9-30-24 Race Pace Gauntlet

Warm-Up 900/25:00

300 Choice Loosen

6x50 @:10s Rest -O Weak Stroke Drill -E  Choice Stroke Swim

4x50 @:10s Choice Stroke -25 Kick -25 Swim

4x25 @:10s Rest  Choice Stroke Build Each to 85%

Main Set 2500/55:00

8x25 @:15-20s Rest Choice Stroke, Fast 100 Pace

4x50 @:15-20s Rest Choice Ez -1,3 Drill

6x50 @:20-30s Rest  Choice Stroke, Fast 200 Pace

2x100 @:15-20s Rest Choice Stroke EZ -last 25 Streamline Kick

4x100 @:30-40s Rest Choice Stroke, Fast 500 Pace 

1x200 @:30-40s Rest Choice Stroke Ez 

2x200 @:30-40s Rest Choice Stroke Fast, Maintain Breathing Pattern. 1000 Pace

1x200 @:30-40s Rest Choice Stroke Ez

1x400  Choice Stroke Race ,Choice Equipment

Cool Down 400/10:00

1x100 Swim

1x100 Kick

1x100 -50 Scull -50 Swim

4x25 Dolphin Dive

80 Minutes 3800 Yards

9-28-24 Pace, Power, Perform

Warm-Up 600/15:00

200 Choice Loosen

4x75 @:10s Rest - Choice Stroke -50 Drill -25 Swim

100 I.M

Kick(Fins) 400/10:00

4x100 @:10-15s Rest Flutter Kick 

-25 Right arm Lead -Front Side Kick

-25 Streamline Back Kick

-25 Left Arm Lead -Front Side Kick

-25 Superman arms Front Kick 

Main Set 2800/60:00

2x(3x100+150)

100= @:5-10s Rest Free 85% effort

150= @:30s Rest Free 50 Fast 100 EZ

1x50 Choice Active Recovery

3x(3x75+125)

75= @:5-10s Rest Free 85% effort

125= @:30s Rest50 Fast 75 EZ

1x50 Choice Active recovery

3x(3x50+100)

50= @:5-10s Rest Free 85% effort

100=@:30s Rest 25 Fast 75 EZ

Cool Down 200/5:00

4x50 Choice EZ

4000 Yards 90 Minutes

 

9-25-24 Breathe Deep, Swim Fast

Warm-up 900/20:00

300 Choice Loosen

100 Choice Kick

4x50 @:10-15s Rest I.M.O Drill/Build

1x100 Pull 

8x25 @:10s Rest Choice  Desc. 1-4,5-8

 

Drill 300/6:00

1x100 @:20s Rest Butterfly -25 Right Arm -25 Left Arm -25 2/2/2 -25 Butterfly Build

1x100 @:20s Rest Backstroke -25 Right Arm -25 Left Arm -25 3/6/3 -25 Backstroke Build

1x100 @:20s Rest Breaststroke -25 Right Arm -25 Left Arm -25 -25 1 Pull 3 Second Glide -25 Breaststroke Build

Main Set 2600/60:00

4 Rounds *Sprints I.M.O by Round

4x25 @ Underwater Sprint Kick*Submerge After Breath

1x50 @:15s Rest Choice EZ

2x50 @:30s Rest Choice Sprint

1x100 @:20s Rest Choice Ez

1x100 @:15s Rest Choice Sprint

1x200 @:30s Rest Choice Ez -100 Kick -100 Swim

Cool Down 100/2:00

1x100 Double Arm Back With A breast Kick 

88 Minutes 3900 Yards

9-23-24 Endurance Meets Speed

Warm-Up 900/25:00

300 Choice

6x50 @:10s Rest Kick -25 Free-25 Choice

200 I.M Kick/Drill 

100 I.M

Main Set 2850/60:00

3 Rounds

3x100 @:10-15s Rest Choice Descend 1-3

3x75 @:10-15s Rest Choice -25 Scull -25 Smooth -25 Fast

1x50 @:20s Rest Active Recovery

3x50 @:10-15s Rest Choice Build to 90%

1x50 @:20s Rest  Active Recovery

3x25 @:15s Rest Choice #1,3 Fast #2 Smooth

1x100 @:30s Rest Active Recovery

Cool Down 250/5:00

1x50 Dolphin Dive

1x50 Free

1x50 Double Arm Back Stroke

1x50 Choice

1x50 Dolphin Dive

4000 Yards 90 Minutes