3-8-22 - Freestyle Technique & Aerobic

Warm-up: 1200/24:00

200 Loosen

6x50 O:Kick  E:Pull @ :50-1:00

200 IM - Drill, Build

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

8x25 Sprint Cycle @ :30

Freestyle Technique: 900/18:00

4x75 as: 50 Triple Switch Free, 25 Max Efficiency Free @ 1:15-1:30

    Focus on Body Position, Rotation, Catch, and Pull

4x75 as: 50 Catch-up Free, 25 Max Efficiency Free @ 1:15-1:30

    Focus on Body Position, Hand-Entry, Catch, and Pull

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

Aerobic Capacity: 1350/27:00

3 Rounds: 

1x150 Max Efficiency Free - Hold Stroke Count @ 2:00-3:00 (:10-:15 rest)

2x50 Strong Free - Hold Stroke Count @ :50-1:00 (:10 rest)

2x50 Strong Free - Hold Stroke Count @ :45-:55 (:07-:08 rest)

2x50 Strong Free - Hold Stroke Count @ :40-:50 (:05 rest)

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 350/7:00

350 easy

10-5-21 - Capacity Freestyle

Warm-up: 1400/24:00

400 Loosen

4x50 Steady Kick @ :55-1:00

4x50 Drill (Rec: Catch-up) @ :50-1:00

400 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Capacity Freestyle: 2100/

4x125 Max Efficiency Free - Count Strokes @ 1:30-2:15

6x50 Moderate Free - think 80% @ :35-:50

4x100 Max Efficiency Free - Count Strokes @ 1:20-1:55

6x50 Fast Free - think 90% @ :40-:55

4x75 Max Efficiency Free - Count Strokes @ 1:10-1:25

6x50 All Out Free - think 100% @ :45-1:00

Warm-down: 200/4:00

200 easy

Thursday - 7-1-21 - Capacity & IM or Stroke Sprint

Warm-up: 1300/26:00

8x50 Best Tech. Free @ :50-1:00

2x100 Strong Kick @ 2:00-2:15

6x50 IM Switch @ :50-1:00

2x100 Pull - Count Strokes @ 1:30-1:45

4x50 Sprint Cycle @ 1:00

Capacity: 1000/15:00-19:00

4 Rounds: 

3x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency Free @ 1:45-2:00

IM or Stroke Sprint: 1500/34:00

2x25 Fast @ :30                                                             Fast as: IMers - Fly   Stroke - Choice

3x50 as: 25 Fast, 25 Max Efficiency Free @ :40-1:00

2x25 Fast @ :30                                                             Fast as: IMers - Back   Stroke - Choice

3x50 as: 25 Fast, 25 Max Efficiency Free @ :40-1:00

2x25 Fast @ :30                                                             Fast as: IMers - Breast   Stroke - Choice

3x50 as: 25 Fast, 25 Max Efficiency Free @ :40-1:00

1:00r

3 Rounds: 

6x50 Best Average @ 1:10                               IMers - O:IMO  E:IM Switch   Stroke - Choice

