11-3-25 Core Command Day

Warm Up 900/20:00

300 Choice -Mix Up Strokes

4x75 @:15s Rest Choice Stroke Kick/Drill/Swim by 25

4x50 @:10s Rest -25 Streamline Kick on Back -25 Swim

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 800/20:00

2 Rounds

4x25 @:10s Rest 

-Odds Steamline Flutter Kick on back 

-Evens Hands at Side Dolphin Kick on Front

4x50 @:10s Rest Choice Stroke -Odds Kick/Swim -Evens Swim/Kick

1x100 @:10s Rest Pull w/ Buoy W/ Bi lateral Breathing 

Main Set 2100/50:00

3 Rounds 

1x200 @:15s Pull -As 75 Free Breathing 3/5/3 -25 Double arm backstroke

2x100 @:15s Rest #1. -50 Build to fast kick -50 Swim Smooth #2.-75 Build to Fast Kick -25 Swim Smooth

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

4x25 @:10-15s Rest  Choice Sprint Kick

Cool Down 200/5:00

4x50 Choice 

4000 Yards 95 Minutes

11-1-25 Four-Stroke Fusion

Warm Up 900/20:00

300 Choice - Mix Up Strokes

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

4x50 @:10s Rest Descend 1-4

4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Easy -25 ½ Easy ½ Fast -25 Build -25 Sprint)

Pre Set 800/20:00

2 Rounds 

4x25 @:10s Rest I.M

4x50 @ I.M Order Drill/Swim 

1x100 @:15s Rest I.M

Drills

Fly: 3R 3L 3Full,4k 1 Pull 

Back:3 Strokes 6 Kicks, Double Arm Back. 

Breast: 1Pull 3 Second glide 1 Pull 2 Kicks. 

Free: Zipper, Fingertip Drag

Main Set 2000/50:00

4 Rounds

1x200 @:20-30s Rest  As -25 Fly -50 Back -50 Breast -75 Free

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

4x25 @:15-20s Rest I.M Sprint

Cool Down 200/5:00

4x50 #1.Backstroke #2.Kick #3.Smooth Free  #4.Choice

95 Minutes 3900 Yards