6-21-25 Build and Burn

Warm Up 1100/25:00

300 Choice Loosen

4x75 @:15s Rest Choice Stroke Kick, Swim, Kick

4x75 @:15s Rest-25 As Many strokes as possible -25 As few strokes as possible -25 Regular Swim

8x25 @:10s Rest Kick -Odds Dolphin -Evens Flutter

Main Set 2600/60:00

2 Rounds

1x300 @:30s Rest Pull

4x125 @:30s Rest Free -75 Build -50 Fast

4x75  @:15-20s Rest -25 I.M -50 Free

8x25 @:15s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice 

3900 Yards 90 Minutes

6-19-25 Grind Then Go

Warm Up 800/20:00

300 Choice

100 Kick

4x50 @:15s Rest I.M Order Drill/Build

8x25 @:10s Rest Choice Stroke descend 1-4,5-8

Main Set 2800/60:00

8x100 @:15s Rest Descend 1-4, 5-8

1x300 @:30s Rest Swim Breathing 3/5/3

4x125 @:20s Rest I.M #1.50 Fly #2.50 Back #3.50 Breast #4.50 Free

2x150 @:20s Rest Kick. Push and Glide off the walls 5 Yards Fast Kick- Cruise the rest of the 25 (#2. Fins)

4x100 @:20s Rest Descend 1-4 No Free 

4x50  @:20s Rest -Odds:25 Fast 25 Ez  -Evens: 1st and last 10 yards Fast

2x100 @  

#1.Race Pace 

#2. Broken 100 (10s rest at each 25). Try to beat your time.

4x25 @:15-30s Rest All Out Choice Equip Try to beat your 100 time

Cool Down 200/5:00

200 Choice 

3800 Yards

6-17-25 Refine and Race

Warm Up 1000/25:00

300 -100 Free -50 Back

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

4x50 @:10-15s Rest  Choice Kick Build 

4x50 @:15s Rest Sprint Cycle 

Free Drill 600/10:00

8x25 @:10s Rest - Over Under Drill (Snorkle)

4x50 @:10-15s Rest -Odds Freestyle 3 Strokes 6 Kicks  -Evens 3 Free Strokes 4 Back Strokes 

1x200 @ Free Pull Breathing 3/5 by 50

Main Set 2100/45:00

3 Rounds

1x300 @:30s-1:00 Min Rest ( Rd #1. Swim. Rd#2. Kick Rd.#3.Pull)

4x50 @:15-30s Rest Choice Stroke #1.-3. Build to 90% #4. EZ

4x25 @:15-30s Rest Choice Stroke All Out

1x100 @:30s-1:00 Min Active Recovery (Choice or Backstroke)

Cool Down 200/5:00

1x200 Choice Ez

3900 Yards 85 Minutes

6-14-25 Mindful Muscle Movement

Warm Up 1100/25:00

300 As -100 Free -50 Back 

8x50 @:10-15s Rest I.M -Odds Kick/Drill -Evens Kick/Swim

4x100 @:10-15s Rest Descend 1-4

Main Set 3000/60:00

4 Rounds

4x25 @:10-15s Rest Kick -Odds Cruise -Evens Fast

2x100 @:15s Rest -As 50 build to 80%, 50 hold pace -Odd rounds: Pull- Even rounds: Swim

1x200 @:20s Rest Choice Stroke Build Every 50. -Odds Rounds Swim -Even Rounds Pull

2x100 @:15s Rest I.M 

1x50 @:30s Rest  Choice Stroke Fast

Cool Down 200/5:00

1x100 Backstroke

1x100 Breaststroke

 

4300 Yards