12-6-25 Hold Your Water

Warm Up 900/20:00

200 Choice -Mix it Up

6x50 @:15s Rest -Odds Kick -Evens Pull

1x100 @:20s Rest I.M

4x50 @:10-15s Rest Drill #1. Catch Up #2. 1 Pull 6 Kicks #3. 3 Pulls 6 Kicks. #4. 3 Pulls 3 Second Glide

4x25 @:10s Rest  Free As Few Strokes as possible 

Pre Set 600/15:00

4x50 @:15s Rest -15Yards "Slow Motion Freestyle" 35 Yards Building Pull Tempo While Maintaining Glide Rhythm

4x75 @:15s Rest -25 Right Arm -25 Left Arm -25 Full Stroke(Opposite Arm Extended For Single Arm)

1x100 @ Pull W/ Paddles. Knuckles over the Top of the Paddle 

Main Set 2100/45:00

3 Rounds

1x200 @:20s Rest Choice Pull Equipment -150 "Silent Swim" Last 50 Drop Buoy- Catch Up Drill W/ an Over Kick

4x50 @:15 Rest -Distance Per Stroke+Descend 1-4.( Maintain Stroke Count. Lower Time Every 50) 

4x25 @:20s Rest -Odds Builds -Evens Fast

1x200 @Reset  Negative Split -Maintain Stroke Count every 50

Cool Down 200/5:00

4x50 Choice 

3800 Yards 85 Minutes

10-4-25 Burn Then Breathe

Warm Up 700/15:00

300 Choice Looseen 

2x100 @:15s Rest Alternating -25  Kick -25 Swim 

2x50 @:15-20s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint Cycle

Drill 500/15:00

2x50 Free Single Arm  #1 Arm that's not moving at your Side #2  Arm that's moving is leading 

2x50 @:10s Rest Catch Up Drill

2x50 @:10s Rest Catch Up Drill, W/ Zipper Drill

2x50 @:10s  Rest Catch Up Drill, W/ Zipper Drill, and  Fingertip Drag Drill

1x100 Smooth Free Breathing by 3

Main Set 2100/55:00 

A.

8x25 @:10-15s  Rest  -Odds Fast  -Evens Smooth

6x50 @:15-20s Rest  -Odds Fast  -Evens Smooth

3x100 @:15-30s  Rest  -Odds Fast  -Evens Smooth

1x200 @1:00 Min Rest  Build  by 50  Try  to negative Split 

B.

4x25 @:15s Rest Choice Stroke  Fast

6x50 @:10-15s Rest Descend  1-3,4-6

3x100 @:15-20s Rest Descend 1-3

2x200 @  Build by 50 Try to negative Split 

Cool Down 200/5:00

4x50 @:15s  Rest -25 Double Arm Back  -25 Choice

90 Minutes 3600 Yards

11-25-24 Push Your Limits, Hold Your Pace

Warm Up 600/10:00

500 -100 Free -100 Back -100 Free -100 Breast -100 Free

4x25 Choice Stroke

Main Set 3100/65:00

2 Rounds

6x50 @:10s Rest Choice Kick Descend. 1-4. Hold Pace 5-6.

5x100 @:20s Rest Free Holding Goal 500 Pace Or Choice Stroke 90% Max Effort 

4x50 @:10s Rest Choice Stroke-Drill

3x100 @:20s Rest  Choice Stroke Descend 1-3.

2x50 @:20-30s Rest Choice Stroke Build to Fast

1x100 @:30s Rest Choice Stroke All out.

