O D/S

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

4x25 @10s Sprint Cycle

1x100 Choice Stroke Smooth.

Main Set 1800/45:00

4x25  @10-15 Rest Fly Fast

1x100 @30s Active Recovery

4x50  @15-20s Rest Back Fast

1x200 @30 REest Active Recovery

4x75  @15-20 Rest Breast Fast

6x50  @10s Free Active Recovery

4x100 @15-20 Rest Free Fast

4x50  @ 10-15 Rest Choice Stroke Active Recovery.

Speed Set 800/20:00

4 Rounds

4x25 @10-15s Choice Stroke All out 

2x50 @10-15s Active Recovery

Cool Down 200/5:00

8x25 @ Choice Stroke

95 Minutes 3800 Yards

2-15-24 Sprint, Drill, and I.M. Challenge

Warm-Up 1200/30:00

9x100 @10-15s Rest

1.Swim 2.Pull 3.Kick

12x25 @10s Rest  Sprint Cycle 

Drill 700/20:00

8x50 @10s Rest Free Drill

-0, 1 pull 6 Kick

-E, 3 Pulls 3 Second Glide

300 I.M.O K/D/S

Broken 100s 800/20:00

8x100 Free All out @2:00-3:00 Min 

1-4  Break for 10's at 50

5-8 Break for 10's at 75

I.M 1200/30:00

4x100  @5-10s Rest I.M (Moderate Pace)

2x200  @10-15s Rest I.M By 100 (Fly/bk./br/Free repeatx2) (Fast Try to Hold Pace)

1x400    I.M by 100 (negative Split)

Warm Down 300/6:00

6x50 Loosen @5-10s Rest Loosen

106 Minutes 4200 Yards

12-28-23 Festive Fitness Continuation

Warm-Up 800/20:00

400 Free Loosen

4x75 @10s Rest Free -O -50 Kick-25 Drill - E-50 Drill -25 

4x25 @10s Rest Sprint Cycle

I.M 500/15:00

5x50 @10s Rest Fly/Bk 

5x50 @10s Rest Br/Fs 

Main Set 1950/45:00

3x100 @5-10s Rest Desc 1-3

6x25 @10s Rest All out -Choice Stroke

4x75 @ Free Hold a Slightly Uncomfortable Pace

6x25 @10s Rest All out -Choice Stroke

6x50 @5-10s Rest Build 1-3,4-6 to 70/80%

6x25 @10-s Rest All out -Choice Stroke

1x300 @30s Rest Smooth/Active Recover

12x25 @10s REst All out -Choice Stroke 

Endurance Set 500/10:00

1x500 Aiming for a steady moderate pace

Cool Down 200/5:00

8x25 Dolphin Dive

3950 Yards 95 Minutes

11-30-23 November's Swan Song

Warm-Up 1000/25:00

4x100 Free Desc. 1-4

4x75- Choice Stroke -50 Drill -25 build

4x50 Kick Desc. 1-4

4x25 Build to Fast

Pre-Set 800/20:00

4x50 @ 5-10s Rest

-O Free breathing every 5 -E Backstroke smooth

3x100 @ 5-10s Rest

1. I.M 2. Breaststroke 3. Freestyle, negative split 

2x150 @10's Rest

1.  Choice Kick 2. Swim-50 Back, -50 Breast, -50 Free

Main Set 1800/45:00

3x300 @ 15s Rest

1. Steady free 2. Pull with buoy 3. Build to 80%

3x200 @ 10s rest

1. Backstroke 2.Free I.M 3. Negative Split

3x100 @ 5-10s Rest

1. Fast Free 2. No Free.3Fast Free

Cool Down 300/6:00

3x50 @10s rest Build

3x50 @10s rest Ascend

3900 Yards 96 Minutes

11-18-23 Chlorinated Endurance Challenge

Warm-Up 900/20:00

300 Loosen

6x50 @10s Rest I.M Switch (fly/bk-bk/br-br/fr)x2 

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

4x25 @10s Rest Sprint Cycle 

Drill 600/15:00

4x50Free Drill@10s Rest -Odds Fist Drill -Evens 3 Strokes 3 Second Glide

1x100@15s Rest Smooth Free

4x50 Back Stroke Drill @10s Rest-Odds Double arm backstroke -Evens 222 Drill. 2R Arm,2L Arm, 1 Full Back Stroke Stroke Cycle 

1x100@15s Rest Smooth Back Stroke

Kick 450/12:00

3x150 @10s Rest Kick as

-50 Smooth -50 Build -50 Fast 

Main Set 1800/45:00

3 Rounds

4x50 @5s Rest Free Desc. 1-4

1x200 @15s Rest I.M Or Free I.M

2x100 @10s Rest Choice Stroke -Odds Smooth -Evens Fast

-Reset-

Cool Down 200/4:00

4x50 Choice Stroke smooth

3950 Yards 96 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

10-24-23 Phantom Phast Freestyle

Warm-Up: 600/15:00

200 Free 

4x100 @10s Rest Odds Free; Evens IM (focus on smooth transitions between strokes)

Pre-Set: 400/10:00

8x50 @5s Rest

Descend 1-4, 5-8. Focus on increasing speed while maintaining stroke efficiency.

Speed Intervals – 1200/30:00

12x100 @ 5-10 Seconds Rest

1-4: 75 Fast Free / 25 Easy Free

5-8: 50 Fast Free / 50 Easy Free

9-12: 25 Fast Free / 75 Easy Free

Race Strategy – 900/23:00

6x150 @5-10s Rest 

1-2: 75 Free at race pace / 50 Easy Free / 25 Back all-out

3-4: 50 Easy Free / 50 Breast at race pace / 50 Free all-out

5-6: 75 Free at race pace / 75 Free moderate

Sprint Set: 300/7:00

12x25 @5s Rest

Odds: Sprint

Evens: Easy recovery

Cool Down: 300/8:00

3x100 Choice stroke 

3700 yards/ 93 Mins

6-9-23 Long-Distance Freestyle

Warm-Up 800/ 20:00

4x75 Free Loosen @15 Seconds Rest

4x50  I.M.O D/S  @:1:15-2:00

4x50 -Odds Kick - Evens Pull @1:00-2:00

4x25 Sprint Cycle  @:30-1:00

Pre Set 1125/30:00

5(100+50+3x25)

100=Distance per stroke free style @1:30-2:30

50=Choice Free Drill @:50-1:15

25= Fast Free @:30

:30-1:00 Min Reset Inbetweeen Rounds

Main Set 1800/44:00

1x400 Free Choice Equip Neg Split @ :30-1:00 Min Rest

4x100 I.M or Free I.M @:15-30 Seconds Rest

1x300 Free ,Build By each 300 @ :30-1:00 Min Rest

3x100 50 D.P.S 50 Build to fast @:10-:30 Seconds Rest 

1x200 No Free Mix Up Strokes.30-1:00 Min Rest

4x50 -25 Smooth -25 Fast @15 Seconds Rest

Cool Down 300/6:00

100 Swim

100 Kick

100 Choice 

4025 Yards 100 Minutes

3-9-23 Sprints to Endurance W/ back stroke technique

W-U 1000/25:00

300 loosen

4x50 Kick 25/Smooth 25/Build. @1:15-1:30

6x50 I.M Switch ( Fly/bk bk/br br/free) @:50-1:30

4x50 Free Desc. 1-4 @:50-1:15

4x25 Sprint Cycle @:30-1:00

Backstroke Technique Work (fins) on 600/12:00

4x50 backstroke drill 25 Right arm -25 Left arm(hand that is not moving is at your side) @1:00-1:30

4x50 backstroke drill - Odds 1p 6k Evens -3p 6k @1:00-1:30

8x25 -Odds Fast -Evens Smooth @:30-1:00

Endurance Set (Choice Equipment) 600/15:00

2x(3x100) Desc. 1-3.@1:15-2:15

*30 seconds rest In-between rounds, No more than 15 Seconds rest In-between Distances

*Round 1 Free Round 2 Backstroke

Main Set Odd Distance Challenge 1550 31:00

25-75-125-175-225-275-225-175-125-75-50

*The goal is no more than 10-15 Seconds rest in between each distance.

*Build your pace up to fast to the 275, negative split each distance after.

Cool Down 200/4:00

1x50 Free 1x50 Kick 1x50 Pull 1x50 double arm back.

