4-26-24 Fluid Sprint Fest

Warm-Up 1000/25:00

300 Swim

8x25 @10s Choice Kick Build

200 Pull 

4x75 @15s I.M.O K/D/S

Main Set 2700/60:00

12x25 @10s Kick I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

12x25 @10-15s Swim I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

4x100 @15s Free -Odds Build -E Fast 

1x200 @30s Smooth Free

4x100 @15s -O I.M -E Free Build

1x200 @30s Smooth

4x100 @15s I.M

1x100  @15s Choice Stroke Smooth

4x100 @15s No Free -O Fast -Smooth

Cool Down 300/6:00

4x25 Dolphin Dive

2x50 Choice Kick

1x100 Free Smooth

4000 Yards 91 Minutes

4-25-24 Cruise & Conquer

 Warm-Up 1000/25:00

1x300 Free Loosen

1x200  Kick IM order by 50

1x20 Pull- Choice Equipment

6x50 Choice Stroke Build

Main Set 3100/65:00

4x50    @5-10s  Rest Ascend 1-4

1x300  @20s Rest Free Cruise 3 Dolphin Kicks off Each wall.

4x100  @10s Rest -50 Free -50 Back

5x50    @10s Rest Pull w/ Paddles Desc. 1-4 Hold Pace for 5

1x300  @20s  3 Free Cruise 3 Dolphin Kicks off Each wall.

3x100  @10-15s -25 Fly -50 Free -25 Fly

5x50    @5-10s Fins and Paddles Desc.1-4 Hold Pace for 5

1x300  @20s Free Cruise 3 Dolphin Kicks off Each wall

2x100  @10s -50 Free -50 Breast

4x50    @5-10s Ascend 1-4

1x300  @20s 3 Free Cruise 3 Dolphin Kicks off Each wall.

1x100  @10s -50 Free -50 back

Cool Down 200/5:00

4x50 @ Choice Stroke Loosen

4300 Yards 100 Minutes

4-23-24 Flowery Freestyle Fun

Warm-Up 1000/25:00

2x Rounds

1x300 Free Loosen @ 6:00-7:00 

1x200 K/S 

Main Set 3000/60:00

16x50 @5-10s -25 I.M -25 Free

4x100 @15s Desc. 1-4 Free w/ Fins and Pads

4x75  @10-15s Desc. 1-4 Free w/ Fins

4x50  @10s Build to Fast w/ Pads

12x25 @10s -O Fast Fly -E Smooth Free

12x25 @10s Backstroke 2 Fast 1 Smooth

12x25 @10s Breaststroke 3 Fast 1 Smooth

12x25 @15s Free All Fast

Cool Down 300/6:00

6x50 Choice Smooth 

4300 Yards 91 Minutes

4-20-24 Current Crush

Warm-Up 600/15:00

1x200 loosen

1x200 Kick

1x200 Pull

Main Set 3000 /70:00

3x100 @10s  Free Desc.1-3

10x25 @10s -O Free Build -E No Free

8x25  @5s I.M by 25

6x25  @5-10s Desc.1-4 Hold Pace 5-6

1x300 @10s Choice Kick Build

8x50  @10-15s Choice Stroke Drill/Build by 25

6x50  @10s I.M Switch

4x50  @10s Free Desc.1-4

2x200 @15s-20s Free Build

3x100 @10-15s I.M Desc.1-3

4x50  @10s No Free Desc. 1-4

Cool Down 300/6:00

4x75 -Free Breathing 3/5/3 per 25

3900 Yards 91 Minutes