11-10-25 Streamline & Explode

Warm up 900/20:00

300 Loosen Mix Up Strokes

4x75@:15s Rest I.M Order Kick/Drill/Swim

4x50 @:15s Rest Descend 1-4

4x25 @:15s Rest Sprint Cycle (-25 ½ Fast ½ Easy -25 ½ Easy ½ Fast -25 Build -25 Sprint)

Fly 500/15:00

1x100 @:15s Rest I.M

4x25 @:10s Rest Fly Drill, 3Right 3Left 3Full

4x25 @:10s Rest  Fly Drill ,4Kicks 1 Pull

2x50 @:10-15s Rest -25 Fly Build -25 Free Smooth

4x25 @:10-15s Rest -Odds Fast Fly -Evens Smooth Free

Backstroke 700/20:00

4x50 @:10-15s Rest Backstroke Drill-25 Double Arm Backstroke -25 3/6/3

1x200 @:20-30s Rest Backstroke Build through the entire 200 

4x25 @:10-15s Rest Streamline U/W As Far as Possible than swim smooth Backstroke

4x50 @:10-15s Rest Descend 1-4

Breaststroke 800/20:00

4x50  @:10-15s Rest -Odds 2 Kicks 1 Pull -Evens 1 Pull 3 Second Glide

3x100 @:15s Rest -50 1 Pull 3 Second  Glide -50  Breast Build

4x25 @:10-15s Rest Breast Sprint  Cycle 

1x100 @ Breaststroke -last 50 Double Pullout's off the wall

Freestyle 800/20:00

4x50 @:10-15s Rest Free -Odds Catch Up Drill -Evens 3 Stroke 6 Kicks

3x100 @:10-15s Rest -25 As Few Strokes as possible -25  As Few Breaths as possible -25 Build -25 Smooth

4x25 @:10-15s Rest Sprint Cycle 

1x200 Pull  Breathing 3/5/7/5 by 50

Cool Down 200/5:00

4x50 Choice

100 Mins 3900 Yards

9-9-24 Build and Descend

Warm-Up 800/25:00

2x150  Choice Stroke Loosen

4x50 @:10s Rest Rest -O Choice Kick - E 25 Scull 25 Swim

1x100 @:20s Rest Rest Pull W/ Buoy

1x100 @:20s Rest Rest I.M

4x25 @:15s Rest Rest Choice Stroke Build Each to Fast

Kick/Pull 1000/20:00

8x25 @:10s Rest Kick -O Build -Evens Smooth

4x50 @:10-15s Rest Pull W/ Paddles Count Strokes, Try to Decrease Per 50, Remember Number.

4x50 @:10s Rest Kick W/ Fins Descend 1-4.

4x50 @:10s Rest Swim Match Stroke Count of Pull Set

8x25 @:10s Rest -Free Fist Drill, Try to match earlier stroke count.

