3-26-24 Swim Fast or Float Home

Warm-Up 900/20:00

300 Free loosen

2x100 @10s Choice Kick

4x50 @10s I.M.O Drill/Build

8x25 @10s Desc. 1-4 ,5-8

Main Set 2400/50:00

2 Rounds 

4x25 @10s Fly Fast

1x200 @10s Choice Stroke Pull

4x25 @10-15s  Back Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s Breast Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s  Free Fast

1x200 @10s Choice Kick

Warm Down 300/6:00

2x75 Free Bi Lateral Breathing

2x50  Double Arm Backstroke

2x25  Dolphin Dive

3600 Yards 76 Minutes 

7-10-23 Hydro Heroics Happening

Warm-Up 700/20:00

2x100 Free W/ Fins 

2x50 Flutter Kick W/ Board

2x50 Backstroke w/ Fins 

2x50- Fly Kick W/ Board

1x100 Freestyle Drill/Pull

1x100 I.M by 25

Pre Set 400/10:00

2 Rounds of:

2x50 Pull W/ Buoy and Pads -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30

2x50 Pull W/ Pads and Fins -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30

Main Set 1500/40:00

(Choice Equip)

3 Rounds of:

5x50 Desc. 1-4. Hold 5  ( Desc. to 80% of Race pace) @:50-1:30

1x50 All out sprint Free .( Try to get to Race Pace ) @1:30

100 Active recovery - choice of kick or swim  @4:00

2x50 Stroke of choice - all out sprint  @1:30

1:00-2:00 min reset :

Cool Down 200/5:00

2x50 Swim - any stroke ez 

1x100 Kick - ez

75 Minutes 2800 Meters

2-4-23 More Speed!

W-U 900/24:00

200 loosen

4x50 Flutter Kick @1:30

3x50 I.M Switch @1:00-1:30

2x75 Desc. Each 75 @2:15-2:30

4x50 @1:30

-25 Scull -25 -Catch-Up W/ Strong Kick

Main Set(Choice Equip) 1800/ 42:00

6 x 25 swim @ :45 FAST

4 x 100 Active Recovery @  1:45-2:15

6 x 25 swim @ :45 FAST

4 x 100 Active Recovery @ 1:45-2:15

6 x 25 swim @ :45 FAST

4 x 100 Active Recovery @  1:45-2:15

6 x 25 swim FAST @ :30

Cool Down 200/4:00

200 Smooth

70 Minutes 2900 Yards