12-29-25 Legs Win Races

Warm Up 900/25:00

300 Choice Loosen

4x50 @:10-15s Rest I.M Order -25 Kick -25 Dril

3x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

3x50 @:10-15s Rest Descend 1-3 (#3= 90%)

4x25 @:10-15s Rest Sprint Cycle( ①Fast/Easy ②Easy/Fast ③Build ④Sprint)

Pre Set 550/15:00

6x25 @:10-15s Rest Kick -Odds Build -Evens Fast

4x50 @:15-20s Rest -Odds Kick Build  -Evens Swim Build

1x200 @ Pull Breathing 3/5 by 50 

Main Set 2000/45:00

4 Rounds 

6x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

4x25 @:15s Rest Swim Choice Stroke Sprint  

3x50 @:15s Rest Swim Build -Last 10-15 Yards Race Pace

1x100 @Reset Active Recovery  

Cool Down 200/5:00

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

3650 Yards 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

3-6-25 Suffering with Style

 Warm-Up:900/ 20:00

300 loosen

6x50 @:10s Rest I.M Switch 

4x50 @:10s Rest Free Descend. 1-4 

4x25 @:10-15s Rest Rest Sprint Cycle 

Pre-Set:450/12:00

3x(3x50)@:10s Rest Descend 1-3 Within Rds 

*Change Strokes Per Rd

Kick Set:400/10:00

16x25@:10s Rest

Odds: Fly Kick OR Breast Kick

Evens: Free Kick Sprint to mid-pool -Steady after

Pull Set:600/15:00(Snorkel)

3x200@:15s Rest Free Build 

#1: Buoy

#2: Buoy and Paddles

#3: Paddles and Fins

Main Set1125/25:00

5 Rounds:

1x100 @:10-15s Rest lowest Stroke Count possible per 25

1x50  @:5s Rest Build 

3x25  @:10s Rest Fast

Sprint Set:225/8:00

9x25 @:15s Rest

Odds: Underwater max distance into smooth 

Evens: Sprint 

Cool Down:200/5:00

200 Loosen

3900 Yards 95 Minutes

12-23-24 Almost Christmas!

Warm Up 1000/20:00

1x300 Mix It Up

2x200 -50 Drill -50 Swim 

3x100 I.M

Pre Set 1100/25:00

4x75 @:15s Rest -50 Free -25 Stroke/Build

5x50 @10s Rest Kick -25 Flutter -25 Butterfly Kick

6x25 @:10s Rest Choice Stroke -Drill 

4x100 @:15-20s Rest Free Pull Build Each 100 (Choice Pull Equipment)

Main Set 1800/40:00

1x400 @:30s Rest As -175 Free -125 Backstroke -75 Breaststroke -25 Butterfly 

2x200 @:20s Rest

#1. -100 I.M Drill -100 Choice Stroke

#2. -25 Kick -25 Swim I.M Order 

3x100 @:15s Rest Descend Effort Levels 1-3. 

#1. Back (Smooth)

#2. Breast (Moderate)

#3. Free (FAST)

6x50 @:10-15s Rest I.M Switch (First 3x50s Fist Drill)

