10-22-25 Find Your Gear

Warm Up 900/25:00

300 Every 3rd 25 Double Arm Backstroke

4x50 @:10s Rest Choice Stroke -Odds Kick -Evens Swim

4x50 @:10s Rest Drill #1.Catch Up w/ an Overkick #2. Fist Drill #3. Finger Tip Drag Drilll #4. 3 Strokes 6 Kicks

8x25 @:10-15s Rest -Odds Build -Evens Fast

Pre Set 700/20:00

8x25 @:10-15s Rest Choice Stroke  -Odds 1st 15 meters Fast -Evens Last 10 Meters Fast

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

1x200 Pull Breathing 3/4/5/6 By 50

Main Set 2000/45:00

4 Rounds

1x200 @:20s Rest Build to 85%-90% 

2x100 @:15s Rest Aiming to be within 2 Seconds of your 200 Pace

4x25 @:15-30s Rest Fast

Cool Down 200/5:00

4x50 @:10-15s Rest Choice

3800 Yards 95 Minutes

10-20-25 Engine Room Day

Warm Up 800/20:00

300 Choice -Mix Up Strokes

4x50 @:10s Rest -25 Streamline Kick On Back -25 Swim

4x50 @:10s Rest  I.M Order -25 R Arm -25 Left Arm 

4x25 @:10-15s Rest Choice Kick Build 

Pre-Set 600/15:00

6x50 @:10s Rest -Odds Streamline Dolpin Kick On back -Evens Flutter Kick on  Side(Switch Sides Per 25)

4x25 @:5s Rest ½ Scull W/ a Strong Kick ½ Swim

1x100 Distance Per Stroke Free

 

Main Set 2400/55:00

3 Rounds 

1x200 @:20s Rest Kick Build Each 50

4x50 @:10-15s Rest Choice Stroke Descend 1-4

4x25 @:10s Rest Sprint Kick 

4x50 @:10-15s Rest Choice Stroke Build 

1x100 @:15s Rest Pull w/ buoy Focusing on Bi Lateral Breathing

Cool Down 200/5:00

4x50 -Double Armbackstroke /25 Choice 

4000 Yards 95 Minutes

10-18-25 Master The Medley

Warm Up 900/20:00

300 Every 3rd  25 Backstroke

200 Pull W/ Buoy and Paddles-Bilateral Breathing

100 Choice Kick

200 I.M -25 Kick -25 Swim

4x25 @:10-15s Rest Choice Stroke Build

Backstroke Technique 600/15:00

4x50 @:10s Rest Backstroke -25 Right Arm -25 Left Arm (Arm that's not moving at your side)

4x75 @:10s Rest -25 Streamline Backstroke Kick -50 Backstroke

1x100 Backstroke 5Stroke 6Kicks

Main Set (I.M) 1850/40:00

3x50 @:5-10s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

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

6x50 @:10-15s Rest Back #1-3 Descend  #4-6 Ascend

4x50 @:10s Rest Free -25 Fast  -25 Smooth

6x50 @:10s Rest Breast Descend 1-3, Ascend #4-6

1x200 @:20s Rest Free Negative Split

3x100 @:15s Rest I.M Descend 1-3

4x25 @:10-15s Rest I.M Order All out 

Cool Down 200/5:00

4x50 Choice 

3550 Yards 80 Minutes

10-15-25 Fire Then Flow

Warm Up 800/15:00

300 Choice Loosen

4x50 @:10-15s Rest Choice Stroke -25 Kick -25 Swim 

4x50  @:10-15s Rest

#1. Catch Up

#2. 3Right Stroke 3Left Strokes

#3.  Fist

#4. Zipper Drilll

8x25 @:10-15s Rest Sprint Cycle 

Pre Set 600/10:00

4x25 @:10s  Rest Streamline Underwater as far as possible off the wall-After Swim Ez  To wall

4x50  @: 10-15s Rest

-Odds, Kick Builld 

-Evens, -25 Drilll -25 Build

4x50  @:10-15s Rest Descend 1-4

4x25 @:10-15s Rest  -Odds Drill -Evens Fast

Main Set 2000/45:00

A. 500

4x25 @:15-20s Rest Choice Stroke Fast

2x50 @:15s Rest -25 Smooth -25 Fast

4x50 @:10-15s Rest  Descend  1-4

1x100 @Reset Active Recovery

B. 700

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

3x100 @:15-20s Rest -75  Build  -25  Fast

4x25  @:10-15s Rest Kick Fast

1x100 @ Reset Active Recovery

C.850

4x25 @:10s Rest Distance Per Stroke 

3x50 @:15s Rest Build Each to Fast

3x100 @:15s Rest  -25 Sprint  -75 Smooth

1x100 @1:00 Min Rest Active  Recovery

1x100 @:30s Rest  Choice Stroke Build

4x25 @:15s Rest All Out

Cool Down 200/5:00

4x50 -25 Double Arm Back -25 Smooth

3650 Yards 85 Minutes