3-18-26 Recover Then Reengage

Warm Up 800/20:00

300 Swim

6x50 @:10s Rest -Odds Kick(Build) -Evens Pull (breathing 3/5 by 25)

4x50 @:10s Drill

#1 Catch Up

#2 Finger Tip Drag

#3 1 Pull 6 Kicks

#4 Fist

Pre Set 500/10:00

2 Rounds

1x75 @:15s Rest -25 Scull -25 Swim -25 Build

1x25 @:10s Rest -Sprint to 15 Yards -10 Yards Smooth

1x100 @:15s Rest Build to 90%  

1x50 @:30s Rest Smooth

Set 1 

2 Rounds 1100/25:00

1x300 @:30s Rest Build (Getting Faster by 100)

4x50 @:15s Rest -Odds Smooth -Evens 90%

1x50 @:30s Rest Active Recovery

Set 2 900/20:00

3 Rounds

1x150 @:20s  Rest -50 Smooth -50 Fast -50 Smooth

1x100 @:15s Rest -25 Fast -25 Smooth -25 Fast -25 Smooth

1x50 @:30s Rest Fast

Set 3 500/10:00

5 Rounds

1x50 @:15s Rest Build to 80-85%

1x50 @:20s Rest Fast

Cool Down 200/5:00

200 -100 Kick -100 Swim

4000 Yards 90 Minutes

11-10-25 Streamline & Explode

Warm up 900/20:00

300 Loosen Mix Up Strokes

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

4x50 @:15s Rest Descend 1-4

4x25 @:15s Rest Sprint Cycle (-25 ½ Fast ½ Easy -25 ½ Easy ½ Fast -25 Build -25 Sprint)

Fly 500/15:00

1x100 @:15s Rest I.M

4x25 @:10s Rest Fly Drill, 3Right 3Left 3Full

4x25 @:10s Rest  Fly Drill ,4Kicks 1 Pull

2x50 @:10-15s Rest -25 Fly Build -25 Free Smooth

4x25 @:10-15s Rest -Odds Fast Fly -Evens Smooth Free

Backstroke 700/20:00

4x50 @:10-15s Rest Backstroke Drill-25 Double Arm Backstroke -25 3/6/3

1x200 @:20-30s Rest Backstroke Build through the entire 200 

4x25 @:10-15s Rest Streamline U/W As Far as Possible than swim smooth Backstroke

4x50 @:10-15s Rest Descend 1-4

Breaststroke 800/20:00

4x50  @:10-15s Rest -Odds 2 Kicks 1 Pull -Evens 1 Pull 3 Second Glide

3x100 @:15s Rest -50 1 Pull 3 Second  Glide -50  Breast Build

4x25 @:10-15s Rest Breast Sprint  Cycle 

1x100 @ Breaststroke -last 50 Double Pullout's off the wall

Freestyle 800/20:00

4x50 @:10-15s Rest Free -Odds Catch Up Drill -Evens 3 Stroke 6 Kicks

3x100 @:10-15s Rest -25 As Few Strokes as possible -25  As Few Breaths as possible -25 Build -25 Smooth

4x25 @:10-15s Rest Sprint Cycle 

1x200 Pull  Breathing 3/5/7/5 by 50

Cool Down 200/5:00

4x50 Choice

100 Mins 3900 Yards

2-8-25 Hydro Heroes

Warm Up  1000/25:00

300 Choice Loosen

2x100 @:15s Rest Fins -50 Max Underwater -Free Drill

4x50 @:10-15s Rest Kick Build

4x50 @:10-15s Rest I.M Order D/S

4x25 @:10-15s Rest Sprint Cycle 

Main Set 2500/55:00

1x400  Pull Negative Split

1x50 @:30s Rest Active Recovery

2x300 @:15-20s Rest I.M No Fly #1. Drill #2.Swim (75 Free -75 Bk -75 Br -75 Free)

1x50 @:20s Rest Active Recovery

3x200 @:15s Rest Descend 1-3. 