6-29-21 - Capacity & Sprint

Warm-up: 1400/28:00

400 Loosen

2x200 IM - 25 Drill, 25 Swim

8x50 O:Kick  E:Catch-up w/All Out Kick @ 1:00

8x25 Sprint Cycle @ :30

Capacity: 900/13:00-17:00

2 Rounds: 

6x50 Best Tech. Free @ :40-:55

1x150 Pull - Count Strokes @ 2:30-3:00

Sprint: 1200/24:00-25:30

2x75 as: 25 Fast, 50 Best Tech. Free @ 1:15-1:30

6x25 Fast @ :30

1x100 Active Recovery @ 2:30

2x75 as: 50 Fast, 25 Best Tech. Free @ 1:15-1:30

6x25 Fast @ :30

1x100 Active Recovery @ 2:30

2x75 Fast @ 1:15-1:30

6x25 Fast @ :30

1x100 Active Recovery @ 2:30

Tuesday - 6-22-21 - Capacity or IM

Warm-up: 1400/28:00

200 Loosen

6x50 Kick @ 1:00+

200 IM - Drill, Swim

12x25 Pull - 1. 5 Breath Max  2. 3 Breath Max  3. 1 Breath Max @ :30/:35

200 Free - Drill, Swim

8x25 Sprint Cycle @ :30

Over-Distance & Capacity: 2400/31:30-44:40

1x500 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 7:05-10:00

2x50 Best Tech. Free @ :35-:50

1x400 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 5:40-8:00

4x50 Best Tech. Free @ :35-:50

1x300 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 4:15-6:00

6x50 Best Tech. Free @ :35-:50

1x200 Max Efficiency Free (Can be Pull) - Maintain Stroke Count & Dolphins off Walls @ 2:50-4:00

8x50 Best Tech. Free @ :35-:50

OR

IM / Stroke Endurance: 2100/31:30-45:45

4 Rounds: IMO or Stroke

3x100 as: 75 Best Tech. Free, 25 Stroke @ 1:25-2:15

3x50 IM Switch or Build Stroke @ :45-1:00

2x100 as: 50 Best Tech. Free, 50 Stroke @ 1:30-2:15

1x50 Fast Stroke @ 1:00

Thursday - 5-20-21 - Sprint IM & Capacity Free

Warm-up: 900/21:00

600 Loosen - 200 Choice, 200 Back, 200 Choice

3x100 Kick @ :15r

Sprint IM: 1500/25:30-32:30

3x100 IM @ 1:30-2:00

2x50 as: 25 Fly, 25 Back @ :50-1:05

4x75 O:Best Tech. Free  E:25 Fly, 25 Back, 25 Breast @ 1:15-1:45

2x50 as: 25 Back, 25 Breast @ :50-1:05

6x50 O:Best Tech. Free  E:IMO - Fast! @ 1:00-1:10

2x50 as: 25 Breast, 25 Free @ :50-1:05

12x25 All Out Free @ :30

Capacity: 1500/22:00-28:00

4x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency @ 2:00

8x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency @ 2:00

12x50 Best Tech. Free @ :40-:55

1x100 Max Efficiency @ 2:00

Warm-down: 300/8:00

300 easy

Thursday - 5-13-21 - Capacity & Back-end Speed

Warm-up: 1700/29:00-36:30

400 Loosen

6x100 Desc. 1-3; 4-6 @ 1:30-2:00

200 Kick

6x50 IM Switch @ :50-1:05

200 Pull

Capacity: 1200/19:00-27:00

3 Rounds: 

8x50 Best Tech. Free - Maintain Stroke Count & Kick @ :40-1:00

1:00r

Back-end Speed: 1100/17:40-23:20

4x100 as: 75 Best Tech. Free, 25 Fast Stroke @ 1:25-2:05

2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05

4x75 as: 50 Best Tech. Free, 25 Fast Stroke @ 1:10-1:35

2x50 as: 37.5 Fast Stroke, 12.5 easy @ :55-1:05

4x50 as: 25 Best Tech. Free, 25 Fast Stroke @ :55-1:05

Warm-down: 400/10:00

400 easy

Tuesday - 5-4-21 - Capacity & Sprint IM

Warm-up: 1000/17:00-22:00

8x50 Best Tech. Free @ :50-1:05

4x75 Strong Kick @ 1:25-1:40

2x150 IM - No Free - 25 Drill, 25 Swim @ 2:20-3:00

Capacity Free: 1300/18:00-24:30

3x50 Max Efficiency Free @ :40-:55

1x200 Pull - Count Strokes @ 3:00-4:00

3x100 Max Efficiency Free @ 1:20-1:50

1x200 Pull - Count Strokes @ 3:00-4:00

3x150 Max Efficiency Free @ 2:00-2:45

Sprint IM: 1500/28:30-32:15

3 Rounds: IMO - No Free

3x(2x25 All Out Stroke @ :30/:35

    (1x50 IM Switch - R1.Fly/Back  R2.Back/Breast  R3.Breast/Free @ :50-1:05

8x25 All Out Free @ :30

Warm-down: 400/10:00

400 easy

Tuesday - 4-27-21 - Stroke Endurance & Capacity Free

Warm-up: 1700/31:00

400 Loosen

6x50 as: 25 Drill, 25 Swim @ :50/1:00

    Suggested Drills: 

