2-15-24 Sprint, Drill, and I.M. Challenge

Warm-Up 1200/30:00

9x100 @10-15s Rest

1.Swim 2.Pull 3.Kick

12x25 @10s Rest  Sprint Cycle 

Drill 700/20:00

8x50 @10s Rest Free Drill

-0, 1 pull 6 Kick

-E, 3 Pulls 3 Second Glide

300 I.M.O K/D/S

Broken 100s 800/20:00

8x100 Free All out @2:00-3:00 Min 

1-4  Break for 10's at 50

5-8 Break for 10's at 75

I.M 1200/30:00

4x100  @5-10s Rest I.M (Moderate Pace)

2x200  @10-15s Rest I.M By 100 (Fly/bk./br/Free repeatx2) (Fast Try to Hold Pace)

1x400    I.M by 100 (negative Split)

Warm Down 300/6:00

6x50 Loosen @5-10s Rest Loosen

106 Minutes 4200 Yards

2-13-24 Lovestruck Laps

Warm-Up 1000/25:00

300 loosen

3x100 @10s rest Kick

4x50 @10s Rest Desc.1-4

4x25 Sprint Cycle 

Main-Set 2900/60:00 (Keep the intervals Short!)

2x200 @5-10s rest

2x150 @ 5s Rest

2x100 @ 5s Rest

2x50 @ 5's Rest 

50 recover

4x100 @5s Rest Free Desc. 1-4

4x50  @5's Rest -25 Fly -25 Bk

4x50  @5's Rest  -25 Br  -25 Free

4x50  @5's Rest   Free Desc. 1-4

50 Recover 

8x100 I.M @5-10s Rest

Cool Down 200/5:00

200 Loosen 

2-10-24 Puddle Pirates

Warm-Up 1200/30:00

300 Free 

300 Kick 

300 Pull

6x50 @10s Rest Choice build to fast 

    

Main Set 2400/60:00

3x200@15-20s Rest  Free Neg split

6x100@10-15s Rest  -O fast,-E Smooth

12x50@5-10s Rest  -O fast, -E Smooth

24x25@5-10s Rest  -O Fast, -E Smooth

Cool Down 300/6:00

2x100@10s Rest Free breathing every 5

2x50@10s Rest  Free  breathing every 3

3900 Yards 96 Minutes

2-8-24 300 Ways to Leave You Breathless

Warm-Up 1300/30:00

300 Free

6x50 @5-10s Rest I.M Switch

8x50 @5-10s Rest Free Drill 

-O Flick Drill -E Zipper Drill

300 No Free

Main Set 2500/60:00

4x300 @ 15-20s Rest

-100 breathing Every3/5 -100,70-80% -100 Fast

1x100 @1:00 Rest - Kick

4x150 @10-15s Rest Pull Desc. 1-4

1x100 @1:00 Rest Kick

4x100 @5-10s Rest Free Desc. 1-4

1x100  Kick

Cool Down 200/5:00

200 loosen

4000 Yards  95 Minutes

1-30-24 Buoy, Oh Buoy, It’s Swim Time!

Warm-Up 900/25:00

300  Freestyle 

4x75 @10s Rest Rollin I.M

100 Kick

4x50 @10s Rest Free Desc. 1-4 

Drill 400/10:00

4x25 @(fins) Fly Drill  Fly arms with a flutter Kick

4x25 @ Double Arm back

4x25 @ Breast Drill -O Breast arms Fly kick -Br arms Free Kick

4x25  @Overcharge (Catch-Up Arms Kicking as fast as you can)

       

Endurance(Choice Equip) 1200/30:00

3x200 @10-15s Rest Desc.1-3

4x100  @10-15s Rest Build to fast -O Swim -E Kick 

4x50   @10s Rest  -25 Fast -25 Smooth

 

Main Set 1200/30:00

2x200 @15s Rest Free Neg Split 

8x50 @10-15s Rest Free   - O Sprint -E Smooth

4x75 @10s Rest Build to fast     

4x25 @10-15s Rest All out 

Cool Down 200/4:00

200 loosen

3900 yards 99 Minutes

1-11-24 Winter Water Warrior Workout

Warm-Up 1000/25:00

300 Loosen

4x50 @10s Choice Stroke -25 K-25 Drill

4x50 @10s Choice Stroke -25 Drill -25 Swim

8x25 @10s rest Free Drill Overcharge Drill (catch-up Arms Fast kick)

