7-25-26 Best Average Behavior

Warm Up 900/25:00

300 Choice Loosen

4x100  @:15s Rest

#1. -50  Kick -50 Swim

#2. -50 Drill  -50 Swim

#3. Pull Breathing  3/5  Per 50 (Paddles Optional)

#4. Free I.M

4x50 @:10-15s  Rest Descend 1-4

Pre Set 600/15:00

2 Rounds

1x100 @:15s Rest -DPS Count Strokes First 50,  Maintain Count for 2nd 50

2x50 @:10-15s Rest -25 Fast Kick/25 Swim -Carry Kick Speed into Swim

2x50 @:15s Rest 

#1. -25 Long  Powerful Strokes -25 Fast Tempo #2. Build to 85%

Main Set 2000/45:00

A.

2 Rounds 1200

1x200 @:20s Rest Free Negative Split

2x100 @:15s Rest Pull #1. Distance Per Stroke  #2. Build

4x50 @:15s Rest 

#1. DPS

#2. Build

#3.Fast

#4.Active Recovery

B. 800

4x100 @:20-30s Rest Best Average-Hold the Fastest Pace You Can over 4

1x100 @:30s Rest Active Recovery

4x50 @:20s Rest  Sprint Cycle 

1x100  -50 Build -50 Fast

Cool Down 200/5:00

200 Choice

3700 Meters 90 Minutes

3/4/26 Relentless Forward Motion

Warm Up 1000/25:00

400  -100 Free -100 Back

300  -50 Free -50 breast

4x25 @:15s Rest Fly

1x200 Pull breathing 3/4/5/6  Per 50

Pre Set 600/10:00

6x100 @:15-20s Rest 

-Odds -50 Kick -50 Swim Build to 80%

-Evens -50 Drill -50 Swim

Main Set 1800/40:00

3 Rounds

1x300 @20-30s Rest Swim

-Descend by round

-Round 1: ~60%,Round 2: ~70%,Round 3: 75–80%

4x50 @:15s Rest Best Average 

-Try to make the average faster each round

*Best Average = Fast + consistent times. Don’t fade.

1x100 @Reset Active Recovery (Swim Kick or Pull)

Power Finisher 400/10:00

8x50 @:20-30s Rest

-Odds Fast (90-95%)

-Evens -25 Kick -25 Swim

Cool Down 200/5:00

200 Easy

4000 Yards 90 Minutes

10-2-24 Descend and Dominate

Warm Up 700/20:00

200 Choice

4x50 @:10s Rest I.M.Order D/S

1x100 I.M

2x100 @:10s Rest Pull 

Main Set 2700/60:00

4x50 @:10-15s Rest Choice Kick -Odds Fast -Evens Smooth

2x75 @:15s Rest Choice Kick  Desc.1-2

1x100 @:20-30s Rest Choice Kick Build 

1x100 @:20s Rest EZ Active Recovery

8x50 @:20s Rest Build Each to 90%

1x100 @:20s Rest EZ Active Recovery 

12x50 @:30s Rest Choice Stroke -Swim first 50 @ 90-95%, Hold that time.If your time increases more than 2 sec, Do a 50 ez

1x200 @:30-45s Rest EZ Active Recovery

2x200 @:20-30s Rest Pull Negative split by 100

4x100 @:15-20s Rest  Choice Stroke/Equipment, Desc. 1-4

Cool Down 300/6:00

6x50 @:20s Rest Free Breaths: by 50 4,3,2,1,2,3

3700Yards  86Minutes

4-12-24 Peak Performance Prep

Warm-Up 800/20:00

200 Swim

100  Choice Kick

4x50 @10s Rest I.M.O D/B

8x25 @10-15s Rest Choice Stroke Desc.1-4,5-8 @

1x100 Choice Loosen/Relax

Kick (Fins Optional) 400/10:00

1x200 @ Choice Kick Cruise

4x50  @ Choice Kick Desc. 1-4

Main Set 2500/60:00

1x200 @20s Rest Free 70-80% Speed

5x100 @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200 @15-30 Rest I.M 70-80% Speed

4x100 @15-30 Rest I.M  Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free 70-80% Speed

3x100  @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest I.M 70-80% Speed

2x100  @15-30 Rest I.M Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free  70-80% Speed

