4-15-25 Change It Up

Warm Up 900/20:00

300 Loosen -75 Free -25 No Freee

4x50 @:10s Rest Kick -Change Kick Every 25

4x50 @:10-15s Rest -Odds Drill -Evens Swim

4x25 @:15-30s Rest, Focusing on Distance Per Stroke and 1 Breath Per 25 

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 1000/20:00

6x100 @:10-15s Rest #1.Reverse I.M #2.Back #3.Breast X2

4x75 @:10-15s Rest Rolling I.M (Fly,Bk,Br, Free,Fly,Bk, Ect)

4x25 @:5-10s Rest -Odds Fly/Back -Evens Breast/Free

Main Set 1050/20:00

16x25 @:5-10s Rest Descend 1-4. 4xFly 4xBack 4xBreast 4xFree

3x100 @:10-15s Rest I.M Descend 1-3

4x50 @:10-15s Rest Choice Stroke Descend 1-4.

2x75 @:10-15s Rest Kick -25 Dolphin -25 Flutter -25 Breast

Set B 1200/25:00

4x25 @:10-15s Rest Choice Stroke Sprint Cycle 

4x50 @:15-20s Rest -25 I.M  Order -25 Free  -Odds: First 15 Fast -Evens: Last 15 Fast

4x50 @:10-15s Reset I.M Order kick Build to Fast

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

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

4x25 @:15-30s Rest I.M Order Fast 

4x25 @:15s Rest  -20 Yrds Free Build  -5 Yards Fast Breast Pull W/ a flutter Kick

Cool Down 200/5:00

1x100 Drill/Swim

1x100 Easy Back or Breast

4350 Yards 90 Minutes

4-12-25 Legs and Lungs

Warm Up 900/20:00

3x100 @:10-15s Rest #1. Swim #2. Kick/Swim by 25 #3. Drill/Swim by 25

6x50 @:10-15s Rest -Odds Kick Build -Evens Drill/Swim(Build the Swim)

4x50 @:10-15s Rest #1.-2. Distance Per Stroke #3.-4. Build to Fast

4x25 @:10-15s Rest Sprint Cycle

Pull And Kick 1000/20:00

4x75 @:10-:15s Rest Pull -Odds Free -Evens No Free

4x50 @:10s Rest Kick Descend 1-4. 

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

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

Power And Mid-Distance 1100/25:00

2x200 @:15-20s Rest Zone 3 (Strong and Aerobic)

6x50 @:10-15s Rest Choice Stroke  Descend 1-3,4-6

2x100 @:15-30s Rest No Free Build to Sprint

4x50 @:15s Rest -Odds Sprint -evens Active Recovery

Stroke And Strength 800/15:00

4x75 @:15s Rest Rolling I.M (#1 Fly/Back/Br, #2 Back/Br/Fr, etc.)

4x25 @:5-10s Rest Choice Stroke Descend 1-4

4x50 @:10-15s Rest Choice Strokee -Odds 1st 15 Yards Fast -Evens Last 15 Yards Fast

8x25 @:10-15s Rest  Pull No Free Build to a Fast Finish

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back Or Breast

4000 Yards 85 Minutes

4-10-25 Mid-Pace Control

Warm up 800/20:00

300 -50 Fist Dril -50 Swim

4x50 @:10s Rest Streamline Kick -25 Kick on back -25 Kick on Stomach

4x50 @:10s Rest Drill/Swim

4x25 @:10-15s Rest Choice Stroke Build to Fast 

Pre Set 500/15:00

3x100 @:15s Rest #1. DPS #2. Build #3. Threshold Pace

4x50 @:10s Rest Descend 1-4

Main Set 2000/45:00

2 Rounds 

1x300 @:15-30s Rest Aerobic (Zone 3)

2x150 @:15-20s Rest Descend by 50 

3x100 @:15-30s Rest Build Each 100 to Fast

4x25 @:10-15s Rest -Odds Fast -Evens Active Recovery

No Free 400/10:00

1x200 @:20s Rest Choice Stroke(No Free) (Hold strong Pace,Zone 3)

2x100 @:15s Rest  #1. Zone 4(Threshold) #2. Zone 5(Fast)

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back or Breast

3900 Yards 95 Minutes