5-10-22 Aerobic/Endurance/Open water

Warm Up 900/18:00

4x100Free @2:00 Loosen @2:00

6x50 Desc. 1-3,4-6 OR I.M Switch @:50 -1:00

8x25 Sprint Cycle 1 Free 1 No Free @:30

(Fins)Drill 800/18:00

8x75 By 25 Alligator Drill/Build Free/Kick @1:45

4x50 As 25 Strokes Relaxed 25 Strokes Fast @1:00

Endurance/Threshold 2400/44:00

600 Swim Smooth OR 10 min swim see how far you can go. @10:00

4x150 Build each 50 to sprint @2:30-3:00

400 Smooth Free @6:00

4x100 Best Avg Fast with Fins @1:30-2:00

200 Free Smooth @3:30-4:00

4x50 All out @1:00

Warm Down 100/2:00

100 Loosen

4200 Yards/ 82 Minutes

5-7-22 Happy Mother's Day Weekend

Warm-Up 600/12:00

200 Loosen

100 Kick 

4x50 Desc 1-4 Or I.M K/S @:1:00

4x25 Sprint Cycle @:30

Main Set 1700/34:00

4x200 @4:00-4:30

1-2Pull-Breathing Every 3(1)/5(2)

3-4 As 25K-25Drill-50Build

3x(3x100) Desc 1-3 @1:30-2:00

R1 Swim R2 Kick Or I.M R3 Fins/Pads

Warm Down 300/6:00

100Swim

100Kick

100Dolphin Dive

2600 Yards 52:00 Minutes

5-5-22 53 Fifty's of fun

Warm-Up 900/19:00
300 Loosen
4x50 Kick  @1:15
6x50 I.M Switch Or Desc. 1-3, 4-6 @1:00
4x25 Sprint Cycle @:30
Kick 400/10:00
8x50 @ 1:15
-O 6K Switch Free Or Stroke Choice
-E Kick 
Pull 900/15:00
6x (1x100 Pull @1:30-2:00
     (1x50 as 25 Scull 25 Build@1:00
Speed Play and Kick 1,550/34:00
10x50 -1-4 Drill, 5-8Build, 9-10 All Out @1:00
8x50  -O Kick -E Build 1:15
6x50  -Desc. 1-3 4-6 @1:00
4x50  -O Fast -E Smooth 1:00
1x100 Kick @2:30
1x50 All out @1:00
Warm Down 250/5:00
200 Loosen
50 Flop

4000 Yards/ 83 Minutes

5-3-22 Aerobic and Speed

Warm-Up 900/18:00

300 Loosen

2x100Kick @2:00

100 I.M or Pull

4x50 Desc. 1-4 @1:00

4x25 Sprint Cycle  @:30

Aerobic 1000/24:00

2x(1x300 1x200 4x25 ) 

300 Alt. 75 Swim 75 Kick @5:30-6:00

200 Alt. 50 Build 50 Swim 3:30-4:00

4x25 Fins on Fast @:30

Speed 1700/38:00

8x75 As 25 Scull 25 Streamline Kick 25 Build @1:30-2:00

10X50 As 50 Drill 50 Build to Sprint @1:00

24x25 As 3Fast 1 Smooth @:30-40

Loosen 400/8:00

200 Swim

100 Kick

100Scull

4000 Yards 88 Minutes