1x100  @15-30 Rest Free All Out

Cool Down 200/5:00

1x100 Choice 

4x25 Dolphin Dive

3900 Yards 95 Minutes

2-14-23 Happy Valentines Day ♥ Backstroke and Freestyle

Warm-Up 1050/22:00
2x200 Loosen 3:30-4:00
4x50 I.M.O K/D @1:15-1:30
6x25 Start @ Mid Pool Swim into wall Practice your Flipturn and streamlines.@:40-45
4x50 Desc.1-4 @1:00-1:30
4x25 Sprint Cycle @30:-1:00
Pull/Drill 600/14:00
4 x 50  -25 Right Arm Back -25 left arm back  @1:15-1:30
4 x 100 Backstroke pull with buoy focus on rotation  @1:40-2:15

Main Set (Choice Equip) 2200/48:00
4 x 200 Free or Back Desc.1-4 Or Free and Back Desc. 1-2, 3-4 @3:00-4:00
8x100 1-4Backstroke 5-8 Free Desc. 1-4@1:30-2:00
8x50 backstroke or Free Best Avg. @1:30
8x25 All out @ :30-45

Cool Down 200/4:00
1x50 Bilateral Breathing
1x50 Choice Stroke Focus long relaxed good body position
1x50 Kick
1x50 Choice Stroke Focus on long relaxed good body position

4050 Yards 88 Minutes

10-15-22 A lot of Kick and Pull

Warm-Up 900/22:00
200 Free
2x100 Pull- #1 Free #2 Back @2:00
4x50 Kick -25 Butterfly-25 Freestyle Kick @1:15-1:30
8x25 I.M @:45-:100
4x25 Free Desc. 1-4 @:30-:45
Freestyle Drill 500/10:00
2 Rounds
2x25 Choice Scull @:45-1:00
2x50 Catch-Up @ 45:-1:15
4x25 Distance Per Stroke Freestyle @ :30
Freestyle Kick W/ Fins 700/19:00
1x100 Desc. Free Kick @ 2:30
4x75 All-out Free kick @ 2:00-2:30
1x300 Casual Kick, Push and Glide off walls 
Freestyle Pull 900/18:00
3 Rounds 
1x150 Freestyle Build Each 50 @2:45-3:00
3x50 Strong Free @:1:00
Aerobic 500/10:00
5x100 10 Secs Rest After Each
Best Average Free-Choice Equip. 400/16:00
8x50 @ 1:30
Cool Down/2:00
100 Smooth

4000 Yards 94 Minutes

9-15-22 Pull and Best Average

Warm-up 900/21:00

3x100 loosen @ 1:30-2:30

6x50 I.M Switch @ 1:20-2:00

4x50 Desc 1-4 @ 1:00-1:30

4x25 Sprint cycle @ :45

Drill 400/12:00

8x50 @1:15-1:30

2xFly- Single Double Single or 4K 1P

2xBack- 3/6/3

2xBreast- 2K 1P

2xFree- Thumb your Thigh

Or Pick and Choose

Pull 800/17:00

4x200 Pull @4:00-4:30

Desc. 1-4 

Main Set 1000/35:00

10x100 @ 3:00-4:00

Best Average -W/ Fins

Speed 300/6:00

12x25 @:30

2Cruise

1Fast

Cool Down 100/2:00

100 Choice

3500 Yards 93 Minutes

 

9-10-22 - Saturday Morning Sprint

Warm-up: 1300/26:00

200 Loosen

8x50 O:Kick  E:Drill (Catch-up) @ 1:00-1:30

200 Pull - Count Strokes

6x50 Descend 1-3; 4-6 OR IM Switch @ 1:00-1:30

8x25 Sprint Cycle @ :30

Best Average: 1600/32:00

8x100 Hold Best Average @ 1:30-2:30

200 Smooth / Active Recovery

4x100 Beat Best Average @ 1:30-2:30

200 Smooth / Active Recovery

Finishing Speed: 800/17:00

1-2 Rounds: 

5x50 as: 25 easy, 25 Fast - Focus on Finish @ 1:00-1:30

2x25 Fastest Possible @ :45

1x100 Smooth / Active Recovery

Warm-down: 300/6:00

300 easy

4000 Yards / 81 Minutes

7-16-22 Best Average

Warm-Up 900/18:00
300 Loosen
6x50 I.M Switch @1:00
4X50 Desc.1-4 @1:00
4x25 Sprint Cycle:30

Pull/Or I.M  900/18:00
6x150  @2:30-3:00

-Odds Free Pull 

-Evens I.M By 50 

Speed Best Average 1500/35:00
10x100 @2:30 best Average
10x50@1:00-1:30 Best Average
 
