3-23-26 Strength Speed Mix

Warm Up 1000/25:00

300 Choice

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

6x50 @:15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free x2)

4x50 @:10s Rest  Descend  1-4

Pre Set 400/10:00

8x50 @:10-15s Rest

#1-2 Pull Breathing 3/5  Per  25

#3-4 Kick 80%

#5-6 Swim -25 Drill -25 Swim

#7-8 Swim Build to Fast

A. 1200/25:00

3 Rounds

1x150 @:15s Rest  Pull Breathing 3/5/3 by 50

1x100 @:15s Rest  Swim -Build to Fast Every 25

2x50 @:10s Rest Kick #1. Build #2. Fast

2x25 @:20s Rest Swim -Fast

B. 1000/25:00

2 Rounds

1x200 @:20s Rest Swim -Best Average 

1x100 @:15s Rest  Kick -Build to Fast 

2x50  @:10s Rest  Swim  #1.  Drill/Swim #2. -25 Fast  -25 Smooth

4x25 @:15s Rest  -Odds Smooth  -Evens Fast

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

4-12-25 Legs and Lungs

Warm Up 900/20:00

3x100 @:10-15s Rest #1. Swim #2. Kick/Swim by 25 #3. Drill/Swim by 25

6x50 @:10-15s Rest -Odds Kick Build -Evens Drill/Swim(Build the Swim)

4x50 @:10-15s Rest #1.-2. Distance Per Stroke #3.-4. Build to Fast

4x25 @:10-15s Rest Sprint Cycle

Pull And Kick 1000/20:00

4x75 @:10-:15s Rest Pull -Odds Free -Evens No Free

4x50 @:10s Rest Kick Descend 1-4. 

4x75 @:10-15s Rest -Odds Kick/Drill/Swim -Evens Swim/Kick/Drill

8x25 @:10s Rest Kick -Odds Sprint -Evens Smooth

Power And Mid-Distance 1100/25:00

2x200 @:15-20s Rest Zone 3 (Strong and Aerobic)

6x50 @:10-15s Rest Choice Stroke  Descend 1-3,4-6

2x100 @:15-30s Rest No Free Build to Sprint

4x50 @:15s Rest -Odds Sprint -evens Active Recovery

Stroke And Strength 800/15:00

4x75 @:15s Rest Rolling I.M (#1 Fly/Back/Br, #2 Back/Br/Fr, etc.)

4x25 @:5-10s Rest Choice Stroke Descend 1-4

4x50 @:10-15s Rest Choice Strokee -Odds 1st 15 Yards Fast -Evens Last 15 Yards Fast

8x25 @:10-15s Rest  Pull No Free Build to a Fast Finish

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back Or Breast

4000 Yards 85 Minutes

4-2-24 Stroke Roulette

Warm-Up 1300/30:00

1x300 Free Looosen

4x50 @10s I.M.O- Kick/Drill

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

6x50 @10s I.M Switch

4x50 @5-10s  Free Desc. 1-4

4x25 @5-10s Sprint cycle 

Main Set 2300/60:00

4x125 @10s I.M  Done as 25-Fly-50 Bk-25 Br -25 Free

6x50  @5-10s Kick Desc. 1-3,4-6

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s  Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

Cool Down 300/10:00

6x50 Choice Loosen

3900 Yards 100 Minutes

6-3-23 Aerobic Speed and Strength

Warm-Up 800/20:00

4x75 Last 25 No Free

100 I.M or Free Pull

100 Kick

4x50 Desc. 1-4

4x25 Sprint Cycle @ :40-1:00

Pre-Set - 400/10:00

4x100 @ @1:00-2:00

-Odds Kick W/ Board

-Evens Swim.Your choice of stroke and Drill

Main Set - 1600/38:00

4 x 75 Free Desc. 1-4. @ 1:15-2:00

4 x 100 -Odds Free Drill 3 Stroke 6 kicks  -Evens Build to Fast @ 1:30-2:30

4 x 50  free with fins, @ 85% effort @:45-1:15

4 x 50  free Try to lower stroke count each 50. 80% effort @:45-1:30

4x 100 Desc. 1-3  Hold 4 @ 1:30-2:30

1 x 300 freestyle swim @ 80% effort

Strength Set - 600/15:00

3 x 50  free w fins 80% effort @:45-1:15

3 x 50  Free Pull W/ Paddles 80% effort @:45-1:15

3 x 100 free swim with paddles and fins  90% effort @ 1:30-2:30

Speed Set - 200/6:00

8 x 25  Choice Stroke and Choice Equip All out Fast @:30-1:00

Cool-Down - 200/4:00

200 Cool Choice Stroke EZ

3800 Yards 93 Minutes

6-1-23 Paddles, Fins, and Parachutes: A Swim Practice for Strength and Speed

Warm-Up 1000/30:00

4x100 Freestyle 

4x50 Choice Kick

4x75 I.M (begin the I.M Where you left off the last one)

4x25 Sprint Cycle @:40

Main Set 1 1200/30:00

2 Rounds

4x25 Freestyle Desc. 1-4 @:30

4x50 Freestyle  Moderate pace (80-90%) @:40-1:00

4x25 Freestyle Desc. 1-4 @:30

4x50 Freestyle Moderate pace (80-90%) @:40-1:00

1-2:00 min Rest in between rounds.

