10-7-24 Drill, Sprint, Survive

Warm Up 850/20:00

300 Choice Swim

100 Choice Kick

4x50 @:10s Rest I.M Order Drill/Build

8x25 @:5-10s Rest Choice Desc. 1-4/5-8

1x50 EZ

Drill 300/6:00

4x25 @:5-10s Rest Free w/ A Dolphin Kick

4x25 @:5-10s Rest Fly Drill 1R-1L-1B 1/1/1

4x25 @:5-10s Rest 1 Fly stroke 2 Kicks 1 Breast Stroke w/ 1 Fly Kick

Main Set 2400/55:00

4 Rounds *Sprints Reverse I.M Order by Round- Free/Br/Bk/Fly

1x25 @:15s Rest Sprint get your time

1x75 @:20-30s Rest EZ

12x25 @:15s Rest Sprint -Stay within 2-3 Seconds of your 25 Sprint

1x200 @:45s-1:00 Min Rest Ez

Cool Down 300/5:00

3x100 Ascend Choice

3850 Yards 86 Minutes

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

9-26-23 Butter-Fly Me to the Moon & Back!

Warm-Up 900/25:00

1x300 Free Loosen Trying to do 2-3 Dolphin Kicks off Each Wall.

6x50 @:15 Seconds Rest: 25 Back / 25 Breast 

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

4x25 Dolphin Dive 

Technique Set: 700/18:00

4x50 @:20 Seconds Rest Hand Lead Dolphin Kick

4x100 @:15 Seconds Rest: IM order, 

4x25 @:10 Seconds Rest: Butterfly sprint.

Main Set: 1450/33:00

3x150 @:20 Seconds Rest

1st 150: 100 Free / 25 Butterfly / 25 Backstroke

2nd 150: 50 Free / 50 Butterfly / 50 Free

3rd 150: 100 Backstroke / 25 Butterfly / 25 Free

2x200 @:20 Seconds Rest

1st 200: 175 Free + 25 Butterfly

2nd 200: 150 Free + 25 Butterfly + 25 Backstroke

4x100 @:15 Seconds Rest

Odds 75 Free with emphasis on dolphin kicks off each turn + 25 Butterfly

Evens: 75 Breaststroke + 25 Butterfly

4x50 @:10 Seconds Rest:

Odds: 25 Free / 25 Butterfly

Evens: 25 Backstroke / 25 Butterfly

Equipment: 200/5:00

4x50 @:15 Seconds Rest (with fins)

Odds: 25 Free with strong dolphin kicks off the wall + 25 Butterfly

Evens: 50 Free focusing on smooth, elongated strokes

Cool Down:200/4:00

8x25 -Odds Free -Evens Dolphin Dive

3450 Yards 85 Minutes

6-24-23 Pace, Power, Perseverance in Pool.

Warm-Up 1100/30:00

200 Loosen

4x75 K/D/S Choice Stroke @10-15 Seconds Rest

4x25 Kick @ 5 Seconds Rest

6x50 I.M Switch @:10-:15 Seconds Rest

2x50 Pull -25 Front Scull -25 Build @

4x25 Sprint Cycle @:10-:15 Seconds Rest

Drill 400/ 12:00

2x50 Single, Double Single - Butter Fly Drill. @:10-:15 Seconds Rest

2x50 6 Kicks /5 Stokes /6 Kicks - Back Stroke Drill  @:10-:15 Seconds Rest

2x50 1 Pull 2 Kick Breast Stroke Drill  @:10-:15 Seconds Rest

2x50 3 Strokes 6 Kicks 3 Strokes -Freestyle Drill  @:10-:15 Seconds Rest

Pre Set 400/10:00

4x50 Pull W/ Buoy and Pads Desc 1-2,3-4 @:10-:15 Seconds Rest

8x25 Kick w/ Fins Desc 1-4 ,5-8 @:5-:10 Seconds Rest

Main-Set 1700/38:00

6x100 Desc 1-3. 4-6 ,75 Smooth 25 Fast @:10-:15 Seconds Rest

2x200 Pull W/ pads and Fins @15 Seconds Rest

6x50 Free w/ Fins -Odds Build - Evens Fast @:10-:15 Seconds Rest

1x300 Negative Split by 150 @:20-:30 Seconds Rest

4x25 All out @ 15 Seconds Rest

Cool Down 300/8:00

100 Free

2x50

100 Choice

3900 Yards 98 Minutes 

5-23-23 Aerobic, Power and Endurance

Warm-Up 1000/ 22:00

200 Swim

8x25 Streamline Flutter Kick (or hands at side) on your back @:45-1:00

6x50 I.M, Switch @ 1:15-1:30

4x50 Free Desc.1-4 @:50-1:30

4x25 Sprint Cycle @:40-1:00

Drill 400/15:00

8x25- Fly Drill , Single Arm, Double Arm, Single Arm, @ @:30-1:00

(Breath to the  side for single arm, breath forward for double arm, Face must be in water before hands touch the water)

