10-17-23 Surfing the Stroke Spectrum

Warm-Up 600/15:00

300 Free - Increase speed every 100.

4x50 @ 10s Rest -Odds Free - Evens Back

4x25 @ 10s Rest -Odds Breast - Evens Fly

Breaststroke and Butterfly Drill Set 400/10:00

4x50 @ 10s Rest - Breast Stroke Drill -3 Second Glide.

4x50 @ 15s Rest -Butterfly single-arm -25 left, -25 right

Race Strategy Set 600/15:00

3x100 @ 10s Rest Alternating -50 Back-50 Free. first 50 strong and second 50 smooth.

4x75  @ 15s Rest -50 Free (25 Fast / 25 Smooth) -25 Back, Fast

Breast & Fly 1150/25:00

4x100 @ 10s Rest -Odds Breast Stroke - Even Freestyle

3x100 @ 10s Rest -50 Free  -25 Breast -25 Butterfly 

3x150 @ 10s Rest -50 Free -50 Breast -50 Free

Stroke Transition  600/15:00

4x50 @ 10s Rest

Odds: -25 Breast -25 Free

Evens: -25 Fly -25 Back

4x100 @ 15s Rest

1st: -25 Free -25 Fly -50 Backstroke.

2nd: 50 Backstroke  -50 Breaststroke.

3rd: 50 Breaststroke -50 Freestyle.

4th: I.M

Cool Down 300/6:00

3x100 @ 2:00

-100 Free -100 Back -100 Breast 

3650Yards 86 Minutes

10-14-23 Water Warriors' Weekend Challenge

Warm-Up  700/20:00

300 Free: Loosen 

4x75 @ :15s rest: -25 Free -25 Back -25 Streamline Kick

4x25 @ :15s rest: 

Technique and Transition Set: 500/15:00

3x50 @ :15s rest: Long Axis Rotation Drill -3 Strokes Free -4 Strokes Back -3 Strokes Free 

4x50 @ :15s rest: Freestyle - Zipper Drill, focusing on hand recovery.

3x50 @ :15s rest: Backstroke - Single arm, emphasizing rotation.

Kick Intensity Set: 300/8:00

3x100 Mixed Kick @ :15s rest: 25 Flutter (Free) / 25 Dolphin / 25 Flutter (Free) / 25 Dolphin.

Race Strategy Set: 1300/36:00

4x125 @ :20s rest: 75 Free steady pace + 50 Back building speed.

2x150 @ :20s rest: 50 Back moderate pace + 100 Free build.

5x100 @ :15s rest: Descend 1-5. Aim to drop time on each 100.

Power and Pacing Set: 600/18:00

4x25 @ :30s rest: Max Power Free, aiming for a low stoke count and maintaining speed.

2x100 @ :20s rest: Freestyle, swim the first 50 at 70% effort and the second 50 at 90% effort. 

4x25 @ :30s rest: Max Power Backstroke, similar to the freestyle 25's, aiming for minimal strokes but high velocity.

2x100 @ :20s rest: Alternating 50's of Backstroke and Freestyle. Try to match the pacing from the previous 100's, adjusting your effort as needed.

Cool Down: 200/4:00

4x50 @ :15s rest: Bi lateral breathing: 3/5/7/9 

Total: 3600yrds 101 minutes

10-10-23 Flip, Sip (water, of course), and Rip through the Lanes!

Warm-Up 800/20:00

300 Free – Loosen focus on long, efficient strokes.

4x50 @ :10s rest – Alt: 25 Back / 25 Free, 

4x50 @ :10s rest – Free, Desc. 1-4

4x25 @ :10s rest – 1/2 Fast 1/2 Easy -Odds Free -Evens No Free

Technique Set 600/15:00

6x50 @ :15s rest – Free Drill: -Odds Catch-Up  -Evens Fist Drill

4x50 @ :15s rest – Back Drill:  25 right arm, 25 left arm.

4x25 @ :10s rest – Free, Sprint Cycle 

Race Strategy Set 1800/40:00

4x150 @ :20s rest – Steady Pace

8x50 @ :15s rest – Odds: Free strong; Evens: Backstroke strong.

4x100 @ :20s rest – 1st 50 Backstroke at race pace, 2nd 50 Free easy.

4x100 @ :20s rest – 1st 50 Free at race pace, 2nd 50 Backstroke easy.

Speed Set 400/12:00

8x50 @ :15s rest – Odds: Backstroke, focus on underwaters and speed; Evens: Free, aiming for max speed while maintaining technique.

Cool Down 200/5:00

4x50 @ :10s rest – Choice Stroke, Cool Down

3800 yards 92 Minutes

10/3/23 Endurance Odyssey: Where Strokes Collide

Warm-Up 800/20:00

300 Free – every 4th length backstroke to mix it up.

4x50 Free Drill Finger Tip Drag Drill @ :15s rest: 

4x50 Back Drill 3/3/3, 3R/3L/3Stroke Cycles -6 stokes @ :15s rest:

4x25 Free – Descend 1-4 @ :10s rest.

Technique Set: 700/18:00

4x50 Free Desc 1-4@ :15s rest –

4x50 Back  Desc 1-4 @ :15s rest – 

4x100 Alternating 25 Free/25 Back @ :15s rest 

Main Endurance Set: 1600/35:00

2x400 Free @ :20s rest

#1: Every 4th length backstroke.

#2: Breathing every 3/5/7 By 25

4x200 @ :15s rest

 -Odds Back Stroke or  I.M No Free.

 -Evens Free

Distance Per Stroke: 400/12:00

8x50 @ :10s rest

Odd: Back – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Even: Free – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Cool Down: 100/3:00

100 Easy choice, with a focus on smooth technique and relaxed breathing.

3600 Yards 88 Minutes 

9-16-23 Building Blocks of Back & Free

Warm-Up 600/14:00

300 Free 

100 Backstroke 

4x75 @ 15s rest

-Odds -25 bk -25 free -25 bk

-Evens -25 free -25 bk -25 Free

Pre-Set 600/ 14:00

4 x 100 Free -Odds Breathing every 3 - Evens Breathing every 5 @15s rest

2 x 100 Back -25 Right arm only bk -25 Left arm Only Bk -50 backstroke @ 15s rest:

Main Set 1700/

Part 1:  700/16:00

4 x 50 Free with fins @10s rest - 

2 x 50 Back with fins @10s rest -

2 x 75 Free @20s rest - 25 Drill 3/3/3 /50 swim. Drill: (3 strokes left side, 3 strokes right side, 3 alternating strokes)

2 x 75 Back @20s rest - -50 Drill 3/3/3 -25 Swim

Part 2 : 1000/22:00

3 x 200 Free Desc. 1-3 @30s rest:

2 x 200 -50 Free -50 Back @30s rest:

Pull Set 300/8:00

4 x 50 Free pull with pull buoy @15s rest - 

2 x 50 Back pull with pull buoy @15s rest -.

Cool Down 100/ 2:00

100 Choice Loosen

3300 Yards 76 Minutes

9-12-23 Freestyle and Backstroke with Drills and Race-Pace Strategies

Warm-Up 600/15:00

200 Free

100 Back Stroke.

4x50 Flutter Kick W/ a board. @ 10 Seconds Rest

2x50 Back Stroke Drill, 5 Strokes 6 Kicks 5 Strokes (5/6/5) @10 Seconds Rest

Drill/Preset 400/10:00

4x50 Single Arm Back Stroke - 25 Right arm -25 Left Arm @ 10 Seconds Rest

2x50 Back Stroke Drill 6 Kicks 1 Stroke (6 Kick Switch) @ 10 Seconds Rest

4x25 Distance Per Stroke Backstroke -Try to decrease stroke count every 25 @ 10 Seconds Rest

Main-Set (Choice of equipment) 2100/ 45:00

2x200 Freestyle Steady Pace @10-15 Seconds Rest

4x100 - Odds Back Stroke - Even Freestyle @10-15 Seconds Rest

4x50 Free Style Desc. 1-4  @ 10 Seconds Rest

4x50 -Odds Free - Evens Back Stroke @ 10 Seconds Rest

4x25 Your Choice of Stroke - Fast @ 20 Seconds Rest

4x50 -25 Fast Free-25 Smooth Backstroke @ 10-15 Seconds Rest

4x100 Back Stroke -50 Smooth -25 Build -25 Fast  @ 15 Seconds Rest

4x50 Streamline Kick on back @ 10 Seconds Rest

Cool Down 200/4:00

200 Smooth mix up your strokes 

3300 Yards 74 Minutes 

Tuesday 8/23/16

Masters 8/23/16

Warm up-

4/3x250s @ 4:20/5:30

150 swim/50 drill/50 kick choice

(1000/750)

Drill set- skills focus- backstroke drill work

3x50s @ 1:00/1:10- kick and roll shoulders with arms at side

3x50s @ 1:00/1:10- 1 arm- 4 right arm/4 left arm

3x50s @ 1:00/1:10- 3 pull/6 kicks- focus on hips on side as hand enters

(450)

Backstroke video-

https://m.youtube.com/watch?v=JghqyliWwb4

Focus on keeping head in neutral position with a flat back, point toes when kicking and kness bend slightly as foot moves towards the bottom of the pool and leg straightens as foot moves toward the surface of the pool, kick from the hips.

Main set-

Two times thru:

6x50s @ :55

2-easy, 2-medium, 2-fast

Rd1- free PULL, Rd2- back or choice

(600)

8/6x100s negative split- 2nd 50 fast than first 50

1-4/3 Back @ 1:45/2:00

5-8/6 free PULL @ 1:30/1:45

(800/600)

150/50 COOL DOWN

3000/2450