4-12-25 Legs and Lungs

Warm Up 900/20:00

3x100 @:10-15s Rest #1. Swim #2. Kick/Swim by 25 #3. Drill/Swim by 25

6x50 @:10-15s Rest -Odds Kick Build -Evens Drill/Swim(Build the Swim)

4x50 @:10-15s Rest #1.-2. Distance Per Stroke #3.-4. Build to Fast

4x25 @:10-15s Rest Sprint Cycle

Pull And Kick 1000/20:00

4x75 @:10-:15s Rest Pull -Odds Free -Evens No Free

4x50 @:10s Rest Kick Descend 1-4. 

4x75 @:10-15s Rest -Odds Kick/Drill/Swim -Evens Swim/Kick/Drill

8x25 @:10s Rest Kick -Odds Sprint -Evens Smooth

Power And Mid-Distance 1100/25:00

2x200 @:15-20s Rest Zone 3 (Strong and Aerobic)

6x50 @:10-15s Rest Choice Stroke  Descend 1-3,4-6

2x100 @:15-30s Rest No Free Build to Sprint

4x50 @:15s Rest -Odds Sprint -evens Active Recovery

Stroke And Strength 800/15:00

4x75 @:15s Rest Rolling I.M (#1 Fly/Back/Br, #2 Back/Br/Fr, etc.)

4x25 @:5-10s Rest Choice Stroke Descend 1-4

4x50 @:10-15s Rest Choice Strokee -Odds 1st 15 Yards Fast -Evens Last 15 Yards Fast

8x25 @:10-15s Rest  Pull No Free Build to a Fast Finish

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back Or Breast

4000 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 

5-25-23 Last day of the Season

Warm-Up 1000/25:00

200 Free

200 No Free (Mix it up)

4x50 Pull Choice of equip

4x25 Choice Kick w/ Board

4x50 I.M.O K/D Or Free Desc 1-4

4x25 Sprint Cycle 

Pre-Set 750 20:00

2x100 Free I.M @ @:15-20 Seconds Rest

4x50 -Odds Smooth - Evens 80% @:10-15 Seconds rest

4x50 No Free,  Choice of Drills @:10-15 Seconds rest

2x75 Free 1st 75 Breathing every 3, 2nd 75 Breathing every 5th. @

Aerobic Set: 1500/ 36:00

3x200 freestyle, negative split - @:30 Seconds Rest

4x50 freestyle W/ Fins 80% Max Effort @:15 Seconds Rest

200 freestyle pull w/ Choice of Equipment @:30 Seconds Rest

4x75 Free Desc. each 75 to fast @:15-20 Seconds Rest

200 freestyle Steeady Kick 

Speed Set: 500/12:00

10x50 Freestyle Choice of Equip - 90% max Effort. @1:00-1:30

Power Set: 300/10:00

6 x 25 freestyle sprint with fins  @:30 Seconds Rest

6 x 25 freestyle sprint with paddles  @:30 Seconds Rest

Cool-Down: 200/4:00

200 loosen

4250 Yards 107 Minutes 

5-23-23 Aerobic, Power and Endurance

Warm-Up 1000/ 22:00

200 Swim

8x25 Streamline Flutter Kick (or hands at side) on your back @:45-1:00

6x50 I.M, Switch @ 1:15-1:30

4x50 Free Desc.1-4 @:50-1:30

4x25 Sprint Cycle @:40-1:00

Drill 400/15:00

8x25- Fly Drill , Single Arm, Double Arm, Single Arm, @ @:30-1:00

(Breath to the  side for single arm, breath forward for double arm, Face must be in water before hands touch the water)

4x25 3 Fast Fly Strokes 3 fast Free Strokes , Smooth free the rest of the length  @:30-1:00

4x25- Odds Fly - Evens Free @:30-1:00

Aerobic 850/ 18:00

8x75 Free @ 5-10 Seconds Rest ( Pick and uncomfortable pace and try to hold it)

Reset 1:00 ( Put on Choice of Speed Equip)

