7-10-25 Longer Laps Today

Warm Up 1200/30:00

4x100 @:15-30s Rest Choice Descend 1-4

4x100 @:15-30s Rest I.M -Odds Drill -Evens Swim

4x100 @:15-30s Rest  Free -Odds Drill -Evens Distance Per Stroke

Main Set 3200/70:00

2x400 @:30s-1:00 Min Rest Choice  #2 Faster Than 1st

4x200 @:30s Rest Choice Descend 1-4

8x100 @:15s Rest Choice  Descend 1-4, 5-8

Cool Down 200/5:00

3x100 @:15-30s Rest Choice Ascend 

4600 Meters 105 Minutes

7-8-25 Focus Through Fatigue

Warm Up 1000/30:00

200 Choice Loosen

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

200 Drill -Different Drill Every 50

4x50 @:10-15s Rest I.M Order Drill 

Main Set 3000/65:00

2 Rounds

1x300 @:30s-1:00 Min Rest (Kick Pull Or Swim) Negative Split 

2x100 @:15s Rest Choice 80-90% Effort

1x200 @:30s Rest (Kick Pull Or Swim) Negative Split 

3x100 @15s Rest  Free 80-90% Effort

1x100 @:30s Rest (Kick Pull Or Swim) Negative Split 

4x100 @15s Rest  Free 80-90% Effort

Cool Down 200/5:00

1x200 Choice 

4200 Meters 100 Minutes

7-5-25 Torque Your Tempo

 Warm Up 800/20:00

300 -50 Free -50 Back

1x100  Flutter Kick 

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

4x25 @:10-15s Rest Sprint Cycle 

Main Set 3200/70:00

4 Rounds (25's & 100 Fast = I.M Order by Round For an extra Challenge)

8x25 @:10s Rest Descend 1-4.5-8

1x100 @:15s Rest Fast (Swim, Pull or Kick)

1x100 @:30's-1:00 Min Rest Choice Active Recovery

1x200 @ I.M Fast (Or Free Negative Split)

1x200 @:Reset Choice Active Recovery (Swim, Pull or Kick)

Cool Down 100/2:00

1x100 Choice 

4100 Yards 92 Minutes 

7-3-25 Effort Every Meter

Warm Up 800/20:00

200 Loosen

4x50 @ Kick  Build 

4x50 @ Pull W/ Paddles 

4x50 @ -Odds Fly Back -Evens Breast Free

A. 1000/25:00

4x50 @:10-15s Rest Build Each 50

1x100 @:30s Rest Best Tech Free

4x100 @:15-20s Rest With Fins Descend #1-3 #4 Smooth

2x50 @:10-15s Rest Drill/Swim

2x100 @:15-20s Rest Pull w/ buoy  Build 

B. 1000/25:00

6x50 @ Pull W/ Paddles Descend, 1-3,4-6

2x100 @ -50 Free -50 Back

1x200 @: Negative Split 

2x100 @: Ascend each 100 (Start Fast, end Smooth)

1x100 @:30s Rest Sprint 

C. 900/25:00

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Paddles Fins Build 

1x300 @:30s Rest Pull Choice Equip Build by 100

2x100 @:20s Rest Done like (4x25 Sprint Cycle)

2x50 @:30s Rest All Out

Cool Down 200/5:00

200 (Back/Breast)