7-1-25 Cruise Then Crush

Warm Up 800/20:00

200 Choice loosen

200 Kick

4x50 @:15s Rest Pull W/ Paddles -Holding the paddles without the strap(Focus on High Elbow Catch)

4x50 @:15s Rest: Odds Fly/BK: Evens Br/Free

Main Set 3000/65:00

4x50 @:10-20s Rest Build

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Best Tech Free

5x100 @:15-20s Rest W/ Fins Desceend 1-3, Ascend 4-5

2x250 @:20-30s Rest W/ Paddles Smooth and Aerobic

1x500 @:30s Rest Every 4th 50 Pick Up the Pace

2x250 @:20-30s Rest Negative Split 

5x100 @:15-20s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

6-28-25 Crush the Climb

Warm Up 1000/25:00

300 Free Choice Loosen

4x100 @:15s Rest Kick -25 Free -25 No Free

4x50 @:10s Rest Free Descend 1-4

4x25 @:10-15s Rest Sprint Cycle 

Main Set 2900/65:00

4x50 @:10-15s Rest Free, Ascend each 50 (start fast, finish smooth)

1x300 @:30s Rest 3 Fly kicks off each wall + -Even 50's Build -Odds Cruise

4x100 @:15-20s Rest -50 Free -50 Back

5x50 @:15s Rest  Pull w/ Paddles Only Ascend #1–4, #5 smooth & long

1x300 @:30s Rest 3 Fly kicks off each wall + build each 75

3x100 @:15-20s Rest -50 Free -50 Back

5x50 @:30s Rest Rest Paddles And Fins Fast #1-4 Fast #5 Smooth

1x300 @:30s Rest Free 3 Fly Kicks off Each wall Build Each 100

2x100 @:15-20s Rest -50 Free -50 Back 

4x50 @:15-20s Rest Ascend 1-4 Choice Equipment

1x300 @:30s Rest Free 3 Fly Kicks off Each wall

1x100  Choice Stroke Sprint

Cool Down 200/5:00

1x200 EZ

4100 Yards 95 Minutes

6-26-25 Feel to Fire

Warm Up 900/25:00

3x100 -2 EZ 1x Build

4x75 Choice Stroke -Odds K/K/S S/K/K 

4x50 Choic Stroke  Descend 1-4

4x25 Sprint Cycle  

Main Set 2900/60:00

1x500 @:50s Rest Pull Negative Split to Strong

4x75  @:10s Rest Strong Consistent Pace

4x50 @:10-15s Rest Active Recovery

4x25 @:10-15s Rest Fast

1x400 @:40s Rest Pull Build by 200

3x75 @:10s Rest  Strong Consistent Pace

3x50 @:10-15s Rest Active Recovery

3x25 @:10-15s Rest Fast

1x300 @:30s Rest Pull Build by 100

2x75 @:10s Rest  Strong Consistent Pace

2x50 @:10-15s Rest Active Recovery

2x25 @:10-15s Rest Fast

1x200 @:20s Rest Pull Build by 50

1x75 @:10s Rest  Strong Pace

1x50 @:10-15s Rest Active Recovery

1x25 @:15s Rest Fast

Cool Down 200/5:00

1x100 Ez

2x50 @ -25 Kick -25 Swim

90 Minutes 4000 Yards

6-24-25 Drill to Dominate

Warm Up 800/20:00

300 Choice Loosen 

6x50 @:10s Rest -Odds Kick -Evens Pull

4x25 @:10-15s Rest Scull -Odds -Head First -Evens Feet First

1x100 Silent Swim (Try to Swim With Out Making a sound or Splash)

2x50 @:10-15s Rest Choice Stroke Build 

 

Pull 600/15:00(Pads Optional)

4x150 @:30s Rest -100 Pull Build to 80 -50 Drop Buoy Over Kick Build to 100 %

Main Set 2400/50:00

3 Rounds (Change Stroke Each Round)

3x50 @:10s Rest Kick Descend 1-3

3x50 @:10-15s Rest Drill

3x50 @:15-20s Rest Build Each 50 to 90%

1x200 @:30s Rest Free Breathing 3/5 by 50(Aerobic)

4x25 @:15-20s Rest Fast 

1x50 @:Reset Active Recovery  

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards