12-30-23 Aquatic Adieu to '23

Warm-Up 900/25:00

1x400 or 2x200

300 I.M.O-K/D/S

200 - Free Drill.*Zipper, Fist, Finger Tip Drag.

100 Kick

Speed 400/10:00

8x50 @ 10s Rest

1.-25 Build -25 Smooth

2. -25 Smooth -25 Fast

3. Smooth

4. Fast 

Pull (Choice Equipment) 400/10:00

4x100 @10s Rest Strong effort (80%)

Kick 500/15:00

5x100 @10-15s Rest

1. Free Kick w/ a Board

2. Streamline Free Kick

3. Kick-I.M

4. Choice Kick -Fast

5. No Free, Kick

Main Set 1500/35:00

3 Rounds

1x50 @5-10s Rest Smooth Free w/ an Overkick

1x150 @10-15s Rest Build to Fast

1x100 @10s Rest Smooth

1x50 @10s Rest All out

1x50 @5-10s Rest Recover

Cool Down 200/5:00

200 Loosen

100 Minutes 3900 Yards

6-8-23 Race the Clock !

Warm-Up 900/22:00
200  Freestyle
100 Back
4x25 Choice Kick-Build your speed @:40-1:15
100 Breast Stroke
100 Pull
4x25 Fly - Drill , Single Double Single @:45-1:00
100 I.M
4x25 Sprint Cycle @:40-1:00
Preset 1050/23:00
3x(4x50+6x25)
4x50= Choice Free Drill, or Free Build @ 1:00-1:30
25=Free W/ 4-6 Dolphin Kicks Underwater.breakout. 3 Fast Strokes- Smooth Free the rest. @:30-1:00
Drills to consider: Surge Drill, 3 Stroke 3 Second Glide, Catch-Up with Finger Tip Drag
Main 1600/ (Choice of Equipment) 36:00
1x400 @30-1:00 min rest . note your time.
2x200 @:15-:30 Seconds Rest. Your aim is to swim each 200 faster than half of your 400 time.
4x100 @:10-:20 Seconds Rest . The goal is to swim each 100 faster than half of your 200 time.
8x50 @:5-:15 Seconds Rest .  Try to swim each 50 faster than half of your 100 time.
Cool Down 300/7:00
200 Swim
100 Kick 
3850 Yards 87 Minutes

1-10-23 Free Drill with Aerobic and Speed Main Sets.

Warm-Up 800/18:00
3x100 Free @ 10-15 Seconds Rest
2x100 pull  @ 10-15 Seconds Rest
1x100 I.M   @ 30 Seconds Rest 
8x25 Free Catchup drill Build to Fast Each 25 @:30-:45
Fins On !
Free Drill 600/22:00
6x50 -25 Streamline kick on back -25 3Strokes 6 Kicks @1:30-2:00
4x50 -25 right arm only hand lead kick on side - 25 Left arm only hand lead kick on side. @1:30-2:00
2x50 Catch-up Drill with an over kick. @1:00-1:30
Pull 1200/24:00
4x R1 Pull w Buoy.R2 Pull w/ Pads and Buoy.R3 Pads and Fins.R4 No equip.
1x100 Perfect Technique Freestyle @1:45-2:30
1x200 Perfect Technique Freestyle @3:30-4:00
Speed Set/Choice Equipment 1000/22:00
4x
1x50 Build @ 1:00
6x25 Fast  @:30
1x50 Recover @1:30
Cool Down/4:00
200 Smooth

3800 Yards 90Minutes

6-25-22 Kick Ladder

Warm-Up 800/16:00

300 Swim

6x50 -Odds Choice Drill - Evens I.M Switch @1:00

8x25 @:30

25-Smooth

25-Sprint

25-Build

25-Sprint

Drill 500/10:00

10x50 @1:00

2x Catch up

2x Scull

2x Flick 

2x 3 Strokes 3-second Glide

Kick Ladder 1200/32:00

4x75 Swim @1:30

4x75 50S 25k @2:00

4x75 25s 50k @2:00

4x75 75k @2:00

Speed 800/12:00

4x100 Desc. 1-4 W/Fins @1:45-2:00

16x25 2Smooth 2AFAP @:30

Cool Down 200/4:00

200