4x25 3 Fast Fly Strokes 3 fast Free Strokes , Smooth free the rest of the length  @:30-1:00

4x25- Odds Fly - Evens Free @:30-1:00

Aerobic 850/ 18:00

8x75 Free @ 5-10 Seconds Rest ( Pick and uncomfortable pace and try to hold it)

Reset 1:00 ( Put on Choice of Speed Equip)

5x50  Free Desc.1-4 Hold 5 @5-10 Seconds Rest

Endurance-Power 1300/30:00

4x150 Free Pull, Drop Pull Buoy Last 50 and engage legs @:15 Seconds Rest

4x100 I.M @15-20 Seconds Rest 

6x50 Free Desc 1-3 ,4-6 @:10 Seconds Rest

Cool Down/4:00

200 Loosen

3750 Yards 89 Minutes 

4-6-23 The Fast and the Furious: A 3800-Yard Workout for Speed Demons

Warm-Up 800/20:00

300 Free, every 3rd length backstroke 

200 Back every 4th length Breaststroke

100 Flutter Kick

200 Free with a 6-beat kick -Odd 25's Catch-up

Drill Set 400/10:00

4x100 @ 2:00-2:30

100 Free: -25 right arm -25 Left arm -50 3 Strokes 6 Kicks 

100 Back: -25 Right arm -25 Left Arm 25 Double arm -25 6 Kicks 5 Strokes 

100 Breast: -25 Streamline kick & glide -25 two-kick one-pull, -25 Fist -25 Breast Swim

100 Fly -25 Right arm -25 Left arm -25 ,2right,2left,2Full strokes -25 Fly Swim

Aerobic/Power Main Set: 1500 35:00

3x (2x150 + 1x200) (rest 15 sec between sets, 30 sec between rounds)

Round 1:

150 Free: 50 easy, 50 build, 50 fast

150 Free: 50 fast, 50 build, 50 easy

200 I.M (25 Fly, 25 Free, 50 Back, 50 Breast, 50 Free) Moderate effort

Round 2:

150 Free: 75 easy, 75 build

150 Back: 75 build, 75 easy

200 Free Pull  (paddles optional): 100 moderate, 100 fast

Round 3:

150 Free & Back: 50 Free, 50 Back, 50 Free

150 Free & Back: 50 Back, 50 Free, 50 Back

200 Flutter Kick  (fins optional): 50 easy, 50 moderate, 50 fast, 50 easy

Speed Set - Fins (Paddles Optional): 800/16:00

2 Rounds 100's @1:30-2:30

1x100 Free: 50 sprint, 50 easy

1x100 Back: 50 sprint, 50 easy

1x100 Breaststroke: 50 sprint, 50 easy

1x100 Fly: 50 FLY sprint, 50 Free easy

Cool-Down: 300/6:00

200 Free -Smooth

100 Choice -Ez

3800 Yards 87 minutes 

Tuesday 10/28

This week's focus: BUTTERFLY! Check out this video, too!

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4/3 x 100 FR dec 1-4/3 @1:30 / 1:45 / 1:50

12/10 x 25 @ :35 / :40 / :45 Butterfly drill (w/fins optional). Watch the video links below!
             odds-OSU butterfly drill
             evens-3-3-3 (3 strokes right, 3 strokes left, 3 whole strokes fly)

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4 x 125 (50 FR / 25 IMO / 50 FR) @1:45 / 1:50 / 2:00

3/2 x 100 FR rotate 50 fast (#1-50 fast / 50 ez; #2- 25 ez / 50 fast / 25 ez; ...) @1:30 / 1:45 / 1:50
 
2 x 75 IM no free @ 1:20 / 1:30 / 1:40

1 x 300/200 PULL breathe 3-5-7 by 25

2 x 75 choice @ 1:20 / 1:30 / 1:40

3/2 x 100 swim @1:30 / 1:45 / 1:50

4 x 125 (50 IMO / 75 FR) @1:45 / 1:50 / 2:00

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100 easy cool down

yards: 3000/2400