4x25 @10s Rest Sprint Cycle

Pre-Set 800/20:00

1x200 Kick

4x50  @5-10s Rest Pull 

2x100 @10s Rest Build Each 100

8x25  @5-10s rest

-O F

-E Smooth

Main Set 1900/45:00

4x200 @10-15s Rest 70% Effort Choice Equip

4x100 @10s Rest I.M

8x50  @10-15s Rest -Odds Fast -Evens Smooth

4x75  @10s Rest Fly/bk/br 

2x150 @5-10s Rest Negative Split by 75

4x25 @ 10s Rest Free  All Out

Cool Down 200/5:00

4x50 Choice Stroke Smooth

4100 Yards 95 Minutes

1-4-23 Early Year Endurance

Warm-Up 1000/25:00

300 Loosen

5x50 @5-10s Rest  -O Finger Tip Drag -Evens Fist Drill

200 Pull

3x50 @5s Rest Kick

100 I.M

Pre-Set 700/15:00

2x50  @5-10s Rest Free Drill -5 Strokes 6 Kicks

1x200 @10s Rest Free Breathing every 3 W/ a Steady Kick

4x50  @10s Rest Free Desc. 1-3. Hold 4

1x100  @10s Rest Free Breathing Every 5 W/ a Steady Kick

4x25  @5-10s Rest Scull w/ a Steady Kick

Main Set 2300/50:00

4x200 @15s Rest Steady Pace Consistent Technique  

8x25   @10s Fast 

3x200 @20s Negative Split  

6x25   @10s Fast 

2x200 @20s Rest Build Each 50 

4x25   @10s Rest Fast 

Cool Down 200/4:00

200 Loosen

4200 Yards 94 Minutes

12-28-23 Festive Fitness Continuation

Warm-Up 800/20:00

400 Free Loosen

4x75 @10s Rest Free -O -50 Kick-25 Drill - E-50 Drill -25 

4x25 @10s Rest Sprint Cycle

I.M 500/15:00

5x50 @10s Rest Fly/Bk 

5x50 @10s Rest Br/Fs 

Main Set 1950/45:00

3x100 @5-10s Rest Desc 1-3

6x25 @10s Rest All out -Choice Stroke

4x75 @ Free Hold a Slightly Uncomfortable Pace

6x25 @10s Rest All out -Choice Stroke

6x50 @5-10s Rest Build 1-3,4-6 to 70/80%

6x25 @10-s Rest All out -Choice Stroke

1x300 @30s Rest Smooth/Active Recover

12x25 @10s REst All out -Choice Stroke 

Endurance Set 500/10:00

1x500 Aiming for a steady moderate pace

Cool Down 200/5:00

8x25 Dolphin Dive

3950 Yards 95 Minutes

12-19-23 Poinsettia Pool Party

Warm-Up 850/20:00

300 Free

4x25 @5-10s Rest I.M

200 Pull

3x50 @5-10s Rest Streamline Kick

100 -as 12.5 Scull  -12.5 Free

Pre-Set 800/20:00

2 Rounds

4x50 Free @10s Rest Desc.1-4

8x25 Free @10s Rest -O Fast - Smooth/D.P.S

Main Set (Choice Equipment/Stroke)2000/45:00

2 Rounds

3x200 @10-15s Rest Desc. 1-3 Or Neg Split

6x50  @10s Rest Build To Fast

4x25 @10s Rest All out

Cool Down 200/6:00

4x25 @1:00 No Breath.

1x100 Dolphin Dive

3850Yrds 91 Minutes

11-30-23 November's Swan Song

Warm-Up 1000/25:00

4x100 Free Desc. 1-4

4x75- Choice Stroke -50 Drill -25 build

4x50 Kick Desc. 1-4

4x25 Build to Fast

Pre-Set 800/20:00

4x50 @ 5-10s Rest

-O Free breathing every 5 -E Backstroke smooth

3x100 @ 5-10s Rest

1. I.M 2. Breaststroke 3. Freestyle, negative split 

2x150 @10's Rest

1.  Choice Kick 2. Swim-50 Back, -50 Breast, -50 Free

Main Set 1800/45:00

3x300 @ 15s Rest

1. Steady free 2. Pull with buoy 3. Build to 80%

3x200 @ 10s rest

1. Backstroke 2.Free I.M 3. Negative Split

3x100 @ 5-10s Rest

1. Fast Free 2. No Free.3Fast Free

Cool Down 300/6:00

3x50 @10s rest Build

3x50 @10s rest Ascend

3900 Yards 96 Minutes

10-21-23 Bewitched Breaststroke & Frightful Fly!

