11-18-24 No Fly, No Cry

Warm Up 1200/30:00

300 Choice Loosen

3x150 @:30s Rest -50 Kick -50 Drill -50 Swim, Build - Reverse I.M Order, No Fly (Free, Breast, Back)

9x50 @:10s Rest #1.-3. Free Breathing 3/5/7; 4-6 Free, Descend; 7-9 I.M. Order No Fly (Back, Breast, Free) 

Main Set 2700/60:00

3 Rounds

1x200 @:30s Rest Free Build to Fast Finish

2x100 @:15s Rest Choice Stroke -25 Scull -50 Smooth -25 Fast

4x50 @:15-30s Rest Choice Kick -Odds Fast -Evens Smooth

8x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth

1x100 @:30s-1:00 Min Rest Active Recovery

Cool Down 200/5:00

200 -50 Free -50 Back

4100 Yards 95 Minutes

11-16-24 Your New Favorite Swim Workout

Warm Up 800/20:00

200 Choice Loosen

4x50 @:10-15s Rest Kick 

8x25 @:10-15s Rest I.M Order Drill/Build

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

Main Set 3000/70:00

3 Rounds

2x25 @:15s Rest Fly Fast

1x50 @:30s-1:00 Min Rest Active Recovery

4x25 @:15s Rest Backstroke Fast

1x50 @:30s-1:00 Min Rest Active Recovery

6x25 @:10-15s Rest Breast Fast

1x50 @:30s-1:00 Min Rest Active Recovery

8x25 @:10-15s Rest Free Fast 

1x50 @:30s-1:00 Min Rest Active Recovery

4x50 @:20-30s Rest Choice Stroke Descend 1-4

1x100 @1:00 Min Rest Active Recovery

Cool Down 5:00

1x300 Choice Loosen Every 3rd 25 Scull

4200 Yards 95 Minutes 

11-13-24 Fast and Focused

Warm-Up 800/20:00

200 Choice Loosen

200 Pull

4x50 @:10-15s Rest Kick Desc. 1-4

4x50 @:10-15s Rest Choice Stroke Drill/Swim

Main Set 2400/55:00

4 Rounds

4x100 @:15-30s Rest Desc. 1-4

2x75 @:15-20s Rest I.M No Fly

1x50 @:30s Rest Choice Stroke Fast

Sprint 400/10:00

4 Rounds

1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Kick

1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Swim

1x25 @:10-:15s Rest Smooth 

1x25 @:10-:15s Rest  All out Choice Stroke

Cool Down 300/6:00

6x50 @:10s Rest -O Kick -E Swim

3900 Yards 91 Minutes

11-11-24 Beyond the Basics

Warm-Up 700/20:00

300 loosen

6x50 @:10-15s Rest I.M Switch 

4x25 @:10-15s Rest  Scull W/ Light Kick

Drill 800/20:00

*Pick a stroke and stick to it for each swim through this ladder. Concentrate on having a strong kick. You may vary your drills throughout the set.

1x25 @:10s Rest Rest Drill 

1x50 @:10s Rest Rest Kick/Drill

1x75 @:10s Rest Rest Kick/Drill/Swim

1x100 @:15s Rest Rest Kick/Drill/-50 Swim

1x75 @:10s Rest Rest Kick/Drill/Swim

1x50 @:10s Rest Rest Kick/Drill

1x25 @:10s Rest Rest -Drill

Kick 400/15:00

2x(2x50+4x25)

50 @:10-15s Rest #1 =Sprint 

50 @:10-15s Rest#2 =Build

25 @:10s Rest=Sprint

*30s-1:00 Min Reset between Rounds*

Main Set1800/45:00

4 Rounds

3x50 @:10-15s Rest Pull Build (Snorkle, Paddles)

2x75 @:20-30s Rest I.M No Free Fast 

2x25 @:15s Rest  Free Fast 

2 Rounds

4x50 @:10-15s Rest Desc. 1-4

4x25 @:15s Rest Fast

*30s-1:00 Min Reset between Rounds*

Cool Down 300/6:00

100 Swim

100 Kick

100 Pull

4000 Yards 106 Minutes