4-22-26 Pace And Polish

Warm Up 1000/25:00

300 Free

4x125 @:15s Rest I.M Order as -50 Kick -50 Drill -25 Swim

1x200 Pull -as -50 Catch -50 Fist

A. 1700/45:00

3x100 @:10-15s Rest Active Recovery Descend  1-3

1x200 @:20s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

3x100 @:10-15s Rest Descend 1-3

2x100 @:10-15s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

3x100 @:10-15s Descend 1-3

4x50 @:10s Rest Hold # Pace

B.700/15:00

4x50 @:10s Rest I.M Order Drill/Swim

4x50 @:10s Rest Kick Descend 1-4

4x25 @:10s Rest Sprint Cycle 

2x100 Pull as -75 Breathing 3/5/5 -25 Back Stroke

Cool Down 300/5:00

2 Rounds

1x75  Free Breathing 3/5/3

1x50  Kick

1x25  Backstroke

3700 Yards 90 Minutes

4-20-25 Drill Descend Detonate

Warm Up 900/25:00

400 as -200 Free 100 Back -100 Breast

4x50 @:10s Rest Kick Descend 1-4

2x100 @:10-15s Rest Pull #1 Buoy #2 Buoy and Paddles

4x25 @:10-15s Rest Choice Stroke as Few Strokes as possible

A. 1600/30:00

2 Rounds

1x300 @:15-20s Rest -as 75 Free Breathing 3/5/7 -25 Backstroke

4x75  @:5-10s Rest 

-Odds -50 Drill -25 Swim  

-Evens Build to 80%

1x100 @:15s Rest Fast

1x100  @:Reset Active Recovery

B. 1250/25:00

5 Rounds

1x100 @:30s Rest w/ Fins and Paddles Easy Speed

3x25 @:5s Rest 

-Odds Rounds Fast 

-Even Rounds: Just Make it 

-(No Equipment)

1x75   @:30s Rest  All Out (

-No Equipment)

Cool Down 200/5:00 

200 Choice 

3950 Yards 80 Minutes

4-18-26 Endurance With Bite

Warm Up 900/25:00

4x100 @:10-15s Rest #1-2 Freestyle #3 Backstroke #4 Breaststroke

4x50 @:10s Rest as 25 Kick -25 Swim -Odds  Free -Evens No Free

4x50 @:10s Rest Pull w/ Paddles and Buoy Descend  1-4

4x25 @:15s Rest Choice Stroke -Odds Build -Evens Fast

Pre Set 600/15:00

12x50 @:10s Rest

-Odds Drill

-Evens Kick

*Drill Suggestions -Catch-Up, Fingertip Drag, 3Pulls 6 Kick Switch, Zipper Drill, Fist Drill,

Main Set 1500/35:00

2 Rounds

1x300 @:20s Rest -100 Smooth -100 Build to Fast -100 Smooth, No Equipment 1st Round Choice 2nd

2x100 @:15s Rest Descend 1-2 Free or I.M  (#1. 70% #2. 80% Effort)

4x50 @:15-20s Rest as Choice Stroke -25 Drill Done at 80% Speed-25 Swim at 90% Speed

1x50 @:30s Rest Active Recovery

Finisher 600/15:00

3 Rounds

3x50 @:10s Rest Descend 1-3

2x25 @:15s Rest Fast

Cool Down 200/5:00

200 Choice

95 Minutes 3800 Yards

4-15-26 Skill Meets Endurance

Warm Up 900/25:00

300 Free Every 3rd 25 Fist Drill

4x75 @:15s Rest I.M  Order Kick/Drill/Swim

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

4x25 @:10s Rest Choice Stroke as Few Strokes as possible

Pre Set 600/10:00

2 Rounds

2x50 @:10s Rest -25 Free Breathing by 3 -25 Drill 3 Free strokes 4 Backstrokes

2x50 @:10s Rest Free Drill -25 Catch Up -25 Free Drill 3Strokes/6Kicks/3strokes 

2x50 @:10s Rest -25 Free Drill, Head Tap -25 Free Lowest Stroke Count Possible

A. 1200/25:00

3 Rounds

1x100 @:15s Rest Stroke Or I.M

4x50 @:5-10s Rest Choice Stroke Descend 1-4

4x25 @:15s Rest I.M Fast

B. 1100/25:00

2x200 @:15s Rest Pull

2x150 @:20s Rest -50 Free Breathing  by 5 -50 Stroke Fast -50 Free Breathing by 3

2x100 @:5-10s Rest Rest Free  80%  Effort

4x50 @:10-15s Rest I.M Order -25 Drill -25 Build to Fast

Cool Down 200/5:00

200 Choice Loosen

4000 Yards 90 Minutes