Warm-Up 700/18:00

300 Free

6x50 @ 15s Rest:

Odds: Free Bilateral Breathing 3/5 by 25

Evens: 25 Back / 25 Breast

4x25 @ 10s Rest: Odds Breast, Evens Fly

Kick Set: 300/10:00

6x50 @ 15s Rest:

Odds: Flutter Kick

Evens: Butterfly Kick

Drill Set: 400/10:00

4x50 @ 15s Rest: Breast Stroke 1 Pull two Kicks

4x50 @ 15s Rest: Butterfly single-arm, Double arm, Single Arm 

Endurance and Technique: 1500/35:00

Technique Focus:

 4x125 @ 10-15s Rest:

50 Breast -focus on high elbow catch and glide

50 Free -Bi-Lateral breathing 

25 Fly -Focusing on undulating body movement

Endurance Emphasis:

 3x200 @ 10s Rest:

75 Free (steady pace)

25 Breast (emphasis on maintaining technique when tired)

75 Free (steady pace)

25 Fly (focus on maintaining form in fatigue)

Speed and Transition: 

4x100 @ 15s Rest:

25 Breast -Fast

25 Free -Easy

25 Fly -Fast

25 Free -Easy

Race Strategy: 750/20:00

6x75 @ 10s Rest:

50 Free (25 Fast / 25 Smooth)

25 Breast ( Build to a strong finish)

3x100 @ 10s Rest:

25 Fly (all out)

50 Free (Moderate/Fast Effort)

25 Breast (Focus on Glide)

Cool Down: 200/4:00

2x100 @ 2:00:

1st: 100 IM 

2nd: 100 Free 

3850 Yards  97 Minutes

7-5-23 Gone with the Swim

Warm-Up - 800m 20:00

200 loosen No Equip

200 loosen W/ Fins - Long Smooth Strokes.

1x100 Kick

4x50 -25 Scull -25 I.M.O Drill. @1:10-1:40

2x50 Build Each To 80%-90% @ :55-1:30

Drill Set - 500m 12:00

4x50  -25 Right Arm -25 Left Arm with fins (Arm that is not moving is At your side)  @1:00-2:00

4x50 -Odds catch-up drill -Evens Fist drill 1:00-1:30

1x100 D.P.S Free 

Pre-Set - 600m 15:00

4x50 -Odds Free Kick -Evens Fly Kick @ 1:10-2:00

4x50 - Odds Breathing Every 3 - Evens As Few Breaths As possble  @1:00-1:30

4x50 -Odds -25 Fast -25 Smooth -Evens 25 Smooth -25 Fast @55-1:30

 

Main Set - (Choice Equip)  1200m 30:0

3x200 At a Smooth Comfortable Pace Choice Equip @3:40-5:00

4x100  Desc. 1-2 ,3-4 Desc to 90 @1:45-2:30 

8x50 Choice Equip 90% effort . Aim for same time each 50 @:1:15-2:00

Speed Set - 450m 13:00

5x50 free at 70% effort focusing on maintaining a steady pace @:50-1:30

4x50 free at 80% effort  aim for a slightly faster pace than the first set @:50-1:30

3x50 free at 90% effort  this should be faster than the previous sets 1:00-1:30

2x50 free at 100% effort  all-out sprints @1:30

Cool Down - 300m 8:00

6x50 Choice Stroke -Nice And Smooth

3850 Meters  98 Minutes 

6-29-23 Taming the Tide: A Swimmer’s Journey

Warm-Up 600/15:00

200 Free 

4x50  Choice Kick

1x100 Pull

2x50 Free Build to Fast

Technique Set 800/ 20:00

2x100  as -25 right arm freestyle -25 Left arm Free style -50 Swim @2:00-2:30

2x100  as -50 fist drill, 50 swim @2:00-2:30

2x100  as- 50 catch-up drill, 50 swim @2:00-2:30

2x100  as -50 6 Strokes and Look forward(Sight Drill) -50 Swim  @2:00-2:30

Open Water Set 900/23:00

3x100 -25 Sight Drill, 25 Distance per Stroke 50 Build to 80% @1:45-2:30

2x200 Build each 50, simulating the surges in speed often necessary in open water events @4:00-4:30 

