9-10-25 Hold Your Rhythm

Warm Up 800/20:00

4x200 @:20s Rest

#1 Swim 

#2 Kick 

#3 Pull

#4 Swim

Kick 400/15:00

4x25 @:10-15s Rest Max Underwater Dolphin Kick -After Ez Free to wall

4x25 @:10s Rest Streamline Flutter Kick On Back 

4x25 @:10s Rest Breaststroke Kick

4x25 @:10s Rest Streamline Flutter Kick on front -Stroke to Breath, Alt Sides

Drill 400/10:00

4x25 @:10-15s Rest Butterfly Drill

2x50 @:10s Rest Back Drill

2x50 @:10s Rest Breast Drill

2x50 @:10s Rest Free Drill

Main Set 1600/40:00

3x100 @:10-15s Rest Pull #1 Free Breathing Every 3 #2 Breathing 3/5/3/5 #3 Free Breathing 3/5/7 Last 25 Backstroke 

4x150 @:15s Rest Build Each 150 Try to stay in Aerobic Range-Odds Free -Evens Choice Stroke 

1x50 @:30s Rest Active Recovery

4x100 @:10-15s Rest Free Descend 1-4

1x50 @:30s Rest Active Recovery 

4x50 @:10-15s Rest  Choice Kick -25 Smooth -25 Fast

Cool Down 200/5:00

8x25 @:10-15s Rest

Breathing 4,3,2,1,1,2,3,4 by 25

3400 Yards 90 Minutes

9-8-25 Precision Before Power

Warm Up 750/15:00

1x150 @:10-15s Rest Swim

1x150 @:10-15s Rest Kick

1x150 @:10-15s Rest Drill 

1x150 @:10-15s Rest Pull 

1x150 @:10-15s Rest Swim

I.M 500/15:00

2 Rounds (*Round 1 Drill, Round 2 Swim)

1x25 @:5-10s Rest Fly

1x50 @:5-10s Rest Back

1x75 @:10-15s Rest Breast

1x100 @:15s Rest Free 

Main Set 1900/45:00

Set A.

2 Rounds (1000)

2x150 @:10-15s Rest Free Consistent Aerobic Speed

2x50 @:10s Rest Build to Fast

4x25 @:10s Rest -Odds Active Recovery -Evens Build to fast

Set B.

2 Rounds (900)

2x100 @:10s Rest Choice Stroke  #2 Fasters Than 1st

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

1x50 @ Reset Active Recovery

Cool Down 200/5:00

1x100 Kick 

1x100 Choice

3350Yards 80 Minutes

9-6-25 Descend and Deliver

Warm Up 1100/30:00

4x100 Choice -Loosen

6x50 @:10-15s Rest Pull #1. Buoy Between Thighs #2. Buoy Between Knees #3. Buoy Between Ankles

4x50  @10s Rest Choice Kick Build

4x50  @:10s Rest Choice Stroke Drilll

Main Set 1600/40:00

4 Rounds

1x100 @:10-15s Rest Kick -25 Flutter Kick -25 Dolphin Kick 

1x100 @:15s Rest Free Breathing 3/5/3/5

2x50 @:10s Rest Drilll 

1x100 @:15s Rest Choice Stroke Build

Cool Down 200/5:00 

1x100 Kick

1x100 Choice

75 Minutes 2900 Yards

9-3-25 Easy Does It

Warm Up 700/20:00 

200 Swim

100 No Free

4x50 @:10-15s Rest Pull W/ Choice Equipment

8x25 @:10s Rest Kick -Odds Flutter -Evens Choice 

Drill 500/10:00

4x100 @:10-15s Rest -25 Drill -25 Swim

1x100 Free Breathing 3/5/3/5 Per 25

*Fist Drill, Fingertip Drag, Catch Up,Single Arm*

Main Set 1500/40:00

3 Rounds

2x50 @:10s Rest Choice Kick Build to Moderate (Even Rounds Streamline Kick)

2x50 @:10s Rest Drill 

4x50 @:10-15s Rest Descend 1-4.(Get faster every 50,4th 50 Fast)

4x25 @:10-15s Rest -Odds Active Recovery-Evens Build to Fast

Cool Down 300/5:00

4x50 @:10-15s Rest -Odds Double Arm Backstroke -Evens Choice

1x100 Choice  

3000 Yards 75 Minutes