3950 Yards 87 Minutes

3-2-23 Varied Speed focused

Warm-Up 900/20:00
300 yards freestyle (easy pace)
4x50  I.M.O D/S @1:00-1:30
200  pull w/buoy 
4x50  Free Drill/build :50-1:15
Main 1100/30:00
8x50 Free sprint with 20-30 seconds rest in between
4x75  Pull w/pads, build each 75 to Fast @1:15-2:30
2x100  free with fins desc. 1-2 @ 1:30-2:30
4x50   I.M.O Sprint 20-30 seconds rest in between
Active Recovery 300/6:00
6x50 Free Smooth @:50-1:30
Challenge Set 900/25:00
12x25  all-out sprint with 15 seconds rest in between
2x100  freestyle with fins all out.@1:30-2:30
8x50 Kick -50 build -50 Fast @1:00-2:00
Cool Down 200/4:00
4x50 Free Nice And Smooth

85 mins 3400 Yards

11-22-22 I.M and Neg Split

 W-U 900 / 20:00

300 Swim

4x50 Kick @1:15-1:30

2x100 Pull @ 2:00

8x25 (Choice Stroke) Build @ 30-:45

I.M 450/ 14:00

6x75 @ 2:15

#1 25 fly/50 Bk

#2 25bk / 50 Br

#3 25br / 50 Fr

Drill(Fins) 400/ 8:00

4x100 @1:45-2:00

-O Fingertip Drag -E Catch-up Drill (touch your thumbs)

Main Course /1500(Change Equip/ Stroke by Round) 30:00

6x(100+100+50) @1:45-2:00 /1:00

2nd 100 Faster than 1st

50= EZ

Speed(Choice Equip) 400/12:00

4 Rounds

1x25 Build @:30

2x50 Fast @1:00-1:30

1x25 Smooth @:45

Cool Down 200/4:00

200 EZ

3850 Yards 88 Minutes

11-19-22 Long Sprints

Warm-Up 900/19:00
300 Loosen
6x50 -O Kick - E Drill @1:00-1:15
4x50 25 I.M 25 Free @1:00
4x25  Scull @:45-1:00
Main Set (Choice Equip) 2000/40:00
 2 x 50 Smooth @ 1:00
 1 x 100  Fast @2:00
 2 x 50 Smooth @ 1:00
 1 x 200  Fast @4:00
 2 x 50 Smooth @ 1:00
 1 x 300 Fast 6:00
 2 x 50 Smooth @ 1:00
 1 x 400 Fast 8:00
 2 x 50 Smooth @ 1:00
 1 x 500  Fast @10:00
Set 2 600/15:00
8x25  @:40 odds stroke, evens free
4x50 @1:15 odds stroke, evens free
2x100 @ 2:15 odd stroke, even free
Cool Down 200/4:00
200 Ez
78 Minutes 3700 Yards

2-22-22 - Happy TWOSday!

Warm-up: 1300/

200 SKIPS

2 Rounds: 

2x50 Max Efficiency Free @ :45-1:00

2x25 R1.Fast thru 15  R2.Fast Last 10 @ :30

Aerobic 2s: 1200/24:00

6x200 as: 

    O:Max Efficiency Free @ 2:30-4:00

    E:100 Build, :10r, 100 Fast @ 2:50-4:00

OR

Aerobic 2s (IM): 1200/24:00

3 Rounds: 

1x200 FrIM - 50 Free, 50 Back, 50 Breast, 50 Free @ 3:00-4:00

2x25 Strong Fly @ :25-:30

1x50 Build Back @ :45-1:00

1x50 Fast / Powerful Br @ :50-1:00

2x25 All Out Fr @ :25-:30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

2x200 easy

2-15-22 - Aerobic Free & IM

Warm-up: 1300/

200 Loosen

8x50 O:Max Efficiency Free  E:Strong Back @ :50-1:00

200 Steady K

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

8x25 Sprint Cycle :30

Aerobic Free or IM: 1200/25:00

2 Rounds: 

3x50 @ :40-1:00

    Free - Max Efficiency Free (short rest)

    IM - 25 Fly, 25 Max Efficiency Free (short rest)

2x75 @ 1:00-1:30

    Free - 50 Max Efficiency Free, 25 Fast (short rest)

    IM - 50 Back, 25 Max Efficiency Free (short rest)

3x50 @ :40-1:10

    Free - Best Average (short rest)

    IM - Build Breast

6x25 Fastest Possible Free @ :30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:Fast  E:easy @ :30

Warm-down: 300/6:00

300 easy

2-8-22 - Aerobic Free & IM w/Finishing Speed

Warm-up: 1400/

400 Loosen

6x50 O:25 Kick, 25 Catch-up w/Strong Kick  E:25 Catch-up w/Strong Kick, 25 Kick @ 1:00

