10-28-23 Broomsticks are Overrated: We Swim!

Warm-Up - 600/15:00

200 Free - Focus on a long, smooth stroke.

4x50 @ 15s Rest: -25 Free build -25 Choice stroke.

4x50 @ 10s Rest: -Odds Kick (Flutter/Choice) -Evens Pull.

Pre-Set - 400/10:00

4x100 @ 10s Rest: -25 Drill -25 Swim x2. Choose a different stroke each time.

Set 1 – 1100/26:00

4x275 @ 10-15s Rest:

1: 175 Free (threshold pace) / 100 IM

2: 100 IM / 175 Free (threshold pace)

3: 175 Free (threshold pace) / 100 IM

4: 100 IM / 175 Free (threshold pace)

Threshold pace =70-80% Max Effort

Set 2 – 900/22:00

3x300 @ 20s Rest:

1: 100 Fast Free / 100 Moderate Breast / 100 Easy Free

2: 100 I.M / 100 Fast Free / 100 Easy Free

3: 100 Easy Free / 100 Fast Back / 100 Moderate Free

Stroke Transition - 700/18:00

4x175 @ 20s Rest:

1: 50 Free / 25 Back  / 50 Breast / 50 Free 

2: 50 Free / 25 Breast  / 50 Fly  / 50 Free

3: 50 Free  / 25 Fly / 50 Back / 50 Free

4: 100 I.M /75 Free

Pull & Breathing Pattern – 400/10:00

4x100 @ 10s Rest:

Pull buoy, no kick. Change breathing pattern every 25 (3, 5, 3, 7 for Free).

Cool Down - 200/4:00

4x50 Choice Stroke @ 15s Rest:

4300 Yards 105 Minutes

2-24-23 Dynamic kick and pull combinations

Warm-Up 800/20:00

200 Loosen

100 Backstroke Pull

100 Breaststroke pull with paddles

100 Kick

2x100 I.M #1 Drill #2 Swim.@2:00-2:30

4x25 Sprint Cycle @ :30-1:00

Main-Set 1800/38:00

4 x 100 Freestyle Desc. 1-4 @ 1:30-2:15

2 x 200  free pull w/ padS and buoy @ 3:30-4:00  holding a strong pace and focusing on technique

2 x 150  free kick @4:00-4:30 , holding a steady pace 

8 x 50 Desc.1-4 5-8. freestyle  @50-1:15 

4 x 50 Free pull Desc.1-4.@1:00-1:30,

4 x 25  Free all out @ :30-:45 focusing on a fast breakout and fast tempo

Mini-Set 800/22:00

4x 50 -as 25 Fly Swim -25 Free Swim  @ 1:00-1:30

4x 50 -as 25 Fly Kick -25 Free Kick @ 1:30-2:00

4 x 50 - as 25 IM order -25 Freestyle @ 1:30 

4 x 50  IM order by 50  @1:00-1:15

Cool Down 200 /4:00

4x25 Flop

1x100 Free EZ

84 minutes 3600Yards