Saturday - 5-1-21 - Happy May Day

Warm-up: 1500/27:00

400 Loosen

100 Steady Kick

2x200 Pull @ :15r

100 Steady Kick

4x100 Desc. 1-4 @ 1:30-2:00

100 Steady Kick

Best Average: 1800/48:00

2 Rounds: 

4x100 Best Average @ 1:45-2:15

2:00r - easy swimming as needed

4x75 Best Average @ 1:20-1:40

2:00r - easy swimming as needed

4x50 Best Average @ 1:00

2:00r - easy swimming as needed

Warm-down: 500/11:00

3x100 Active Recovery @ :10r

4x50 Kick or Scull @ :10r

Thursday - 4-29-21 - Pull & Sprint

Warm-up: 1000/20:00

200 Loosen

200 Steady Kick

200 as: 50 Back, 50 Free

5x50 Best Tech. Free @ :40-:50

3x50 Desc. 1-3 @ 1:00-1:10

Pull: 1800/27:00-36:00

3 Rounds: 

1x450 Pull - Last 150 Drop PB, Add Strong Kick @ 6:30-9:00

3x50 Catch-up w/All Out Kick @ :50-1:00

Sprint: 1200/28:00

2 Rounds: 

3x50 Desc. 1-3 @ 1:00-1:10

3x25 All Out thru 10 @ :35

1x75 Active Recovery @ 1:30

3x25 All Out thru 15 @ :35

1x75 Active Recovery @ 1:30

3x25 All Out @ :35

1x75 Active Recovery @ 1:45

1:00r

Warm-down: 300/7:00

300 easy

Tuesday - 4-27-21 - Stroke Endurance & Capacity Free

Warm-up: 1700/31:00

400 Loosen

6x50 as: 25 Drill, 25 Swim @ :50/1:00

    Suggested Drills: 

        Fly - Single Arm

        Back - 2 Right, 2 Left, 4 Normal (2-2-4)

        Breast - 1 Pull / 2 Kick

        Free - Catch-up

6x50 Desc. 1-3; 4-6 @ :45/:55  OR  IM Switch @ :50/1:00

400 Pull

6x25 Kick @ :30/:35

6x25 @ :30/:35

    1-2. Half FAST, Half easy

    3-4. Half easy, Half FAST

    5-6. ALL FAST

Stroke Endurance: 1500/25:00-34:30

3x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30-2:10

3x100 as: 25 Strong Stroke, 75 Best Tech. Free @ 1:30-2:10

3x100 as: 25 Best Tech. Free, 25 Strong Stroke @ 1:30-2:10

3x100 as: 25 Strong Stroke, 25 Best Tech. Free @ 1:30-2:10

Reset

3 Rounds: 

1x50 Strong Stroke @ :50-1:05

1x50 Best Tech. Free @ :50-1:05

Capacity Free: 1500/20:00-26:30

2x100 Max Efficiency Free @ 1:20-1:50

6x50 Best Tech. Free - Subtle Acceleration @ :40-:50

3x100 Max Efficiency Free @ 1:20-1:50

4x50 Best Tech. Free - Greater Acceleration @ :40-:50

4x100 Max Efficiency Free @ 1:20-1:50

2x50 Best Tech. Free - BIG Acceleration @ :40-:50

Warm-down: 300/7:00

300 easy

4-24-21 - IM & Aerobic Free

Warm-up: 1400/25:00-30:00

4x150 as: 50 Free, 50 Back, 50 Free @ :10-15r

300 Kick

300 Pull

8x25 Sprint Cycle @ :30

IM: 900/16:30-19:30

3 Rounds: IMO - No Free

3x25 Strong Stroke @ :30-:40

3x50 IM Switch - R1.Fly/Back  R2.Back/Breast  R3.Breast/Free @ :50-1:00

3x25 All Out Free @ :30

Aerobic Free: 1200/20:00-27:30

6 Rounds: Continuous + :30r after R3

1x100 Best Tech. Free - Maintain Strong Kick @ 1:25-2:00

1x100 Strong Free Kick @ 1:50-2:30