Fly/Back, Back/Breast, Breast/Free 

8x25 @:15-20s Rest I.M Order -25 Build -25 Fast

8x25 @15-30s Rest Underwater Dolphin Kick -Odds On Stomach - Evens on back 

Cool Down 200/5:00

4x25 Free No More than 4 Breaths

2x50 -25 Dolphin Dive -25 Double Arm Back w/ a breast kick

4100 Yards 90 Minutes

10-7-24 Drill, Sprint, Survive

Warm Up 850/20:00

300 Choice Swim

100 Choice Kick

4x50 @:10s Rest I.M Order Drill/Build

8x25 @:5-10s Rest Choice Desc. 1-4/5-8

1x50 EZ

Drill 300/6:00

4x25 @:5-10s Rest Free w/ A Dolphin Kick

4x25 @:5-10s Rest Fly Drill 1R-1L-1B 1/1/1

4x25 @:5-10s Rest 1 Fly stroke 2 Kicks 1 Breast Stroke w/ 1 Fly Kick

Main Set 2400/55:00

4 Rounds *Sprints Reverse I.M Order by Round- Free/Br/Bk/Fly

1x25 @:15s Rest Sprint get your time

1x75 @:20-30s Rest EZ

12x25 @:15s Rest Sprint -Stay within 2-3 Seconds of your 25 Sprint

1x200 @:45s-1:00 Min Rest Ez

Cool Down 300/5:00

3x100 Ascend Choice

3850 Yards 86 Minutes

7-31-24 Sprint and Recover

Warm Up 900/20:00

300 Choice Loosen

6x50 @:15s Choice Stroke -O Kick -E Drill 

4x50 @:10s Desc. 1-4

4x25 @:15s Sprint Cycle 

Pull 450/10:00

9x50 @:15s  1 Stroke Per Line 

-Odds Knuckle Pads

-Evens Reg Pads

Main Set 1500/30:00

3 Rounds

3x50 @:15s Free Desc.1-3

1x100 @:30s Choice 

3x50 @:15s Free Ascend. 1-3

1x100 @:30s Choice 

Cool Down 300/6:00

2x50 Dolphin Dive 

2x50 Double Arm Back

2x50 Choice 

3150 Yards 66 Minutes

6-22-24 Descend and Dominate

Warm-Up 700/20:00

300 loosen

200 Kick

100 I.M

4x25 Choice Stroke Sprint Cycle @ :30 rest

Main Set 3000 60:00

Change your strokes up by round

3 Rounds:

4x50 Drill @ 15 rest (focus on technique and form)

2x100 @ 20 rest (Build Speed by each 25)

4x50 @ 15 rest (Descend 1-4: get faster each 50)

2x200 @ 30 rest (Negative Split: second half faster than the first half)

Cool Down 200/5:00

2x50 Choice @ :20 rest

4x25 Dolphin Dive @ :10 rest

3900 Yards 85 Minutes

5-28-24 Catch and Pull

Warm-Up 800/20:00

200 Free

200 Kick

200 Pull

200 Free

Main Set-Drill 2600/55:00

4x50 @:10 Choice Stroke Desc.1.-4

8x50 @:10 1.No Free 2. Back 3. Breast. 4 Free x2

4x75 @:10 Free -25 Fist -25 Flick Drill-25 Swim

4x25 @:10 Free -25 R Arm -25 Left Arm

4x50 @:5-10 Free Breathing to your weak Side

   

     (1x200 @:15 Choice Pull With Buoy Focus on Finishing your Stroke)

     (2x25  @:10 Front Scull)

2x  (1x200 @:15 Pull with Paddles and Buoy Focus on your Catch)

     (2x25  @:10 Front Scull)

     (1x200 @:15 Pull with paddles only Focus on Catch and Pull)

Cool Down 500/15:00

1x100 Kick

1x100 Choice

1x100 Kick

1x200 Smooth

90 Minutes 3900 Yards

3-16-24 Swell Speed Symposium

Warm-Up 1000/25:00

300 Free

200 Back 

4x75 @15s I.M.O k/d/s

8x25 @10s-O Scull -E Build 

Main Set 2100/45:00

1x200 @10s Free Build to 70-80% 

4x50 @5-10s No Free Desc-1-4

2x75 @10s Free -50 Build-25 Sprint

3x100 @5-10s IM 

3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort

1x50 Dolphin Dive 

1x200 @5s Free pull with buoy,

4x100 @10s I.M -O Kick -E Drill

2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st

2x50 @15s Choice Stroke all out 

Speed 800/20:00

4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)

4x(1x50@10s Sprint No Free-  1x50@10s Smooth Free)

Cool Down 200/5:00

200 Choice Loosen 

95 Minutes 4100 Yards

2-1-24 Start February with a Splash: The Pace Picks Up!

Warm-Up 800/20:00

300 Free

100 Kick

4x50 @0-15s  IMO-25 drill+25 build

8x25 @10-15s Rest Sprint Cycle 

Main Set 3000/70:00

1x500 @60s Rest Free Smooth and Steady

5x100 @30s Rest Fast Free

1x400 @60s Rest Free I.M

4x100 @30s Rest I.M Fast

1x300 @30s Rest Pull Free

3x100 @30s Rest Fast Free

1x200 @30s restFree I.M

2x100 @15-20s Rest IM Fast

1x100  @10s Free Free

1x100  Free All Out

Cool Down 300/6:00

6x50 Choice Loosen

4100 Yards 96 Minutes

11-14-23 Cerulean Sprint

Warm-Up 900/20:00

3x100 Free@ 10-15s Rest

4x50 Pull@ 10s Rest

2x100 Kick@ 10sRest

4x50 Desc.1-4 @ 10s Rest

Pre Set 600/15:00

4x75@10s Rest

I.M.O K/D/S

4x50@ 5-10s Rest

-25 I.M.O -25 Free

4x25@ 5-10s Rest

I.M.O

Main Set 2000/45:00

2 Rounds

4x100 @ 10-15s Rest

Free Desc. 1-4

3x100 @ 10-15s Rest

No Free Desc 1-3

2x100 @ 10-15s Rest

Free Desc 1-2

1x100 

All out Choice Stroke.

*2 Min Break Reset*

Cool Down 300/6:00

3x50  Free Ascend 

3x50 Smooth Choice

3800 Yards 86 Minutes

11-11-23 Blue Lagoon Bootcamp

Warm-Up 800/20:00

3x100 @10s Rest

Free Loosen

4x50 @10s Rest

I.M.O D/S

6x50 @10s Rest

-Odds Pull - Evens Kick

Main Set 3100/65:00

2 Rounds

4x125 @15 Seconds Rest

-Free,3rd 25 Stroke(No Free)

6x50  @10 Seconds Rest

-No Free Desc. 1-3,4-6

3x150 @15 Seconds Rest

-50 Free -50 Drill -50 Stroke

6x50 @10 Seconds Rest

-Choice Kick Desc.1-3,4-6 

*1-2 Min Rest between Rounds*

Cool Down 200/5:00

4x50 Free Ascend

4100 Yards 95 Minutes

1-21-23 Free and Stroke With Sprint and Fast Kick.

Warm-Up 800/20:00
200 Swim
100 Kick
3x75's I.M No Fly @2:00
1x25  Fly 
3x75 Pull @1:30-2:00
1x25 Catch-up Drill with buoy
Main Set 2400 51:00
2x Rounds
1 x 150 @ 3:30 -75 Free -75 Stroke
4 x 25 @ :45-1:00  Fast Kick
2 x 150 @ 3:15 -100 Free -50 Stroke
4 x 25 @  :45-1:00  Fast Kick
3 x 150 @ 3:00  -125 Free -25 Stroke
 1 x 100 @  2:30  Fast Kick
 Speed (Choice Equip)900/18:00
6×25 sprint @:30-45
2×100 easy @2:00
5×25 sprint @:30-45
3×75 easy @1:30
4×25 sprint @:30-45
2×50 easy @1:00
Cool down 0/4:00
4 Min Float

4100 93 Mins

1-12-23 Aerobic Free with Speed Bursts.

W-U 900/20:00

300 Loosen

100 Kick

100 Pull

100 I.M

4x50 Desc. 1-4. @45-1:00

4x25 Sprint Cycle @:45

Pre Set 800/24:00

4x50 - 25 Catch-up Drill w/Fingertip Drag Drill. @1:00-1:30

8x25 Kick @:45-:1:00

4x50 free Alternate the sides you breathe to @1:00-1:30

8x25 Kick @:45-:1:00

Main 1350/26:00

2x

2x150 Pull @ 3:00-3:30

2x100 Swim @ 1:30-2:30

1x50 Smooth @:45-1:00

1x25 Fast @:30

1x50 Smooth @:45-1:00

1x25 Fast @:30

Main Set 2 700/ 16:00

4 x 75 @1:45-2:30

-O Free Desc. by 25      

-E 50 Smooth free, 25 Fast No Free

1x100 easy pull

4 x 75 @1:45-2:30

-O Free Desc. by 25.

-E 25 easy free-50 No Free

Cool Down 200/4:00

8x25 Choice 

3950 Yards 90 Minutes 

12-15-22 Stroke Drills and Descending Free

Warm-Up 1050/24:00
300 -as 100 Free 100 Choice/No Free /- 100 Free
100 I.M
200 w/ Paddles and Fins 
3x50 Kick @1:30
4x50 Desc 1-4 @1:00-1:15
4x25 Sprint Cycle @:45
Pre Set 700/18:00
2x
3×50 @ 1:30 Stroke kick
3×50 @ 1:10 Stroke drill
2×25 @ 40 Distance per stroke Free
Main Set 1800/40:00
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Fly-25 Back (DRILL)@1:00
3x100 Free I.M @1:40-2:10
2x50 -25 back -25 Breast (DRILL) @1:10
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Breast-25 Free (DRILL) @1:10
3x100 Free I.M @1:40-2:10
2x50 Free (DRILL) @1:10
Cool Down 200/ 4:00
4x25 Scull- Each Different Please
4x25 Choice

3750 Yards 86 Minutes 

12-10-22 Stroke And I.M Saturday

Warm-Up 1000/24:00
300 Loosen
200 25 Kick/25 Drill
200 25 Drill/25 Swim
3x100 I.M @ :15 Rest
Main-Set 2100/47:00
3x
3 x 50 kick Desc. 1-3 @ 1:30
2 x 100- as 50 kick, 50 swim 2:00-2:30
150 IM no fly 3:00-3:30
200 no free @ 4:00-5:00
Mini Speed Set 600/14:00
3x
1x50-As 25 kick, 25 drill @1:15-1:30
1x50  build @1:00
1x50-As 25 drill, 25 scull @1:00-1:15
1x50  FAST @ 1:00-1:15
Cool Down 200/4:00
200 Ez

