9-12-23 Freestyle and Backstroke with Drills and Race-Pace Strategies

Warm-Up 600/15:00

200 Free

100 Back Stroke.

4x50 Flutter Kick W/ a board. @ 10 Seconds Rest

2x50 Back Stroke Drill, 5 Strokes 6 Kicks 5 Strokes (5/6/5) @10 Seconds Rest

Drill/Preset 400/10:00

4x50 Single Arm Back Stroke - 25 Right arm -25 Left Arm @ 10 Seconds Rest

2x50 Back Stroke Drill 6 Kicks 1 Stroke (6 Kick Switch) @ 10 Seconds Rest

4x25 Distance Per Stroke Backstroke -Try to decrease stroke count every 25 @ 10 Seconds Rest

Main-Set (Choice of equipment) 2100/ 45:00

2x200 Freestyle Steady Pace @10-15 Seconds Rest

4x100 - Odds Back Stroke - Even Freestyle @10-15 Seconds Rest

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

4x50 -Odds Free - Evens Back Stroke @ 10 Seconds Rest

4x25 Your Choice of Stroke - Fast @ 20 Seconds Rest

4x50 -25 Fast Free-25 Smooth Backstroke @ 10-15 Seconds Rest

4x100 Back Stroke -50 Smooth -25 Build -25 Fast  @ 15 Seconds Rest

4x50 Streamline Kick on back @ 10 Seconds Rest

Cool Down 200/4:00

200 Smooth mix up your strokes 

3300 Yards 74 Minutes 

9-5-23 Kicking Off the Masters Season: Dive Into Our First Practice!

Warm-Up 750/16:00

4x100 Free @ 15 Seconds Rest

1x50 Breast Stroke

1x50 Back Stroke

2x25 Choice Stroke - No Free. @ 15 Seconds rest

8x25 Flutter Kick @ 10-15 Seconds Rest.

Drill 400/10:00

8x50 @ 10-15 Seconds Rest

-Odds Catch-up Drill 

-Evens 5 Free Strokes 6 Kicks , 5/6/5 ( Preform the kicks with a single arm pointed towards the opposing wall and your other at arm along your side.)

Equipment Familiarization 700/20:00

4x50 Free Swim With Paddles @10-15 Seconds Rest

2x100 Free with Fins @15-20 Seconds Rest

6x50 Free with Fins and Paddles @10-15 Seconds Rest

Free Ladder 900/22:00

1x100 @15 Seconds Rest

1x200 @15-20 Seconds Rest

1x300 @20 Seconds Rest

1x200@15-20 Seconds Rest

1x100@15 Seconds Rest

Cool Down 200/4:00

4x50 -Odds Choice Stroke - Even Free Style 

72 Minutes 2950 Yards

7-17-23 Train Like the Masters !

Warm-Up 700/ 18:00

200  Freestyle 

1x100 I.M

2x100 Kick

4x50 Free , Choice Drill @ 1:00-1:30

Pre-Set 400/12:00

4x50 I.M.O Kick/Drill @ 1:00-1:30

4x50 Free Build Each 50 To 80%-90% @:55-1:30

Main-Set 1600/35:00

2x100 Free Pull w/ Buoy @ 1:50-2:30

2x100 Free Pull w/ Fins and Pads @ 1:50-2:30

8 x 50 -25 I.M.O -25 Free  @ 1:00-1:30

4 x 100 Free Desc. 1-4 W/Fins @ 1:50-2:30

8 x 50  Choice Stroke -25 Drill -25 Fast(Choice equip) @ 1:00-1:30

Cool-Down 300/7:00

6x50 Free Loosen @:55-1:30

3000 Meters 72 Minutes

7-10-23 Hydro Heroics Happening

Warm-Up 700/20:00

2x100 Free W/ Fins 

2x50 Flutter Kick W/ Board

2x50 Backstroke w/ Fins 

2x50- Fly Kick W/ Board

1x100 Freestyle Drill/Pull

1x100 I.M by 25

Pre Set 400/10:00

2 Rounds of:

2x50 Pull W/ Buoy and Pads -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30

2x50 Pull W/ Pads and Fins -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30

Main Set 1500/40:00

(Choice Equip)

3 Rounds of:

5x50 Desc. 1-4. Hold 5  ( Desc. to 80% of Race pace) @:50-1:30

1x50 All out sprint Free .( Try to get to Race Pace ) @1:30

100 Active recovery - choice of kick or swim  @4:00

2x50 Stroke of choice - all out sprint  @1:30

1:00-2:00 min reset :

Cool Down 200/5:00

2x50 Swim - any stroke ez 

1x100 Kick - ez

75 Minutes 2800 Meters

6-26-23 Hydrodynamic Hustle: Speed and Endurance

Warm-Up 800 20:00

200 Loosen

6x50 Choice Stroke  -Odds Drill  -Evens  Swim @ 1:00-1:30

4x50 Kick - Odds butter Fly Kick -Even Freestyle Kick @ 1:15-2:00

2x50 Free  -Odd -25 Smooth -25 Builld - Even -25 Build -25 Fast @1:00-1:30

Pre-Set 600/16:00

4x50 Free - Odds Breathing Every 3 - Evens Breathing Every 5 @1:00-1:30

4x50 -25 Right Arm Back Stroke -25 Left Arm BackStroke. @1:15-2:00

4x50 Free Desc. 1-4 @1:00-1:20

Threshold (Choice Equipment)  800/20:00

4x100 Free - Done as a hard yet Sustainable Effort. Aim for a Consistent time on each one.  @1:40-2:30

1x200 Negative Split by 100 @ 3:30-5:00

4x50  Free Fast  @ 1:00-1:30

Main Set (Choice Equip) 1300/30:00

4x100  Free- Ascend 1-2. Desc 3-4. @1:40-2:30

1x200 Active Recovery @ 4:00-5:00 

8x50  Free Desc. 1-4, 5-8 1:00-1:30

1x200 Active Recovery @ 4:00-5:00

2x50  Free Fast  @ 1:00-1:30

Cool Down 200/5:00

200 Loosen 

3700 Meters 91 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 

6-22-23 Journey to Freestyle Excellence

Warm-Up 800/20:00

200 Loosen, Try to Bilateral Breath

1x100 I.M-Drill

2x50  free 3 strokes 6 kicks-drill  @1:00-1:30

4x50  kick with a board, alternating between flutter kick and dolphin kick @1:15-2:00

2x50  free pull -Try to Bilateral Breath  @1:00-1:30

4x25 Sprint Cycle @:40-1:00

Main Set 2500/55:00

4x100 Free -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30

4x100 Free Desc 1-4 @1:30-2:30

3x50 w/ fins Free Desc 1-3 @ :45-1:15

3x50 w/ Fins Sprint @1:00-1:30

2x200  freestyle with pull buoy and paddles 3:15-4:00

4x50  Pull Desc 1-4 @ :45-1:15

4x50 w/ Fins and pads All out @1:00-1:30

4 x 100 -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30

8x25  free  fast w/ chute  :45-1:15

Cool-Down 400/10:00

200 Loosen

2 x 50  kick

100 Choice Stroke 

3700 yards 85 Minutes

6-15-23 Endurance, Speed, and Technique Builder

Warm-Up 1000/24:00

300- 3 Strokes free -4 Strokes Back Stroke.

4x75 -Odds No Fly I.M - Evens No Free I.M 2:00-3:00

4x25 Front Scull w/ a Flutter Kick:45-1:30

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

4x25 Sprint Cycle @:30-45

Free Drill 900/21:00

3x(2x75=2x50+2x25)

75=-25 Right arm Free-25 Left Arm Free -25 Free Build

50= 3 Strokes 3 Second Glide 

2x25 Fast Free

Main Set: 2000

Set 1: 1000 /22:00

4x50 Free build each 50 to Moderate Speed @15 sec rest

2x100 Free Pull -strong pace @20 sec rest

4x50 Back build within each 50 to Moderate Speed @15 sec rest

2x100  Back Pull-strong pace @20 sec rest

4x50 Breast build within each 50 to moderate Speed@15 sec rest

Set 2:(Choice Equipment) 400 /10:00

8x25   Sprint Free @30 sec rest

4x50   Sprint choice of stroke @45 sec rest

Set 3: (Choice Equipment) 600/ 14:00

6x100  Freestyle Desc.1-3,4-6 @15-30 Sec rest

Cool-Down 200 /4:00

100 Swim 

100 Kick

4100 Yards 95 Minutes

6-12-23 Your Swim Mission, Should You Choose to Accept It…

Warm-Up 800/ 20:00

200 Loosen

100 Kick

4x50 -25 I.M.O Drill - 25 Free

100 Pull

4x50 Desc 1-4 or -25 I.M.O Kick -25 Free

Swim Golf  500/13:00

10x50m free @1:00-1:30

For each 50m swim, count the number of strokes and add it to the time it took to swim (in seconds). This is your 'golf score'.

The goal is to reduce this score over the 10x50m. This can be achieved by increasing stroke efficiency (reducing stroke count) and/or increasing speed (reducing time).

For example, if a swimmer takes 45 strokes to complete 50m and does it in 45 seconds, their golf score is 90. Aim to reduce this score over the series of 50m swims.

Main Set 900/ 22:00

3(3x100) Desc 1-3  @1:45-2:45

Round 1 No equip

Round 2 Choice of pulling equip

Round 3 Choice of Speed Equip.

Pull Set 800 20:00

8x100 -Odds Free Pull - Evens Non Free Pull @ 1:45-2:45

Kick Set 400 12:00

8x50 -Odds Free Kick - Evens Fly or breast Kick @1:15-2:30

Sprint Set (Choice of equipment) 400 12:00

8x50 -Odds -25 Fast -25 Smooth - Evens 25 Smooth 25 Fast @ 1:00-1:30

Cool Down 300/6:00

200 Smooth

100 50 Kick 50 Scull

4100 Yards 105 Minutes

6-5-23 Aqua Athletes Assemble!

Warm-Up 1000/23:00
200 free Loosen
4x50 -Odds Kick -Evens Backstroke @1:00-1:30
200 Choice Stroke No Free (Mix it up)
4x50 Choice stroke /Drill @@1:00-1:30
4x50 Free Desc.1-4 @ :50-1:30
Main Set  - 1200/ 30:00
2x(3x200) Desc each 200 to 80 Percent @3:30-4:30
Rd 1 No Equip 
Rd 2 Fins and pads
Pull Set: 800/ 20:00
4x(100+50+50) 
100= Pull w/ Buoy @1:30-2:30
50= No Equip Build to Fast  @:50-1:15
Kick Set: 500/18:00
4x50 Build to fast Kick w/ Board @1:30-2:30
100 easy freestyle swim @2:00-3:00
4x50 Build to fast Kick w/ Board @1:30-2:30
Bi lateral Breathing 300/6:00
6x50 Breathing every 3/5/7 by 50 @:50-1:00
Swim Golf/Cool Down  200/4:00
4x50 freestyle  @1:00
(Swim these 50s as efficiently as possible, trying to minimize both time and stroke count. The sum of your time in seconds and stroke count for each 50m is your "score". Try to lower your score in each 50m)

4000 Meters 101 minutes

6-3-23 Aerobic Speed and Strength

Warm-Up 800/20:00

4x75 Last 25 No Free

100 I.M or Free Pull

100 Kick

4x50 Desc. 1-4

4x25 Sprint Cycle @ :40-1:00

Pre-Set - 400/10:00

4x100 @ @1:00-2:00

-Odds Kick W/ Board

-Evens Swim.Your choice of stroke and Drill

Main Set - 1600/38:00

4 x 75 Free Desc. 1-4. @ 1:15-2:00

4 x 100 -Odds Free Drill 3 Stroke 6 kicks  -Evens Build to Fast @ 1:30-2:30

4 x 50  free with fins, @ 85% effort @:45-1:15

4 x 50  free Try to lower stroke count each 50. 80% effort @:45-1:30

4x 100 Desc. 1-3  Hold 4 @ 1:30-2:30

1 x 300 freestyle swim @ 80% effort

Strength Set - 600/15:00

3 x 50  free w fins 80% effort @:45-1:15

3 x 50  Free Pull W/ Paddles 80% effort @:45-1:15

3 x 100 free swim with paddles and fins  90% effort @ 1:30-2:30

Speed Set - 200/6:00

8 x 25  Choice Stroke and Choice Equip All out Fast @:30-1:00

Cool-Down - 200/4:00

200 Cool Choice Stroke EZ

3800 Yards 93 Minutes

4-29-23 Unleash the Power of the Elements !

Warm-up 800/22:00

200 freestyle, easy pace (Water: fluidity and flow)

200 kick with board, choice of stroke (Air: feeling the glide)

4x25 IM  (Earth: connecting with the core of the elements) @:40-:45

2x50 Free Descend each 50 (Fire: building intensity) @1:00-1:20

4 x 50  fingertip drag drill (Fire: igniting awareness and technique) @1:00-1:30

Pre-set 300/8:00 

6 x 50 @1:10-1:45

25 one-arm free, alternating arms every 6 strokes (Air: focusing on balance and extension)

25 catch-up (Water: enhancing catch and connection with the water)

Main set (The 4 Elements) (2400 yards):

Earth 600/ 15:00

4 x 50 back, focusing on rotation (mimicking the Earth's rotation) @1:00-1:30

1x200 free Pull with Buoy (Earth: grounding and stability) @3:30-4:30

1x200 Free Pull with Pads and Fins (Earth: enhancing the connection with the water)@3:30-4:30

Water 600/15:00

3x

1x100 IM or Choice Stroke (Water: exploring the flow of different strokes)@:1:30-2:00

1x50 Free kick (Water: creating currents and waves)@1:15-1:45

1x50 Free Swim (Water: immersing in the element)@1:00-1:30

Fire 600/15:00

4 x 50 Descend 1-4 (Fire: igniting the inner drive)@1:00-1:30

4 x 25 Sprint Free (flaring up like a flame)@:40-:45

4 x 50 Choice Stroke Descend each 50 (Fire: fueling the intensity)@1:00-1:30

4 x 25 Sprint Choice Stroke (Fire: blazing through the water)@:40-:45

Air 600:/15:00

4x100 - Odds Free breathing every 3, - Evens Backstroke (Air: balancing breath and movement)@:1:30-2:00

8x25 - Odds Free 3/6/3 Drill (Air: explore the balance between breath and body alignment), Evens Backstroke (Air: soaring through the water with smooth recovery)

Cool down 300 /6:00

200 easy swim, choice of stroke (Water: washing away fatigue)

100 easy kick (Air: letting your legs float)

3800 96 Minutes