1x50 @ Reset Active Recovery

Cool Down 200/5:00

200 Pull

100 Choice

3900 Yards 80 Minutes

9-18-24 Descend to Dominate

Warm-Up 600/15:00

300 Choice 

100 Kick

100 Pull

100 Weak Stroke -25 Drill-25 Swim 

Pre Set 600/15:00

4x50 @10:15s Rest Choice Kick Done as Sprint Cycle

3x50 @:10s Rest Backstroke 3 Strokes 6 Kicks 

3x50 @:10-15s Rest Free Breathing 3/5/7 By 50 

2x50 @:10s Rest 3 Strokes Free 4 Strokes Back 3 Strokes Free 

Main Set 2300/50:00

1x200 @:30s Rest Fins and Paddles Stretch it out

2x50 @:15s Rest Build Each to 85%

1x100 @:20-:30s Rest  Choice EZ

8x50 @:15-20s Rest Choice Stroke Descend by pairs

1x400 @:30-1:00 Rest Choice Increase Your Dolphin Kicks Or Pullouts per 100 

6x50 @:15-20s Rest Choice Stroke Descend by pairs

1x300 @:30-1:00 Rest Choice  Increase Your Dolphin Kicks Or Pullouts per 100 

4x50 @:15-20s Rest Descend 1-4

1x200 @:30s Rest Choice Ez

2x50 @:30s Rest Free Fast

Cool Down 300/6:00

2x50 Choice Fast Break out - Smooth the Rest

1x100 Kick Ez

1x100 Choice Loosen

3800 Yards 86 Minutes

7-13-24 Drill and Thrill Swim

Warm-Up 800/20:00

200 Free

200 Kick

200 Pull

200 Choice

Drill Set 600/15:00

8x25  @:5s Rest Catch-Up W/ Fist

4x50  @:5s Rest - Odds 5 Strokes 6 Kicks -Evens Free bilateral Breath

2x100 @:10s Rest  Free -50 Fingertip drag -50 3 Strokes 1-3 Second Glide

Main Set 2200/50:00

2 Rounds

4x50 @:5s Rest  -25 No Free -25 Free

4x75 @:10s Rest -Middle 25 No free

8x25 @:5s Rest I.M.O

4x100 @:10s Rest I.M Desc. 1-4

Cool Down 200/5:00

1x50 Choice 

2x25 Dolphin Dive

2x25 Double Arm Back Stroke

1x50 Choice

3800 Yards 90 Minutes

6-5-24 Free and Kick

Warm-Up 800/20:00

300 Free Smooth

6x50 -O Kick Or Pull - Choice Stroke Drill

4x50 Choice Stroke Build to Fast

Main Set 1800/30:00

1x200 @:20-:30 Pull 

2x100 @:20-30 Kick Fast

4x50  @:5-:15 Free Desc. 1-4

2x100 @:30 Choice Stroke -50 Build -50 Fast

4x50  @:10-:15 Free Pull Desc.1-4

1x200 @:30 Kick Build to Fast

2x100 @:15 Free Drill

4x50 @:20 Free Build to Fast

Cool Down 200/5:00

4x50 -O Double Arm Back -E Choice Stroke Smooth

2800 Yards 55 Minutes 

4-3-24 April Showers Bring The Power!

Warm-Up 1200/30:00

4x150 @5 Deep Breaths  - Choice Stroke Alternating 50 Drill 50 Swim

4x100 @3-4 Deep Breaths -Pull

8x25  @3-4 Deep Breaths -Choice Kick Build to 80% 

Main Set 1700/35:00

4x100 @5-10s Rest Kick -O Free -E No Free

4x75  @10s Pull With Buoy and Pads Desc.1-4

4x50  @10-15s Chutes Desc.1-4, 

4x75  @10s Pull W/ Fins and Pads.1-4

4x100 @10s No Equip Desc. 1-4

Speed Set 1200/30:00

12x25 @10s Rest

1x100 Kick Or Pull

10x25 @10s Rest

1x100 Kick Or Pull

8x25 @10s Rest

1x100 Kick Or Pull

6x25 @10s Rest

*Establish a goal pace for your 2:00 Free. 25's=200 Free Pace.

Cool Down 200/5:00

8x25 @ Choice Amount of relaxing Breaths =)

 -O Double Arm Back W/ a Breast Kick -E Free Loosen

100 Minutes 4300 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

3-14-24 Velocity Vibe Voyage

Warm-Up 1200/30:00

1x300 Free loosen

1x300 I.M.O K/D/S

1x200 Choice Kick

1x100 I.M

4x50 @5-10s Choice Stroke  Build to Fast

4x25 @10s Choice Stroke Sprint Cycle

Drill 500/10:00

*Drill Options Zipper, Finger Tip Drag,6 Kick Switch, Shoulder tap, Delayed Initiation

10x50 @10s -25 Drill -25 Swim

Main Set 1500/35:00

3x(6x50  @10's Free Desc. 1-3,4-6)

   (1x200 @1:00 Rest Free Max Effort )

Pull 600/15:00

4x150 @10-15s

-100 Pull -50 Drop the Buoy engage legs and build to fast

Cool Down 200/5:00

200 Choice Loosen

95 Minutes  4000 Yards

3-5-24 Sprint, Pull, Repeat

Warm-Up 1000/25:00

200 Free Loosen

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 800/20:00

2x150 @10s  Right Fin Left Paddle 

2x150 @10s Left Fin Right Paddle 

2x50  @10s Fist Drill

1x100 @10s  Free Breathing 3/5/3/5 by 25

Main Set 1900/45:00

12x25@ 30s Free Race Pace  

1x100 @ 20s Pull/Active Recovery 

10x25 @ 25s  Free Race Pace

1x100 @  20s  Pull/Active Recovery 

8x25 @ 20's Free Race Pace

1x100 @ 20s  Pull 

6x25 @ 15's Free Race Pace

1x100 @ 20's  Pull/Active Recovery

4x25 @ 10's  Free Race Pace

1x100 @20s Pull/Active Recovery 

4x100 @10's Free Desc. 1-4 To Race Pace

Cool Down 300/6:00

6x50  @ Free -25 U/W max -25 Free 

4000 Yards 96 Minutes

2-24-24 Ebb and Flow

Warm-Up 1200/30:00

300 Choice Loosen

3x150 @15s Free

 -50K -50D -50S

9x50 @10s

 1-3 Breathing 3-5-7 by 50 4-6 Descend ,7-9 I.M.O no Fly

Main Set 2400/60:00

1x300 Pull

6x50 @5s Rest  Kick Desc.1-3,4-6

1x200 @10s Rest  Free Negative Split

6x50 @5-10s Rest Desc 1-4 Hold Pace 5 And 6

1x50 @30s Free Recover

1x100 @30s Free All Out

1x200 @10s Free Negative Split

6x50 @5s Free Desc. 1-3,4-6

1x300 @15s Pull

1x50 @30s Free Recover

12x25 @10s Rest  I.M.O Fast

Cool Down 300/6:00

100 Breathing 3/5 by by 50

100 Breathing 5/3 By 25

100 Breathing by 3 

3900 Yards 96 Minutes

2-22-24 Swimming with Sharks

Warm-Up 900/25:00

300  Loosen

4x100 @ -O Kick -E Pull

4x50 @ I.M.O K/S 

Drill 500/10:00

10x50 @5-10s Rest Free Drill/Swim

-O Drill 6k Switch

-E Finger Tip Drag

Main Set 2000/45:00

4x250 @30s Rest

-25 Build -200 Race Pace/Fast-25 EZ

1x100 @ 30s Rest Choice Stroke Ez

4x100 @10s Rest Pull with Paddles 

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

1x100   Choice Stroke Ez

Kick 300/8:00

1x300 Choice Kick 10s Steady Kick 10s Fast Kick

Cooldown 200/5:00

4x50 Choice Stroke EZ

3900 Yards 93 Minutes 

2-3-24 Early Morning Short Practice

Warm-Up 800/15:00

1x300 Free

1x100 Choice Kick

4x50 @10s Rest  -25 i.m  -25 free

8x25 @10s Rest Choice Stroke -O Scull - E Build

Main Set 1800/40:00

5x100 @10-15s Rest Fast Free 

1x300 loosen/Active Recovery

8x50 @15s Rest -4 Fast Free -4 Fast I.M.O

1x300 loosen Active Recovery

4x50 @15-30s Rest Fast Free

4x25 @10s Rest Fast Free

Cool Down 300/6:00

6x50 Choice stroke loosen

61 Minutes 2900 Yards 

1-27-24 Kick, Pull, Gasp, Repeat!

Warm-Up 700/15:00

300 Free

200 -50 Free-50 No Free

200 Free Build

Free Drill 600/15:00

6x100 @10s rest

1. Single Arm

2. Catch-Up

3.Fist Drill

Pull 900/20:00

1x300 @20s Rest Negative Split 

3x100 @10-15s Rest Desc.1-3 

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

Kick 600/15:00

3x100 @10s Rest Steady Kick

4x50  @10s Rest Desc. 1-4

4x25  @15s Rest all out

Main 1000/25:00

4x100 @10-15s Rest -25 Fast -25 Ez -25 Build -25 Sprint

4x100 @10s Rest I.M

2x100 @10s Rest Free Build to Sprint

Sprint 200/5:00

8x25 @ 15s Rest All out 

Cool Down 200/5:00

200 Loosen

4200 Yards 100 Minutes 

1-25-24 New Year, Fast Gear!

Warm-Up 900/25:00

200 Free

100 I.M

200 Kick

100 Pull

200 No Free -Mix it up

100 Choice Stroke Build to 80-90%

Drill Set 600/15:00

8x25 @ 5-10s Rest I.M.O, -O Drill -E Swim.

4x50 @ 5s Rest Free Fist Drill 

4x50 @5-10s Rest Free Breathing every 3/5/5/3 by 50 

Pre-Set 500/12:00

4x75 @10s Rest -50 Free Build to 80% -25 I.M

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

Main Set 1200/25:00

4x50  @5-10s Rest Free Pull

2x150 @10s Rest -50 Free Build-50 No Free-50 Free Fast

4x50  @5-10s Rest Free Desc. 1-4

3x100 @10s Rest Build each 100 to fast

8x25  @5-10s Rest  -O 1/2 F 1/2 Smooth -E 1/2 Smooth 1/2 Fast

Speed 600/15:00

12x25 @10-15s Rest Free All Out

1x200  Kick Or Swim EZ/Active Recovery

4x25  O.T.B Sprints

Cool Down 200/5:00

200 Loosen 

1-23-24 Tidal Tactics

Warm-Up 800/20:00

200 -3 Free Stokes 4 Back Strokes(3/4/3)

200 Reverse Free I.M

200 Pull

200 Kick

Drill 800/20:00

4x100 @ 10s Rest

-O Zipper W/ Catch up -E Fingertip Drag W/ Catch-up

4x100  @ 10s Rest

-O Free Flick Drill -E 3 Strokes 6 kicks

Main Set 1500/35:00

3 Rounds

1x200  @10-15s Rest Choose your own order I.M

4x50  @5s Rest 80% Effort Free 

4x25  @10s Rest I.M Order Fast

Speed (Fins) 800/20:00

4x(100+50+2x25)

100= @5-10s Rest Rest 1p 6K

50= @10s Rest Build to Sprint

25= @10s Rest Sprint

Cool Down 200/4:00

200 Loosen

4100 Yards 99 Minutes

1-20-24 Dive In, Freak Out

Warm-Up 800/25:00

4x200 @10-15s rest

-O -50 Free-50 Back -50 Br -50 Free

-E 100 Free -50 No Free -50 Free

Tech And Drill 600/15:00

6x50 @5-10s Rest Free Drill/ Zipper With Fingertip Drag

6x50 @5-10s Rest Back Drill -25 Right Arm -25 Left arm

Kick 400/10:00

8x50 @10s Rest

-O Flutter Kick

-E Fly or Breast

Main Set 1400/30:00

2x200 @15s Rest  I.M

4x100 @10-15s Rest  -25 Fast Free -25 Ez Bk -25 Fast Free -25 ez Breast

4x50  @10s Rest Free -O Build - Sprint

4x100 @ 10s rest-75 Smooth -25 Sprint

Sprint 600/15:00

3x100 @10-15s I.M

6x50 @:30 Seconds Free Sprint

Cool Down 200/5:00

200 loosen

4000 Yards 100 Minutes

1-18-23 Swimming Through Winter

Warm-Up 1000/25:00

3x100 @10s Rest  Last 25 No Free 

12x25 @ 5-10s Rest

- O Streamline Kick -E Choice Stroke Drill 

3x100 @ Pull W/ a Buoy  

4x25  @ Sprint Cycle  

Underwater Power 400/10:00

16x25 @5-10s Rest  

- Odd: Underwater Dolphin Kick as far as Possible-Into Smooth Free, -E Fly or Back Stroke 

Main Set 1600/40:00

    2 Rounds (RD1 No Equip RD2 Choice Equip)

1x200  @10s Rest Free, Steady/Slightly Uncomfortable pace 

4x25   @15s Rest-1 Free All out  

4x100  @10s rest Desc. 1-4

4x25   @15s Rest All Out Free  

Speed Set 700/20:00

3x100 @10-15s Rest I.M

6x50  @10s rest Free,3-6 U/W Dolphin Kicks Desc. 1-3,4-6 

4x25  @15s Rest  -Choose Stroke, Sprint 

Cool Down 200/5:00

8x25 Dolphin Dive

3900 Yards 100 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

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