200 IM - Drill, Build

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

8x25 Sprint Cycle @ :30

Aerobic Free: 1300/

4x150 Max Efficiency Free @ 2:00-3:00

2x75 Build by 25 @ 1:15-1:30

8x50 Best Tech. Free @ :40-1:00

2x75 Fast @ 1:15-1:30

Aerobic IM: 1300/

2 Rounds: 

2x150 as: 25 Fly, 50 Back, 50 Breast, 25 Free @ 2:15-3:00

3x50 IM Switch - 25 Strong, 25 Fast @ :50-1:00

8x25 R1. O:Fly  E:Back  R2. O:Breast  E:Free @ :30

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

1-25-22 - Happy Birthday John!

Warm-up: 1100/22:00

300 Loosen

4x50 Strong Kick @ 1:00

4x50 Catch-up w/Strong Kick @ :50-1:00

4x50 Max Efficiency Free - Maintain Strong Kick @ :40-1:00

8x25 Sprint Cycle @ :30

Aerobic Free or IM: 1800/36:00

3 Rounds: 

4x100 Max Efficiency Free or IM @ 1:15-2:00

2x75 as: 50 Strong, 25 Fast (IM - 25 Fl, 25 Bk, 25 Br OR 25 Bk, 25 Br, 25 Fr) @ 1:15-1:30

2x25 Max Efficiency Free w/Fewest Breaths or IMO by Round @ :30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:Fast  E:easy @ :30

Warm-down: 200/4:00

200 easy

1-18-22 - Aerobic Free or IM

Warm-up: 1300/25:00

400 Loosen

2x100 Strong Back @ 1:30-2:00

2x100 Pull - Count Strokes @ 1:30-2:00

6x50 Desc. 1-3; 4-6 or IM Switch @ :45-1:00

8x25 Sprint Cycle @ :30

Aerobic Free or IM: 1500/30:00

3x100 Max Efficiency Free or IM @ 1:20-2:00

6x25 Best Tech. Free w/Fewest Breaths or Strong Fly @ :25-:35

3x100 Max Efficiency Free or IM @ 1:20-2:00

6x25 Best Tech. Free w/Overkick or Build Back @ :25-:35

3x100 Max Efficiency Free or IM @ 1:20-2:00

6x50 @ 1:00

    Free - 25 Build, 25 Fast w/Fewest Breaths Possible

    IM - IM Switch - 25 Build, 25 Fast

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

1-11-22 - Aerobic Free or IM

Warm-up: 1500/30:00

400 Loosen

100 Scull

4x125 as: 50 Kick, 75 Catch-up w/Overkick @ 2:00-2:30

4x125 IM - Rotate 50 @ 1:45-2:30

Aerobic Free: 1300/25:00

9x50 Max Efficiency Free - Count Strokes + Strong Kick @ :45-1:00

1x200 Pull - Max Power! @ 2:45-4:00

6x50 Maintain Efficiency @ :40-:55

1x200 Pull - Max Power! @ 2:45-4:00

3x50 Maintain Efficiency @ :35-:50

OR

Aerobic IM: 1300/26:00

2 Rounds: 

6x50 O:Max Efficiency Free  E:IM Switch @ :45-1:00

1x200 IM - 25 Strong, 25 Fast @ 3:00-4:00

3x25 Fast - R1.Fly  R2.Breast @ :30

3x25 Fast - R1.Back  R2.Free @ :30

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

1-4-22 - Happy New Year! Aerobic Free or IM

Warm-up: 1100/22:00

200 Loosen

200 IM - Drill, Swim

2x100 Steady Kick @ 2:00

6x50 IM Switch or 25 Free, 25 Back @ :50-1:00

8x25 Sprint Cycle @ :30

Descending Efforts: 600/11:00

4 Rounds: 

1x50 Max Efficiency Fr @ :50/:55/1:00

1x50 Max Efficiency Fr @ :45/:50/:55

1x50 Max Efficiency Fr @ :40/:45/:50

Aerobic Free or IM: 900/18:00

2x150 Strong Fr or IM (Back, Breast, Free) @ 2:00-3:00

2x75 Fast Fr or IM (Fly, Back, Breast or Back, Breast, Free) @ 1:15-1:30

2x100 Strong Fr or IM @ 1:20-2:00

3x50 Fast Fr or IM Switch @ :45-1:00

2x50 Strong Fr @ :40-1:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy