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