7-6-26 Build Without Breaking

Warm Up 700/20:00

300 Loosen  -Mix Your Strokes Up

4x100 @:15s Rest 

-Odds Choice Stroke -50 Drill -50 Swim

-Evens Choice Kick Build to 80%

Pre Set 800/20:00

8x50 @:10-15s Rest -Odds Drill -Evens Swim Lowest Stroke Count Possible

4x100 @:15s Rest -Odds Kick Build to 80% -Evens Swim Build to 80%

*Drills Catch-Up,Fist Drill,Zipper,Finger Tip Drag, 6 Kick Switch(ask for more)

Main Set 2300/55:00

A. 1500

3 Rounds

5x100 @:15s Rest Descend 1-5

1 Minute Rest Inbetween Rounds

B. 800

2 Rounds

1x200 @:20s Rest Build to  90%  -Increase Speed by 50 

2x50 @:20s Rest Fast Free

1x100 @:20s Rest Active Recovery/ Distance Per Stroke

Cool Down 200/5:00

200 Choice 

4000 Meters 100 Minutes 

7-1-26 Long Course Love

Warm Up 1200/30:00

6x200 @:15-20s  Rest

#1. Choice Swim

#2. -50 Drill -50 Swim

#3. Pull Breathing 3/5 Per 50

#4. -100 Kick -100 Swim

#5. -50  Free -50 Back -50 Breast -50 Free

#6. Choice Stroke Build  Each 50 to Fast

A. 1200/25:00

4x300 @:20-30s Rest

-Odds -100 Kick -50 Drill -50 Swim -100 Build

-Evens -100 I.M -100 Kick -50 Drill -50 Swim

B. 1200/25:00

2 Rounds 

3x100 @:15s Rest Descend 1-3

6x50 @:10-15s Rest

#1-2 Kick, Build Each 50 to Fast

#3. Swim -37.5 Smooth -12.5 Fast

#4. Swim -25 Smooth  -25 Fast

#5. All Smooth

#6 All Fast

Cool Down 200/5:00

200 Choice

3800 Meters 85 Minutes