4x50 Active Recovery - Nice and Smooth. @1:00

Distance/Endurance Set 1500/35:00

5x100 Keep the Pace Consistent Trying to maintain 80% of our max effort throughout the 100 @ @1:45-2:30

2x250 Build the 1st 150 to 80 percent Speed. Hold pace the last 100 @ 4:00-5:00

1x500 Build up your speed on each 100. Last 100= 100%

Cool Down 200/ 5:00

200 Choice Loosen

4000 Meters 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 

4-20-23 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

4-4-23 A Swim Workout to Rule Them All: 4000 Yards of Masterful Swimming

Warm-Up 800/20:00

4x200, 20s rest between each 200

1st 200: 100 free swim, 100 free drill (50 catch-up, 50 fingertip drag)

2nd 200: 100 back swim, 100 back drill (50 double-arm backstroke, 50 6-5-6 drill)

3rd 200: 100 breast swim, 100 breast drill (50 breaststroke with a dolphin kick, 50 2-kick-1-pull drill)

4th 200: 100 choice swim, 100 choice drill (mix and match strokes/drills)

Aerobic/Endurance Set(Choice Equip) 1600  / 32:00

4x400 free, 30s rest between each 400

1st 400: 2x(150 swim @ 70-75% effort, focus on bilateral breathing, 50 easy free)

2nd 400: 8x(25 easy free, 25 moderate free,80%)

3rd 400: 4x(75 swim @ 75-80% effort, focus on maintaining a strong kick throughout, 25 easy free)

4th 400: 2x(200 swim @ 80% effort, focus on maintaining a long, smooth stroke, 20s rest between each 200)

Speed and Strength Set 1400/30:00

2 Rounds 

4x50 free, max effort, with paddles @1:00-1:30 (focus on maintaining a high elbow catch and powerful pull)

4x25 free, max effort, no equipment @:30-:45 (focus on fast, efficient stroke turnover)

4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00

4x50 free, max effort, with fins @1:00-1:30 (focus on maintaining a strong kick and body rotation)

100 easy free-active recovery(focus on relaxed breathing and stroke efficiency)

Cool Down 200/4:00

1x100 Free focusing on long, smooth strokes

1x00 Choice

4000 Yards 86 minutes 

4-1-23 Swim-Fu: Unlocking Your Potential!

Warm-Up 800/20:00

4x200  50 swim, 50 drill, 50 kick, 50 build, 15 rest between each 200

1st 200: freestyle

2nd 200: backstroke

3rd 200: breaststroke

4th 200: freestyle or butterfly 

Drill Set 400/12:00

2x50 (Fins)Free "Tarzan" Drill (swim with head above water) @1:00-1:30

4x50 Backstroke 6-5-6 drill 6 Kicks 5 Strokes 6 Kicks ( During Kick, one hand is at your side. Your other hand is pointing towards the opposite wall) @1:00-1:30

4x25  Butterfly "3-3-3" drill (3 right arm strokes, 3 left arm strokes, 3 full strokes) @:45-1:00

Endurance Set 1200/20:00

3x400 free at an aerobic pace, with 30s rest between each

Break each 400 into 4x100, with 10s rest between each 100

Speed set 600-800/ 14:00-18:00

4x50  freestyle-build, (start slow, increase speed within each 50) @1:00-1:30

4x25 choice of stroke, all-out sprint, @:30-:45

2x100  freestyle, -as 1st 50 at 80% ,second 50 at a sprint pace @1:30-2:30

*4x50  freestyle relay-style sprints,  take turns resting while teammates swim  

1x200  choice of stroke (mix and match strokes every 50) at an aerobic Pace @ 4:00

Strength and Power Set 600/15:00

4x50 free with pads, focusing on a strong catch and powerful pull @:50-1:15

4x50 backstroke with fins, focusing on a strong kick and body rotation @1:00-1:30

4x25 butterfly with fins @:45-1:00

4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00

Cool Down 300/6:00

2x50 Free @1:00

2x50 back@1:00 

2x50 Breast @1:00

3900 yards 91 Minutes 

2-30-23 Long Practice! Endurance and Speed Play.