Main Set 2  1100/ 30:00

1x300 Free Pull with paddles - At Aerobic Pace 15-20 seconds rest

1x200 Free Swim with fins At Moderate Pace 15 seconds rest

1x100 Free Swim with parachute Fast:30 Seconds

1x200 Free Swim with fins At Moderate Pace 15 seconds rest

1x300 Freestyle Pull with paddles At Aerobic Pace 15-20 seconds rest

Strength and Speed  400/12:00

4x25 Free as Few Breaths as possible (goal 0 Breaths) @1:00

4x50 Freestyle Swim with paddles and fins -25 Build -25 All out @:50-1:15 

4x25 Freestyle Sprint with a parachute (power focus, all-out effort)  30 seconds rest

Cool-Down: 200/4:00

200 Free

3900 Yards 106 Minutes 

5-4-23 The Force is Strong in This Pool: A May the 4th Star Wars-Themed Swim Practice

 Phase 1: Join the Rebel Alliance (Warm-up) - 700/18:00

200 freestyle - "Gathering the Rebel Forces"

4x50 (25 kick, 25 swim) choice of stroke  - "Prepping the X-Wings" (10 sec rest)

100 pull with buoy - "R2-D2's Assistance"

4x50 (25 drill, 25 swim) choice of stroke - "Learning from Jedi Masters" (10 sec rest)

Phase 2: Approach the Death Star (Pre-set) - 800/22:00

4x50 freestyle desc. 1-4 - "Sneaking Past the Imperial Fleet" (10 sec rest)

4x50 No Free desc. 1-4 - "Evading TIE Fighters" (10 sec rest)

4x100 freestyle with fins desc 1-4 - "Powering Up the Hyperdrive" (15 sec rest)

Phase 3: The Trench Run -(Main set) - 2300/52:00

*You can choose to use equipment to enhance your workouts.

3x300 freestyle - "Navigating the Trench" (30 sec rest)

*1st 100: moderate pace, 2nd 100: strong pace, 3rd 100: sprint pace

4x75 IM order (No fly) - "Mastering the Force" (15 sec rest)

12x50 freestyle optional equipment (paddles, fins) - "Blast the Exhaust Port" (10 sec rest)

*Even 50s: sprint, Odd 50s: recover

3x100 Free pull with buoy - "Using the Force" (20 sec rest)

*Focus on maintaining a strong and steady pace

8x25 choice of stroke - "Dodging Laser Fire" (5 sec rest)

*All-out effort, focus on power and strength

Phase 4: Escaping the Death Star (Cooldown) - 200/4:00

200 easy swim (mix of strokes) - "Fly Back to the Rebel Base"

4000 96 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 

4-1-23 Swim-Fu: Unlocking Your Potential!

Warm-Up 800/20:00

4x200  50 swim, 50 drill, 50 kick, 50 build, 15 rest between each 200

1st 200: freestyle

2nd 200: backstroke

3rd 200: breaststroke

4th 200: freestyle or butterfly 

Drill Set 400/12:00

2x50 (Fins)Free "Tarzan" Drill (swim with head above water) @1:00-1:30

4x50 Backstroke 6-5-6 drill 6 Kicks 5 Strokes 6 Kicks ( During Kick, one hand is at your side. Your other hand is pointing towards the opposite wall) @1:00-1:30

4x25  Butterfly "3-3-3" drill (3 right arm strokes, 3 left arm strokes, 3 full strokes) @:45-1:00

Endurance Set 1200/20:00

3x400 free at an aerobic pace, with 30s rest between each

Break each 400 into 4x100, with 10s rest between each 100

Speed set 600-800/ 14:00-18:00

4x50  freestyle-build, (start slow, increase speed within each 50) @1:00-1:30

4x25 choice of stroke, all-out sprint, @:30-:45

2x100  freestyle, -as 1st 50 at 80% ,second 50 at a sprint pace @1:30-2:30

*4x50  freestyle relay-style sprints,  take turns resting while teammates swim  

1x200  choice of stroke (mix and match strokes every 50) at an aerobic Pace @ 4:00

Strength and Power Set 600/15:00

4x50 free with pads, focusing on a strong catch and powerful pull @:50-1:15

4x50 backstroke with fins, focusing on a strong kick and body rotation @1:00-1:30