Main 2000/45:00

2 Rounds

4x25  @:10-15s Rest No Free build to Fast

4x150 @:10-15s Rest -50 Free-50 Choice Stroke-50 Free

3x50 @:10s Restr Choice Stroke Desc. 1-3

6x25 @:10s Rest Choice Stroke -O Fast -E Recover

Cool Down 200/5:00

1x100 Choice Loosen

1x50 Double Arm Back Stroke

1x50 Dolphin Dive

4000 Yards 90 Minutes 

6-10-24 Effort Evolution

Warm-Up 900/20:00

300 Free loosen

4x50 @:15 Choice Stroke/Drill

4x50 @:15 Streamline kick-on back

2x50 @:15 Distance Per stroke Free

Main Set 1800/45:00

3x100 @:15 Choice Stroke Desc.1-3. #3 80% Max Effort

1x100 @:30 Choice Stroke All out

1x50  @:30 Smooth Active recovery

2x100 @:20 Free 80%

2x100 @:30 Free All out

1x50  @:30 Active Recovery 

1x100 @:20 Free 80%

3x100 @:30 Free All out

2x50  @:30 Active Recovery 

4x100 @ All out:30

Cool Down 400/ 10:00

4x50 Kick

4x50 Distance Per Stroke Free

3100 Meters 75 Minutes

5-11-24 Bloom and Zoom

Warm-Up 600/15:00

1x200 Loosen

1x200 Kick

1x200 Pull

Main Set 3200/70:00

4x25 @10s Rest Choice Kick-Half Fast Half Easy

4x25 @10s Rest Choice Kick Half Easy Half Fast

1x100 @30s Rest Active Recovery

4x25 @10s Rest Choice Stroke-Half Fast Half Easy

4x25 @10s Rest Choice Stroke Half Easy Half Fast

1x100 @30s Rest Active Recovery

8x50 @15s Choice Stroke Build each to 90%

1x100 @30s Rest Active Recovery

8x50 @15s Rest -O Race Pace -E Smooth

8x75 @10-15s Rest Choice Stroke -25 All out-50 Ez

1x300 @30s Rest Pull With Choice Equipment

1x400 @30s Rest 80% Effort

2x200 @15s Rest Faster than your 400 Pace Descend the 200's

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double arm Back Stroke

4000 Yards 90 Minutes

4-27-24 Fluid Sprint Fest

Warm-Up 1000/25:00

300 Swim

8x25 @10s Choice Kick Build

200 Pull 

4x75 @15s I.M.O K/D/S

Main Set 2700/60:00

12x25 @10s Kick I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

12x25 @10-15s Swim I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

4x100 @15s Free -Odds Build -E Fast 

1x200 @30s Smooth Free

4x100 @15s -O I.M -E Free Build

1x200 @30s Smooth

4x100 @15s I.M

1x100  @15s Choice Stroke Smooth

4x100 @15s No Free -O Fast -Smooth

Cool Down 300/6:00

4x25 Dolphin Dive

2x50 Choice Kick

1x100 Free Smooth

4000 Yards 91 Minutes

4-23-24 Flowery Freestyle Fun

Warm-Up 1000/25:00

2x Rounds

1x300 Free Loosen @ 6:00-7:00 

1x200 K/S 

Main Set 3000/60:00

16x50 @5-10s -25 I.M -25 Free

4x100 @15s Desc. 1-4 Free w/ Fins and Pads

4x75  @10-15s Desc. 1-4 Free w/ Fins

4x50  @10s Build to Fast w/ Pads

12x25 @10s -O Fast Fly -E Smooth Free

12x25 @10s Backstroke 2 Fast 1 Smooth

12x25 @10s Breaststroke 3 Fast 1 Smooth

12x25 @15s Free All Fast

Cool Down 300/6:00

6x50 Choice Smooth 

4300 Yards 91 Minutes

Aquatic Carousel 4-8-24

Warm-Up 600/10:00

200 Loosen

200 Kick

200 Pull

Kick 400/10:00

16x25 @5-10s Rest  Kick I.M.O

Back Stroke Drill 400/10:00

4x25 @5-10s Rest Single Arm Back Stroke 

4x25 @5-10s Rest  Double Arm Back Stroke

4x25 @5-10s Rest  1 Pull 6 Kicks

4x25 @5-10s Rest Perfect Back Stroke

 Main Set 2200/50:00

4x100 @10's Rest -25 Stroke -75 Free

4x100 @8's Rest -50 Stroke -50 Free

4x100 @5's Rest -75 Stroke -25 Free

1x100 Choice -Smooth

4x100  @3's Rest No Free

1x100 Choice-Smooth

2x200 @10's Rest  I.M Rest 10 Secs at each 50.