3900 89 Minutes

11-19-22 Long Sprints

Warm-Up 900/19:00
300 Loosen
6x50 -O Kick - E Drill @1:00-1:15
4x50 25 I.M 25 Free @1:00
4x25  Scull @:45-1:00
Main Set (Choice Equip) 2000/40:00
 2 x 50 Smooth @ 1:00
 1 x 100  Fast @2:00
 2 x 50 Smooth @ 1:00
 1 x 200  Fast @4:00
 2 x 50 Smooth @ 1:00
 1 x 300 Fast 6:00
 2 x 50 Smooth @ 1:00
 1 x 400 Fast 8:00
 2 x 50 Smooth @ 1:00
 1 x 500  Fast @10:00
Set 2 600/15:00
8x25  @:40 odds stroke, evens free
4x50 @1:15 odds stroke, evens free
2x100 @ 2:15 odd stroke, even free
Cool Down 200/4:00
200 Ez
78 Minutes 3700 Yards

11-15-22 Hypoxic Free and I.M/Stroke

Warm-Up 1200/25:00

300 Loosen

200 I.M k/d or d/s by 25

2x200 Pull @4:00-4:30

2x100 Kick @2:30

4x25 Sprint Cycle  @:30

 

Main Set 1900/ 41:00

2 x 300 Pull Breathe 3/5/7 by 100 @6:30-7:00

1:00 Rest 

8 x 50 with fins @ :45:-1:00

-1st 25 underwater as far as you can, 2nd 25 fast

200 swim @ 4:00-5:00

6 x 50 @ 1:00

-Odds: Lowest Breath Count possible. 

-Evens Smooth.

200 swim @ 4:00-5:00

4 x 50 80% Max Speed@ 1:00

I.M/ Stroke 1000/22:00

3 x 100 swim @2:00-2:30

50 I.M Switch -50 Free

400 kick 10:00

3 x 100 swim @2:00-2:30

-50 Stroke -50 Free

Warm Down 100/2:00

100 EZ

4200 Yards 90 Minutes 

3-1-22 - Aeroibc Free, & Short Stroke OR Free

Our first 1.5 Hour Tuesday night!  Wrote a long one for today, so feel free to pick and choose the parts you like.  Also, feel free to come in later or leave earlier if that best suits you!  

Warm-up: 1100/22:00

2 Rounds: 

200 Loosen

100 Strong Kick

3x50 Desc. 1-3 or IM Switch @ :45-1:00

4x25 Sprint Cycle @ :30

Aerobic / Capacity Building: 1500/28:30

6x50 Max Efficiency Free - Set & Hold Stroke Count @ :45-1:00 (Short-Medium Rest)

6x50 Max Efficiency Free - Hold Stroke Count; Slight Acceleration @ :40-:55 (Shorter Rest)

6x50 Max Efficiency Free - Hold Stroke Count; More Acceleration @ :35-:50 (Shortest Rest)

2x300 Pull - Rest / Stretch Out @ 4:30-6:00

Short Stroke OR Free: 1000/20:00

2 Rounds: 

2x75 Build to Fast @ 1:15-1:30

6x25 Strong Stroke OR Max Efficiency Free w/1 Breath Max @ :20-:30

2x100 as: 75 Max Efficiency Free, 25 Fast Stroke @ 1:30-2:00

Warm-down: 400/8:00

400 easy

12-30-21 - Stroke or IM Sprint

Warm-up: 1200/21:00

200 Loosen

6x50 Strong Kick @ 1:00

200 IM - Drill, Swim

6x50 Desc. 1-3; 4-6 @ :50

8x25 Sprint Cycle @ :30

Pull: 900/16:30

2 Rounds: 

2x150 Pull - Maintain Stroke Count @ 2:15-2:45

1x150 Max Efficiency Free - Maintain Strong Kick & Stroke Count @ 2:00-2:45

Stroke Sprint: 1200/24:00

3 Rounds: 

2x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30-2:00

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 easy @ :30

2x25 Fast @ :30

1x50 easy @ 1:00

OR

IM Sprint: 1200/24:00

3 Rounds: IMO by Round

2x100 IM - Strong Fly / Back, Fast Breast / Free @ 1:30-2:00

3x25 Strong Stroke - IMO by Round @ :30

1x50 IM Switch @ 1:00

3x25 Fast Free @ :30

Warm-down: 200/4:00

200 easy