10-1-25 Energy In Motion

Warm  Up 700/15:00

300 Choice

4x50 Kick -25 Build -25 Smooth

200 Pull Breathing 3/5 by 50

Pre Set 500/15:00

4x50 @:10-15s Rest I.M Order Kick

8x25 @:10-15s Rest-Odds Descend 1-4  -Evens I.M 

1x100 Pull Negative Split

Main Set 2200/50:00

2 Rounds

200 @:15-30s Rest Build

4x75 @:10-15s Rest  1st Round Descend 1-4 2nd Round Rolling I.M

1x50 @:15s Rest Active Recovery

1x200 @ 80% Effort (Strong Consistent Pace)

4x50 @ 1st Round Descend 1-4 2nd Round Stroke or I.M

1x50  @:15s RestActive Recovery

4x25 @:15-30s Rest Fast

Cool Down 200/5:00

4x50 Choice 

3600 Yards 85 Minutes

9-28-24 Pace, Power, Perform

Warm-Up 600/15:00

200 Choice Loosen

4x75 @:10s Rest - Choice Stroke -50 Drill -25 Swim

100 I.M

Kick(Fins) 400/10:00

4x100 @:10-15s Rest Flutter Kick 

-25 Right arm Lead -Front Side Kick

-25 Streamline Back Kick

-25 Left Arm Lead -Front Side Kick

-25 Superman arms Front Kick 

Main Set 2800/60:00

2x(3x100+150)

100= @:5-10s Rest Free 85% effort

150= @:30s Rest Free 50 Fast 100 EZ

1x50 Choice Active Recovery

3x(3x75+125)

75= @:5-10s Rest Free 85% effort

125= @:30s Rest50 Fast 75 EZ

1x50 Choice Active recovery

3x(3x50+100)

50= @:5-10s Rest Free 85% effort

100=@:30s Rest 25 Fast 75 EZ

Cool Down 200/5:00

4x50 Choice EZ

4000 Yards 90 Minutes

 

9-11-24 Drills and Thrills

Warm-Up  600/15:00

300 Choice Loosen

6x50 Kick -25 Flutter -25 Dolphin Kick

Pull-Drill(Pullbuoy) 300/10:00

6x50 @:10s Rest 

-25 Free Touching buoy Behind the hip 

-25 Double Arm Back 

Breast-Drill(Paddles)600/15:00

2x50 @:10s Rest Breast Pull W/ Dolphin kick (1 Kick Per Stroke)

1x100 @20s Rest  Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Pull w/ a Flutter kick(Fast Pull-No Glide)

1x100 @:20s Rest Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Stroke 

1x100 @20s Rest  Catch-up Drill W/ and Over Kick

Set 1 I.M Ladder 750/20:00

3x(25+50+75+100)

25= @:10s Rest Fly 

50= @:10s Rest Back 

75= @:10s Rest Breast 

100=@:10s Rest Free( Descend by Round 3rd round all out)

Set 2 1500/40:00

3 Rounds

1x50 @:10s Rest Choice Stroke -25 Fast -25 Ez

1x100 @:10-15s Rest Choice Stroke Cruise

1x150 @10s Rest Choice Stroke -50 Build-50 Strong-50 Ez

1x200 @:15-20s Rest Choice Stroke Ascend - Start Fast end Smooth

Cool Down 200/5:00

4x50 Free 4 Breaths per 50

3900 Yards 105 Minutes 

6-1-24 Sprint and Technique Mix

Warm-Up 700/20:00

200 Choice

100 Back

100 I.M

8x25 @:10 Kick Desc.1-4,5-8

4x25 @:10 Sprint Cycle 

Main Set 3300/ 70:00

6x75 @:10-15 -50 Build to Fast Kick -25 Swim

4x50 @:10 -25 Right Arm Free -25 Left arm Free

4x50 @:10  -Free Drill 6k Switch

6x125 @:15 -Choice Stroke 50 Fast 100 Smooth

1x100 @:30 Active Recovery

6x125@:20 Choice Stroke Pull -75 fast 50 Smooth

1x100 @:30 Active Recovery

6x125 @:25 Choice Stroke Fins-100 Fast 25 Smooth

Cool Down 200/5:00

4x25 Double Arm Back Stroke

4x25 Dolphin Dive

95 Minutes 4200 Yards 

5-11-24 Bloom and Zoom

Warm-Up 600/15:00

1x200 Loosen

1x200 Kick

1x200 Pull

Main Set 3200/70:00

4x25 @10s Rest Choice Kick-Half Fast Half Easy

4x25 @10s Rest Choice Kick Half Easy Half Fast

1x100 @30s Rest Active Recovery

4x25 @10s Rest Choice Stroke-Half Fast Half Easy

4x25 @10s Rest Choice Stroke Half Easy Half Fast

1x100 @30s Rest Active Recovery

8x50 @15s Choice Stroke Build each to 90%

1x100 @30s Rest Active Recovery

8x50 @15s Rest -O Race Pace -E Smooth

8x75 @10-15s Rest Choice Stroke -25 All out-50 Ez

1x300 @30s Rest Pull With Choice Equipment

1x400 @30s Rest 80% Effort

2x200 @15s Rest Faster than your 400 Pace Descend the 200's

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double arm Back Stroke

4000 Yards 90 Minutes