9-11-24 Drills and Thrills

Warm-Up  600/15:00

300 Choice Loosen

6x50 Kick -25 Flutter -25 Dolphin Kick

Pull-Drill(Pullbuoy) 300/10:00

6x50 @:10s Rest 

-25 Free Touching buoy Behind the hip 

-25 Double Arm Back 

Breast-Drill(Paddles)600/15:00

2x50 @:10s Rest Breast Pull W/ Dolphin kick (1 Kick Per Stroke)

1x100 @20s Rest  Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Pull w/ a Flutter kick(Fast Pull-No Glide)

1x100 @:20s Rest Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Stroke 

1x100 @20s Rest  Catch-up Drill W/ and Over Kick

Set 1 I.M Ladder 750/20:00

3x(25+50+75+100)

25= @:10s Rest Fly 

50= @:10s Rest Back 

75= @:10s Rest Breast 

100=@:10s Rest Free( Descend by Round 3rd round all out)

Set 2 1500/40:00

3 Rounds

1x50 @:10s Rest Choice Stroke -25 Fast -25 Ez

1x100 @:10-15s Rest Choice Stroke Cruise

1x150 @10s Rest Choice Stroke -50 Build-50 Strong-50 Ez

1x200 @:15-20s Rest Choice Stroke Ascend - Start Fast end Smooth

Cool Down 200/5:00

4x50 Free 4 Breaths per 50

3900 Yards 105 Minutes 

6-8-24 Stamina Stretch

Warm-Up 700/20:00

200 Choice

100 Kick

4x50 @:15 I.M.O Drill/Swim

8x25 @:15 Desc. 1-4,5-8

Main Set 3000/60:00

1x100 @:20 Kick

1x100 @:20 I.M

1x100 @:20 Free

2x100 @:15 Kick

2x100 @:15 I.M

2x100 @:15 Free

3x100 @:10 Kick

3x100 @:10 I.M

3x100 @:10 Free

4x100 @:5 Kick

4x100 @:5 I.M

4x100 @:5 Free

Cool Down 200/5:00

200 Choice

3900 Yards 85 Minutes

5-4-24 Aqua Spring Sprint

Warm-Up 1000/25:00

1x200 Free Loosen

1x200 Choice Kick

4x75 @10s I.M.O K/D/S

4x50 @10s Desc. 1-4

4x25 @10s Sprint Cycle 

Main Set 2700/60:00

4x25 @5's Choice Kick Cruise

3x50 @10s Choice Kick -Odds Fast -Evens Cruise

2x75 @10s Kick Descend to Fast

1x100 @10s Kick Build to Fast

1x100 @30s Active recovery

8x50 @10-15s Choice Stroke, Building Each 50 to 90% Speed

1x100 @30s Active Recovery

12x50 @30s Choice Stroke (first 50 @ 90-95 % effort, hold that time, if your time increases more than 2 sec, do 50 ez)

1x200 Active Recovery

4x200 @15s -O Pull -E Free I.M

Cool Down 300/6:00

6x50 Free Loosen 

4000 Yards 91 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

6-1-23 Paddles, Fins, and Parachutes: A Swim Practice for Strength and Speed

Warm-Up 1000/30:00

4x100 Freestyle 

4x50 Choice Kick

4x75 I.M (begin the I.M Where you left off the last one)

4x25 Sprint Cycle @:40

Main Set 1 1200/30:00

2 Rounds

4x25 Freestyle Desc. 1-4 @:30

4x50 Freestyle  Moderate pace (80-90%) @:40-1:00

4x25 Freestyle Desc. 1-4 @:30

4x50 Freestyle Moderate pace (80-90%) @:40-1:00

1-2:00 min Rest in between rounds.

Main Set 2  1100/ 30:00

1x300 Free Pull with paddles - At Aerobic Pace 15-20 seconds rest

1x200 Free Swim with fins At Moderate Pace 15 seconds rest

1x100 Free Swim with parachute Fast:30 Seconds

1x200 Free Swim with fins At Moderate Pace 15 seconds rest

1x300 Freestyle Pull with paddles At Aerobic Pace 15-20 seconds rest

Strength and Speed  400/12:00

4x25 Free as Few Breaths as possible (goal 0 Breaths) @1:00

4x50 Freestyle Swim with paddles and fins -25 Build -25 All out @:50-1:15 

4x25 Freestyle Sprint with a parachute (power focus, all-out effort)  30 seconds rest

Cool-Down: 200/4:00

200 Free

3900 Yards 106 Minutes 

5-20-23 Train Hard, Laugh Harder.

Warm-Up 700/18:00

200 Free

100 Kick

100 Pull

4x50 Desc. 1-4 @:55-1:30

4x25 Sprint Cycle :30-:45

I speak without a mouth and hear without ears. I have no body, but I come alive with the wind. What am I?Answer: ¿oɔɥƎ

Free-Drill  500/13:00

2x50 free single-arm drill, switch arms every 25 @10-15 Seconds Rest

2x50 Free 3 Stroke 3 Second glide (glide in handlead Position) @10-15 Seconds Rest

2x50 free catch-up drill, @10-15 Seconds Rest

2x50  Free OverCharge Drill (catch-up Drill with an Over Kick) @10-15 Seconds Rest

Joke:Why don't scientists trust atoms? Because they make up everything!

Aerobic Ladder (Choice Equipment) - 1250/33:00

50-100-150-200-250-200-150-100-50 15 seconds rest between each set. 

Focus on maintaining a steady pace throughout.

I have cities, but no houses. I have mountains, but no trees. I have water, but no fish. What am I?

Answer: ¿dɐW

Speed-USRPT - 600/15:00

2 Rounds- Round 1 No equp Round 2 Choice Equip.

12x25 Free Sprint @:30

2:00 Min Break between Round 

*Establish your target pace, and strive to meet it. If you fall short on two consecutive attempts, take a break on the next 25, then resume the set.

Joke: Why don't we tell secrets in the pool? Because they might leak!

Power-IM - 600 /14:00

4x50 Free w/ Fins and Pads Desc. 1-4. @10-15 Seconds Rest

4x50 I.M Swim or I.M Drill  @ 15 Seconds Rest

2x50  free Kick w/ Board Build each 50 to Fast @ @10-15 Seconds Rest

1x100  I.M 

I am taken from a mine, and shut up in a wooden case, from which I am never released, and yet I am used by almost every person. What am I?

Answer: ¿lıɔuǝԀ

Cool Down 200/4:00

200 EZ

3850 97 Minutes

3-9-23 Sprints to Endurance W/ back stroke technique

W-U 1000/25:00

300 loosen

4x50 Kick 25/Smooth 25/Build. @1:15-1:30

6x50 I.M Switch ( Fly/bk bk/br br/free) @:50-1:30

4x50 Free Desc. 1-4 @:50-1:15

4x25 Sprint Cycle @:30-1:00

Backstroke Technique Work (fins) on 600/12:00

4x50 backstroke drill 25 Right arm -25 Left arm(hand that is not moving is at your side) @1:00-1:30

4x50 backstroke drill - Odds 1p 6k Evens -3p 6k @1:00-1:30

8x25 -Odds Fast -Evens Smooth @:30-1:00

Endurance Set (Choice Equipment) 600/15:00

2x(3x100) Desc. 1-3.@1:15-2:15

*30 seconds rest In-between rounds, No more than 15 Seconds rest In-between Distances

*Round 1 Free Round 2 Backstroke

Main Set Odd Distance Challenge 1550 31:00

25-75-125-175-225-275-225-175-125-75-50

*The goal is no more than 10-15 Seconds rest in between each distance.

*Build your pace up to fast to the 275, negative split each distance after.

Cool Down 200/4:00

1x50 Free 1x50 Kick 1x50 Pull 1x50 double arm back.

3950 Yards 87 Minutes

12-3-22 Ladder Over Distance

100 Loosen

1:00 Rest
200 Kick
1:00 Rest
300 Pull
1:00 Rest
400 Free I.M
1:00 Rest
500 - as 100 Catch-Up 100 Fist 100 Zipper 100 6k switch 100 3/6/3
1:00 Rest
600 -as 75 Free -75 No Free
1:00 Rest
700 -as 100 Smooth 100 Build 100 Fast
1:00 Rest
800 -as Build 1-4, Reverse Build 5-8 

 

7-21-22 Long Course Ladder

Warm-Up 600/14:00
200 Loosen
2x50Kick @1:15
4x50 I.M Drill/Swim Or 1-4 Desc @1:10-1:30
2x50-25 Fast 25 Distance Per Stroke Free @1:15
Drill 450/12:00
3 Rounds
1x50 Count your Strokes
1x50 Try to lower the count
1x50 Try to Match your lowest Stroke Count while increasing your speed.
Aerobic Ladder 1500/30:00
1x100 5 seconds rest
1x200 10 sec rest
1x300 15 sec rest
1x400 20 sec rest
1x500 25 sec rest
Speed 600/18:00
3 Rounds
1x50 25 No Breath 25, 60%Max E @1:10-1:30
1x50 25 Scull, 25 70% Max Effort @1:10-1:30
1x50 25 Heads Up Breaststroke, 25, 80% Max Effort @1:10-1:30
1x50 All Out Free @1:10-1:30
Cool Down 300/6:00
300 Cool Down Choice

3450 Meters 80 Minutes

6-25-22 Kick Ladder

Warm-Up 800/16:00

300 Swim

6x50 -Odds Choice Drill - Evens I.M Switch @1:00

8x25 @:30

25-Smooth

25-Sprint

25-Build

25-Sprint

Drill 500/10:00

10x50 @1:00

2x Catch up

2x Scull

2x Flick 

2x 3 Strokes 3-second Glide

Kick Ladder 1200/32:00

4x75 Swim @1:30

4x75 50S 25k @2:00

4x75 25s 50k @2:00

4x75 75k @2:00

Speed 800/12:00

4x100 Desc. 1-4 W/Fins @1:45-2:00

16x25 2Smooth 2AFAP @:30

Cool Down 200/4:00

200