7-1-25 Cruise Then Crush

Warm Up 800/20:00

200 Choice loosen

200 Kick

4x50 @:15s Rest Pull W/ Paddles -Holding the paddles without the strap(Focus on High Elbow Catch)

4x50 @:15s Rest: Odds Fly/BK: Evens Br/Free

Main Set 3000/65:00

4x50 @:10-20s Rest Build

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Best Tech Free

5x100 @:15-20s Rest W/ Fins Desceend 1-3, Ascend 4-5

2x250 @:20-30s Rest W/ Paddles Smooth and Aerobic

1x500 @:30s Rest Every 4th 50 Pick Up the Pace

2x250 @:20-30s Rest Negative Split 

5x100 @:15-20s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

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 

6-9-23 Long-Distance Freestyle

Warm-Up 800/ 20:00

4x75 Free Loosen @15 Seconds Rest

4x50  I.M.O D/S  @:1:15-2:00

4x50 -Odds Kick - Evens Pull @1:00-2:00

4x25 Sprint Cycle  @:30-1:00

Pre Set 1125/30:00

5(100+50+3x25)

100=Distance per stroke free style @1:30-2:30

50=Choice Free Drill @:50-1:15

25= Fast Free @:30

:30-1:00 Min Reset Inbetweeen Rounds

Main Set 1800/44:00

1x400 Free Choice Equip Neg Split @ :30-1:00 Min Rest

4x100 I.M or Free I.M @:15-30 Seconds Rest

1x300 Free ,Build By each 300 @ :30-1:00 Min Rest

3x100 50 D.P.S 50 Build to fast @:10-:30 Seconds Rest 

1x200 No Free Mix Up Strokes.30-1:00 Min Rest

4x50 -25 Smooth -25 Fast @15 Seconds Rest

Cool Down 300/6:00

100 Swim

100 Kick

100 Choice 

4025 Yards 100 Minutes

1-28-23 Over distance Free

Warm-Up 1100/26:00
300 loosen
6x50 I.M Switch @1:15-1:30 
4x75 Choice Stroke- 50 Drill 25 Kick @2:15-2:30
8x25 Sprint Cycle @ :40 
Main Set 2400/ 56:00
1 x 300 Kick as 75 Quiet (no splash), 25 Fast (all the splash) @10:00-12:00
4 x 200 Free, -Odds: Max Effinciey Free -Evens: build by 50 to Strong/Fast @3:30-4:00
2 x 400 Free 1. Negative split, 2. As 25 DPS, 75 build @7:00-8:00
3 x 100 Desc 1-3. @1:45-2:15
4x50 All Out. @1:30
Cool Down 200/4:00
4x50-25 No Breath -25 Smooth

3700 Yards 86 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 

 

11-26-22 Distance Descending

 Warm-Up 900/18:00
300 loosen
6x50 I.M Switch or Pull @ 1:00
200 Swim with Fins Focus on Underwaters @4:00
4x25 Sprint Cycle @:30
Drill/Preset 500/14:00
3×50  Drill-Scull/Build @ 1:15
8×25 Choice Kick w/ Board @ :45-1:00
3×50 Build/Fast @1:00
Main 2550/50:00
4x25 @:25-:30
2x225 Desc 1-2 @3:30-4:00
100 Ez @2:30-3:00
4x25 @:25-:30
3x200 Desc 1-3 @3:15-4:00
100 Ez @2:30-3:00
4x50 :45-1:10
4x175 Desc. 1-4 @2:45-3:00
100 Ez @2:30-3:00
Cool Down 200/4:00
200 EZ

3950 Yards 86 Minutes

11-12-22 Over Distance and Speed

Warm-Up 900/ 23:00
300 swim 
6 x 50 kick @ 1:30
2 x 150 pull @ 3:00-3:30
4x25 Sprint Cycle  @:30
Main Set 2400/ 52:00
4x100 Free Desc. 1-4. @1:30-2:00
1x400  80% of Max Effort @ 8:00
8x50 Desc. 1-2,3-4,5-6,7-8 @1:00
1x400 80% of Max Effort @ 8:00
4x100 Kick @2:00-3:00
4x100 Fast @1:30-2:00
Set 2 900/ 18:00
12x75 @ 1:30
1. Build to Fast
2. Smooth
3. Moderate effort (80%)
Cool Down 100/2:00
100 EZ

