10-11-25 Efficiency Under Fire

Warm Up 900/20:00

300 Choice Loosen

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

4x50 @:15s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint cycle (-25½ smooth / ½ fast, -25 ½ fast/ ½ smooth,-25 Build, Fast)

Pre Set 600/15:00

4x75 @:10-15s Rest #1-3 Descend #4 -75 Build -25 Fast

4x50 @:15s Rest -Odds Distance Per Stroke -Evens -25 Build -25 Fast

1x100 Kick Active Recovery

Main Set 2200/50:00

2x200 @:15-20s Rest Descend 1-2 

4x100 @:10-15s Rest  Hold Same Pace As Final 200

1x300 @:20s Rest Build by 100

3x100  @:10-15s Rest Hold Pace of last 100 in 300

1x300 @:20s Rest Build by 100

6x50 @:15s Rest 90% Effort (fast but with control, count strokes)

1x100 @:30s-1:00 Min Rest Active Recover

4x25 @:15s Rest All out

Cool Down 200/5:00

4x50 Choice

3900 Yards 90 Minutes

9-20-25 Pulse. Pace. Pull.

Warm Up 900/25:00

200 Choice 

4x50 @:15s Rest Kick Build

1x100 I.M

1x100 Pull

4x75 @:15-20s Rest Kick/Drill/Build by 25

Pre Set  800/20:00

2 Rounds (Round 1 = Kick / Round 2 = Swim)

4x25 @:10-15s Rest ½ Fast ½ Ez

4x25 @:10-15s Rest ½ Ez ½ Fast

4x25 @:15s Rest Fast

1x100 @: Reset Active Recovery

Main Set 1600/40:00

2 Rounds

1x200 @:30s Rest Choice Swim Strong Consistent Speed (80%)

8x25 @:10-15s Rest -Odds Smooth -Evens Fast

1x200 @:20s Rest Pull Breathing 3/5 per 50

8x25 @:10-15s Rest  Descend 1-4 Ascend 5-8

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,2,3,4 Per 25

3500  90 Minutes

4-26-25 Stroke Count Precision

 Warm Up 900/25:00

300 Loosen

4x50 @:10-15s Rest Kick Build Each to Fast

1x200  Pull Breathing 3/5/3/5

1x100 I.M

4x25 @:15s Rest -Low Stroke Count, 15 Yrds No Breath

Pre Set 600/15:00

8x25 @:10-15s Rest Swim Trying to Hold the same time for each 25 (Zone 3)

8x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

4x50 @ Pull W/ Paddles Lowest Stroke Count possible

Main Set 2200/45:00

A.

5x100 @:30s-1:00 Min Rest. Best Average -Hold your best sustainable pace across all 5 (Estimate your base Pace)

B.

4x75 @:10-15s Rest -50 Smooth(Focus Dps) -25 Sprint

6x50 @:10-15s Rest Descend 1-3 Hold Pace from 3, for 4-6

6x25 @:15-30s Rest  Sprint Trying to hit goal pace

1x150 @ Negative Split every 50

C.

4x50 @:10-15s Rest Descend 1-4 Hold Stroke Count

4x25 @:10-15s Rest Sprint Cycle

1x100 @:30s-1:00 Min Rest Fast-Match or beat average pace from 5x100 Best Average set

4x75 @:15s Rest -50 Moderate (zone 3) -25 Sprint

4x25 @1:00 Swim Golf (Stroke Count + Time = Score)

Cool Down 300/5:00

2x50 -25 Scull/25 Swim

2x50 -25 Back -25 Breast

2x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ Breast Kick

4000 Yards 90 Minutes

1-8-25 Underwater Mastery

Warm Up 800/20:00

300 Loosen

200 Kick

100 I.M

8x25 @:10-15s Rest Sprint Cycle (Fast/Ez, Ez/Fast,Build,Sprint by 25)

Pre Set (fins) 550/10:00

4x25 @:30s Rest Max Underwater

3x50 @:15-20s Rest Rest 4,5,6 Dolphin Kicks Off the wall By 50

4x25 @:30s Rest Max Underwater

6x50 @:15-20s Rest 3/5/7 Breathing by 5

Main Set 2300/50:00

2  Rounds

4x75 @:10-15s Rest Choice Stroke Build Each 75

1x300 @:1:00 Min Rest Swim/Pull 80% Max Effort

8x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

1x200 @:30s Rest Swim Negative Split

4x25 @:15-30s Rest Max Under Water

1x50 @:30s Rest Active Recovery

Speed(Choice Equipment/Stroke) 300/5:00

12x25 @:10-15s Rest Choice Stoke 2 Fast 1 Smooth

Warm Down 200/5:00

200 -50 Swim -50 Kick -50 Scull -50 Swim

100 Mins 4150 Yards

3-21-24 Twenty Thousand Leagues Under the Seas

Warm Up 1000/25:00

200 Free Loosen

2x100 @ 10s Choice  Kick

4x50  @ 10s I.M.O D/S

200 Pull

4x50 @ 10s  No Free Build to 80%

Pre Set 700/20:00

4x50  @5-10s Kick w/ Fins Desc. 1-4 To Fast

1x200 @10-15s I.M k/S

4x25  @10s Choice Stroke Sprint Cycle 

2x100 @10s Choice Stroke Build 

Main Set 2100/45:00

12x25 Choice @10-15s  -O Fast -E Smooth

12x50 Choice @10-15s  -O -E Smooth

6x100 Free @10-15s  -O -E Smooth

3x200 Free @15s  Build by 50 Trying to negative Split

Cool Down 200/5:00

8x25 @5-10s

-O Double Arm Back Stroke - Dolphin Dive

4000 Yards 95 Minutes

1-25-24 New Year, Fast Gear!

Warm-Up 900/25:00

200 Free

100 I.M

200 Kick

100 Pull

200 No Free -Mix it up

100 Choice Stroke Build to 80-90%

Drill Set 600/15:00

8x25 @ 5-10s Rest I.M.O, -O Drill -E Swim.

4x50 @ 5s Rest Free Fist Drill 

4x50 @5-10s Rest Free Breathing every 3/5/5/3 by 50 

Pre-Set 500/12:00

4x75 @10s Rest -50 Free Build to 80% -25 I.M

4x50 @10s Rest -25 Free -25 I.M

Main Set 1200/25:00

4x50  @5-10s Rest Free Pull

2x150 @10s Rest -50 Free Build-50 No Free-50 Free Fast

4x50  @5-10s Rest Free Desc. 1-4

3x100 @10s Rest Build each 100 to fast

8x25  @5-10s Rest  -O 1/2 F 1/2 Smooth -E 1/2 Smooth 1/2 Fast

Speed 600/15:00

12x25 @10-15s Rest Free All Out

1x200  Kick Or Swim EZ/Active Recovery

4x25  O.T.B Sprints

Cool Down 200/5:00

200 Loosen 

12-5-23 Holiday Hustle

Warm-Up 800/20:00

300 Free Loosen

4x75 k/d/s I.M.O or Free

4x50 Desc. 1-4

Drill 400/ 10:00

6x50 @ Free Drill -Odds Thumb your Thigh - Evens Fingertip Drag Drill

1x100 Free Build to 80- Maintain technique

Pre-Set 500/12:00

2x

6 x 25 @ 10s Rest As Few Breaths as possible

2 x 50 @ 10's Rest Push off U/W past flags - As Few Breaths as possible

Kick 500/12:00

4 x 75 @ Desc. 1-4 

2 x 100 @ -25Fast -25Smooth

Main set 1500/35:00

4×100 @10-15s Rest Free 

1×50  @10s Rest No Free Smooth

3x100 @10s Rest Free 

2×50 @5-10s Rest No Free Build 

2×100 @5s Rest Free

3×50 @5s Rest No Free Descend to fast 

1x100  @30s Rest Free fast 

4×50 @5s Rest  No Free -Odds Fast -Evens Easy

Cool Down 200/4:00

200 Loosen 

3900 Yards 93 Minutes

11-25-23 Ripple Rally Routine

Warm-Up 900/25:00

300 Loosen

200 I.M D/S

100 I.M Kick

4x75  @ 10s Rest Choice Stroke

-Odds -25 build-25 Smooth-25 Fast

-Evens -25 Smooth -25 Build -Fast

Kick Set 450/12:00

6x50 @ 10s Rest Flutter Kick Desc. 1-3,4-6

6x25 @ 10s Rest Choice Kick

-O Fast -E Smooth

Pull 800/20:00

1x200 @ 15s Rest Smooth Pull w/ buoy

2x100 @ 10s Rest Negative Split Pads and Buoy 

4x50  @ 10s Rest Build To fast W/ Pads

8x25  @ 10s RestFins and Paddles. All out!

Pre-Set 700/18:00

4x100 @ 10s Rest Desc 1-4.

4x50  @ 10s Rest Build To a Fast Finish

4x25  @ 10s Rest All out

Main Set 1050/25:00

5x100 @ 10-15s Rest

#1.-2.Smooth 

#3. Build

#4.90% Effort

#5. All out.

4x50 @ 10s Rest -25 I.M -25 Free

1x200@ 15s Rest Free Negative Split

2x75@ 10s Rest Choice Stroke

-25 Smooth-25 Build -25 Sprint

Cool Down 200/4:00

4x50 Choice Stroke Mix it up

4100 Yards 104 Minutes

11-21-23 Velocity Vortex Voyage

Warm-Up 900/20:00

1x200 3 Free Strokes 4 Back Strokes.

1x100 No Free

1x200 I.M D/S

1x100 Choice Kick

1x200 Pull

1x100  Choice Stroke -25 Fast-25 Smooth-25 Build -25 Fast

Drill Set 450/10:00

6x25 @5s Rest. Super Man Catch-Up Drill.(Extend both arms, do 6 kicks, then take a stroke and breathe, alternating the breathing side while keeping one arm extended)

6x25 @5s Rest. Catch-Up Drill -Touching Thumb to Thumb

6x25 @5s Rest. Over Charge Drill- Catch-Up Drill Kicking as Fast as you can.

Kick 400/10:00

1x300 @10s Rest Free Kick Build 

1x100 Choice Kick Fast

Pre-Set 600/15:00

3x50 @5s Rest Free Desc.1-3 

3x50 @5s Rest No Free Desc.1-3

3x100 @10s Rest Choice Stroke Desc. 1-3.

Main Set 1500/35:00

3 Rounds Choice Equip

1x200 @10s Rest Negative Split

2x100 @5s Rest Build

2x50 @5s Rest -Odds Fast -Evens Smooth

Cool Down 200/4:00

200 Choice Stroke - Mix it Up

4050 Yards 94 Minutes