5x50  Free Desc.1-4 Hold 5 @5-10 Seconds Rest

Endurance-Power 1300/30:00

4x150 Free Pull, Drop Pull Buoy Last 50 and engage legs @:15 Seconds Rest

4x100 I.M @15-20 Seconds Rest 

6x50 Free Desc 1-3 ,4-6 @:10 Seconds Rest

Cool Down/4:00

200 Loosen

3750 Yards 89 Minutes 

5-4-23 The Force is Strong in This Pool: A May the 4th Star Wars-Themed Swim Practice

 Phase 1: Join the Rebel Alliance (Warm-up) - 700/18:00

200 freestyle - "Gathering the Rebel Forces"

4x50 (25 kick, 25 swim) choice of stroke  - "Prepping the X-Wings" (10 sec rest)

100 pull with buoy - "R2-D2's Assistance"

4x50 (25 drill, 25 swim) choice of stroke - "Learning from Jedi Masters" (10 sec rest)

Phase 2: Approach the Death Star (Pre-set) - 800/22:00

4x50 freestyle desc. 1-4 - "Sneaking Past the Imperial Fleet" (10 sec rest)

4x50 No Free desc. 1-4 - "Evading TIE Fighters" (10 sec rest)

4x100 freestyle with fins desc 1-4 - "Powering Up the Hyperdrive" (15 sec rest)

Phase 3: The Trench Run -(Main set) - 2300/52:00

*You can choose to use equipment to enhance your workouts.

3x300 freestyle - "Navigating the Trench" (30 sec rest)

*1st 100: moderate pace, 2nd 100: strong pace, 3rd 100: sprint pace

4x75 IM order (No fly) - "Mastering the Force" (15 sec rest)

12x50 freestyle optional equipment (paddles, fins) - "Blast the Exhaust Port" (10 sec rest)

*Even 50s: sprint, Odd 50s: recover

3x100 Free pull with buoy - "Using the Force" (20 sec rest)

*Focus on maintaining a strong and steady pace

8x25 choice of stroke - "Dodging Laser Fire" (5 sec rest)

*All-out effort, focus on power and strength

Phase 4: Escaping the Death Star (Cooldown) - 200/4:00

200 easy swim (mix of strokes) - "Fly Back to the Rebel Base"

4000 96 Minutes 

4-8-23 Mission Impossible: Challenge Accepted with This Workout

Warm-Up 800/20:00
200 Freestyle
200 Reverse I.M
4x50 free Desc Each 50 to a moderate pace.
1x100 choice kick
4x25 Drill - 1x25 catch-up drill, 1x25 fingertip drag drill, 1x25 zipper drill, and 1x25 fist drill, 
Drill Set 400/10:00
8x50@1:00-1:30
2x50 Freestyle - Fist Drill:  freestyle with closed fists, focusing on engaging the forearms 
2x50 Backstroke - Rotating Backstroke Kick Drill: Perform backstroke kick with arms at the side, rotating hips and shoulders while keeping the head stable, focusing on body rotation and a steady kick
2x50 Breaststroke - Breaststroke Pull with Dolphin Kick: focus on a strong pull and body undulation 
2x50 Butterfly - One-arm Butterfly Drill: Swim butterfly with one arm only, keeping the other arm in front, focusing on proper hand entry and body undulation; switch arms every 25 yards
Main Set 1600/32:00
4x100 Freestyle - moderate pace, 75% effort, with paddles @ 1:30
4x75 IM - Butterfly, Backstroke, Breaststroke (no freestyle), with fins @2:00
4x50 Freestyle - fast pace, 85% effort, with fins and paddles @1:00
4x75 Modified IM - Backstroke, Breaststroke, Freestyle (no butterfly), with fins @2:00
4x100 Freestyle - fast pace, 90% effort, with paddles @ 1:30
Dante's Inferno 900/27:00
Circle 1 - Limbo: 4x25 Freestyle, focusing on a smooth, relaxed pace @:30-1:00
Circle 2 - Lust: 4x25 Backstroke, adding a strong dolphin kick off each wall for increased speed @:30-1:00
Circle 3 - Gluttony: 4x25 Breaststroke, swimming with a fast tempo and strong kick @:30-1:00
Circle 4 - Greed : 4x25 Freestyle, alternating 25s of sprinting and easy swimming @:30-1:00
Circle 5 - Anger: 4x25 Butterfly, focusing on powerful underwater dolphin kicks off each wall @:30-1:00
Circle 6 - Heresy: 4x25 Backstroke with fins, working on maintaining a high speed and streamlined body position @:30-1:00
Circle 7 - Violence: 4x25 Breaststroke with paddles, emphasizing a strong pull for increased power @:30-1:00
Circle 8 - Fraud: 4x25 Freestyle, swimming 12.5 yards at 100% effort, then 12.5 yards easy @:30-1:00
Circle 9 - Treachery: 4x25 Butterfly with fins and paddles, aiming for maximum speed @:30-1:00
Cool Down 200/4:00
200 Loosen