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Kick Build Each 100

1x50 @:30s  Rest Active Recovery 

5x50 @:15s Rest -Odds All Out -Evens Smooth

Cool Down 200/5:00

4x50  -25 Choice -25 Double Arm backstroke

85 Minutes 3700 Yards

11-4-24 Breathless Builds and Fierce Finishes

Warm-Up 1000/25:00

4x100@ @:10-15s Rest Choice Stroke Loosen

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

4x50 @:10-15s Rest Choice Stroke Drill/Build

4x25 @:15-30s Rest Free -As Few Breaths as Possible

Main Set  2400/55:00

1x300 @:30s Rest Pull Breathing 3/5 by 50  

12x25 @:15s Rest Choice Stroke Descend 1-4 to All Out

3x100 @:15s Rest Choice Kick Last 25 Fast

12x25 @:15s Rest  Descend  1-3 to All Out 

6x50 @:15s Rest Choice Stroke, Build -Odds Pull -Evens Kick

12x25 @:15s Rest Choice Stroke-Odds Smooth -Evens All Out

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

12x25 @:15s Rest  Choice Stroke All Fast 

Cool Down 300/6:00

6x50 @:15s Rest Choice Stroke Ascend 1-6 

3700 Yards 76 Minutes 

11-2-24 Smooth to Speedy

Warm Up 1200/25:00

300 Choice Loosen

300 Kick -100 Flutter -100 Dolphin -100 Choice 

300 Pull - Bilateral breathing

6x50 @:10-15s Rest Choice stroke build to fast 

Main Set 2400/55:00

24x25 @:15s Rest Choice -O Fast  -E Smooth/Perfect Technique

12x50 @:15-20s Rest Choice -O Fast -E Smooth/Perfect Technique

6x100 @:15s Rest Choice -O Fast -E Smooth/Perfect Technique

3x200 @:30s Rest Choice  Build Each 50 and Negative Split.

Cool Down 300/5:00

1x100 Breathing every 7

2x75 Breathing every 5

2x25 Regular Breathing

3900 Yards  85 Minutes

9/14/24 Crawl, Fly, Flop: It's All Swimming!

Warm-Up 800/25:00

200 Loosen 

8x25 @:10-15s  Choice Kick Build

4x50 @:10-15s  I.M Order.

-25 Right Arm

-25 Left Arm 

100 I.M

100 Pull Choice

Drill 400/10:00

4x25  @:10s Rest Back 6 Kick Switch   

1x100 @:20s Rest Backstroke -Max Underwaters Off walls Back Stroke 

4x25  @:10s Rest Back -O Right Arm -E Left Arm (Arm @ Side that isn't moving)

1x100  Backstroke -Focus on rotation and steady kick

I.M Set 1000/25:00

2 Rounds

4x75  @:10-15s Rest Rolling I.M (Fly/Bk/Br-Fs/Fly/Bk-Br/Fs/Fly-Bk/Br/Fs)

2x100 @:20s Rest Free #1. -50 Build-50 Smooth #2.-50 Fast-50 Smooth

Speed 900/25:00

2 Rounds

8x25 @:10-15s Rest: Free -O Fast -E Smooth

3x50 @:10s Rest I.M Switch -Fast 

1x100 @:20-30s Rest Free Smooth

Cool Down 300/10:00

4x75 Choice Stroke D/K/S 

3400 Yards 95 Minutes

11-30-23 November's Swan Song

Warm-Up 1000/25:00

4x100 Free Desc. 1-4

4x75- Choice Stroke -50 Drill -25 build

4x50 Kick Desc. 1-4

4x25 Build to Fast

Pre-Set 800/20:00

4x50 @ 5-10s Rest

-O Free breathing every 5 -E Backstroke smooth

3x100 @ 5-10s Rest

1. I.M 2. Breaststroke 3. Freestyle, negative split 

2x150 @10's Rest

1.  Choice Kick 2. Swim-50 Back, -50 Breast, -50 Free

Main Set 1800/45:00

3x300 @ 15s Rest

1. Steady free 2. Pull with buoy 3. Build to 80%

3x200 @ 10s rest

1. Backstroke 2.Free I.M 3. Negative Split

3x100 @ 5-10s Rest

1. Fast Free 2. No Free.3Fast Free

Cool Down 300/6:00

3x50 @10s rest Build

3x50 @10s rest Ascend

3900 Yards 96 Minutes

11-9-23 Velocity and Volume

Warm-Up - 800/20:00

4x100 -Odds Free , -Evens I.M 

4x50 - Desc. 1-4 @ 10s Rest

8x25 - Odds fast/evens easy, any stroke @10s Rest

Kick Set 400/12:00

2x25 Strong Kick @10s Rest

1x100 Fast Kick @15s Rest

2x50 Build Kick @10s Rest

1x100 Fast Kick @15s Rest

1x50 Smooth Kick @

Drill Set(Rotation) 400/10:00

8x50 @ 10s Rest

-Odds 3 Stokes 6 Kicks Free

-Evens 3 Free Strokes 4 Back Strokes. 

Main Set(Choice Equipment) 2100/45:00

7x150 @15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active recovery

7x100@ 15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active Recovery

7x50 @ 15s Rest

Fastest Possible Average

Cool Down 200/4:00

200 Smooth- Mix up Strokes.

3900 Yards 91 Minutes