        Fly - Single Arm

        Back - 2 Right, 2 Left, 4 Normal (2-2-4)

        Breast - 1 Pull / 2 Kick

        Free - Catch-up

6x50 Desc. 1-3; 4-6 @ :45/:55  OR  IM Switch @ :50/1:00

400 Pull

6x25 Kick @ :30/:35

6x25 @ :30/:35

    1-2. Half FAST, Half easy

    3-4. Half easy, Half FAST

    5-6. ALL FAST

Stroke Endurance: 1500/25:00-34:30

3x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30-2:10

3x100 as: 25 Strong Stroke, 75 Best Tech. Free @ 1:30-2:10

3x100 as: 25 Best Tech. Free, 25 Strong Stroke @ 1:30-2:10

3x100 as: 25 Strong Stroke, 25 Best Tech. Free @ 1:30-2:10

Reset

3 Rounds: 

1x50 Strong Stroke @ :50-1:05

1x50 Best Tech. Free @ :50-1:05

Capacity Free: 1500/20:00-26:30

2x100 Max Efficiency Free @ 1:20-1:50

6x50 Best Tech. Free - Subtle Acceleration @ :40-:50

3x100 Max Efficiency Free @ 1:20-1:50

4x50 Best Tech. Free - Greater Acceleration @ :40-:50

4x100 Max Efficiency Free @ 1:20-1:50

2x50 Best Tech. Free - BIG Acceleration @ :40-:50

Warm-down: 300/7:00

300 easy

3-30-21 - Capacity & IM or Free

Warm-up: 500/10:00

200 Loosen

200 Steady Kick

100 Scull

Capacity: 1500/29:00

3x50 Best Tech. Free - Count Strokes @ :40-1:00

3x150 Best Tech. Free - Hold Stroke Count @ 1:50-2:50

3x100 Best Tech. Free - Stroke Count -1 @ 1:20-2:00

3x150 Best Tech. Free - Hold Stroke Count @ 1:50-2:50

3x50 Accelerate @ :40-1:00

IM: 2100/45:00

3 Rounds: IMO (Fly, Back, Breast or Back, Breast, Free)

2x100 IM @ 1:35-2:05

8x25 O:Strong - Fewest Strokes  E:Fast @ :30/:35

2x150 IM - 50 of Stroke of Round + 50 Free; 25s of Non-Round Stroke @ 2:20-3:10

OR

Free: 2200/44:00

2 Rounds: 

4x200 as: 100 Pull, Drop PB, 100 Best Tech. Free w/Strong Kick @ 2:30-4:00

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

3x50 Fast Free @ 1:00

9-25-20 - Capacity & IM

Warm-up: 1100/18:00

300 Loosen

4x75 O:Streamline K on Bk  E:Catch-up w/O-K @ 1:30+

300 P - Count Strokes

4x25 Sprint Cycle @ :30

Capacity: 800/17:20

2 Rounds: 

8x50 Best Tech. Fr - Maintain Stroke Count, Dolphin K Count, & HR @ :40/:45/:50+

2:00r

IM: 900/18:30

6x25 O:Strong Fl  E:Best Tech. Fr w/O-K @ :30+

2x50 IM Switch - Fl/Bk - Race Turn + Push U/W @ 1:00

6x25 Fast Bk - Maintain Tempo + U/W @ :30+

2x50 IM Switch - Bk/Br - Race Turn + Push U/W @ 1:00

6x25 O:Max DPS Br  E:Build Br @ :35+

2x50 IM Switch - Br/Fr - Race Turn + Push U/W @ 1:00

6x25 All Out Fr @ :30+

Aerobic IM: 900/18:00

1x200 IM - 25 Fr/25 Str @ 3:00/4:00

2x75 as: 25 Fl, 25 Bk, 25 Br or 25 Bk, 25 Br, 25 Fr @ 1:30