3900 Yards 93 minutes 

4-6-23 The Fast and the Furious: A 3800-Yard Workout for Speed Demons

Warm-Up 800/20:00

300 Free, every 3rd length backstroke 

200 Back every 4th length Breaststroke

100 Flutter Kick

200 Free with a 6-beat kick -Odd 25's Catch-up

Drill Set 400/10:00

4x100 @ 2:00-2:30

100 Free: -25 right arm -25 Left arm -50 3 Strokes 6 Kicks 

100 Back: -25 Right arm -25 Left Arm 25 Double arm -25 6 Kicks 5 Strokes 

100 Breast: -25 Streamline kick & glide -25 two-kick one-pull, -25 Fist -25 Breast Swim

100 Fly -25 Right arm -25 Left arm -25 ,2right,2left,2Full strokes -25 Fly Swim

Aerobic/Power Main Set: 1500 35:00

3x (2x150 + 1x200) (rest 15 sec between sets, 30 sec between rounds)

Round 1:

150 Free: 50 easy, 50 build, 50 fast

150 Free: 50 fast, 50 build, 50 easy

200 I.M (25 Fly, 25 Free, 50 Back, 50 Breast, 50 Free) Moderate effort

Round 2:

150 Free: 75 easy, 75 build

150 Back: 75 build, 75 easy

200 Free Pull  (paddles optional): 100 moderate, 100 fast

Round 3:

150 Free & Back: 50 Free, 50 Back, 50 Free

150 Free & Back: 50 Back, 50 Free, 50 Back

200 Flutter Kick  (fins optional): 50 easy, 50 moderate, 50 fast, 50 easy

Speed Set - Fins (Paddles Optional): 800/16:00

2 Rounds 100's @1:30-2:30

1x100 Free: 50 sprint, 50 easy

1x100 Back: 50 sprint, 50 easy

1x100 Breaststroke: 50 sprint, 50 easy

1x100 Fly: 50 FLY sprint, 50 Free easy

Cool-Down: 300/6:00

200 Free -Smooth

100 Choice -Ez

3800 Yards 87 minutes 

4-1-23 Swim-Fu: Unlocking Your Potential!

Warm-Up 800/20:00

4x200  50 swim, 50 drill, 50 kick, 50 build, 15 rest between each 200

1st 200: freestyle

2nd 200: backstroke

3rd 200: breaststroke

4th 200: freestyle or butterfly 

Drill Set 400/12:00

2x50 (Fins)Free "Tarzan" Drill (swim with head above water) @1:00-1:30

4x50 Backstroke 6-5-6 drill 6 Kicks 5 Strokes 6 Kicks ( During Kick, one hand is at your side. Your other hand is pointing towards the opposite wall) @1:00-1:30

4x25  Butterfly "3-3-3" drill (3 right arm strokes, 3 left arm strokes, 3 full strokes) @:45-1:00

Endurance Set 1200/20:00

3x400 free at an aerobic pace, with 30s rest between each

Break each 400 into 4x100, with 10s rest between each 100

Speed set 600-800/ 14:00-18:00

4x50  freestyle-build, (start slow, increase speed within each 50) @1:00-1:30

4x25 choice of stroke, all-out sprint, @:30-:45

2x100  freestyle, -as 1st 50 at 80% ,second 50 at a sprint pace @1:30-2:30

*4x50  freestyle relay-style sprints,  take turns resting while teammates swim  

1x200  choice of stroke (mix and match strokes every 50) at an aerobic Pace @ 4:00