4x25 butterfly with fins @:45-1:00

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

Cool Down 300/6:00

2x50 Free @1:00

2x50 back@1:00 

2x50 Breast @1:00

3900 yards 91 Minutes 

3-28-23 Freestyle Drills and Speed/Endurance Main Set

W-U 1000 22:00
300 loosen
8x25 Choice Stroke -25 Drill -25 Build @:30-45
4x75 I.M.O K/D/S @2:00-2:15
4X50 Desc.1-4 @:45-1:30
Drill 600/12:00
4x(1x100) Free Drill @1:40-2:30
#1.Zipper Drill#2. Finger tip Drag#3.3 Strokes 6 Kicks #4.Catch-up Drill (Touch Thumbs)
4x50 w/ Fins Underwater Max Freestyle @50:1:30
Main Set 2000/40:00
2 x 200  free 80% Max Effort. @3:15-4:00
2 x 100  free Descend Each 100 to Fast @1:10-2:00
2 x 50  free sprint (Fins Optional) @1:30
2 x 250  free 80% Max Effort @ 3:00-5:00
2 x 50  free sprint (Fins Optional) @1:30
2 x 100  freestyle free Descend Each 100 to Fast @1:15-2:00
2 x 200  freestyle 80% Max effort @3:15-4:00
2 x 50  free sprint (Fins Optional) @1:00
Cool Down 300/6:00
1x100 Kick
1x200 Choice

3900 Yards 80 minutes 

3-11-23 Building Strength and Speed in the Water( LONG PRACTICE)

Warm-Up 900 24:00

200 Loosen

8x25 Kick -O Flutter -E Breast Kick @:45-1:00

4x50  Desc. 1-4 @:50-1:30

4x25 I.M Order @:40

4x50 -Odds Drill -Evens Build @:50-1:15

4x25 Sprint Cycle @ :40-1:00

Free Tech 500/12:00

4x50 Catch-up @:50-1:30

2x50 Fingertip Drag @:50-1:30

2x50 Fist Drill @:50-1:30

4x25 Front Scull @:50-1:30

Pull/Speed 1000/24:00

4x150 Pull w/ Pads And Buoy Desc 1-4 Drop buoy for last 50 and engage legs @ 2:50-3:30

4x75 Pull  W/ Pads Desc 1-4. @ 1:15-2:00

4x50 Free, fast @ :45-1:00

4x25 Sprint choice stroke @ :30-1:00

Power/Endurance 1000/25:00

1x200 Free Desc 1-4. by 50 @3:30-4:00

4x50 -25 I.M-25 Free @1:15-1:30

4x100 Free @1:30-2:00, Pick a moderate pace and hold it

4x50 Free @-25 I.M-25 Free @1:15-1:30

200 Free @3:30-4:00

Speed 400/10:00

8x25 -Odd All Out -Even Recover:30-:45

4x50 Choice Stroke Fast @1:30

Cool Down 200/4:00

8x25 Dolphin Dive.

4000 Yards 99 Minutes

3-4-23 Endurance-Focused

Warm-Up 1000/ 25:00
200 Loosen 
4x50 Kick -O Fly -E Free @ 1:30-2:00
4x50 -O Zipper Drill - E Finger tip drag @1:00-1:20
2x100 I.M  @2:30-3:00
4x50 Choice Stroke Build @:50-1:15
Main Set 2000/49:00
1x300 Pull @ 6:00-6:30
1x100 Kick Streamline Kick @2:30
3x200-Odd Free - Even Back - 1st 50 80% Max Effort last 150 Cruise(50-60%) @6:00-6:30
1x100 Smooth Free @1:30-2:00
4x75 Pull w/ Paddles Build Each 75 1:30-2:00
1x100 Kick w/ Board @2:30
2x150 Desc. Each 50 2:30-3:00
1x100  Free Neg Split @ 1:30-2:15
2x50 Kick 10 seconds all out 10 EZ @1:30-1:45
Challenge Set 600/ 13:00
2x300 @ 6:00-6:30
#1 80%
#2 100%
Cool Down 200/4:00
4x50 Choice Drill/Stroke
3800 Yards 91 minutes

2-28-23 Endurance and Strength Primary focus W/ Secondary focus on Speed and Power

Warm-Up 800/20:00
200 Free
200 Kick -50 FR -50 FLY 
2x100 I.M Drill @ 1:45-2:30
8x25 -25 Scull(or choice stroke) -25 Free Drill @40-1:15
Stroke Set 800 12:00
4x50 Choice Stroke build to Fast Finish @1:00-1:30
4x75 I.M Switch @1:30-2:30 (Fly/Bk/Br- Br/Fr/Fly x2)
Main Set 2400/48:00
4 x 300  Choice of Pulling equip. Desc 1-2 Hold 3-4 @4:00-6:00
6 x 50 Kick w/ Fins -O Build  -E All @:50-1:30
6 x 100 -Odd I.M -E All out Free @ 1:30-2:30
12 x 25  Underwater Max @:40-1:30
Cool Down 2:00/0
2 Min Float
4000 Yards 82 mins