3-14-26 Fewer Faster Strokes

Warm Up 900/25:00

1x300 Choice -Every 3rd 25 Fist Drill

4x50 @:10s Rest I.M Order Kick/Drill by 25

4x75 @:15s Rest Rolling I.M 

#1.Fly/Back/Breast,

#2.Free/Fly/Back,

#3.Breast/Free/Fly,

#4.Back/Breast/Free

1x100 Choice Kick

Pre Set 600/10:00

3 Rounds 

1x50 @:5-:10s Rest Backstroke -Build your kick 

1x100 @:10s Rest  Pull Breathing 2/3/4/5 

1x50 @:5-:10s Rest Breaststroke -fewest strokes possible 

Main Set 2100/50:00

3 Rounds

1x200 @:20s Rest -25 Fly -50 Back -75 Breast -50 Free

4x50 @:15s Rest R1 Back. R2 Breast. R3 Free.

#1.Baseline – Count Strokes

#2. Build Speed – Hold Stroke Count

#3. Faster- Subtract 1 Stroke

#4. Fastest – ≤ Strokes

1x200 @:20 Rest Pull Trying to Hold Lowest Stroke Count

4x25  @:10-15s Rest Fast I.M Order

Cool Down 200/5:00

200 Choice  

3800 Yards 90 Minutes 

3-9-26 Smooth Beats Spin

Warm Up 900/20:00

300 as -100 Free -50 Back x2

4x50 @:10-15s Rest -25 6k Switch (Freestyle) -25 Build

4x50 @:10-15s Rest Streamline Backstroke Kick

4x50 @:10s Rest 

#1. Single Arm Free (right)

#2.Single Arm Free (left)

#3 Backstroke Build 

#4. Freestyle Ascend

Pre Set 600/15:00

3 Rounds 

1x75 @:15s Rest -25 Scull -25 Count Strokes -25 Build, Hold Count

1x100 @:15s Rest -Negative Split, (Faster + Fewer Stroke)

1x25 @:10-15s Rest -Fast, Hold Stroke Count

Main Set 2000/45:00

4 Rounds (Mix and Match Equipment Per Round)

1x200 @:20s Rest Long Smooth Free -Count strokes first 50(Maintain)

4x50 @:10-15s Rest 

-Odds, Fast as few strokes as possible 

-Evens, Smooth

1x100 @:20s Rest -Fast, Holding as few strokes as possible

Cool Down 200/5:00

200 Choice

3700 Yards 85 Minutes

7-21-22 Long Course Ladder

Warm-Up 600/14:00
200 Loosen
2x50Kick @1:15
4x50 I.M Drill/Swim Or 1-4 Desc @1:10-1:30
2x50-25 Fast 25 Distance Per Stroke Free @1:15
Drill 450/12:00
3 Rounds
1x50 Count your Strokes
1x50 Try to lower the count
1x50 Try to Match your lowest Stroke Count while increasing your speed.
Aerobic Ladder 1500/30:00
1x100 5 seconds rest
1x200 10 sec rest
1x300 15 sec rest
1x400 20 sec rest
1x500 25 sec rest
Speed 600/18:00
3 Rounds
1x50 25 No Breath 25, 60%Max E @1:10-1:30
1x50 25 Scull, 25 70% Max Effort @1:10-1:30
1x50 25 Heads Up Breaststroke, 25, 80% Max Effort @1:10-1:30
1x50 All Out Free @1:10-1:30
Cool Down 300/6:00
300 Cool Down Choice

3450 Meters 80 Minutes