Strength and Power Set 600/15:00

4x50 free with pads, focusing on a strong catch and powerful pull @:50-1:15

4x50 backstroke with fins, focusing on a strong kick and body rotation @1:00-1:30

4x25 butterfly with fins @:45-1:00

4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00

Cool Down 300/6:00

2x50 Free @1:00

2x50 back@1:00 

2x50 Breast @1:00

3900 yards 91 Minutes 

3-11-23 Building Strength and Speed in the Water( LONG PRACTICE)

Warm-Up 900 24:00

200 Loosen

8x25 Kick -O Flutter -E Breast Kick @:45-1:00

4x50  Desc. 1-4 @:50-1:30

4x25 I.M Order @:40

4x50 -Odds Drill -Evens Build @:50-1:15

4x25 Sprint Cycle @ :40-1:00

Free Tech 500/12:00

4x50 Catch-up @:50-1:30

2x50 Fingertip Drag @:50-1:30

2x50 Fist Drill @:50-1:30

4x25 Front Scull @:50-1:30

Pull/Speed 1000/24:00

4x150 Pull w/ Pads And Buoy Desc 1-4 Drop buoy for last 50 and engage legs @ 2:50-3:30

4x75 Pull  W/ Pads Desc 1-4. @ 1:15-2:00

4x50 Free, fast @ :45-1:00

4x25 Sprint choice stroke @ :30-1:00

Power/Endurance 1000/25:00

1x200 Free Desc 1-4. by 50 @3:30-4:00

4x50 -25 I.M-25 Free @1:15-1:30

4x100 Free @1:30-2:00, Pick a moderate pace and hold it

4x50 Free @-25 I.M-25 Free @1:15-1:30

200 Free @3:30-4:00

Speed 400/10:00

8x25 -Odd All Out -Even Recover:30-:45

4x50 Choice Stroke Fast @1:30

Cool Down 200/4:00

8x25 Dolphin Dive.

4000 Yards 99 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

9-20-22 10 Min Swim !

Warm-Up 700/17:00
300 As 200 Free 100 Back @6:30
200 Kick W/ Board I.M Order @5:30
100 Pull Free @2:00
4x25 Sprint Cycle @ :45
10-Min Swim  500/10:00
Swim For 10 Mins Straight
Count your laps.
Pull/Swim-Neg Split 1200/24:00
4x(2x100 Free #2nd 100 3-5 Seconds Faster than #1 @1:30-2:30
    (4x25- Odds Sprint - Evens Smooth @ :30-:45

Rounds #1#3 Pull w/ Buoy / #2#4 Swim
Kick/Power 1050/24:00
6x(1x100 Steady Free Kick W/ Fins Build last 25 To Sprint @2:30-3:30
   (1x75 Free W/ Paddles Over Kick @2:00-2:30
Speed/400/10:00
8x(2x25) @:30-:45
25(1) Build
25(2) Sprint
Choice of stroke
Cool Down 100/2:00
100 Smooth

3950 Yards 87 Minutes

4-23-22 Power and Speed

Warm-Up 1100/23:00
300 Loosen 
200 Kick 
4x50 Desc. 1-4 Or I.M.O D/S @1:00
4x75 50 Scull 25 Swim @1:30
4x25 Sprint Cycle @:30
Main Set 1400/28:00
R-1Pull R-2Fins

    (  200 Swim @ 4:00
2x( 2x100 Desc each 100 @1:30-2:00
    (  4x50 Build by 50 @1:00
    ( 4x25 O-Max E -E All Out @:30
Warm Down 100/2:00
100 Loosen
2600Yards 58:00Minutes

