5-11-26 Smooth To Savage

Warm Up 800/20:00

300  Every 3rd 25 Fist Drill

2x100 @:10s Rest Kick Build

4x50 @:10-15s Rest I.M Order Drill/Swim

4x25 @:10-15s Rest  Sprint Cycle

Pre Set 600/10:00

4 Rounds

1x50 @:10-15s Rest Distance Per Stroke Freestyle

1x50 @ :10-15s Rest

-30 Yards Free Build 

-15 Yards No Free Fast  

-5 Yards Streamline Fast Kick to the Wall

2x25 @:10s Rest Kicks  -Odds Smooth -Evens Fast

Main Set 2400/55:00

3 Rounds

1x200 @:20s Rest Paddles/Fins -as 75 Breathing  3/5/7 -25 Backstroke

4x75 @:15s Rest Rolling I.M 

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

4x25  @:15s Rest -Odds Fast Choice Stroke -Evens Free or Back Recover

Cool Down 200/5:00

8x25 @:10-15s Rest Breathing  4,3,2,1,1,2,3,4  by 25

90 Minutes 4000 Yards

3-11-26 Four Stroke Strength

Warm Up 900/25:00

4x100 @:15s Rest -75 Free -25 I.M  Order

4x50 @:10s Rest Kick -Build

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

4x25 @:10-15s Rest Fly #1. 3/3/3 #2. 2/2/2 #3. 1/1/1 #4. Fly

Main Set 2400/50:00

4 Round

1x300 @:20s Rest -25 Fly -50 Back -75 Breast -150 Free 

4x50 @:10s Rest Descend 1-4 

-Odds Rounds: Free 

-Evens Rounds: Choice

1x100 @:20s Rest Fast I.M

Kick Set 400/10:00

1x200 @:15s Rest Streamline Kick on Back I.M 

4x50 @:10s Rest Choice Kick Build to Fast

Cool Down 200/5:00

8x25 Free Breathing 4,3,2,1,1,2,3,4 per 25

3900 Yards 90 Minutes

11-3-25 Core Command Day

Warm Up 900/20:00

300 Choice -Mix Up Strokes

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

4x50 @:10s Rest -25 Streamline Kick on Back -25 Swim

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 800/20:00

2 Rounds

4x25 @:10s Rest 

-Odds Steamline Flutter Kick on back 

-Evens Hands at Side Dolphin Kick on Front

4x50 @:10s Rest Choice Stroke -Odds Kick/Swim -Evens Swim/Kick

1x100 @:10s Rest Pull w/ Buoy W/ Bi lateral Breathing 

Main Set 2100/50:00

3 Rounds 

1x200 @:15s Pull -As 75 Free Breathing 3/5/3 -25 Double arm backstroke

2x100 @:15s Rest #1. -50 Build to fast kick -50 Swim Smooth #2.-75 Build to Fast Kick -25 Swim Smooth

4x50 @:10s Rest Choice Stroke Descend 1-4

4x25 @:10-15s Rest  Choice Sprint Kick

Cool Down 200/5:00

4x50 Choice 

4000 Yards 95 Minutes

5-6-25 Hold That Pace

Warm Up 1050/20:00

4x100 @:10-15s Rest As 75 Free -25 Back

4x50 @:10s Rest Kick -Odds W/ Board -Evens Streamline

3x100 @:10-15s Rest -Odds Pull -Evens I.M

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

Pre Set 600/10:00

1x200 @:10-20s Rest Kick, Build.- Alternate Flutter kick and Choice kick every 25. (Push and glide As Far as you can off each wall)

4x25 @:10-15s Rest Free Lowest Stroke Count Possible

2x100 @:15s Rest -Odds Right Fin Left Paddle -Even Left Fin Right Paddle 

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

Main Set 2200/50:00

4x100 @:15s Rest Choice Stroke try to keep each 100 within 1-2 seconds ( Zone 3)

3x200 @:15s Rest Continue to focus on consistent pace throughout (Zone 3)

1x400 @ Free Build by 100s

1x100 @:30s-1 Min Rest Active Recovery (Kick or Swim)

2x200 @:15s Rest #2 Faster than #1 (Zone 4 #2)

3x100 @:10-15s Rest Descend 1-3

Cool Down 200/5:00

1x100 Kick

1x100 Choice Swim 

4050 Yards 85 Minutes

10-31-23 🎃🎃Happy Halloween!!!🎃🎃

Warm-Up – 600/15:00

200 Free Haunted House Swim: - As you swim, envision navigating through a haunted house. Each length brings a new mysterious room.

4x100 @15s Rest: Spectral Speeds - Descend each 100 like you're shedding layers of an apparition, becoming more tangible with each 100.

Monster's Technique School – 700/18:00

Vampire Bites: 6x50 @ 15s Rest:

Bilateral breathing. Odds: Breathe every 3 strokes, like a vampire counting his victims. Evens: Breathe every 5, increasing the challenge.

Ghost Glide: 4x100 @ 10s Rest:

Odds: Streamline kick-on back, ghosting over the graveyard. Silently and swiftly, no disturbances.

Evens: Freestyle – maintain a smooth and silent stroke to emulate the stealth of a ghost.

Midnight Marathon(Choice Equipment) – 1800/40:00

Witches' Brew: 8x50 @ 10s Rest: Freestyle. Desc.1-4 ,5-8

Zombie Prowl: 4x200 @ 15s Rest: 1-2: Freestyle, 3: IM, Drill/Swim 4: Freestyle.

