12-3-25 Race Pace Ready

Warm Up 900/20:00

300 Choice Loosen -Mix Strokes

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

4x50 @:10s Rest Descend 1-4

4x25 @:10-15s Rest  -Odds 3 Breaths Max -Evens As Few Strokes as Possible

Pre Set  800/20:00

A. (500 Pace)

3x100 @:20s Rest

#.1 Smooth

#2. Strong

#3."Comfortably Hard"

*Take Average #2-3 = 500 Pace per 100

B. (200 Pace)

3x100 @:20-25s Rest

#1.Aerobic

#2.Strong

#3.Fast

*#3 = 200 pace 

C. (100 Pace)

4x50 @:30s Rest

#1. Build

#2.Fast

#3.Faster

#4. Match Or Beat #3.

*#3 & #4 50 splits = 100 pace

Main Set 1800/40:00

A.

1x300 @:30s Rest Try and Hold 500 Pace(Negative split Optional)

4x50 @:10-15s Rest Descend 1-4  #4= 200 Pace

4x25 @:15s Rest 90% Last 10 Yards No Breath

B. 

8x50 @:10-15s Rest Descend 1-4. 5-8 Hold 200 Pace

4x50 @ -25 Build -25 Fast

4x25 @:15s Rest 90% Last 10 Yards No Breath

C. 

4x50 @:30s Rest Try and hold 100 Pace

4x25 @:20s Rest Sprint

4x50 @:20s Rest -Odds Smooth -Evens All Out

Cool Down 200/5:00

4x50 Choice

3700 Yards 85 Minutes

12-1-25 Pop And Power

Warm Up 850/20:00

300 Choice Loosen

4x50 @:10s Rest -25 Kick -25 Swim

4x50 @:10-15s Rest Drill #1.-3R 3L #2. Zipper #3. Fingertip Drag #4.Catch Up

6x25 @:10-15s Rest -Odds 1st 10 Yards Fast -Evens Last 10 Yards Fast 

Pre Set 600/15:00

4x25 @:10s Rest Kick Build to Fast

4x50 @:15-20s Rest  Choice Stroke -25 Build -25 Fast 

4x25 @:15-20s Rest Drill - Fast

2x100 @:15s Rest -25 Sprint -75 Distance Per Stroke

Main Set 1400/30:00

8x25 @:15s Sprint Cycle (-½ Fast/½ EZ, -½ EZ/½ Fast, Build, Sprint)

4x50 @:20-30s Rest -25 Build -25 Sprint

6x50 @:10-15s Rest Descend 1-4 Hold Pace 5-6

4x25 @:10-15s Rest Max U/W Dolphin Kick -transition into 6-kick switch

2x100 @:15s  Rest  #1. -25 Kick -25 Drill -50 Swim #2. Negative Split

8x25 @:15s Rest -Odds Build -Evens Sprint

4x50 @:10s Rest Pull W/ Buoy #1. Buoy at Ankles #2. Buoy at Knees #3. Buoy at Thighs #4. No Buoy - Over Kick

Kick 600/15:00

3x100 @:15s Rest Push And Glide As Far as possible off of Each wall Smooth Kick

6x50 @:15s Rest -Odds Swim Drill -Evens Kick Build

Cool Down 200/5:00  

4x50 Choice 

3650 Yards 85 Minutes