3-26-22 - Power & Best Average

Warm-up: 1000/20:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

4x50 Max Efficiency Free @ :45-1:00

8x25 Sprint Cycle @ :30

Power: 1200/24:00

4x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

Pre-Set: 500/10:00

4x50 as: 25 Drill, 25 Swim @ :50-1:00

6x25 Max Efficiency or IMO @ :30

3x50 Desc. 1-3 @ :50-1:00

Best Average: 800/16:00

Could be All Free, Free & Stroke, or IM

8x100 Best Average @ 2:00

Warm-down: 300/6:00

300 easy

3-10-22 - Power & Speed

Warm-up: 1200/24:00

300 Loosen

200 Steady Kick

100 Scull - Maintain Surface Tension

300 IM or Free - 25 Drill, 25 Build

200 Pull - Count Strokes

100 Scull - Maintain Surface Tension

Aerobic: 1200/24:00

4 Rounds: 

1x100 Max Efficiency Free - Count Strokes @ 1:20-2:00 (:10-:15 rest)

1x50 Build Free @ :40-1:00 (:05-:10 rest)

1x100 Max Efficiency Free - Count Strokes @ 1:20-2:00 (:10-:15 rest)

2x25 Strong Free - Fewest Breaths Possible @ :40 (:20 rest)

