1-7-25 Flow State Swim

Warm Up 900/25:00
300 Mix Up Strokes Every 75
4x50 @:10-15s Rest Choice Kick Build Each to last 10 yards Fast
4x50  @:10-15s Rest I.M Order -25 Kick -25 Swim
4x25 @:10-15s Rest -Odds As Few Strokes as Possible - Evens As Few Breaths as Possible

Pre Set 600/15:00
4x50 @:10-15s Rest -Odds Head Tap Drill (Tap Your Head as your hand Recovers)  -Evens Double Tap Drill (Tap Opposite Elbow Reach Hand back,Finish Stroke)
1x100 @:20s Rest Free Swim -Using Right Fin Left Paddle  
1x100 @:20s Rest Free Swim- Using Left Fin & Right Paddle
1x200  Pull W/ a Buoy Breathing 3/4/5/6 Per 50 (Focusing on long strokes)

Main Set 2150/50:00
2x250 @:20-30s Rest 
#1.Decrease Stroke Count -1 Every 50. 
#2. As-50 Back Swim -50 Free Build (Trying to Hold Lowest Stroke Count)
3x200 @:20s Rest Descend 1-3 (#1. Pull #2. Swim #3.Fins)
4x150 @:15s Rest No Fly I.M -50 Back -50 Breast -50 Free (Thinking about as few strokes as possible)
5x50 @:10-15s Rest Descend #1-4. Descend(#4. =90%) #5.Active Recovery 
8x25 @:15s Rest -Odds Fasts -Evens Active Recovery

Cool Down 200/5:00
200 Choice

3900 Yards 
on

1-5-25 Power With Patience

Warm Up 900/25:00
300 Choice Loosen Mix it Up every 75
200 Pull (Long Strokes)
4x50 @:10-15s Rest  Drill -Odds 3 Free Strokes 4 Back Strokes -Evens Breast Stroke 1 Pull 3 Second Glide
2x100 @:15s Rest Free Build by 100 To 80% (Start ~50%, increase speed without increasing stroke count)

Pre Set 600/20:00
4 Rounds ( I.M Order by  Round)
1x50 @:15s Rest Kick 
1x50 @:10-15s Rest Drill 
1x50 @:15s Rest -25 Scull -25 Swim 

Main Set 1950
3 Rounds
4x50 @:10s Rest 
#1.Fast And Effortless 
#2-3. Try to hold or increase Speed  
#4. 90%( Hold Form)
2x75 @:15s Rest As 
-25 Build to 70% 
-25 Build to 80% 
-25 Build to 90%
4x25  @:15s Rest Underwater Breaststroke (Go as far underwater as possible, Surface for breath-Submerge again)
4x25  @:15s Rest All Out Choice Stroke
1x100 @ Reset  Active Recovery

Cool Down 200/5:00
4x50 Choice 
on

1-3-26 Easy Looks Fast

Warm Up 900/25:00
4x100 @:10-15s Rest #1-3 Smooth #4 Build.
4x50 @:15s Rest Drill -Odds 1Pull 6Kicks -Evens 3 Strokes 6Kicks
4x50 @:10-15s Rest #1-2 Distance Per Stroke #3-4 Maintain Stroke Count Increase Tempo
4x25 @:15s Rest as Few Breaths as possible 

Pre Set 500/15:00
4x50 @:10s Rest #1 Kick On Back #2 Kick on Side (-25 Right -25 Left) #3. Kick on Stomach #4. Choice 
4x50 @:10s Rest Descend 1-4
1x100  Kick Build 80-85%

Main Set 2100/45:00
3 Rounds
1x300 @:30s Rest Swim Or Pull Breathing 3/4/5 by 100  
4x50 @:10-15s Rest Descend 1-3 #4. Smooth
4x25 @:15s Rest All Out -Choice Stroke
1x100 @:Reset Active Recovery 

Cool Down 200 5:00
4x50 Choice  

3700 Yards 90 Minutes 
on