Cool Down 300/5:00

6x50s Free Check your Heart rate

3900 Yards 85 Minutes

3-21-24 Twenty Thousand Leagues Under the Seas

Warm Up 1000/25:00

200 Free Loosen

2x100 @ 10s Choice  Kick

4x50  @ 10s I.M.O D/S

200 Pull

4x50 @ 10s  No Free Build to 80%

Pre Set 700/20:00

4x50  @5-10s Kick w/ Fins Desc. 1-4 To Fast

1x200 @10-15s I.M k/S

4x25  @10s Choice Stroke Sprint Cycle 

2x100 @10s Choice Stroke Build 

Main Set 2100/45:00

12x25 Choice @10-15s  -O Fast -E Smooth

12x50 Choice @10-15s  -O -E Smooth

6x100 Free @10-15s  -O -E Smooth

3x200 Free @15s  Build by 50 Trying to negative Split

Cool Down 200/5:00

8x25 @5-10s

-O Double Arm Back Stroke - Dolphin Dive

4000 Yards 95 Minutes

3-19-24 Variety Velocity Venture

Warm-Up 1050/30:00

300 Free Loosen

100 I.M kick

100 Pull

3x150 @10-15s I.M.O No Fly -50 Kick -50 Drill 50 Swim

4x25 @10s  Sprint Cycle 

Main Set 2400/60:00

2 Rounds

1x200 @15-20s Free Pull -Fast

2x100 @10-15s Choice- Active Recovery

1x200 @10-15s Free - Fast

4x50  @10-15s Choice- Active Recovery

1x200 @10-15s Free Fast 

8x25  @10-15s Choice- Active Recovery

*1st Round above.

*2nd Round the 100's 50's 25s are Fast and 200s Smooth.

Cool Down 500/10:00

2x100 @10s Free Breathing every 7 

2x75  @10s  Free Breathing every 5

2x50  @10s  Double Arm Back Stroke

2x25  @10s  Dolphin Dive

3950 Yards 100 Minutes

2-27-24 Glide & Conquer

Warm-Up 900/20:00

300 loosen 

200  w/ Fins -25 Kick -25 Swim 

100 I.M

4x50  @ 10s Rest Desc. 1-4

4x25  @ 10s Rest Sprint Cycle

Main Set 3100/65:00

4x50  @5s Rest  -Free Ascend 1-4

1x300 @10s Rest -Free 3 Dolphin Kicks off Each wall.

4x100 @5s Rest -as 50 Free -50 Back

5x50  @5-10s Rest -Pull Desc. 1-4 Hold Pace for 5

1x300 @10s Rest 3 Fly kicks off each wall.

3x100 @5s Rest -as 50 Free 50 Back

5x50  @10s Rest -Fins and Paddles Fast

1x300 @10s Rest -3 Fly kicks off each wall

2x100 @10s Rest -50 Free 50 Back

4x50  @5s Rest - Free Ascend 1-4

1x300 @ 3 fly kicks off each wall 

1x100  I.M

Cool Down 200/5:00

4x50 @10s Rest Choice Breathing 3/5 by 50

90 Minutes 4200 Yards

2-1-24 Start February with a Splash: The Pace Picks Up!

Warm-Up 800/20:00

300 Free

100 Kick

4x50 @0-15s  IMO-25 drill+25 build

8x25 @10-15s Rest Sprint Cycle 

Main Set 3000/70:00

1x500 @60s Rest Free Smooth and Steady

5x100 @30s Rest Fast Free

1x400 @60s Rest Free I.M

4x100 @30s Rest I.M Fast

1x300 @30s Rest Pull Free

3x100 @30s Rest Fast Free

1x200 @30s restFree I.M

2x100 @15-20s Rest IM Fast

1x100  @10s Free Free

1x100  Free All Out

Cool Down 300/6:00

6x50 Choice Loosen

4100 Yards 96 Minutes

1-16-23 Splash into Speed and Stamina

Warm-Up 900/25:00

300 Loosen every 3rd 25 Backstroke

4x100 @10s Rest Free -25K-50D-25Build

4x50 @10s Rest Desc. 1-4

I.M 400/10:00

4x100 @10s Rest I.M 

-O Drill -E Swim

Kick 400/12:00

1x400 Steady Kick

Pull (Choice Equip) 400/10:00

1x200 @10s Rest  Focus on Technique and powerful Pulls

4x50  @ Build each to Fast

Main Set 1350/30:00

3x200 @10s Rest Desc.1-3

3x150  @10-15s Rest Build each 150 to Fast by 50's

3x100 @ 30s Rest All out

Speed 300/6:00

12x25 @10s Rest

-O All out  -Even Smooth

Cool Down 200/4:00

4x50 Choice Stroke Smooth

3950 Yards 97 Minutes

12-30-23 Aquatic Adieu to '23

Warm-Up 900/25:00

1x400 or 2x200

300 I.M.O-K/D/S

200 - Free Drill.*Zipper, Fist, Finger Tip Drag.