Warm-Up 900/18:00

200  loosen

200 Free with fins, 70%-80% Max Effort

100 Choice Stroke

4x50  kick-swim by 25 (25 kick, 25 swim) @ 1:00-1:30

2x100 IM @ 2:00-2:30

Drill set 400/8:00

4x50  single-arm free(25 right arm, 25 left arm) focusing on rotation and reach @ 1:00-1:30

4x50 catch-up drill with a kickboard @1:00-1:30

Main set (Choice Equipment) 2000/40:00

4x100 Desc. 1-4. @1:15-2:15

*1st 100: focus on breath control (e.g., bilateral breathing)

2nd 100: focus on body rotation

3rd 100: focus on a strong kick

4th 100: focus on underwater Dolphin Kicks

2x200 yards freestyle @3:00-4:00

- as 50 yard easy 50 yards fast

4x100 freestyle @ 1:15-2:15

- As 25  Fast, 25  easy, 

2x300 @3:45-6:00

-as 100  easy, 100 moderate, 100 fast

*technical focus for each 100 within the 300

100 easy: focus on efficient stroke technique

100 moderate: focus on maintaining a strong kick

100 fast: focus on powerful dolphin Kicks

4x50 all-out sprint @1:00-1:30

Endurance and Speed set 600/12:00

3x200 free @ 3:15-4:30

1st 200: 50  easy, 50 fast,

2nd 200: 100 Build to Fast 100  sprint

3rd 200: 150, 90%, 50, 100%    

Cool-down 300/6:00

200  ez Free  

100 I.M 

4200 Yards 82 Minutes 

3-28-23 Freestyle Drills and Speed/Endurance Main Set

W-U 1000 22:00
300 loosen
8x25 Choice Stroke -25 Drill -25 Build @:30-45
4x75 I.M.O K/D/S @2:00-2:15
4X50 Desc.1-4 @:45-1:30
Drill 600/12:00
4x(1x100) Free Drill @1:40-2:30
#1.Zipper Drill#2. Finger tip Drag#3.3 Strokes 6 Kicks #4.Catch-up Drill (Touch Thumbs)
4x50 w/ Fins Underwater Max Freestyle @50:1:30
Main Set 2000/40:00
2 x 200  free 80% Max Effort. @3:15-4:00
2 x 100  free Descend Each 100 to Fast @1:10-2:00
2 x 50  free sprint (Fins Optional) @1:30
2 x 250  free 80% Max Effort @ 3:00-5:00
2 x 50  free sprint (Fins Optional) @1:30
2 x 100  freestyle free Descend Each 100 to Fast @1:15-2:00
2 x 200  freestyle 80% Max effort @3:15-4:00
2 x 50  free sprint (Fins Optional) @1:00
Cool Down 300/6:00
1x100 Kick
1x200 Choice

3900 Yards 80 minutes 

3-11-23 Building Strength and Speed in the Water( LONG PRACTICE)

Warm-Up 900 24:00

200 Loosen

8x25 Kick -O Flutter -E Breast Kick @:45-1:00

4x50  Desc. 1-4 @:50-1:30

4x25 I.M Order @:40

4x50 -Odds Drill -Evens Build @:50-1:15

4x25 Sprint Cycle @ :40-1:00

Free Tech 500/12:00

4x50 Catch-up @:50-1:30

2x50 Fingertip Drag @:50-1:30

2x50 Fist Drill @:50-1:30

4x25 Front Scull @:50-1:30

Pull/Speed 1000/24:00

4x150 Pull w/ Pads And Buoy Desc 1-4 Drop buoy for last 50 and engage legs @ 2:50-3:30

4x75 Pull  W/ Pads Desc 1-4. @ 1:15-2:00

4x50 Free, fast @ :45-1:00

4x25 Sprint choice stroke @ :30-1:00

Power/Endurance 1000/25:00

1x200 Free Desc 1-4. by 50 @3:30-4:00

4x50 -25 I.M-25 Free @1:15-1:30

4x100 Free @1:30-2:00, Pick a moderate pace and hold it

4x50 Free @-25 I.M-25 Free @1:15-1:30

200 Free @3:30-4:00

Speed 400/10:00

8x25 -Odd All Out -Even Recover:30-:45

4x50 Choice Stroke Fast @1:30

Cool Down 200/4:00

8x25 Dolphin Dive.

4000 Yards 99 Minutes