4300Yards  95 Minutes

10-25-22 Over Distance with Speed

W-U 900/18:00

300 Loosen

2x100 Choice Stroke @1:45-2:00

6x50 I.M Switch Or Desc. 1-3,4-6 @1:00-1:20

4x25 Sprint Cycle  @:30-:45

Speed and Over Distance 2150/42:00

2 x 300 Smooth Free @6:00

2 x 50 smooth kick @1:15-1:30

3 x 200 Moderate Free @4:00

2 x 50 easy Freestyle kick @1:15-1:30

4 x 100  Free 80% Max Effort @1:30-2:00

2 x 50 Smooth Free kick @1:15-2:00

5 x 50  All out  Freestyle @1:00

Active Recovery 300/8:00

300 Smooth as 50 Kick 50 Swim

Pull 400/8:00

8x50 Pull with Pads and Buoy @1:00

Speed 300/6:00

300 as 25 Heads up Free 25 Catch-Up Drill 25 Sprint

Cool Down 100/2:00

100 Ez

84 Minutes 4150 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

7-28-22 Last Day of Season!

Warm-Up 900/20:00
3x100 Loosen @2:00
6x50 @1:15
-Odds Kick 
-Evens Pull 
-Or I.M Switch
3x100 Choice @2:00 Desc. Each 100

Drill 600/13:00
2x100 @2:00 Scull Or Pull
4x50 @1:15  Free Drill
2x100  @2:00Max Eff Free

Over Distance/Threshold 1900/40:00
1-2x (4x150 Max Eff. Free @3:00
         (4x50 @1:15 Back Stroke
6x50 @ :50-1:00 Max E Free

Cool Down 200/4:00
200 Smooth

3500 Meters 77 Minutes

7-19-22 Long Course !

Warm-Up  800/16:00

300  Loosen Every 3rd 50 Backstroke

200 kick

6x50 Desc. 1-3,4-6 OR I.M Switch @1:00

Open Water-Drill 400/8:00

8x50 @ 1:00

-Odds 10-20 Strokes Head up and Look for wall

-Evens Eyes Closed. 10-15 Strokes try to swim in a straight line 

Over Distance-Pull 900/16:00

3x300 @ 5:00-6:00

-Drop Pull Buoy Last 100 and engage your legs

Aerobic 1000/22:00

4x(150+50+50)

150=Max E Free 2:30-3:00

50①= Increase Tempo + Steady Kick @ 1:00

5②= Even Greater tempo than①+Steady kick@1:30

Speed 400/8:00

8x50 @ 1:00

-Odds 25 All Out25 Drill

-Evens 25 Drill 25 All Out

Cool Down 200/4:00

200 Loosen

3500 Meters 74 Minutes

7-12-22 Over Distance

Warm-Up 900/18:00

300 Swim

200 Pull

100 Kick

4x50 I.M D/S or Free Desc. 1-4 @1:00

4x25 Sprint Cycle @:30

Over Distance 1600/28:00

2x(4x200)

R1 Pull @3:30-4:00

R2 Fins @3:00-3:30

Kick/Speed 800/20:00

2x(4x100)

Round 1 Kick @ 3:00

Round 2 Fins Swim @1:30-2:00

Cool Down 300/6:00

6x50 Active Recovery @:50-1:00

72 Minutes 3600 Yards

7-2-22 Over Distance

Warm-Up 600/10:00

200 Swim

100 Kick

100 Pull

8x25 Sprint Cycle  @:30

Drill 600/12:00

6x100 @1:30-2:00

-Odds 50 Catchup 50 3 Strokes 3-second glide

-Evens 50 Fist Drill 50 Finger Tip Drag 

Over Distance 1800/36:00

3x(2x100+300+2x50)