1x200 IM - 25 Str/25 Fr @ 3:00/4:00

3x50 IM Switch @ 1:00

1x200 IM @ 3:00/4:00

9-19-20 - IM, Capacity, & Finishing Speed

Warm-up: 900/17:00

200 Loosen

4x100 O:IM  E:Rev. IM @ 1:45

6x50 U/W Max to Front Sc @ 1:10

IM: 1100/22:30

6x25 O:Max DPS Fr  E:Fast Fl @ :30

3x50 as: 25 Strong Fl, 25 Build Bk @ :50/1:00

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

3x50 as: 25 Fast Bk, 25 Build Br @ :50/1:00

6x25 O:Max DPS Br  E:Fast Br @ :35

3x50 as: 25 Fast Br, 25 Fast Fr @ :50/1:00

8x25 All Out Fr - Focus on Finish @ :30

Capacity: 1400/28:00

4 Rounds: 

4x75 Best Tech. Fr - Hold Stroke Count + HR @ 1:05/1:10/1:15

1x50 Reset @ 2:00

Finishing: 400/8:00

2 Rounds: 

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 as: 12.5 easy, 12.5 Fast @ :30

2x25 Max DPS @ :30

2x25 All Out @ :30

Warm-down: 200/3:00

200 easy

9-15-30 - Capacity Free or IM Speed

Warm-up: 1200/22:00
400 Loosen
200 IM - Drill / Build
400 P - Count Strokes
8x25 Sprint Cycle @ :30

Pre-Set: 1200/22:00
2 Rounds: 
3x100 as: 75 Best Tech. Fr or Bk - Count Strokes, 25 All Out K @ 1:30/1:40/1:50
6x50 Desc. 1-3; 4-6 @ 1:00
50s can be: 

1.All Free

2.IM Switch

3.25 Free, 25 Stroke

Main Set: 
Free: 1500/27:00
3 Rounds: 
3x50 Best Tech. Fr - Hold Stroke Count & HR @ 1:00
3x50 Best Tech. Fr - Hold Stroke Count & HR @ :50
3x50 Best Tech. Fr - Hold Stroke Count & HR @ :40
Hold consistent Time/Speed throughout
1x50 Active Recovery @ Reset

Or 

IM / Stroke: 1400/27:00
2 Rounds: 
4x75 as: 25 Fl, 25 Bk, 25 Br or 25 Bk, 25 Br, 25 Fr @ 1:25
8x25 O:Fast Str  E:Strong Str @ :35
2x100 IM @ 1:35

Warm-down: 200/3:00
200 easy

9-12-20 - Pull, Capacity, & Finishing Speed

Warm-up: 1000/19:00

400 Loosen

6x50 as: 25 Strong Bk, 25 Catch-up Fr w/O-K @ 1:00

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

Power & Pull: 1200/20:00

6x25 as: 12.5 All Out HL K, 12.5 Max DPS Fr - Maintain K @ :35

2x75 Best Tech. Fr - Count Strokes - 25 Drag Legs, 25 2-Beat K, 25 4-Beat K @ 1:30

3x300 P - Last 100 Drop PB, Add All Out K @ 4:30+

Capacity & Efficiency: 1500/26:30

6 Rounds: 2:00r after R3

1x50 Max DPS - Count Strokes @ 1:05

4x50 Best Tech. Fr - Hold Stroke Count @ :40/:50/1:00

Finishing Speed: 500/11:00

2 Rounds: All Out is always Choice

1x100 as: 75 Best Tech. Fr, 25 All Out @ 1:45/2:00

2x25 as: 12.5 easy, 12.5 All Out - Focus on Finish @ :35

2x25 Max DPS @ :35

2x25 All Out @ :35

9-11-20 - IM Skill, IM, & Capacity

 Remember it’s Short Course Meters!