IM Option: 100s as 100 IM, 50s as IM Switch, 25s IMO by Round

Power: 1000/20:00

1x50 Breast Pull @ 1:00

6x25 Chute Optional - O:Free Pull  E:Breast Pull @ :30-:45

1x50 Free Pull - Max Power @ 1:00

6x25 Chute Optional - O:Free w/Overkick  E:Breast - Max Power @ :30-:45

2x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:30-6:00

Speed: 1000/20:00

Fins Optional

2x25 All Out Free or Fly Kick @ :30

2x25 Free - Fast, easy @ :30

3x75 as: 25 Fastest Possible, 50 Max Efficiency Free @ 1:15-1:30

2x25 Free - easy, Fast @ :30

3x75 as: 50 Max Efficiency Free, 25 Fastest Possible @ 1:15-1:30

2x25 Free - Fastest Possible @ :30

2x25 Max Efficiency Free / Active Recovery @ :30

4x75 O:Fastest Possible  E:Max Efficiency / Active Recovery @ 1:15-1:30

Warm-down: 200/4:00

200 easy

3-3-22 - Light Aerobic; Power & Speed

Warm-up: 1200/24:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

4x50 Catch-up w/Strong Kick @ :45-1:00

200 Pull - Count Strokes

8x25 Sprint Cycle @ :30

Light Aerobic: 900/18:00

6 Rounds: 

1x100 Max Efficiency Free - Hold Stroke Count @ 1:15-2:00

1x50 Build to Fast @ :45-1:00

Power & Pull: 1200/24:00

2 Rounds: Focus on Fingertips down & Hands beneath Elbows

2x75 Pull - Max Power @ 1:15-1:30

6x25 Pull - Max Power + Chute Optional @ :30-:45

6x25 Max Power w/Overkick + Chute Optional @ :30-:45

3x50 Max Efficiency - Count Strokes & Accelerate @ :50-1:00

Speed: 700/14:00

2 Rounds: 

4x50 O:25 Build, 25 Fast  E:25 Fast, 25 easy @ 1:00

4x25 Fastest Possible @ :30

1x50 easy @ 1:00

Warm-down: 200/4:00

200 easy

2-24-22 - Power and Sprint Stroke & Free

Warm-up: 1200/

400 Loosen

12x25 @ :30-:40

    1-4. Kick

    5-8. Scull

    9-12. Catch-up

200 IM - Drill, Build

12x25 Sprint Cycle @ :30-:40

    1-4. Kick

    5-12. Swim

Power: 800/

4x50 Pull - Count Strokes @ :45-1:00

4x25 Pull - Parachute Optional - Focus on Pulling Harder vs. Faster @ :30-:45

4x25 Max Power w/Over-Kick - Parachute Optional @ :30-:45

8x50 Count Strokes @ :45-1:00

    O:Pull

    E:Swim w/Over-Kick

Sprint: 900/

6x50 Desc. 1-3 - Try to Maintain Stroke Count while Decreasing Time @ :50-1:00

6x25 O:Fastest Possible  E:Reset Stroke Count @ :30

    (1x50 as: 25 Build, 25 Fast @ 1:00

6x(1x25 Fastest Possible @ :30-:45 

Warm-down: 400/

6x50 Max Efficiency - Count Strokes @ :50-1:00

100 Scull

2-10-22 - Power & Speed

Warm-up: 1500/30:00

3 Rounds: 

4x100 Max Efficiency Free @ 1:30-2:00

2x25 Kick - Faster each Round @ :30

2x25 Sprint Cycle by Round - R1.Fast, easy  R2.easy, Fast  R3.All Fast @ :30

Power: 600/15:00

2 Rounds: 

1x150 Pull - Max Power @ 2:00-3:00

6x25 Powerful Free w/Strong Kick - Chute Optional @ :30-:45

Speed: 750/18:00

6x25 Fastest Possible @ :30/:35

1x100 Active Recovery @ 2:00

6x25 Fastest Possible @ :35/:40

1x100 Active Recovery @ 2:00

6x25 Fastest Possible @ :40/:45

1x100 Active Recovery @ 2:00

Warm-down: 150/3:00

150 easy

2-3-22 - Speed & Power

Warm-up: 1200/24:00

400 Loosen

100 Strong Kick

400 IM or FrIM (Free, Back, Breast, Free) - 25 Drill, 25 Swim

100 Fly Kick

8x25 Sprint Cycle @ :30

Power & Pull: 500/10:00

3x50 Breast Pull - Drag Legs @ 1:00-1:10

1x100 Pull - Max Power / Fewest Strokes @ 1:30-2:00

6x25 Max Power - Chute Optional @ :30-:40

1x100 Pull - Max Power / Fewest Strokes @ 1:30-2:00

Speed: 1000/22:00

2 Rounds: 

8x50 @1:00

    1-2. 25 Fast, 25 easy

    3-4. 12.5 easy, 25 Fast, 12.5 easy

    5-6. 25 easy, 25 Fast

    7. All easy

    8. All Fast

:30r - Reset

4x25 Fastest Possible @ :30

:30r - Reset

Warm-down: 300/6:00

300

1-27-22 - Happy Birthday Marlene!

Warm-up: 1200/24:00

300 Loosen

4x100 w/Fins - 50 Kick, 50 Catch-up w/Strong Kick @ 1:45-2:00

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

8x25 Sprint Cycle @ :30

Power & Pull: 1200/28:00

2 Rounds: 

2x50 Pull - Max Power / Count Strokes @ :45-1:00

2x25 All Out Kick - Chute Optional @ :30-:45

2x25 Pull - Max Power - Chute Optional @ :30-:45

4x25 Pull - PB @ Ankles or Knees - Engage Core @ :30-:45

After Round 2: 

3x200 Pull - Last 100 Drop PB, Add Strong Kick @ 2:40-4:00

Sprint: 600/13:00

6x50 Desc. by 2 - 5&6 Fast! @ :50-1:00

    (1x25 Max Efficiency Free - Fewest Possible Breaths @ :35

4x(1x25 Fast, easy @ :35

    (1x25 Fastest Possible @ :35

Warm-down: 200/4:00

200 easy

1-20-22 - Power, Pull, & Speed

Warm-up: 1200/25:00

300 Loosen

200 Steady Kick

100 Scull, Rev. Scull

6x75 Best Tech. Free - Hold Stroke Count @ 1:00-1:30

6x25 Sprint Cycle - No All easy @ :30

Power & Pull: 900/20:00

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

Chute Optional: 

    (1x25 All Out Free Kick @ :30-:45

4x(1x50 Max Power - Drag Legs @ :45-1:15

Chute off

1x300 Pull - Count Strokes - Better?  Worse?  Same?  @ 4:00-6:00

Speed: 900/18:00

3x50 as: 25 Fast, 25 Max Efficiency Free @ 1:00

1x50 Strong Back @ 1:00

3x50 as: 25 Build Free, 25 Fast @ 1:00

1x50 Strong Back @ 1:00

4x50 O:Fastest Possible  E:Active Recovery @ 1:00

Reset

3x25 Fast, easy @ :30

1x25 Max Efficiency Free @ :30-:45

3x25 easy, Fast @ :30

1x25 Max Efficiency Free @ :30-:45

4x25 O:Fastest Possible  E:Active Recovery @ :30 (Bank?)

Warm-down: 200/4:00

200 easy