1-21-26 Stroke Salad Bar

Warm Up 800/20:00

300 Choice every 3rd 25 Fist Drill

4x50 @:10-15s Rest Kick Build (#1-2. Flutter #3-4. Choice.)

2x100 @:10-15s Rest Pull #1 Knuckle Pads #2 Regular Pads

4x25 @:10s Rest -Odds ½ Scull ½ Catch Up Drill -Evens Free Build to Fast 

Pre Set 600/15:00

8x25 @:10-15s Rest #1-2. Streamline Dolphin Kick on Back #3-4. Streamline Flutter Kick on Back #5-6. Streamline Breaststroke Kick #7-8. Streamline Flutter Kick on Stomach

4x50 @:10-15s Rest I.M Order Drill

8x25 @:10s Rest -Odds I.M Build -Evens Free Smooth

Main Set 2000/45:00

1x100 @:10-15s Rest Swim Or Pull

4x25 @:5-10s Rest No Free

2x50 @:10s Rest -25 Free -25 No Free

1x200 @:15-20s Rest Swim Or Pull

4x25 @:5-10s Rest Backstroke Descend 1-4

2x50 @:10s Rest -25 No Free -25 Free

1x300 @:30s Rest Swim Or Pull Negative Split 

4x25 @:5-10s Rest Breaststroke Descend 1-4

2x50 @:10s Rest -25 No Free -25 Free

1x400 @:30s-1:00 Min Rest  Swim Or Pull (Best sustainable Pace)

4x25 @:10s Rest Free Descend 1-4

2x50 @10s Rest -25 No Free -25 Free

2x100 @:10-15s Rest I.M 

Cool Down 200/5:00

1x100 Kick 

1x100 Choice 

3600 Yards 85 Minutes

1-19-25 Clean Then Quick

Warm Up 900/20:00

300 Choice Loosen 

4x75 @:15s (-25 Kicking on Side -25 Single Arm -25 Swim )

4x50 @:10-15s Rest  I.M Order -25 Drill -25 Swim

4x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens as Few Breaths

Pre Set 600/15:00

4x75 @:15s Rest -25 Scull -25 Catch Up -25 Finger Tip Drag

4x50 @:10s Rest -Odds Fist Drill -Evens Zipper Drill

4x25 @1:00  Golf (Count Strokes + time = Golf Score , Try and Decrease Score )

Main Set 1950/50:00

3 Rounds

4x50 @:5-10s Rest -Odds -25 Build -25 Fast -Evens Smooth

1x100 @:15-20s Rest I.M 80-90%

1x100 @:15s Rest Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Free 3 Breaths max

2x50 @:30s Choice Stroke Fast

1x50  @:Reset Active Recovery

Cool Down 200/5:00

4x50 #1 Backstroke #2 Easy Kick #3. Smooth Free #4. Choice 

3650 Yards 90 Minutes

1-17-26 Switch And Swim

Warm Up 1000/25:00

300 loosen

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

4x75 @:15s Rest Choice Stroke Scull/Drill/Swim

4x25 @:10-15s Rest Sprint Cycle (½ Fast ½ Ez, ½ Ez ½ Fast, -25 Build -25 Fast)

Pre Set 600/15:00

1x300 @:30s Rest Choice Stroke -50 Drill -50 Swim -50 Build

4x50 @:10s Rest -Odds Catch Up Drill -Evens Fist 

4x25 @:10s Rest Free 3 Strokes 3 Second Glide (glide with only one hand leading)

Main Set 1950/45:00

3 Rounds

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

2x75 @:10s Rest Free Breathing 3/5/7

8x25 @:15s Rest -Odds I.M Order Fast -Evens 25 Active Recovery

Cool Down 200/5:00

4x50 Choice

3750 Yards 90Minutes

1-14-25 Effort With Ease

Warm Up 900/20:00

3 Rounds

1x100 @:10-15s Rest Swim (Long Strokes)

1x100 @:10-15s Rest Kick (Steady/Continuous)

1x100 @:10-15s Rest Pull Breathing Every 3/5 by 25

Drill 600/15:00

3 Rounds 

1x50 @:10s Rest Catch Up Drill

1x50 @:10s Rest FingerTip Drag

1x50 @:10s Rest Zipper

1x50 @:10s Fist Drill 

Main Set 2100/50:00

3 Rounds

2x100 @:10-15s Rest #1. Distance Per Stroke #2. Build to 80-90%

4x50 @:10-15s Rest Descend 1-3 to 90% #4. Smooth

2x100 @:20s Rest 90% Effort

2x50 @:15s Rest #1 Smooth #2. Fast

Cool Down 200/5:00

8x25 -Odds Breastroke -Evens Double Arm Backstroke w/a Breaststroke kick

90 Minutes 3800 Yards