1-3-26 Easy Looks Fast

Warm Up 900/25:00

4x100 @:10-15s Rest #1-3 Smooth #4 Build.

4x50 @:15s Rest Drill -Odds 1Pull 6Kicks -Evens 3 Strokes 6Kicks

4x50 @:10-15s Rest #1-2 Distance Per Stroke #3-4 Maintain Stroke Count Increase Tempo

4x25 @:15s Rest as Few Breaths as possible 

Pre Set 500/15:00

4x50 @:10s Rest #1 Kick On Back #2 Kick on Side (-25 Right -25 Left) #3. Kick on Stomach #4. Choice 

4x50 @:10s Rest Descend 1-4

1x100  Kick Build 80-85%

Main Set 2100/45:00

3 Rounds

1x300 @:30s Rest Swim Or Pull Breathing 3/4/5 by 100  

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

4x25 @:15s Rest All Out -Choice Stroke

1x100 @:Reset Active Recovery 

Cool Down 200 5:00

4x50 Choice  

3700 Yards 90 Minutes 

12-29-25 Legs Win Races

Warm Up 900/25:00

300 Choice Loosen

4x50 @:10-15s Rest I.M Order -25 Kick -25 Dril

3x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

3x50 @:10-15s Rest Descend 1-3 (#3= 90%)

4x25 @:10-15s Rest Sprint Cycle( ①Fast/Easy ②Easy/Fast ③Build ④Sprint)

Pre Set 550/15:00

6x25 @:10-15s Rest Kick -Odds Build -Evens Fast

4x50 @:15-20s Rest -Odds Kick Build  -Evens Swim Build

1x200 @ Pull Breathing 3/5 by 50 

Main Set 2000/45:00

4 Rounds 

6x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

4x25 @:15s Rest Swim Choice Stroke Sprint  

3x50 @:15s Rest Swim Build -Last 10-15 Yards Race Pace

1x100 @Reset Active Recovery  

Cool Down 200/5:00

8x25  Breathing 4,3,2,1,1,2,3,4 by 25 

3650 Yards 90 Minutes

12-27-25 Purposeful Medley Miles

Warm Up 900/25:00

300 Choice Loosen Mix Up strokes Every 75

4x75 @:15s Rest As -25 Back -25 Breast -25 Free 

-Odds Drill (Drills= Back 1 Pull 6 Kick, Breast 1 Pull 3 Second Glide, Free Fist Drill)

-Evens Swim 

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

4x25 @:10s Rest I.M -As Few Strokes as possible

Pre Set 600/15:00

4x75 @:15s Rest -25 Fly Drill -25 Back Swim  -25 Breast Drill

4x50 @:10s Rest -25 I.M -25 Free Drill

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

Main Set 2100/50:00

3 Rounds

4x50 @:10s Rest I.M by 50 - Single Arm -25 Right -25 Left

2x100 @:10-15s Rest I.M

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

4x25 @:10-15s Rest I.M Fast

Cool  Down 200/5:00

4x50 -Odds Choice -Evens Back/Breast

3800 Yards 95 Minutes

12-23-25 Long Strong Fast

Warm Up 800/20:00

200 Choice Loosen

4x75 @:10-15s Rest  Odds: Free | Evens: Back

25 Hand-led side kick

25 5 strokes / 6 kicks

25 DPS swim 

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

4x25 @:10-15s Rest -25 Choice Stroke Few Strokes as possible -25 Free 1-3 Breaths max

Pre Set 800/20:00

2 Rounds 

4x75 @:10-15s - I.M Order -25 Kick -25 Drill -25 Swim

4x25 @:10s Rest I.M Order -Distance Per Stroke 

Main Set 1950/45:00

3 Rounds

4x50 @:10s Rest Choice Stroke #1.Distance Per Stroke #2. Build #3. Fast #4.Active Recovery

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

2x75 @:15s Rest Choice stroke -25 D.P.S -25 Build -25 Fast

1x100 @:15s Rest Pull -As 75 Breathing 3/5/7 -25 Double  Arm Backstroke

4x25 @:10s Rest Free -Odds Fast Kick w/ Catch Up Drill -Evens Fast hands w/ a steady kick 

Cool Down 200/5:00

8x25 -Odds Easy Free -Evens Double arm Back w/ a breast  kick

3750 Yards 90 Minutes