4-13-26 Oxygen Under Pressure

Warm Up 900/20:00

300 Free -Every 3rd 25 Choice

4x75 @:15s Rest Choice Stroke -25 Kick/Drill/Swim

4x50 @:10s Rest -25 Scull -25 Swim

4x25 @:10s Rest -I.M Order, Build

Pre Set 600/10:00

4 Rounds 

1x50 @:10s Rest I.M By Round -25 Drill -25 Swim

1x50 @:10s Rest -50 Free Breathing 3/5 by 25

1x50 @:10s Rest Choice stroke Build to 80%

Kick 400/10:00

8x50 @:10-15s Rest

#1-2 Flutter Kick w/ a board

#3-4 Streamline Flutter Kick on back

#5-6 Breaststroke Kick

#7-8 Streamline Dolphin Kick on Back

Tri-Training 1200/25:00

3 Rounds

1x300 @:20s Rest as 

-100 Free Breathing 3/5 by 50 

-100 25 sight every 3/5/7/9 Strokes By 25

-100 -50 Backstroke -50  Free Build to 80%

1x100 @:20s Rest Pull Descend by Round

Race 800/20:00

4 Rounds

1x50 @:15s Rest  -25 Build -25 Fast

1x50 @:20s Rest -15 Yards Fast -35 Smooth

2x25@:20s Rest Choice Stroke Sprint 

1x50 @:10s Rest Active Recovery

Cool Down 200/5:00

200  Choice

4100 90 Minutes

3-29-25 Sighting and Surging

Warm Up 800/20:00

300 Choice Swim

4x50 @:10-15s Rest Streamline Kick on Back -25 Breast -25 Flutter

4x50 @:15s Rest Build by 25 (Free Sighting every 3rd stroke)

4x25 @:15s Rest No Breath to 15 Meters,Cruise Finish

Pre Set 600/15:00

3x200 @:30s Rest Pull Descend 1-3 Breathing every 3/5 By 50

A. 900/20:00

4x50 @:15-20s Rest -25 Fast -25 80% Percent

4x50 @:15s Rest -25 Head up Free -25 Back Stroke

1x400 @:20s Rest Zone 3-4  Alternating Sighting by 5/7 by 100

1x100 Kick Active Recovery

B. 1000/25:00

3x100 @:15-20s Rest Rest -25 Sprint -75 Cruise

2x150 @:15s Rest -50 Cruise -50 Strong -50 Cruise (Zone 3-4-3)

2x200 @:20-30s Rest Negative Split ( No Flipturns to simulate open water)

C. 600/15:00

4x75 @:15-30s Rest -25 Smooth -25 Build -25 Sprint Kick (NO Breath Last 10 Yards of Kick)

8X25 @:15s Rest -Odds Cruise 1 Breath Only -Evens Build to Fast

Cool Down 300/5:00

100 Back

100 Breast

100 -25 Scull -25 Swim

4200 Yards 100 Minutes

2-15-25 Sight Like a Hawk, Sprint Like a Shark

Warm Up 900/20:00

300 Loosen as -50 Free -50 Back -50 Breast

4x50 @:10-15s Rest -Odds Dolphin Kick -Evens Flutter Kick

4x75 @:15-20s  Rest Choice Stroke -25 Drill -50 Swim

4x25 @:10-15s Rest Choice Stroke Build to Fast

Main Set 2700/60:00

4x125 @:15-30s Rest  -100 Free 80% Max  Effort -25 Backstroke Recover

10x100 @:15s Rest -Odds 4-6 Underwaters Per Wall 70% Max Effort -Evens Sighting Every 6th Stroke.

2x250 @:20-30s Rest  Pull #1. Build #2. Negative Split

8x25 @:15s Rest -Odds Free, Fast Breathing Every 5. -Evens Backstroke Recover. 

4x75 @:10-15s Rest  -Free Sighting Every 3rd, 5th, 7th, Stroke Per 25.

8x25 @:15s Rest -Odds Fast Free No Breath -Evens Backstroke Recover

Cool Down 200/5:00

100 Back

50 Breast

50 Free

3800 Yards 85 Minutes

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