Vampire's Flight: 2x300 @ 20s Rest: Freestyle. Negative Split by 150

Ghostly Gush – 600/15:00

Ectoplasmic Eruptions: 12x50 @10s Rest:

1-4: Freestyle Desc. 1-4  gaining spectral energy.

5-8: Fast. Supernatural Speed.

9-12: Ascend, slowly dissipating like morning mist

Pharaoh's Rest – 200/4:00

Cursed Nile Swim: 

Glide gracefully through the waters that once carried ancient Pharaohs. 200 Smooth Free

3900 Yards 92 Minutes

10-14-23 Water Warriors' Weekend Challenge

Warm-Up  700/20:00

300 Free: Loosen 

4x75 @ :15s rest: -25 Free -25 Back -25 Streamline Kick

4x25 @ :15s rest: 

Technique and Transition Set: 500/15:00

3x50 @ :15s rest: Long Axis Rotation Drill -3 Strokes Free -4 Strokes Back -3 Strokes Free 

4x50 @ :15s rest: Freestyle - Zipper Drill, focusing on hand recovery.

3x50 @ :15s rest: Backstroke - Single arm, emphasizing rotation.

Kick Intensity Set: 300/8:00

3x100 Mixed Kick @ :15s rest: 25 Flutter (Free) / 25 Dolphin / 25 Flutter (Free) / 25 Dolphin.

Race Strategy Set: 1300/36:00

4x125 @ :20s rest: 75 Free steady pace + 50 Back building speed.

2x150 @ :20s rest: 50 Back moderate pace + 100 Free build.

5x100 @ :15s rest: Descend 1-5. Aim to drop time on each 100.

Power and Pacing Set: 600/18:00

4x25 @ :30s rest: Max Power Free, aiming for a low stoke count and maintaining speed.

2x100 @ :20s rest: Freestyle, swim the first 50 at 70% effort and the second 50 at 90% effort. 

4x25 @ :30s rest: Max Power Backstroke, similar to the freestyle 25's, aiming for minimal strokes but high velocity.

2x100 @ :20s rest: Alternating 50's of Backstroke and Freestyle. Try to match the pacing from the previous 100's, adjusting your effort as needed.

Cool Down: 200/4:00

4x50 @ :15s rest: Bi lateral breathing: 3/5/7/9 

Total: 3600yrds 101 minutes

Thursday 11/6

INTERVAL: 2:15 / 2:30 / 3:00
3/2 x 150 dec 1-3
3/2 x 150 pull breathe by 3
3/2 x 150 25 IMO/25 streamline kick on back (6-8 dolphin kicks u/w first)

4 x 25 FAST FR @ :30 / :40 / :50

INTERVAL: 1:30 / 1:40 / 1:50
3 x 100 dec 1-3
3 x 100 pull breathe by 5
3 x 100 Drill/Kick/Drill/Swim (1-FLY; 2-BACK; 3-BR)

4 x 25 FAST FR @ :30 / :40 / :50

INTERVAL: :50 / 1:00 / 1:10
3 x 50 dec 1-3
3 x 50 pull breathe by 7
3 x 50 IMA (FL/BK; BK/BR; BR/FR)

4 x 25 FAST FR @ :30 / :40 / :50

COOL DOWN

3000/2500

Tuesday 11/4

This Week's Focus: STREAMLINES!  

Streamline is the most efficient and fastest way to move through the water. We use this off of every wall—starts, push-offs, turns. Be sure to watch the videos (they're pretty cool!) linked to the post on the blog about streamlines posted this week--there are 3!

Throughout all workouts concentrate on long streamlines--doing 6-8 dolphin kicks underwater and flutter kick to the surface every time you push off the wall!
---

CHOOSE YOUR INTERVAL: @:50 / 1:00 / 1:15
*unless otherwise specified, these are all FREE

5/4 x 50 FREE

5/4 x 50 #3 is FLY

 
5/4 x 50 #2 & 4 are BACK

 
5/4 x 50 #1, 3, & 5 are BREAST

---
CHOOSE YOUR INTERVAL:
          25s: @:30 / :40  / :50
          200 @ 3:00 / 3:30 / 4:00

200 FR last 50 is ALL OUT
10/6 x 25 streamline kick w/6-8 dolphin kicks then flutter to surface
          odds-on your stomach
          evens-on your back

200 FR last 100 is ALL OUT
10/6 x 25 choice build

200 FR last 150 is ALL OUT
10/6 x 25 IMO odds-drill; evens-swim

200 FR ALL OUT!
10/6 x 25 FR odds-build; evens-FAST

---

4 x 50 FR concentrate on long streamlines and strokes...maximizing your distance with the minimal effort :)

3000/2400

 

 

 

Thursdays Workout

For Thursday:

I'm happy to explain what this means and how this works to anyone, just ask!  The focus of today will be our streamline position.  I am also going to be trying to move some people around today to find the right lane for your skill level.  Starting next week we are going to get into the drills for freestyle.....

Remember NO PRACTICE THIS SATURDAY, enjoy your weekend.


For more information on a proper streamline, CLICK HERE


300/200 swim
8/4 x 50 free
--------------
16/8 x 25 - Long Streamline off the wall into nice easy freestyle

8/4 x 50 - Long Streamline off wall and freestyle kick 1st 25
               (no kickboard) / your choice stroke

6/4 x 100 - Long Streamline off EVERY WALL, easy freestyle
---------------
4/2 x 75 free/choice/free

Total = 2300/1350