4-15-25 Change It Up

Warm Up 900/20:00
300 Loosen -75 Free -25 No Freee
4x50 @:10s Rest Kick -Change Kick Every 25
4x50 @:10-15s Rest -Odds Drill -Evens Swim
4x25 @:15-30s Rest, Focusing on Distance Per Stroke and 1 Breath Per 25 
4x25 @:10-15s Rest Sprint Cycle 

Pre Set 1000/20:00
6x100 @:10-15s Rest #1.Reverse I.M #2.Back #3.Breast X2
4x75 @:10-15s Rest Rolling I.M (Fly,Bk,Br, Free,Fly,Bk, Ect)
4x25 @:5-10s Rest -Odds Fly/Back -Evens Breast/Free

Main Set 1050/20:00
16x25 @:5-10s Rest Descend 1-4. 4xFly 4xBack 4xBreast 4xFree
3x100 @:10-15s Rest I.M Descend 1-3
4x50 @:10-15s Rest Choice Stroke Descend 1-4.
2x75 @:10-15s Rest Kick -25 Dolphin -25 Flutter -25 Breast

Set B 1200/25:00
4x25 @:10-15s Rest Choice Stroke Sprint Cycle 
4x50 @:15-20s Rest -25 I.M  Order -25 Free  -Odds: First 15 Fast -Evens: Last 15 Fast
4x50 @:10-15s Reset I.M Order kick Build to Fast
2x100 @:10-15s Rest I.M
4x75 @:15s Rest I.M Order Kick/Drill/Swim
4x25 @:15-30s Rest I.M Order Fast 
4x25 @:15s Rest  -20 Yrds Free Build  -5 Yards Fast Breast Pull W/ a flutter Kick

Cool Down 200/5:00
1x100 Drill/Swim
1x100 Easy Back or Breast

4350 Yards 90 Minutes

4-12-25 Legs and Lungs

Warm Up 900/20:00
3x100 @:10-15s Rest #1. Swim #2. Kick/Swim by 25 #3. Drill/Swim by 25
6x50 @:10-15s Rest -Odds Kick Build -Evens Drill/Swim(Build the Swim)
4x50 @:10-15s Rest #1.-2. Distance Per Stroke #3.-4. Build to Fast
4x25 @:10-15s Rest Sprint Cycle

Pull And Kick 1000/20:00
4x75 @:10-:15s Rest Pull -Odds Free -Evens No Free
4x50 @:10s Rest Kick Descend 1-4. 
4x75 @:10-15s Rest -Odds Kick/Drill/Swim -Evens Swim/Kick/Drill
8x25 @:10s Rest Kick -Odds Sprint -Evens Smooth

Power And Mid-Distance 1100/25:00
2x200 @:15-20s Rest Zone 3 (Strong and Aerobic)
6x50 @:10-15s Rest Choice Stroke  Descend 1-3,4-6
2x100 @:15-30s Rest No Free Build to Sprint
4x50 @:15s Rest -Odds Sprint -evens Active Recovery

Stroke And Strength 800/15:00
4x75 @:15s Rest Rolling I.M (#1 Fly/Back/Br, #2 Back/Br/Fr, etc.)
4x25 @:5-10s Rest Choice Stroke Descend 1-4
4x50 @:10-15s Rest Choice Strokee -Odds 1st 15 Yards Fast -Evens Last 15 Yards Fast
8x25 @:10-15s Rest  Pull No Free Build to a Fast Finish

Cool Down 200/5:00
100 Drill/Swim
100 Easy Back Or Breast

4000 Yards 85 Minutes

4-10-25 Mid-Pace Control

Warm up 800/20:00
300 -50 Fist Dril -50 Swim
4x50 @:10s Rest Streamline Kick -25 Kick on back -25 Kick on Stomach
4x50 @:10s Rest Drill/Swim
4x25 @:10-15s Rest Choice Stroke Build to Fast 

Pre Set 500/15:00
3x100 @:15s Rest #1. DPS #2. Build #3. Threshold Pace
4x50 @:10s Rest Descend 1-4

Main Set 2000/45:00
2 Rounds 
1x300 @:15-30s Rest Aerobic (Zone 3)
2x150 @:15-20s Rest Descend by 50 
3x100 @:15-30s Rest Build Each 100 to Fast
4x25 @:10-15s Rest -Odds Fast -Evens Active Recovery

No Free 400/10:00
1x200 @:20s Rest Choice Stroke(No Free) (Hold strong Pace,Zone 3)
2x100 @:15s Rest  #1. Zone 4(Threshold) #2. Zone 5(Fast)

Cool Down 200/5:00
100 Drill/Swim
100 Easy Back or Breast

3900 Yards 95 Minutes

4-8-25 Stroke Count Focus

Warm-Up 900/20:00
300 Loosen
4x50 @:10-15s Rest Kick Descend 1-4
4x50 @:10-15s Rest Drill/Swim
4x25 @:10s Rest  Count Strokes try to be under 12-18
4x25 @:10-15s Rest Sprint Cycle

Stroke Count 1000/25:00
4x100 @:15s Rest -50 Distance Per Stroke -50 Build
4x75 @:20-30s Rest Paddles -25 DPS -25 Build -25 Sprint 
4x25 @:15s Rest, Scull For 5 Seconds, Swim for 4 Strokes 
2x100 @:15s  Trying to hold  lowest stroke Count, under 16 if possible

Stroke Count And Pace 1100/25:00
4x50 @:10-15s Rest Descend 1-4. Try to increase speed while reducing your stroke count per 50.
3x100 @:15s Rest Zone 3 (Moderate Speed) Trying to Hold Tempo + Stroke Count
2x150 @:20s Rest Descend Each 50.Try to swim faster while reducing strokes by each 50
2x100 @:15s Rest Kick w/ Fins -25 Fast -25 Smooth
1x100 @  Free Breathing 3/5/7/3

Stroke Count/Sprint 900/20:00
4x50 @:15s Rest -25 Dps -25 Fast 
2x100 @:20s Rest Build to Fast
1x100 @:15s Rest -25 Fast -25 DPS
4x50 @:10s Rest Choice Stroke Descend 1-4
4x25 @:15s Rest -Odds DPS -Evens Sprint
2x50 @:15s Rest Perfect Technique -Snorkel and Fins

Cool Down 200/5:00
1x100 Drill/Swim
1x100 Easy Back or Breast

4100 Yards 95 Minutes