1-8-25 Underwater Mastery

Warm Up 800/20:00

300 Loosen

200 Kick

100 I.M

8x25 @:10-15s Rest Sprint Cycle (Fast/Ez, Ez/Fast,Build,Sprint by 25)

Pre Set (fins) 550/10:00

4x25 @:30s Rest Max Underwater

3x50 @:15-20s Rest Rest 4,5,6 Dolphin Kicks Off the wall By 50

4x25 @:30s Rest Max Underwater

6x50 @:15-20s Rest 3/5/7 Breathing by 5

Main Set 2300/50:00

2  Rounds

4x75 @:10-15s Rest Choice Stroke Build Each 75

1x300 @:1:00 Min Rest Swim/Pull 80% Max Effort

8x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

1x200 @:30s Rest Swim Negative Split

4x25 @:15-30s Rest Max Under Water

1x50 @:30s Rest Active Recovery

Speed(Choice Equipment/Stroke) 300/5:00

12x25 @:10-15s Rest Choice Stoke 2 Fast 1 Smooth

Warm Down 200/5:00

200 -50 Swim -50 Kick -50 Scull -50 Swim

100 Mins 4150 Yards

1-6-25 Push Your Limits

Warm Up 1050/25:00

5x150 @:15s Rest -Swim -Kick -Drill -Pull -Swim by 150

4x75  @:15s Rest -25 Kick -50 Build

Kick 450/10:00

5x75 @:15-20s Rest -25 Build -25 All out -25 Smooth

3x25 @:20s Rest All out 

Main Set 2100/45:00

3 Rounds

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

3x100 @:15-30s Choice Stroke -25 Smooth -50 Fast -25 Smooth

4x25 @:15-30s Rest Choice Stroke Fast

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

Cool Down 300/5:00

4x50 -25 Double Arm Back -25 Choice,Smooth

2x25 Scull 

1x50 Kick

85 Minutes 3800 Yards

1-3-25 Focus and Fire

Warm Up 900/25:00

300 Loosen

4x75 @:10-15s Rest -Odds, Kick/Swim/Drill -Evens, Kick/Drill/Swim

3x50 @:10-15s Rest -25 Scull -25 Build

6x25 @:10-15s Rest Choice Stroke Build

Main Set 2700/60:00

3 Rounds

6x50 @:15s-20s Rest -Odds Build to Fast -Evens Smooth

3x50 @:10-15s Rest I.M Switch

4x25 @15s Rest Choice Stroke Fast

6x50 @:15s Rest -Odds Sprint -Evens Build to Fast

1x50 @:30s-1 Min Rest Active Recovery

Cool Down 300/5:00

2x50 @:10-15s Rest Double Arm Backstroke w/ a Breastroke Kick

2x50 @:10-15s Rest Swim 

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

3900 Yards 90 Minutes

1-2-25 Fresh Starts, Fast Finishes

Warm Up 800/20:00

300  Choice

200  Kick

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

4x25 @:10-15s Rest Sprint Cycle 

Drill 500/10:00

4x25 @:10-15s Rest Front Scull

4x25 @:10-15s Rest Free Thumb Your Thigh Drill

2x50 @:10s Rest 3 Strokes 3 Second Glide

2x50 @:10-15s Rest Finger Tip Drag Drill

4x25 @:10-15s Rest Catch Up Drill (thumb touches thumb) Fast Kick

Main Set 2500/55:00

(Choice Stroke Choice Equipment)

5x100 @:15s Rest Smooth

5x100 @:15s Rest Last 25 is Fast

5x100 @:15-20s Rest Last 50 is Fast

5x100 @:15-25s Rest Last  75 is Fast

5x100 @:15-30s Rest Fast 

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ a Breast Kick

4000 Yards 90 Minutes