6-20-23 An aquatic journey towards better endurance

Warm-Up 900/ 23:00

300 freestyle

1x100 Back

1x100 I.M

8x25 Kick Desc. 1-4,5-8 @:35-1:00

1x100 pull (with buoy and paddles)

4x25 Sprint Cycle  @:40-1:00

Aerobic Mixed Stroke Set - 1200/ 26:00

4 x 100  freestyle at moderate pace (70-80%) @ 1:40-2:30

2 x 100  IM Or Free I.M  @ 1:45-3:00

4 x 50  freestyle Drill (Fist, Ketchup, 3/6/3, 3 strokes 1-3 Second Glide) @

2 x 50  IM order @ :50-1:30

1 x 200 freestyle at moderate pace (70-80%). @ 3:20-4:00

1 x 100  IM Or Free I.M  @ 1:45-3:00

Anaerobic Set (Choice Equipment) 1100/ 22:00

5 x 100  freestyle Moderate Pace @:10 Seconds Rest

4 x 50 freestyle All out @1:00-2:00

2 x 200 freestyle Moderate Pace @ 10 Seconds Rest

Speed Set - 600/ 20:00

16 x 25 Choice Stroke -sprint @:30-1:30

8 x 50  freestyle Desc. 1-4, 5-8 @ :50-1:30

Cool Down 200/ 4:00

100 Swim

50 Kick 

50 Scull

 

4000 Yards 95 Minutes 

4-20-23 The good The Bad And The Ugly(Endurance Free)

The Good-600/15:00

300 Loosen

3x50 I.M Switch(Drill) @1:15/1:30/1:45

100 I.M Kick

50 Choice

The Bad-400/10:00

4 x 50 build each 50 to a strong controlled pace. @ 1:00/1:15/1:30

8 x 25  -o sprint -e ez   @:30/:40/:50 

The Ugly-2800/55:00

4 x 200  with pull buoy  @3:30/4:00/4:30

4 x 150  with paddles  @2:45/3:15/3:45 

8 x 100  with fins  @1:45/2:00/2:15 

8 x 50   as:

4 x 50  with parachute @ 1:00/1:10/1:20 

4 x 50 sprint without equipment @ 0:50/1:00/1:10 

**As you progress through the set, focus on keeping a steady pace, gently picking up your speed a little when the distance shortens. 

Feel free to adjust the number of repetitions in each segment to find the right balance for your individual needs.**

Ride off Into The Sunset -200/4:00

200  easy swim, choice of stroke,

4000 84 Minutes

4-18-23 Journey Through the Green Hills

Warm-Up 800/20:00

300 free, (start your African adventure)

100 kick, alternate flutter and dolphin kick (gazelles and impalas on the savannah)

200 pull, long efficient strokes (graceful elephants)

4 x 50-freestyle, build pace, use paddles on last 50 (cheetahs picking up speed) @:50-1:15

Breaststroke Exploration 500/13:00

4x50 - Single-arm breaststroke (25 yards right arm, 25 yards left arm) Focus: GIRAFFE STRETCH (reach for maximum extension)  @1:15-1:30

4x50 - 1 pull, 2 kicks breaststroke Focus: FLAMINGO BALANCE (maintain a streamlined position) @1:30-2:00 

1x100 - Perfect technique breaststroke Focus: SWIFT SWALLOWS (Channel the grace and fluidity of a swallow's flight) @2:30-3:00

Main Set 1650/35:00

3 rounds of the following:

4 x 50 freestyle, RIVER CROSSING (navigate currents,focus on tight streamline)@:50-1:15

2 x 100 freestyle,Focus: RHINO CHARGE  (powerful, determined strokes Maintain momentum) @1:45-2:30

1 x 150 freestyle, SAVANNAH SPRINT  (build pace throughout 150 into a strong finish)2:30-3:00

30 Seconds rest between rounds

Speed Set

Swim 3 rounds of the following  900/30:00

1 x 50 free CHEETAH DASH  (all-out sprint) @1:00-1:30

1 x 100 IM , ELEPHANT STAMPEDE focus (80% Max effort, focus on technique); 2:00-2:30

1 x 50 back ZEBRA ESCAPE (25 Sprint, 25 easy) @1:00-@1:30

1 x 100 breaststroke, HIPPO FLOAT (Nice and Easy Breast Stroke); @2:30-3:00

30 seconds rest between rounds

Cool Down 300/6:00

100 Free(floating down a calm river)

100 back (stretch chest and shoulders)

100 Choice (reflect on your journey)

4150 Yards 104 minutes 

4-13-23 Navigating the Stoic Sea: A Swim Workout Odyssey

Warm-up 500/12:00
300 yards freestyle, easy pace
4 x 50 -25 kick, -25swim - choice of stroke