100=Pull @ 1:30-2:00

300=Swim @5:30-6:00 

50= Kick @ 1:00-1:15

 Speed 500/15:00

10x50 Best Average  Free @1:30

Cool Down 200/4:00

200 Smooth

3600 Yards 77 Minutes

6-23-22 Over Distance

Warm-Up 1000/20:00

200 Swim-Kick-I.M-Pull-Swim(Choice)

Sculling-Drill 600/12:00

4×75 (25 scull, 50 swim) @1:30

4×25 Catch-Up Drill @:30

4×50 Desc. 1-4 @1:00

Over Distance 2000/40:00 

4x100 10 Seconds Rest after each 100

3x200 15 Seconds Rest

2x300 20 Seconds Rest

1x400

Warm-Down 100/2:00

100 loosen

74 Minutes 3700 Yards

9-11-21 - Over-Distance Pull & Aerobic Free

Warm-up: 1000/22:00

400 Loosen

2x100 Steady Kick @ :15r

200 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Over-Distance Pull & Aerobic Free: 1750/33:00

1x250 Pull - Count Strokes @ 3:45-5:00

6x100 Max Efficiency Free @ 1:20-2:00

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

6x75 Max Efficiency Free @ 1:00-1:30

1x150 Pull - Count Strokes @ 2:15-3:00

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

3-23-21 - Over-Distance Free & Back-end Stroke

Warm-up: 1400/28:00

400 Loosen

2x200 as: 25 Drill, 25 Swim @ :15r

400 Pull - Count Strokes

2x100 as: 25 Kick, 25 Swim @ :15r

Over-Distance Free: 2100/35:00-46:00

3x225 as: 150 Best Tech. Free, 75 Fast Free @ 3:00-4:30

:30r

1x75 Fast Free @ 1:30

3x175 as: 125 Best Tech. Free, 50 Fast Free @ 2:20-3:30

:30r

1x75 Fast Free @ 1:30

3x125 as: 100 Best Tech. Free, 25 Fast Free @ 1:40-2:30

:30r

1x75 Fast Free @ 1:30

12x25 @ :30

    3 All Out, 1 easy

OR

Back-end Stroke: 2100/35:00-42:00

12x150 as: 

    O:100 Best Tech. Free, 50 Strong Stroke @ 2:15-3:00

    E:125 Best Tech. Free, 25 Fast Stroke @ 2:15-3:00

12x25 @ :30

    3 All Out, 1 easy

Warm-down: 500/10:00

3x100 Best Tech. Free @ :10r

200 Kick, Scull

10-2-20 - Freestyle Skill & Over-Distance

Warm-up: 1000/18:00

200 Loosen

200 Steady K

200 IM - Dr/Build

200 P - Count Strokes

8x25 Sprint Cycle @ :30

Skill: 600/12:00

6x50 as: 25 Single Arm, 25 Catch-up @ 1:00

6x50 as: 25 Catch-up, 25 Best Tech. @ 1:00

Pre-Set: 600/12:00

12x25 Strong - Maintain Stroke Count @ :35

3x100 Desc. 1-3 @ 1:40

Over-Distance: 1500/22:00

12x125 @ 1:50+

O: 75 Best Tech. Fr, 50 Fast

E: 100 Best Tech. Fr, 25 Fast

Warm-down: 300/6:00

300 Active Recovery

9-29-20 - Over-Distance & Sprint

Warm-up: 1200/23:00

400 Loosen

200 IM - Dr/Build

6x50 Desc. 1-3; 4-6 @ 1:00

4x25 Front Sc @ :35

4x25 U/W Max to easy @ :35

4x25 Sprint Cycle @ :35

Main Set: 1200/20:30

1x300 P - Last 150 Drop PB, Add Strong K @ 4:30+

2x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:30+

1:00r

6x50 Best Tech. Fr - 25 Drag Legs, 25 Build K @ :50+

2x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:30+

Sprint: 900/21:00

3 Rounds: 

6x25 All Out K @ :35+

6x25 All Out @ :35+

Warm-down: 300/6:00

300 Active Recovery