Cool Down 200/4:00
200 Choice
3500 Yards  75 minutes

6-2-22 Speed/Best Average

Warm-Up 800/16:00

200 Loosen

6x50 I.M Switch @ 1:00

4x50 Desc. 1-4 @1:00

4x25 Sprint cycle @:30

Kick 600/15:00

12x50 kick @1:00-1:15

-Free Kick

-Fly Kick

Pre-Set 1100/22:00

8x75 Stroke @ 1:30-2:00

-Odds Kick/Drill/Swim By 25

-Evens Build 

10x50 Pull @ 1:00

-Odds Paddles

-Evens Paddles/Buoy

Speed-Best Average(W/Choice Equipment) 1400/28:00

5x100 Best average Free @2:00

1x100 Ez Free @2:00

10x50 Best Average Free @ 1:00-1:30

1x100 Ez Free @ 2:00

8x25 All out Free @:30-45

Cool Down 100/2:00

100 EZ

4000Yards 83 Minutes

5-21-22 Best Average

 Warm-Up 600/12:00

300 loosen

6x50 Desc. 1-3,4-6 Free Or I.M Switch @1:00

Kick 400/10:00

8x50 @ 1:10

-Odd's Build 

-Even 25 Smooth 25 Fast

Drill 300/6:00

6x50 @1:00

-Odds 6k Switch

-Evens Freestyle 3 Strokes 1 Second glide

Main Set 1200/24:00

3x(4x100) @1:30-2:00

Round 1 Find your Average, R2 Average -4, R3 Average -6

Warm Down 200/ 4:00

100 Swim 

100 Kick

2700 Yards  56 Minutes

3-26-22 - Power & Best Average

Warm-up: 1000/20:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

4x50 Max Efficiency Free @ :45-1:00

8x25 Sprint Cycle @ :30

Power: 1200/24:00

4x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

Pre-Set: 500/10:00

4x50 as: 25 Drill, 25 Swim @ :50-1:00

6x25 Max Efficiency or IMO @ :30

3x50 Desc. 1-3 @ :50-1:00

Best Average: 800/16:00

Could be All Free, Free & Stroke, or IM

8x100 Best Average @ 2:00

Warm-down: 300/6:00

300 easy

3-19-22 - Pull, Best Average, & Finishing Speed

Warm-up: 1000/20:00

200 Loosen

8x50 @ :50-1:00

    O:25 Kick, 25 Catch-up w/Strong Kick

    E:25 Catch-up w/Strong Kick, 25 Kick

200 IM - Drill, Swim

8x25 Sprint Cycle @ :30

Pull: 600/12:00

3x100 Pull - Count Strokes @ 1:30-2:00

2x100 Pull - Maintain Stroke Count @ 1:25-1:55

1x100 Pull - Maintain Stroke Count @ 1:20-1:50

Best Average: 1200/34:30

6x50 Desc. 1-3; 4-6 @ :45-1:00

:30 Rest / Reset

2x150 Best Average @ 3:00-4:30

:30 Rest / Reset

3x100 Best Average @ 2:00-3:00

:30 Rest / Reset

6x50 Best Average @ 1:00-1:30

Goal is to swim faster "300s" each time.  

IM Option - 6x50 IM Switch + IM Variations for 150s, 100s, & 50s

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:Fast  E:easy @ :30

Warm-down: 400/8:00

400 easy

3-12-22 - Aerobic & Best Average

Warm-up: 900/18:00

400 Loosen

3x50 Catch-up w/Overkick @ :50-1:00

3x50 Max Efficiency Free - Maintain Kick @ :50-1:00

8x25 Sprint Cycle @ :30

Aerobic: 1600/32:00

2 Rounds: 

4x75 Max Efficiency Free - Best Turns & Count Strokes @ 1:15-1:30

2x25 Max Efficiency Free - Fewest Breaths Possible @ :45

6x75 Max Efficiency Free - Maintain Stroke Count & Accelerate @ 1:10-1:30

IM Variation - O:75s as Fly, Back, Breast OR Back, Breast, Free  E:75s All Free

Best Average: 800/16:00-24:00

8x100 Best Average @ 2:00-3:00 (Long Rest)

    Hold Fastest Possible

Warm-down: 400/8:00

400 easy

2-5-22 - Best Average - Get after it!

