6-22-23 Journey to Freestyle Excellence

Warm-Up 800/20:00

200 Loosen, Try to Bilateral Breath

1x100 I.M-Drill

2x50  free 3 strokes 6 kicks-drill  @1:00-1:30

4x50  kick with a board, alternating between flutter kick and dolphin kick @1:15-2:00

2x50  free pull -Try to Bilateral Breath  @1:00-1:30

4x25 Sprint Cycle @:40-1:00

Main Set 2500/55:00

4x100 Free -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30

4x100 Free Desc 1-4 @1:30-2:30

3x50 w/ fins Free Desc 1-3 @ :45-1:15

3x50 w/ Fins Sprint @1:00-1:30

2x200  freestyle with pull buoy and paddles 3:15-4:00

4x50  Pull Desc 1-4 @ :45-1:15

4x50 w/ Fins and pads All out @1:00-1:30

4 x 100 -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30

8x25  free  fast w/ chute  :45-1:15

Cool-Down 400/10:00

200 Loosen

2 x 50  kick

100 Choice Stroke 

3700 yards 85 Minutes

6-1-23 Paddles, Fins, and Parachutes: A Swim Practice for Strength and Speed

Warm-Up 1000/30:00

4x100 Freestyle 

4x50 Choice Kick

4x75 I.M (begin the I.M Where you left off the last one)

4x25 Sprint Cycle @:40

Main Set 1 1200/30:00

2 Rounds

4x25 Freestyle Desc. 1-4 @:30

4x50 Freestyle  Moderate pace (80-90%) @:40-1:00

4x25 Freestyle Desc. 1-4 @:30

4x50 Freestyle Moderate pace (80-90%) @:40-1:00

1-2:00 min Rest in between rounds.

Main Set 2  1100/ 30:00

1x300 Free Pull with paddles - At Aerobic Pace 15-20 seconds rest

1x200 Free Swim with fins At Moderate Pace 15 seconds rest

1x100 Free Swim with parachute Fast:30 Seconds

1x200 Free Swim with fins At Moderate Pace 15 seconds rest

1x300 Freestyle Pull with paddles At Aerobic Pace 15-20 seconds rest

Strength and Speed  400/12:00

4x25 Free as Few Breaths as possible (goal 0 Breaths) @1:00

4x50 Freestyle Swim with paddles and fins -25 Build -25 All out @:50-1:15 

4x25 Freestyle Sprint with a parachute (power focus, all-out effort)  30 seconds rest

Cool-Down: 200/4:00

200 Free

3900 Yards 106 Minutes 

4-20-23 The good The Bad And The Ugly(Endurance Free)

The Good-600/15:00

300 Loosen

3x50 I.M Switch(Drill) @1:15/1:30/1:45

100 I.M Kick

50 Choice

The Bad-400/10:00

4 x 50 build each 50 to a strong controlled pace. @ 1:00/1:15/1:30

8 x 25  -o sprint -e ez   @:30/:40/:50 

The Ugly-2800/55:00

4 x 200  with pull buoy  @3:30/4:00/4:30

4 x 150  with paddles  @2:45/3:15/3:45 

8 x 100  with fins  @1:45/2:00/2:15 

8 x 50   as:

4 x 50  with parachute @ 1:00/1:10/1:20 

4 x 50 sprint without equipment @ 0:50/1:00/1:10 

**As you progress through the set, focus on keeping a steady pace, gently picking up your speed a little when the distance shortens. 

Feel free to adjust the number of repetitions in each segment to find the right balance for your individual needs.**

Ride off Into The Sunset -200/4:00

200  easy swim, choice of stroke,

4000 84 Minutes