3-27-25 Control Your Speed

Warm Up 800/20:00

2x150 @:15s Rest -50 Swim -50 Kick -50 Swim

3x100 @:15s Rest #1.Drill (choice stroke)  #2.Pull(breathe every 3)  #3.Build(focus on stroke count)

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

4x25 @:10s Rest -Odds Scull -Evens Lowest Stroke Count Possible 

Pre Set 600/15:00

6x100 @:10-15s Rest Descend 1-3, 4-6

#1. And #4. Cruise (Zone 2)

#2. And #5. Strong Aerobic Pace (Zone 3)

#3. And #6. Threshold Pace (Zone 4)

A. 900/20:00

2x50 @:15s Rest Ascend From Zone 4 to Zone 3

2x100 @:30s Rest Build to Fast

1x200 @:20s Rest Even Split (Zone 4) 

1x300 @:10-30s Rest Descend by 100 Zone 2-4

1x100  Active Recovery

B.900/20:00

1x300 @:20s Rest Ascend From Zone 4-2

1x200 @:15-30s Rest Neg Split (Zone 3-4)

2x100 @:15-30s Rest -25 Zone 3. -50 Zone 4. -25 Zone 3.(Middle 50 Fast)

2x50  @:15s Rest -25 Zone 3 -25 Zone 5(Maintain Stroke Count)

1x100  Active Recovery 

C. 600/15:00

3x100 @:15s Rest Descend 1-3

12x25 @:10-15s Rest  Choice Stroke-Odds  Zone 3 -Evens Zone 5

Cool Down 300/5:00

100 Back 

100 Free

100 Drill/Swim by 25

4100 Yards 95 Minutes

11-19-22 Long Sprints

Warm-Up 900/19:00
300 Loosen
6x50 -O Kick - E Drill @1:00-1:15
4x50 25 I.M 25 Free @1:00
4x25  Scull @:45-1:00
Main Set (Choice Equip) 2000/40:00
 2 x 50 Smooth @ 1:00
 1 x 100  Fast @2:00
 2 x 50 Smooth @ 1:00
 1 x 200  Fast @4:00
 2 x 50 Smooth @ 1:00
 1 x 300 Fast 6:00
 2 x 50 Smooth @ 1:00
 1 x 400 Fast 8:00
 2 x 50 Smooth @ 1:00
 1 x 500  Fast @10:00
Set 2 600/15:00
8x25  @:40 odds stroke, evens free
4x50 @1:15 odds stroke, evens free
2x100 @ 2:15 odd stroke, even free
Cool Down 200/4:00
200 Ez
78 Minutes 3700 Yards

10-6-22 Over Distance Sprints

W-U 900/20:00
300 Loosen
4x50 Scull/Build Or I.M D/S @1:00-1:30
6x50 Desc.1-3,4-6 @ 1:00-1:30
4x25 Sprint Cycle @ :30-:45
Drill 500/12:00
4x75 -25 Bodyline Kick -25 Single Arm-25 Catch-Up @2:00-2:30
4x50 Max E Free @1:00-1:30
Long Sprint(Choice of Equipment) 1400/28:00
2 Rounds
1x300 Max E Free @6:00-7:00 
4x100 All Out Free @2:00-3:00
Mid Sprint ( Choice of Equipment) 1200/26:00
2 Rounds
1x250 Max E Free  @ 5:00-5:30
2x25 All Out @:30-1:00
1x200 Max E Free @4:00-4:30
2x50 All Out @1:00-2:00
Cool Down 100/2:00
100 Smooth

88 Minutes 4100 Yards

3-28-22 - Aerobic (it's a long one!)

Warm-up: 1000/20:00

200 Loosen

2x100 Kick @ 1:45-2:00

200 Pull - Count Strokes

2x100 IM @ 1:45-2:00

8x25 Sprint Cycle @ :30

Aerobic: 2700/54:00

1x400 Negative Split (2nd 200 Faster than 1st) @ 6:00-8:00

2x(2x75 Max Efficiency Free @ 1:00-1:30 (short rest - think less than :10r)

    (1x50 Build @ 1:00

2x200 Negative Split (2nd 100 Faster than 1st) @ 3:00-4:00

2x(2x100 Max Efficiency Free @ 1:20-2:00 (short rest - think less than :10r)

    (1x50 Build @ 1:00

4x100 Negative Split (2nd 50 Faster than 1st) @ 1:30-2:00

2x(2x125 Max Efficiency Free @ 1:40-2:30 (short rest - think less than :10r)

    (1x50 Build @ 1:00

IM Variation - Negative Split as IM + 50s Build IMO

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

2-1-22 - Long-Sprint

Warm-up: 1100/22:00

400 Loosen

4x50 as: 25 Kick, 25 Catch-up w/Strong Kick @ :50-1:00

4x25 Sprint Cycle @ :30

6x50 IM Switch or Desc. 1-3; 4-6 @ :45-1:00

4x25 Sprint Cycle @ :30

Pull: 900/18:00

3x300 Pull - Last 100 Drop PB, Add Strong Kick @ 3:50-6:00

Long-Sprint: 950/13:00-19:00

2 Rounds: 

1x150 Max Efficiency Free - Hold Stroke Count @ 1:50-3:00

3x50 easy Speed - Fast & Effortless @ :40-1:00

1x100 Max Efficiency Free - Hold Stroke Count @ 1:20-2:00

1x75 Fastest Possible @ 1:20-1:30

Warm-down: 200/4:00

200 easy

4-20-21 - Aerobic Free & Long Sprint

Warm-up: 1000/21:00

200 Loosen

200 Kick

200 IM - Drill, Swim

200 Pull

8x25 Sprint Cycle @ :30

Aerobic Free: 1500/30:00

1x300 Pull - Count Strokes @ 4:30-6:00

3x150 Best Tech. Free @ 2:05-3:00

1x200 Pull - Count Strokes @ 3:00-4:00

3x100 Best Tech. Free @ 1:25-2:00

1x100 Pull - Count Strokes @ 1:30-2:00

3x50 Best Tech. Free @ :45-1:00

Long Sprint: 1200/25:00

4x125 Best Average @ 1:50-2:30

1x400 Max Efficiency @ Reset

4x75 Best Average @ 1:10-1:30

8-25-20 - Long-Sprint

Warm-up: 1250/24:30

500 as: 100 Loosen, 25 Streamline K on Bk

3 Rounds: IMO - No Fr

1x50 Streamline K on Bk @ 1:05

2x25 Dr - Fl:Single Arm  Bk:Triple Switch  Br:1P/2K  @ :35

3x50 Desc. 1-3 as: 25 Fr, 25 Str @ 1:05

Freestyle Skill: 300/6:30

2x50 as: 25 HL K, 25 Bodyline 1 or 2 @ 1:10

2x50 Catch-up w/Building K @ 1:05

2x50 Best Tech. Fr - Count Strokes @ 1:00

Long-Sprint: 1550/24:00

1x400 P - Neg. Split - Last 100 Drop PB, Add Strong K @ 6:00+

6x75 Best Tech. Fr - Hold Stroke Count @ 1:00/1:05/1:10

1x400 P - Neg Split - Last 200 Drop PB, Add Strong K @ 6:00+

6x50 Best Tech. Fr - Hold Stroke Count @ :40/:45/:50

Warm-down: 200/3:00

200 easy