9-29-25 Stroke by Stroke

Warm Up 700/20:00

300 Choice Loosen

100  Kick

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

4x25 @:10-15s Rest Choice Stroke  -Odds ½ Smooth ½ Fast -Evens ½ Fast ½ Smooth

Pre Set 300/10:00

4x25 @:10-15s  Rest Front Scull

2x50 @:10-15s Rest -25 Right Arm -25 Left Arm Free (Breath Away From the Pulling Arm)

1x100 Distance Per Stroke Freestyle

Main Set 2500/60:00

5x100 @:10-15s Rest Descend 1-5

8x25 @:15-30s Rest -Odds Fast Fly -Evens Smooth Free

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

8x25 @:15-30s Rest  Fast Backstroke

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

8x25 @:15-30s RestFast Breaststroke

2x100 @:10-15s Rest  #2 Faster than 1st

8x25 @:15-30s Rest Fast Free

1x100 @ Active Recovery

8x25 @ Fast Choice Stroke 

 

Cool Down 200/5:00

200 Choice

3700 Yards 95 Minutes

9-27-25 Catch and Kick

Warm Up  800/20:00

3x100 @ Choice Loosen 

8x25 @:10s Rest Kick Build

4x50 @:15s Rest I.M Right Arm Down Left Arm Back

4x25 @:10s Rest I.M

Pre Set 850/25:00

6x75 @:10-15s Rest -50 Fast Kick -25 Swim

4x50 @:10-15s Rest Drill -25 R Arm (Left hand at Side) -25 Left Arm (Right Hand at Side)

4x50 @ Drill 6 Kick Switch

Main Set 1750/40:00

6x125 @:20s Rest-75 Build -50 Fast

1x100 @ Reset Active Recovery

5x100 @:20s Rest -25 Build -50 Fast -25 Active Recovery

1x100 @ Reset -Active Recovery

4x75 @:20s Rest -50 Fast Fast -25 Active Recovery

Cool Down 200/5:00

200 Choice 

3600 Yards 90 Minutes

9-24-25 Glide Into Speed

Warm Up 1000/25:00

1x300 Choice Loosen

4x50 @:10-15s Rest Kick Descend 1-4

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

8x25 @:10s Rest - Odds Fewest Breaths Possible -Evens Fewests Strokes Possible

Main Set 2400/60:00

3 Rounds

1x300 @:15-30s Rest

Round 1: Free I.M. (75 Free, 75 Back, 75 Breast, 75 Free)

Round 2: Pull – Breathe 3/5/ by 50

Round 3: Kick – Build by 75

2x150 @:15s-20s Rest

Round 1: 25 Fly / 50 Back / 50 Breast / 25 Free

Round 2: Pull w/ paddles – Descend 1–2

Round 3: 75 Drill / 75 Swim

2x50 @:15s Rest

Round 1: 25 Fly / 25 Back - 25 Breast / 25 Free

Round 2: Pull buoy only – Distance Per Stroke focus

Round 3: Kick – 25 Fast / 25 Smooth

4x25 @:10-15s Rest

Round 1: Free I.M. Order – All Out

Round 2: Paddles Only – Fast Tempo

Round 3: Sprint Kick or Drill

Cool Down 200/5:00

200 Choice

3600 Yards 90 Minutes

9-22-25 Kick. Drill. Kill.

Warm Up 900/25:00

300 Every 3rd 25 Backstroke

6x50 @:10-15s Rest  -Odds Pull -Evens Kick

4x50 @:10s Rest I.M Order (25 Drill / 25 Swim)

4x25 @:10-15s Rest -Odds Last 10 Yards Fast -Evens 1st 10 Yards Fast

Main Set 2750/60:00

A. 1000

2x50 @:10s Rest Kick (-25 Fast -25 Smooth)

1x100 @:10s Rest 50 Kick + 50 Swim

1x150 @:10s Rest 50 Kick + 50 Swim + 50 Drill

1x200 @:15s Rest 50 Kick + 50 Swim + 50 Drill + 50 Build

1x150 @:10-15s Rest Swim + Drill + Build

2x100 @:10-15s Rest Drill + Build

2x50 @:15s Rest (-25 Build -25 Fast)

B.1000

1x300 @:30s Rest Pull (Bilateral Breathing 3/5/3 per 50)

4x75 @:15s Rest Descend 1-4

3x50 @:15s Rest -25 Smooth -25 Fast

6x25 @:10-15s Rest Descend 1-3. #4-6 Fast

1x100 Active Recovery

C.750

1x300 @:30s Rest Negative Split (2nd 150 Faster than 1st)

4x75 @:15s Rest -25 Drill/ 25 Swim /25 Build

6x25 @:15-30s Rest Fast

Cool Down 200/5:00

1x200 Choice

3850 Yards Yards 90 Minutes