Question 1: Do you believe that success comes from within or from external factors?
If from within, proceed to Mini Workout 1
If from external factors, proceed to Mini Workout 2

Mini Workout 1 800/18:00
4 x 100  freestyle ,Distance per Stroke , 20 seconds rest between each
4 x 50  choice of stroke, -25 Drill -25 Build , 15 seconds rest between each
2 x 100 freestyle at a 80% Max Effort, 20 seconds rest between each
Mini Workout 2 800/18:00
2x200 choice of stroke, -50 Drill-50 Build. 30 seconds rest between each
4x50 choice of stroke  Desc. 1-4. 10-15 Seconds rest between each
8 x 25 sprint, alternating between freestyle and choice of stroke, 15 seconds rest between each
Question 2: Is it more important to strive for excellence or to find balance in life?
If striving for excellence, proceed to Mini Workout 3
If finding balance, proceed to Mini Workout 4
Mini Workout 3 600 /15:00
3 x 200  freestyle, Descend Each 200 by 50, 15-30 seconds rest between each
Mini Workout 4 600 /15:00
6 x 100  (50  freestyle, 50 No Free), 15-20 seconds rest between each
Question 3: Do you think that happiness can be pursued, or does it come as a byproduct of living a meaningful life?
If happiness can be pursued, proceed to Mini Workout 5
If happiness comes as a byproduct, proceed to Mini Workout 6
Mini Workout 5 600/15:00
4 x 75 choice of stroke, Desc. 1-4, 20 seconds rest between each
4 x 75  freestyle, -25Fast-25Smooth/25Fast, 20 seconds rest between each
Mini Workout 6 600/15:00
12 x 50 yards choice of stroke, -O Drill -E Fast, 15 seconds rest between each
Question 4: Do you believe that overcoming adversity leads to personal growth or that growth comes from maintaining a state of harmony?
If overcoming adversity, proceed to Mini Workout 7
If maintaining harmony, proceed to Mini Workout 8
Mini Workout 7 600/15:00
4 x 50  sprint freestyle, 15 seconds rest between each
1 x 200  choice of stroke, moderate pace, focusing on technique, 30 seconds rest
4 x 50 sprint choice of stroke, 15 seconds rest between each
Mini Workout 8 600/15:00
2x200 freestyle, Negative Split by 100, 15-30 seconds rest between each
4x50 -25 I.M -25 Free  choice of stroke,  15 seconds rest between each
Cool-down 400/8:00
200 freestyle, easy pace
4x50 choice of stroke, focusing on technique and relaxation, 15 seconds rest between each

1-24-23 Backstroke Drills with Freestyle Main Set

Warm-Up 1100  25:00
300 Loosen
4x50 I.M 12.5 Yards each Stroke. @1:15-1:30
8x50 @1:00-1:30
-O  Choice Kick
-E Delayed Stroke Freestyle
4x25 Sprint Cycle @ 40-1:00
Back Stroke 500/11:00
1x150 -Fist Drill and 3/6/3 by 50 @2:30-3:00
2x100 Build each 25 To Fast @2:30
3x50 Max Underwaters 1:00-1:30
Pull 500/12:00
10x50 @ 1:00-1:30
-Odds Back Stroke
-Evens Freestyle 
Main-Set (Choice Equip) 1500/33:00
15x100
1-2 Smooth @1:45-2:15
3-5 All Out @1:45-2:15
6-7 Smooth @1:45-2:15
8-10 - 50 build- 50 All Out @1:45-2:15
11-12 Smooth @1:45-2:15
13-15 -as 6x50 All out @1:30

Cool Down 200/4:00
8x25 Ez

3800 Yards 85 Minutes

10-27-22 Aerobic and Anaerobic

W-U 900/19:00

200 Swim

200 Pull

100 Back

100 Back Pull

200 Kick

4x25 Sprint Cycle @ :30

Descend 800/20:00

2 x

4 x 50’s free Desc. 1-4  @1:00

4 x 50’s kick Desc. 1-4 @1:30-1:15

Main Set 1200/20:00

4x

1x100  @1:50/1:40/1:30

1x200 3:20 3:10 3:00

Descend Rounds/Intervals 1-3,4-6.  Try to increase your heart rate during the 200

Pull  1000/17:00

2x200 @3:30/3:15

2x150 @ 2:15/2:00

2x100 @1:45/1:30

2x50 @1:00-:45

1st Distance- Just make the Interval, 2nd Distance All out

Cool Down 100/2:00

100 Smooth

4000 Yards 78 Minutes