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

6-26-25 Feel to Fire

Warm Up 900/25:00

3x100 -2 EZ 1x Build

4x75 Choice Stroke -Odds K/K/S S/K/K 

4x50 Choic Stroke  Descend 1-4

4x25 Sprint Cycle  

Main Set 2900/60:00

1x500 @:50s Rest Pull Negative Split to Strong

4x75  @:10s Rest Strong Consistent Pace

4x50 @:10-15s Rest Active Recovery

4x25 @:10-15s Rest Fast

1x400 @:40s Rest Pull Build by 200

3x75 @:10s Rest  Strong Consistent Pace

3x50 @:10-15s Rest Active Recovery

3x25 @:10-15s Rest Fast

1x300 @:30s Rest Pull Build by 100

2x75 @:10s Rest  Strong Consistent Pace

2x50 @:10-15s Rest Active Recovery

2x25 @:10-15s Rest Fast

1x200 @:20s Rest Pull Build by 50

1x75 @:10s Rest  Strong Pace

1x50 @:10-15s Rest Active Recovery

1x25 @:15s Rest Fast

Cool Down 200/5:00

1x100 Ez

2x50 @ -25 Kick -25 Swim

90 Minutes 4000 Yards

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 

1-22-25 Building Champions

Warm Up 900/20:00

300 Loosen

4x75 @:15s Rest I.M.O K/D/S

100 I.M

100 Pull

4x25 @:15s Rest Sprint Cycle 

Main Set  3250/65:00

3x100 @:15s Rest Free Pull Build Each 100

1x200 @:30s Rest Choice Stroke /I.M

4x75 @:15s Rest Free Descend 1-4

1x200 @:30s Rest Choice Stroke /I.M

6x50 @:10-15s Rest  Descend 1-4 Hold 5&6

1x50 @:30s Rest Active Recovery

2x100 @:15-20s Rest Free Pull Build Each 100

1x200 @:30s Rest No Free

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

1x200 @:15s Rest No Free

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

1x50 @:30s Rest Active Recovery

1x100 @:15s Rest Free Build

1x200 @:30s Rerst Choice Stroke

2x50 @:15s Rest -25  1/2 Scull 1/2 Fast -25 1/2 Fast 1/2 Scull 

1x200 @:30s Rest Choice Stroke 

4x25 @:15s Rest Free All Fast

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25  Choice 

90 Minutes 4350 Yards

10-30-24 Kick It Up

Warm Up 900/25:00

300 -75 Free,75 Back,75 Breast,75 Free

2x100 @:10-15s Rest Choice Kick Build

4x50 @:15s Rest I.M -25 Right Arm -25 left Arm 

8x25 @:10-15s Rest I.M -Odds Drill -Evens Buiild

Drill 500/10:00

4x75 @:15s Rest I.M.Order Kick/Drill/Swim by 25

8x25 @:10-15s Rest I.M Order -O Fist Drill(of that stroke) -E Build to fast

Main Set 2600/55:00

4 Rounds -Odd Rounds Fast Efforts are Kick

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x25 @15-30s Rest Choice Stroke Fast

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x50 @:30s Rest Choice Stroke Fast

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x75 @:30s Rest Choice Stroke Fast

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x100 @1:00 Min Rest Choice Stroke Fast

Cool Down 300/6:00

4x25 - Dolphin Dive - Double Arm Back

2x50 -25 Free -25 Back

1x100  Choice Loosen

4300 Yards 96 Minutes

Aquatic Carousel 4-8-24

Warm-Up 600/10:00

200 Loosen

200 Kick

200 Pull

Kick 400/10:00

16x25 @5-10s Rest  Kick I.M.O

Back Stroke Drill 400/10:00

4x25 @5-10s Rest Single Arm Back Stroke 

4x25 @5-10s Rest  Double Arm Back Stroke

4x25 @5-10s Rest  1 Pull 6 Kicks

4x25 @5-10s Rest Perfect Back Stroke

 Main Set 2200/50:00

4x100 @10's Rest -25 Stroke -75 Free

4x100 @8's Rest -50 Stroke -50 Free

4x100 @5's Rest -75 Stroke -25 Free

1x100 Choice -Smooth

4x100  @3's Rest No Free

1x100 Choice-Smooth

2x200 @10's Rest  I.M Rest 10 Secs at each 50.

Cool Down 300/5:00

6x50s Free Check your Heart rate

3900 Yards 85 Minutes

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

11-18-23 Chlorinated Endurance Challenge

Warm-Up 900/20:00

300 Loosen

6x50 @10s Rest I.M Switch (fly/bk-bk/br-br/fr)x2 

4x50 @10s Rest Choice Stroke -25Drill-25Build

4x25 @10s Rest Sprint Cycle 

Drill 600/15:00

4x50Free Drill@10s Rest -Odds Fist Drill -Evens 3 Strokes 3 Second Glide

1x100@15s Rest Smooth Free

4x50 Back Stroke Drill @10s Rest-Odds Double arm backstroke -Evens 222 Drill. 2R Arm,2L Arm, 1 Full Back Stroke Stroke Cycle 

1x100@15s Rest Smooth Back Stroke

Kick 450/12:00

3x150 @10s Rest Kick as

-50 Smooth -50 Build -50 Fast 

Main Set 1800/45:00

3 Rounds

4x50 @5s Rest Free Desc. 1-4

1x200 @15s Rest I.M Or Free I.M

2x100 @10s Rest Choice Stroke -Odds Smooth -Evens Fast

-Reset-

Cool Down 200/4:00

4x50 Choice Stroke smooth

3950 Yards 96 Minutes

2-28-23 Endurance and Strength Primary focus W/ Secondary focus on Speed and Power

Warm-Up 800/20:00
200 Free
200 Kick -50 FR -50 FLY 
2x100 I.M Drill @ 1:45-2:30
8x25 -25 Scull(or choice stroke) -25 Free Drill @40-1:15
Stroke Set 800 12:00
4x50 Choice Stroke build to Fast Finish @1:00-1:30
4x75 I.M Switch @1:30-2:30 (Fly/Bk/Br- Br/Fr/Fly x2)
Main Set 2400/48:00
4 x 300  Choice of Pulling equip. Desc 1-2 Hold 3-4 @4:00-6:00
6 x 50 Kick w/ Fins -O Build  -E All @:50-1:30
6 x 100 -Odd I.M -E All out Free @ 1:30-2:30
12 x 25  Underwater Max @:40-1:30
Cool Down 2:00/0
2 Min Float
4000 Yards 82 mins