O2 Swimming

Monday Get After It Swim Workout:
Warm up: 300 free, focus on smooth technique early (NOW) !
300 drill/swim = renew your real potential
300 kick/drill
100 SWIMITTs
Main set: 600 at 80% + with Agility paddles, drop for the last 100
300 pull ankle buoy, drop for the last 100
200 back with a negative back half
4 x 50s descend to #3 and hold
7 x 100s: odds are choice stroke / evens are free
4 x 25s ALL FAST
Cool down: 100 corkscrew
100 lazy IM
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Total: 3300 yards . A Great start to the week. 👍👍

JOB for a day.... Actually 1.5 hours, cash money ! Sunday Oct 27 from 7 am ~ 8:30 am. First TEXT (only) gets the job !! ***Hurry hurry, I am also contacting a few directly 😇. Location: George School in Newtown, PA

MONDAY Swim Workout.... *****. A few have asked about the addition of more stroke work, shorter sets and faster times... I started PERIODIZING my year about 7-8 years ago so we don't get stale. When the swimmers are "in season", so am I, hence the look of the workouts more recently... If you are an adult or a tri kid = as always, use these as a guideline or bounce me with questions... Keep swimmin.

Warm up: 300 free
300 drill/swim
300 kick/drill
100 IM
Mainset: 400 free up tempo
200 back with a race back 50
400 pull ankle buoy, drop for the last 100
8 x 100s: choice (only half can be free )
4 x 50s all fast = 10 seconds rest should be good (I will descend from 60, 55, 50, 45 total interval)
100 EZ free
Cool down: 100 corkscrew
100 lazy IM
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Total: 3300. Happy Monday. Eagles now 4-2 ✅

Friday Swim Workout...***As you see this week, the workouts are more SWIMMER focused and while we are still hitting 10,000/week - no more 4,000 IM Fridays for a bit. Getting faster is the winter focus (and much more than just freestyle).
Warm up: 400 free , start getting your cruise on
300 drill/swim
300 kick/drill
Mainset: 200 IM
200 free recovery
200 back
200 free recovery
200 choice....mix it up, just not all free
5 x 100s, same order as above
400 pull ankle buoy, drop for the last 100
4 x 50s descend
4 x 25s HOLD speed
Cool down: 100 corkscrew
100 lazy IM
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Total: 3,400 and 10,000 this week 💪

Wednesday Rampig up speed Swim Workout ~
Warm up: 300 free
300 drill/swim
300 kick/drill
100 IM
Main set: 200 with Manta paddles, drop for the last 50
100 back
200 TABATA SET, all out as always...
400 pull ankle buoy, drop for the last 100
6 x 100s choice, keep rest interval 10 seconds, NOT ALL free
200 pull ankle buoy HARD, drop for the last 50
100 back
4 x 50s keep fast interval
100 easy free for best SPL
Cool down: 100 corkscrew
100 lazy IM
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Total: 3300 yards . ****Dropping to 10,000 a week, but speed coming up = the goal.

Keep swimmin Monday Workout #23,416
Warm up: 300 free
300 drill/swim
300 kick/drill
100 IM
Main set: 200 free for time
3 x 100s descend
200 back
300 pull ankle buoy, drop for the last 100
200 IM
300 with Manta paddles, drop for the last 100
6 x 50s mix REAL SPEED and some stroke
100 easy free
Cool down: 100 corkscrew
100 lazy IM
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Total: 3300 yards... **Anyone notice we are up 100 this Monday?

Friday Swim Workout ~
Warm up: 400 free, stretch it out
300 drill/swim
300 kick/drill
Mainset: 5 x 200s , #2 and 4 are stroke
600 free with Manta paddles , drop for the last 100
400 pull ankle buoy, drop for the last 100
4 x 50s all FAST
4 X 25s FASTER
100 EZ check SPL
Cool down: 100 corkscrew
100 lazy IM
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Total: 3600 for a clean 10,000 week

Wednesday Swim Workout ~
Warm up: 300 free
300 drill/swim
300 kick/drill = mostly underwater work
100 SWIMMITTs
Mainset: 200 TABATA set 💨
300 pull ankle buoy, drop for the last 100
500 - 400 - 300 - 200 - 100. = 1500 ✅. **add some stroke work in here somewhere (eg, make the 200 an IM ?)
Cool down: 100 corkscrew
100 lazy IM
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Total: 3,200 yards

Monday Swim Workout ~
Warm up: 300 free
300 drill/swim
300 kick/drill
100 IM
Mainset: 600 free at 80% with Agility paddles, drop for the last 100
400 free with ankle buoy, drop for the last 100
200 back
100 free on the clock
200 Stroke..IM, Back, breast, whatever....
3 x 100s free descend
4 x 50s choice (only 1 can be free)
Cool down: 100 corkscrew
100 lazy IM
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Total: 3,200 yards. ****Starting to work more on both SPEED and STROKE (not free) this time of year. No long breaks on the wall... 1 minute is way too long.... HINT !!!

NOT a Friday 4,000 (sorry), just a light workout...
Warm up: 400 free
300 drill/swim 300 kick/drill
Mainset: 300 with Manta paddles , drop for the last 100
300 with Z2 fins, drop for the last 100
300 with ankle buoy, drop for the last 100
100 back at race pace
400 free up tempo
200 back
2 x 100 free , descend
4 x 50s: stroke
Cool down: 100 corkscrew
100 lazy IM
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Total: 3,200 yards (only....)

Wednesday Swim Workout ~
Warm up: 300 EZ free
300 drill/swim
300 kick/drill
100 SWIMMITTs
Mainset: 400 free with a negative back half
200 with ankle buoy, drop for the last 50
200 back with Z2 fins on
200 free
400 with Manta paddles, drop for the last 100
200 back
2 x 100s descend
4 x 50s stroke, IM order
Cool down: 100 corkscrew
100 lazy IM
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Total: 3,200