12-13-25 Legs Lead Everything

Warm Up 800/20:00

200 Swim -Mix it Up

4x50 @:10-15s Rest  I.M Order -25 Streamline Kick on Back -25 Swim 

4x75 @:10-15s Rest

Odd = Free / Even = Back (drill → drill → swim)

-25 1 Pull 6 Kick -25 3 Pull 6 Kick -25 Swim

4x25 @:10-15s Rest  Flutter Kick Build to Fast

Pre Set 650/20:00

6x50 @:10-15s Rest

-Odds -25 Breaststroke w/ a butterfly Kick -25 Double Arm back with a dolphin kick

-Evens -25 butterfly with a Flutter Kick -25 Breaststroke with a Flutter Kick

4x50 @:10-15s Rest 

-Odds Swim with an aggressive kick 

-Even Normal Swim

6x25 @:10-15s Rest

-Odds Streamline Dolphin kick on back 

-Evens Freestyle with a dolphin kick

Main Set 2100/45:00

3 Rounds

1x200 @:20s Rest Swim Build Kick Tempo by 50

4x50 @:10-15s Rest #1–2 Swim build #3–4 Kick build

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

4x25 @:5-10s Rest Sprint Cycle 

1x100 as -75 Free Breathing 3/5/7 -25 Double Arm Back

Cool Down 200/5:00

4x50 Choice 

3750  90 Minutes

12-10-25 Steady State Stress

Warm Up 900/25:00

3x100 #1.&2. Smooth #3.Build to 80%

4x75 @ -Odds 50 Kick -25 Swim -Evens 25 Swim -50 Kick

6x50 @ Pull 2x With Buoys at Ankles 2xBuoy at Knees  2x Buoy at thighs

Pre Set 600/15:00

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

4x50 @:10-15s Rest I.M -25 R Arm -25 Left Arm

6x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

Main Set 2000/45:00

2 Rounds 

1x200 @:20-30s Rest Threshold Pace (Uncomfortable Sustainable Pace)

3x100 @:10-15s Rest Descend 1-3. 3=90%

6x50 @:5-10s Rest Descend 1–4 to 90%. 5–6 Hold or Beat #4.

1x200 @Reset Active Recovery -50 Kick -50 Drill -100 Swim 

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,1,2,3,4 

3700 Yards 90 Minutes

12-8-25 Hold The Water

Warm Up 800/20:00

200 Silent Swim

4x75 @:15s Rest Kick/Drill/Swim

#1. 25 Kick on side (switch halfway) / 25 Catch-Up / 25 DPS

#2. 25 Kick on stomach / 25 Fingertip Drag / 25 DPS

#3. 25 Kick on Back / 25 3R-3L Back Drill / 25 DPS

#4. 25 Breast Kick / 25 1 Pull 2 Kick Drill / 25  DPS

4x50 @:10-15s Freestyle Drill #1. 1Pull 6Kicks  #2.Single Arm Free(Opp arm extended) R #3. Free(Opp arm extended) L #4. 3 Pulls 6  Kicks

4x25 @:10s -Odds As Few Strokes As Possible -Odds As Few Breaths As Possible 

Backstoke Drill 500/15:00

4x50 @:10-15s Rest Back Drill #1 Single Arm(switch at 25) #2.1 Pull 6 Kicks #3. 3 Pulls 6 Kicks #4. Backstroke Swim

4x50 @:10-15s Rest Backstroke -Odds  Distance Per Stroke  -Evens Build

4x25 @:10s Rest -Odds As Few strokes As possible -Evens Double Arm Backstroke

Pyramid 1650/40:00

3x100 @:5-10s Rest Descend 1-3. (to ~80%)

2x200 @:10-15s Rest #1. Hold 80%Speed  #2. -100 80% -100 90%

3x150 @:20s Rest Build to Fast by 50

4x100 @:10-15s Rest Breathing 3/5/3/5 by 25

4x25 @:15s Rest -Odds Fast -Evens Smooth

Speed 600/15:00

4x25 @:20s Rest Fast

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

4x25 @:15s Rest -Odds Fast -Evens Smooth

4x25 @:20s Rest  Fast

4x50 @:15s Rest Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

Cool Down 200/5:00

4x50 Choice

3750 Yards 95 Minutes

12-6-25 Hold Your Water

Warm Up 900/20:00

200 Choice -Mix it Up

6x50 @:15s Rest -Odds Kick -Evens Pull

1x100 @:20s Rest I.M

4x50 @:10-15s Rest Drill #1. Catch Up #2. 1 Pull 6 Kicks #3. 3 Pulls 6 Kicks. #4. 3 Pulls 3 Second Glide

4x25 @:10s Rest  Free As Few Strokes as possible 

Pre Set 600/15:00

4x50 @:15s Rest -15Yards "Slow Motion Freestyle" 35 Yards Building Pull Tempo While Maintaining Glide Rhythm

4x75 @:15s Rest -25 Right Arm -25 Left Arm -25 Full Stroke(Opposite Arm Extended For Single Arm)

1x100 @ Pull W/ Paddles. Knuckles over the Top of the Paddle 

Main Set 2100/45:00

3 Rounds

1x200 @:20s Rest Choice Pull Equipment -150 "Silent Swim" Last 50 Drop Buoy- Catch Up Drill W/ an Over Kick

4x50 @:15 Rest -Distance Per Stroke+Descend 1-4.( Maintain Stroke Count. Lower Time Every 50) 

4x25 @:20s Rest -Odds Builds -Evens Fast

1x200 @Reset  Negative Split -Maintain Stroke Count every 50

Cool Down 200/5:00

4x50 Choice 

3800 Yards 85 Minutes