1-15-25 Powerhouse Pushes

Warm Up 950/20:00

300 Loosen

200 -50 Kick -50 Swim -50 Drill -50 Swim

150 Perfect Free 

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

4x25 @:10-15s Rest Sprint Cycle 

Speed(Low Rest) 700/15:00

2 Rounds - Round 1 Fast = Free Round 2 Fast = Choice

2x25 @:5-10s Rest Fast 

1x75 @:5-10s Rest Speedy Pace(200-500 Pace) 

1x25 @:5-10s Rest Rest Fast 

1x75 @:5-10s Rest Speedy Pace(200-500 Pace) 

1x25 @:5-10s Rest Fast 

1x100 @: Reset. Perfect Technique Free Active Recovery

I.M 1900/45:00

1x200 @:15-20s Rest I.M Or Free I.M(Free Instead of Fly)

6x25 @:10-15s Rest Fly Descend 1-3 ,4-6

2x200 @:15-20s Rest   I.M Or Free I.M(Free Instead of Fly)

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

3x200 @:15-20s Rest  I.M Or Free I.M(Free Instead of Fly)

2x75 @:10-15s Rest Breast Build 

1x200 @:15-20s Rest  Free Negative Split

Cool Down 300/5:00

6x50 @ -Kick -Scull-Swim by 50

3850 Yards 85 Minutes

6-15-23 Endurance, Speed, and Technique Builder

Warm-Up 1000/24:00

300- 3 Strokes free -4 Strokes Back Stroke.

4x75 -Odds No Fly I.M - Evens No Free I.M 2:00-3:00

4x25 Front Scull w/ a Flutter Kick:45-1:30

4x50 Free Desc 1-4. @:50-1:30

4x25 Sprint Cycle @:30-45

Free Drill 900/21:00

3x(2x75=2x50+2x25)

75=-25 Right arm Free-25 Left Arm Free -25 Free Build

50= 3 Strokes 3 Second Glide 

2x25 Fast Free

Main Set: 2000

Set 1: 1000 /22:00

4x50 Free build each 50 to Moderate Speed @15 sec rest

2x100 Free Pull -strong pace @20 sec rest

4x50 Back build within each 50 to Moderate Speed @15 sec rest

2x100  Back Pull-strong pace @20 sec rest

4x50 Breast build within each 50 to moderate Speed@15 sec rest

Set 2:(Choice Equipment) 400 /10:00

8x25   Sprint Free @30 sec rest

4x50   Sprint choice of stroke @45 sec rest

Set 3: (Choice Equipment) 600/ 14:00

6x100  Freestyle Desc.1-3,4-6 @15-30 Sec rest

Cool-Down 200 /4:00

100 Swim 

100 Kick

4100 Yards 95 Minutes

9-23-21 - Stroke Sprint

Warm-up: 1500/30:00

200 Loosen

2 Rounds: 

2x100 Strong Kick @ 2:00

3x100 as: 75 Max Efficiency Free, 25 Strong Stroke @ 1:30-2:00

1x50 Fast Kick @ 1:00

4x25 Sprint Cycle @ :30

Stroke Sprint: 1300/28:00

4 Rounds: 

3x50 as: 25 Build Free, 25 Fast Stroke @ :50-1:05

1x100 Pull - Stretch-out / Reset @ 2:00

3x25 Fast Stroke @ :30/:35

Finishing Speed: 200/4:00

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 200/4:00

200 easy

9-16-21 - Stroke Speed

Warm-up: 1000/

200 Loosen

8x50 IMO - O:Kick  E:Drill @ 1:00-1:15

2x100 IM @ 1:30-2:15

8x25 Sprint Cycle @ :30

Power & Pull: 600/

6x50 Pull - Hold Stroke Count @ :50-1:00

1x300 Pull - Build by 100 @ 4:30-6:00

Stroke Speed: 1500/

3 Rounds: 

2x75 Strong Stroke @ 1:10-1:40

4x25 Fast thru 15 (2/3) @ :30/:35

2x50 Build Stroke @ :50/1:10

4x25 Last 10 Fast @ :30/:35

2x25 Fast Stroke @ :30/:35

Warm-down: 

200 easy