3-31-22 - Front-end Speed & Aerobic (It's another long one!)

Warm-up: 1400/28:00

300 Loosen

4x75 as: 25 Kick, 50 Catch-up w/Strong Kick @ 1:15-1:30

3x100 as: 25 Max DPS Breast, 25 Max Efficiency Free @ 1:30-2:00

4x75 Desc. 1-3; Hold 4 @ 1:15-1:30

8x25 Sprint Cycle @ :30

Front-end Speed: 800/16:00

8 Rounds: 

1x25 Fast @ :30

1x75 Max Efficiency Free @ 1:15-1:30

IM Variation: IMO by Round on 25s Fast / 75s Max Efficiency Free

Aerobic: 1600/32:00

4 Rounds: 

1x200 Pull - Last 100 Drop PB, Add Strong Kick @ 3:00-4:00

4x50 Max Efficiency Free - Maintain Strong Kick @ :45-1:00 (Short rest)

Warm-down: 200/4:00

200 easy

3-28-22 - Aerobic (it's a long one!)

Warm-up: 1000/20:00

200 Loosen

2x100 Kick @ 1:45-2:00

200 Pull - Count Strokes

2x100 IM @ 1:45-2:00

8x25 Sprint Cycle @ :30

Aerobic: 2700/54:00

1x400 Negative Split (2nd 200 Faster than 1st) @ 6:00-8:00

2x(2x75 Max Efficiency Free @ 1:00-1:30 (short rest - think less than :10r)

    (1x50 Build @ 1:00

2x200 Negative Split (2nd 100 Faster than 1st) @ 3:00-4:00

2x(2x100 Max Efficiency Free @ 1:20-2:00 (short rest - think less than :10r)

    (1x50 Build @ 1:00

4x100 Negative Split (2nd 50 Faster than 1st) @ 1:30-2:00

2x(2x125 Max Efficiency Free @ 1:40-2:30 (short rest - think less than :10r)

    (1x50 Build @ 1:00

IM Variation - Negative Split as IM + 50s Build IMO

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:easy  E:Fast @ :30

Warm-down: 400/8:00

400 easy

3-26-22 - Power & Best Average

Warm-up: 1000/20:00

200 Loosen

4x50 Strong Kick @ 1:00

200 IM - Drill, Swim

4x50 Max Efficiency Free @ :45-1:00

8x25 Sprint Cycle @ :30

Power: 1200/24:00

4x300 Pull - Last 100 Drop PB, Add Strong Kick @ 4:00-6:00

Pre-Set: 500/10:00

4x50 as: 25 Drill, 25 Swim @ :50-1:00

6x25 Max Efficiency or IMO @ :30

3x50 Desc. 1-3 @ :50-1:00

Best Average: 800/16:00

Could be All Free, Free & Stroke, or IM

8x100 Best Average @ 2:00

Warm-down: 300/6:00

300 easy

3-19-22 - Pull, Best Average, & Finishing Speed

Warm-up: 1000/20:00

200 Loosen

8x50 @ :50-1:00

    O:25 Kick, 25 Catch-up w/Strong Kick

    E:25 Catch-up w/Strong Kick, 25 Kick

200 IM - Drill, Swim

8x25 Sprint Cycle @ :30

Pull: 600/12:00

3x100 Pull - Count Strokes @ 1:30-2:00

2x100 Pull - Maintain Stroke Count @ 1:25-1:55

1x100 Pull - Maintain Stroke Count @ 1:20-1:50

Best Average: 1200/34:30

6x50 Desc. 1-3; 4-6 @ :45-1:00

:30 Rest / Reset

2x150 Best Average @ 3:00-4:30

:30 Rest / Reset

3x100 Best Average @ 2:00-3:00

:30 Rest / Reset

6x50 Best Average @ 1:00-1:30

Goal is to swim faster "300s" each time.  

IM Option - 6x50 IM Switch + IM Variations for 150s, 100s, & 50s

Finishing Speed: 400/8:00

2 Rounds: 

2x25 Fast, easy @ :30

2x25 easy, Fast @ :30

4x25 O:Fast  E:easy @ :30

Warm-down: 400/8:00

400 easy