Warm-up: 1000/20:00

200 Loosen

200 Strong Kick

4x50 Drill - Catch-up w/Strong Kick? @ :55/1:00

4x50 Build to All Out @ :50-1:00

8x25 Sprint Cycle @ :30

Aerobic: 

Free: 1300/24:00

2 Rounds: 

6x75 Max Efficiency Free - Hold Stroke Count @ 1:00-1:15

:30r - Check HR

1x200 Pull @ 3:00-4:00

OR

IM: 1200/24:00

6x100 @ 1:30-2:00

    1. 50 Max Efficiency Free, 25 Fly, 25 Back

    2. 50 Max Efficiency Free, 25 Back, 25 Breast

    3. 50 Max Efficiency Free, 25 Breast, 25 Free

1x200 Pull @ 3:00-4:00

4x100 IM @ 1:30-2:00

Best Average: 1200/24:00

4x150 Best Average @ 2:30-3:00

4x100 Best Average @ 1:45-2:00

4x50 Best Average @ 1:00

Warm-down: 300/6:00

300 easy

1-23-22 - How Fast Can You Go?!

Warm-up: 1600/32:00

400 Loosen

8x50 as: 25 Catch-up, 25 Max Efficiency Free @ :50-1:00

400 Pull - Count Strokes

4x50 Desc. 1-3; Hold 4 @ :50-1:00

8x25 Sprint Cycle @ :30

Pre-Set: 400/8:00

2x25 Fast thru 15 @ :30

3x100 as: 50 Fast, 50 Max Efficiency Free @ 1:30-2:00

2x25 Fast @ :30

Best Average: 2000/47:00

How FAST can you go?

8x100 Best Average @ 2:00-2:30

300 Active Recovery @ Reset

4x100 Best Average @ 2:00-2:30

200 Active Recovery @ Reset

2x100 Best Average @ 2:00-2:30

100 Active Recovery @ Reset

Warm-down: 400/8:00

200 easy

2x25 Scull

2x25 Kick

100 easy

1-15-22 - Aerobic & Best Average

Warm-up: 900/18:00

200 Loosen

6x50 as: 25 Kick, 25 Drill (Catch-up?) @ :50-1:00

200 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Aerobic: 1200/25:00

2 Rounds: 

4x100 Max Efficiency Free - Consistent Stroke Count @ 1:20-2:00

2x75 IM - Fly, Back, Breast OR Back, Breast, Free @ 1:15-1:30

1x50 Max Efficiency Free - Fewest Breaths Possible @ Reset

Best Average: 1500/33:00

4x150 Best Average @ 2:30-3:00

1x100 Active Recovery @ 3:00

4x100 Best Average @ 1:40-2:00

1x100 Active Recovery @ 3:00

4x50 Best Average @ :50-1:00

1x100 Active Recovery @ 3:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

1-8-22 - Pull & Best Average

Warm-up: 1000/20:00

400 Loosen

4x50 Kick @ 1:00

200 IM - Drill, Swim

8x25 Sprint Cycle @ :30

Pull: 1500/30:00

3x400 Pull - Count Strokes @ 6:00-8:00

6x50 Catch-up w/Overkick @ :45-1:00

Best Average: 1300/26:00

8x100 Best Average @ 1:45-2:00

100 easy

8x50 Best Average @ :50-1:00

Warm-down: 200/4:00

200 easy

12-18-21 - Best Average

Warm-up: 1500/27:00

400 Loosen

200 Pull - Count Strokes

2x100 Strong Kick @ 2:00

2x100 Catch-up w/Strong Kick @ 1:30-2:00

6x50 Desc. 1-3; 4-6 @ :50-1:00

8x25 Sprint Cycle @ :30

Best Average: 1200/24:00

4x100 Best Average @ 1:30-2:00

1:00r - easy 50?

4x75 Best Average @ 1:15-1:30

1:00r - easy 50?

4x50 Best Average @ 1:00

1:00r - easy 50?

4x25 Best Average @ :30

1:00r - easy 50?

Warm-down: 300/6:00

300 easy

12-11-21 - Pull, Efficiency & Best Average

Warm-up: 700/14:00

200 Loosen

200 IM - Drill, Swim

3x50 IM Switch or Desc. 1-3 @ :50-1:00

6x25 Sprint Cycle - No All easy @ :30

Pull & Efficiency: 1600/31:00

2 Rounds: 

1x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

2x50 Catch-up w/Strong Kick @ :45-1:00

3x100 Max Efficiency Free - Hold Stroke Count @ 1:20-1:50

2x50 Catch-up w/Strong Kick @ :45-1:00

Best Average: 1100/22:00

2 Rounds: 

3x50 Desc. 1-3 @ :50-1:00

4x100 Best Average @ 1:30-2:00

    Could be All Free, IM, 75 Free/25 Stroke - Keep them consistent by Round

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy