7-17-25 Gauge Your Glide

Warm Up 1600/30:00

4x200 @:15-30s Rest Free -Odds Smooth/Dps -Evens Build to Fast Within the 200

4x100 @:15-30s Rest -Odds Free Drill/Swim by 25 -Evens I.M or Non Free 

8x50 @:10-15s Rest Descend 1-4 Free,5-8 Choice

Main Set 2400/60:00

4x200 @:15-30s Rest Free Descend 1-4

4x200 @:30s Rest Pull Breathing 3,5,3,7 by 50

16x50 @:10-15s Rest 1-4,9-12 Freestyle Descend; 5-8, 13-16 I.M Order Swim

Cool Down 200/5:00

4x50 Choice 

95 Minutes 4200 Meters

7-10-25 Longer Laps Today

Warm Up 1200/30:00

4x100 @:15-30s Rest Choice Descend 1-4

4x100 @:15-30s Rest I.M -Odds Drill -Evens Swim

4x100 @:15-30s Rest  Free -Odds Drill -Evens Distance Per Stroke

Main Set 3200/70:00

2x400 @:30s-1:00 Min Rest Choice  #2 Faster Than 1st

4x200 @:30s Rest Choice Descend 1-4

8x100 @:15s Rest Choice  Descend 1-4, 5-8

Cool Down 200/5:00

3x100 @:15-30s Rest Choice Ascend 

4600 Meters 105 Minutes

3-18-25 Heart Rate Pyramid

Warm Up 1000/25:00

300 Free Loosen

4x50 @:10-15s Rest Kick Build 

2x150 @:15s Rest Drill/Swim by 50 (Catch-Up, Fingertip Drag, 3R/3L/3Full, 3strk/6kick/3Strk)

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

Pre Set 700/15:00

2 Rounds

2x75 @:15s Rest Breathing 3/5/7

4x25 @:10s Rest Fast Kick

1x100 @:15s Rest Pull Breathing 3/5 by round

Main Set (Heart Rate Pyramid) 1600/40:00

1x300 @:20-30s Rest Freestyle Zone 3 (Breathing 3 on odd 50's 5 on Evens)

1x200 @:20s Rest Backstroke Zone 3-4 (3-4 U/W Dolphin Kicks Off Each wall)

2x100 @:15s Rest I.M Zone 3-4 (Fast Transitions)

4x50  @:20-30s Rest  Choice Stroke Zone 5 (Last 15 yrds Increase Tempo-No Breath last 5 yrds)

2x100 @:15-20s Rest Rest Breaststroke Zone 4 (Focus on Glide)

1x200 @:20S Rest Freestyle Zone 3 (Hold Stroke Count)

1x300 @:30s Rest Choice Stroke Zone 2 (Distance per stroke)

Sprint 600/15:00

2 Rounds

1x100 @:30s Rest -50yrds Zone 4, 10s Rest, -50yrds Zone 5

2x50 @:20s Ret -Odds Best Stroke Max Effort -Evens Active Recover Zone 2

4x25 @:15s Rest -Odds 25 Max Effort -Evens -Fast Breakout into Smooth

Cool Down  200/5:00

1x50 Dolphin Dive

1x50 Double Arm Back

1x50 Kick

1x50 Scull

4100 Yards 100 Minutes

 How to Calculate Heart Rate for Swim Training

        Max Heart Rate (MHR) for a 40-Year-Old:

        Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

       Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

       Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

    Zone 1 (Recovery) – 90-108 bpm (Easy)

    Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

    Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

    Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

    Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

1-27-24 Masters Marathon

Warm-Up 1000/25:00

100 Drill

200 Loosen

4x75 @:15s Rest Rollin I.M

200 Kick

4x25 @:10-15s Rest Sprint Cycle 

Main Set 3200/65:00

4x100 @:10-15s Rest  Kick 1st,25 Fast 2nd, 50 Fast 3rd, 75 Fast ,all Fast 

1x100 @:30s Rest 100 Choice Smoth

4x200 @:15-30s Rest 80% Effort Trying to Hold a consistent time

1x100  @:30s Rest 100 Choice Smooth

4x150 @:10s Rest Descend 1-4.

1x100 @:30s Rest 100 Choice Smooth

4x100 @:15-30s Rest Fins-Build Each 100 to Fast

1x100 @:30s Rest 100 Choice Smooth

4x75 @:10-15s Rest Kick Last 25 Fast

1x100 @:30s Rest 100 Choice Smooth

4x50 @:15-30s Rest Choice Stroke Fast

Cool Down 200/5:00 

8x25 Breathing @ 4,3,2,1,1,2,3,4

4400 Yards 95 Minutes 

6-17-24 Drill to Thrill

Warm-Up 500/15:00

200 Free

100 Pull

100 I.M

100 Kick

Main Set 2700/50:00

6x50 @:10-15 -O Catch-Up Drill/Barrel Roll  -E Fist Drill

2 Rounds

1x200 @:30 Smooth Perfect Free

1x400 @:30 -50 Fast -150 EZ

1x200 @:30 -50 Fast -50 Ez

1x300 @:30 -50 Fast -100 EZ

2x50  @:20  Fast

Cool Down 200/5:00

4x50 @:10 -Double Arm Back -E Choice Ez

3400 Meters 70 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

3-2-24 I.M. Impossible Mission

Warm-Up 1000/30:00

1x300 Free loosen

3x100 @10s Choice Kick

6x50  @10s I.M Switch

4x25  @10s Sprint Cycle 

Main Set 3000/60:00

1x50  @10s Fly

1x100 @5s Back

1x150 @10s Breast

1x200 @10s I.M

1x150 @20s Choice Stroke- Best Stroke Fast

1x100 @15s Choice Stroke -Worst Stroke Fast

1x50  @10s Choice Ez

1x50  @10s Fly Kick

1x100 @5s Back Kick

1x150 @10s Breast kick

1x200 @10s Free kick

1x200 @10s I.M Kick

1x150  @10s Choice Kick Best Stoke 

1x100  @10s Choice Kick worst Stroke 

1x50   @20s Free Fast

5x200 @10-15s Swim 

1.Choice 2. Free 3. Back 4. Breast 5. I.M

 

Cool Down 200/4:00

4x50 Choice -EZ

4200 Yards 94 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 

4-18-23 Journey Through the Green Hills

Warm-Up 800/20:00

300 free, (start your African adventure)

100 kick, alternate flutter and dolphin kick (gazelles and impalas on the savannah)

200 pull, long efficient strokes (graceful elephants)

4 x 50-freestyle, build pace, use paddles on last 50 (cheetahs picking up speed) @:50-1:15

Breaststroke Exploration 500/13:00

4x50 - Single-arm breaststroke (25 yards right arm, 25 yards left arm) Focus: GIRAFFE STRETCH (reach for maximum extension)  @1:15-1:30

4x50 - 1 pull, 2 kicks breaststroke Focus: FLAMINGO BALANCE (maintain a streamlined position) @1:30-2:00 

1x100 - Perfect technique breaststroke Focus: SWIFT SWALLOWS (Channel the grace and fluidity of a swallow's flight) @2:30-3:00

Main Set 1650/35:00

3 rounds of the following:

4 x 50 freestyle, RIVER CROSSING (navigate currents,focus on tight streamline)@:50-1:15

2 x 100 freestyle,Focus: RHINO CHARGE  (powerful, determined strokes Maintain momentum) @1:45-2:30

1 x 150 freestyle, SAVANNAH SPRINT  (build pace throughout 150 into a strong finish)2:30-3:00

30 Seconds rest between rounds

Speed Set

Swim 3 rounds of the following  900/30:00

1 x 50 free CHEETAH DASH  (all-out sprint) @1:00-1:30

1 x 100 IM , ELEPHANT STAMPEDE focus (80% Max effort, focus on technique); 2:00-2:30

1 x 50 back ZEBRA ESCAPE (25 Sprint, 25 easy) @1:00-@1:30

1 x 100 breaststroke, HIPPO FLOAT (Nice and Easy Breast Stroke); @2:30-3:00

30 seconds rest between rounds

Cool Down 300/6:00

100 Free(floating down a calm river)

100 back (stretch chest and shoulders)

100 Choice (reflect on your journey)

4150 Yards 104 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