100 Kick

Speed 400/10:00

8x50 @ 10s Rest

1.-25 Build -25 Smooth

2. -25 Smooth -25 Fast

3. Smooth

4. Fast 

Pull (Choice Equipment) 400/10:00

4x100 @10s Rest Strong effort (80%)

Kick 500/15:00

5x100 @10-15s Rest

1. Free Kick w/ a Board

2. Streamline Free Kick

3. Kick-I.M

4. Choice Kick -Fast

5. No Free, Kick

Main Set 1500/35:00

3 Rounds

1x50 @5-10s Rest Smooth Free w/ an Overkick

1x150 @10-15s Rest Build to Fast

1x100 @10s Rest Smooth

1x50 @10s Rest All out

1x50 @5-10s Rest Recover

Cool Down 200/5:00

200 Loosen

100 Minutes 3900 Yards

11-14-23 Ornament Odyssey

Warm-Up 900/25:00

300 Free Loosen

6x50  @5s Rest Pull - Choice Equip

4x50  @10s Rest Desc. 1-4

4x25  @10s Rest Sprint Cycle 

Kick 500/12:00

20x25 @5-10s Rest I.M.O Kick 

Main  Set 2350/55:00

8x50  @10s Rest-25 Fast Free -25 Ez Back

4x25  @10s Rest -Fast Fly

4x150 @10-15s Rest -50 Bk -50 Br -50 Free

2x200 @10-15s Rest -100 Bk -50 Br -50 Free

6x75  @5-10s Rest Free- Odds Build to fast -Evens Smooth

4x100 @10s Rest  I.M

Cool Down 200/6:00

8x25 As Few Breaths as Possible

98 Minutes 3950Yards 

11-25-23 Ripple Rally Routine

Warm-Up 900/25:00

300 Loosen

200 I.M D/S

100 I.M Kick

4x75  @ 10s Rest Choice Stroke

-Odds -25 build-25 Smooth-25 Fast

-Evens -25 Smooth -25 Build -Fast

Kick Set 450/12:00

6x50 @ 10s Rest Flutter Kick Desc. 1-3,4-6

6x25 @ 10s Rest Choice Kick

-O Fast -E Smooth

Pull 800/20:00

1x200 @ 15s Rest Smooth Pull w/ buoy

2x100 @ 10s Rest Negative Split Pads and Buoy 

4x50  @ 10s Rest Build To fast W/ Pads

8x25  @ 10s RestFins and Paddles. All out!

Pre-Set 700/18:00

4x100 @ 10s Rest Desc 1-4.

4x50  @ 10s Rest Build To a Fast Finish

4x25  @ 10s Rest All out

Main Set 1050/25:00

5x100 @ 10-15s Rest

#1.-2.Smooth 

#3. Build

#4.90% Effort

#5. All out.

4x50 @ 10s Rest -25 I.M -25 Free

1x200@ 15s Rest Free Negative Split

2x75@ 10s Rest Choice Stroke

-25 Smooth-25 Build -25 Sprint

Cool Down 200/4:00

4x50 Choice Stroke Mix it up

4100 Yards 104 Minutes

11-2-23 Splash into November: Endurance Anew

Warm-Up:  800/20:00

200 Free: Perfect technique, slow and deliberate.

4x50 @ 15s Rest Drill/Swim by 25. Drill focusing on a personal weakness (e.g., catch, pull, or kick).

4x100 @ 20s Rest: Build each 100 to 90% focus on maintaining technique 

Pre-Set:  400/10:00

16x25 @ 5s Rest:

-Odds Strong Stroke

-Evens Weak Stroke

Distance Mix-Up: 1200/26:00

1x300 Free @ 30s Rest: Swim with a focus on even pacing, breathing every 3 strokes, and holding a steady technique throughout.

4x150 @ 20s Rest:

Odd: 100 Smooth -50 Race Pace

Even: 50 non-free focusing on technique, 100 Free at a steady pace.

6x50 @ 10s Rest: 

Odd: Sprint these Free as if they are the final stretch of a race. 

Even: Backstroke easy, focusing on recovery and technique.

Pace Variability - 800/18:00

8x100 @ 15s Rest:

Odd: 25 sprint / 75 Moderate. 

Even: 50 at race pace / 50 easy. 

Fly/Free-Power - 400/10:00

8x50 @ 10s Rest: 12.5 Free 12.5 Fly x2

Cool Down: 200/6:00

4x50 @ 15s Rest: Easy swimming, mixing in strokes. 

3800 Yards 90 Minutes