4-10-21 - Pull & Best Average

Warm-up: 1600/32:00

400 Loosen

4x150 as: 50 Drill, 100 Sw @ 2:15-3:00

4x100 Desc. 1-3; Hold 4 @ 1:20-2:00

4x50 Sprint Cycle @ 1:00

Pull: 900/18:00

2x200 Pull @ 3:00-4:00

2x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:15-3:00

2x100 Best Tech. Free - Maintain Strong Kick @ 1:30-2:00

Best Average: 1500/33:00

4x75 Hold Best Average @ 1:30

1x200 Active Recovery @ Reset

6x50 Hold Best Average @ 1:00

1x200 Active Recovery @ Reset

12x25 Hold Best Average @ :30

1x200 Active Recovery @ Reset

Warm-down: 200/4:00

200 easy

4-8-21 - Pull & Power, Sprint Free or Stroke

Warm-up: 1300/

200 Loosen

    (1x50 Strong Kick @ 1:00-1:15

4x(1x50 Pull - PB below Knees @ :55-1:00

    (1x50 Best Tech. Free - Maintain Strong Kick @ :50-1:00

200 IM - Drill, Swim

    (1x25 as: 12.5 Fast, 12.5 easy @ :25/:30

4x(1x25 Max Efficiency - 2 Breath Max @ :30/:35

    (1x25 Fast @ :35/:40

Pull & Power: 1000/

4x25 All Out Kick @ :30-:40

4x25 Dog Paddle @ :30-:40

1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:00-6:00

4x25 All Out Kick @ :30-:40

4x25 Catch-up w/All Out Kick @ :30-:40

1x300 Pull - Last 100 Drop PB, Add All Out Kick @ 4:00-6:00

Sprint Free or Stroke: 1000/

6x75 as: 50 Best Tech. Free, 25 All Out @ 1:20-1:40

2x25 All Out thru 15 @ :30

:30r

6x50 as: 25 Best Tech. Free, 25 All Out @ :55-1:05

2x25 All Out last 10 @ :30

:30r

6x25 All Out @ :30

Warm-down: 300/

300 easy

4-6-21 - Aerobic IM or Free

Warm-up: 1500/32:00

400 Loosen

200 Strong Kick

100 Scull

6x100 Desc. 1-3; 4-6 @ 1:30-2:00

8x25 Sprint Cycle @ :30

IM: 1500/32:00

4x100 as: 75 Best Tech. Free, 25 Strong IMO @ 1:30-2:00

3x50 IM Switch @ :50-1:00

4x100 as: 25 Strong IMO, 50 Best Tech. Free, 25 Strong IMO @ 1:35-2:10

3x50 IM Switch @ :50-1:00

4x100 IM @ 1:40-2:20

OR

Free: 1500/29:00

2x150 Best Tech. Free @ 2:10-3:00

2x200 Best Tech. Free @ 2:50-4:00

16x50 as: 

    1-3. Best Tech. Free @ :40-:55

    4. Best Tech. Free - BC6-7 @ 1:00

Warm-down: 300/6:00

300 easy

4-3-21 - Pull & Power, IM or Free

Warm-up: 1100/22:00

12x50 Best Tech. Free - Count Strokes / Shake-out

    1-4. @ :50-1:00

    5-8. @ :45-:55

    9-12. @ :40-:50

2x50 Kick - Build to Fast @ 1:00-1:15

6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00

2x50 Kick - Build to Fast @ 1:00-1:15

Pull & Power: 1100/23:00

6x25 as: 12.5 Hand-Lead Kick, 12.5 Catch-up w/All Out Kick @ :30/:35

2x200 Pull - Max Power! @ 2:45-4:00

6x25 Kick as: 12.5 Most Powerful Fly Kick, 12.5 All Out Free Kick @ :30/:35

8x50 Pull - Max Power @ :50-1:00

    O:Normal PB

    E:PB below Knees - Engage Core

IM: 1800/36:00

2 Rounds: 

3x25 Strong Fly - Count Strokes + Maintain Speed @ :25-:35

3x50 Strong Back - 2nd 25 Faster than 1st 25 @ :45-1:00

3x50 Build Breast - Max Power on P/Os @ :50-1:00

3x25 All Out Free - Head Down to Finish @ :25-:35

After Round 2: 

1x400 IM as: 25 Free, 25 Stroke, 25 Free, 25 Stroke @ 1:00r

1x300 IM as: 25 Stroke, 25 Free, 25 Stroke @ 2:00r

1x200 IM

OR

Free: 2100/42:30

6x150 as: 50 Strong Free Kick, 100 Best Tech. Free - Maintain Strong Kick @ 2:15-3:15

6x50 Best Tech. Free - Maintain Strong Kick @ :40-:50

6x100 as: 50 Strong Free Kick, 50 Best Tech. Free - Maintain Strong Kick @ 1:30-2:10

6x50 Best Tech. Free - Maintain Strong Kick @ :40-:50