Warm-up: 700/15:00

200 Loosen

6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:10

200 IM - 25 Drill, 25 Build

IM Skill: 900/20:15

3 Rounds: IMO - No Fr

3x25 K @ :40

3x50 as: 25 Drill, 25 Best Tech. @ 1:05

3x25 Strong Str @ :30

IM: 1800/33:45

1x150 P - Count Strokes @ 2:15+

3x50 IM Switch - Push U/Ws @ 1:05

1x150 P - Count Strokes @ 2:15+

6x25 Fast - IMO - No Fr  @ :35

Capacity: 600/11:30

3 Rounds: 

4x50 Best Tech. Fr - Count Strokes @ :45/:50+

:30r

Warm-down: 200/4:30

200 easy

9-8-20 - Power & Pull and Capacity or IM

 Remember it’s Short Course Meters!

Warm-up: 1200/24:00

300 Loosen

6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:10

300 IM as: 25 Kick, 25 Drill, 25 Build

6x50 Desc. 1-3; 4-6 or IM Switch @ 1:05

Freestyle Power & Pull: 1800/30:00

2 Rounds: 

3x50 as: 25 Double Catch-up, 25 Best Tech. Fr @ 1:05

1x300 P - Count Strokes @ 3:45/4:00/4:15

3x50 as: 25 Triple Switch - 8-K + 3 Exaggerated Strokes, 25 Best Tech. Fr @ 1:05

1x300 P - Count Strokes @ 3:45/4:00/4:15

Capacity: 800/15:00

2 Rounds: 

4x75 Best Tech. Fr - Hold Stroke Count + HR150-180 @ 1:05/1:10/1:15

1x100 Active Recovery @ 2:30

Or

IM: 900/19:30

6 Rounds: IMO - No Free

3x25 Strong Str @ :35

1x75 Fast as: 25 Fl, 25 Bk, 25 Br @ 1:30

Warm-down: 200/3:30

200 easy

8-22-20 - Freestyle Skill & Capacity/Maintenance

Warm-up: 900/18:00

300 Loosen

3x100 Strong K - 50 Non-Fr, 50 Fr @ 2:00+

6x50 Desc. 1-3; 4-6 or IM Switch @ 1:00+

Freestyle Skill: 400/8:00

Fins & Paddles Optional

2x50 Double Catch-up from HL K @ 1:00

2x50 Best Tech. Fr - Count Strokes @ 1:00

2x50 Triple Switch - 8-K + 3 Exaggerated Strokes @ 1:00

2x50 Best Tech. Fr - Count Strokes @ 1:00

Capacity & Maintenance: 1200/20:00-25:00

2 Rounds: 

1x100

1x200

1x300

Everything is Best Tech. Fr @ :10-20r

Hold Stroke Count w/consistent Turns + U/Ws

HR140-160 or ~2x resting HR (steady-state aerobic)

Speed: 300/7:00

12x25 O:All Out  E:Active Recovery @ 1:10 per 2x25

Warm-down: 200/3:00

200 easy

8-17-20 - Capacity & IM

Warm-up: 900/16:30

300 Loosen

6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00

2x50 as: 12.5 HL K, 12.5 Build, 25 Fast @ 1:00

2x50 as: 12.5 Fast, 25 Strong, 12.5 Fast @ 1:00

1x50 Active Recovery @ 1:00

1x50 Fast @ 1:00

Capacity: 1200/22:00

2 Rounds: 

12x50 Best Tech. Fr - Hold Stroke Count + Moderate HR @ :45/:50

1:00r

IM / Stroke: 900/17:30

6x25 IMO - 2 of each - No Fr @ :30

2x50 Fl/Bk - All Out Turn @ :55

6x25 IMO - 2 of each - No Fl @ :30

2x50 Bk/Br - All Out Turn @ :55

6x25 IMO - 2 of each - No Bk @ :30

2x50 Br/Fr - All Out Turn @ :55

6x25 IMO - 2 of each - No Br @ :30

200 easy