7-24-25 Pulling with Precision

Warm Up 1200/30:00

200 Loosen

6x50 @:10s Rest Descend 1-3,4-6 ( Kick On Wall as you rest if possible)

4x100 @:20s Rest I.M Or Non Free  Descend 1-4

4x50 @:15-20s Rest Kick Descend 1-4

1x100 @:20s Rest Choice Drill

Pre Set 650/15:00

4x50  @:20s Rest Choice Stroke Fast

1x150 @:30s Rest Free Pull W/ Paddles and Buoy (@ ankles)

2x150 @ -50 Fast -100 Smooth(Focus on Distance Per Stroke)

A. 700/15:00

2 Rounds

1x200 @:30s Rest 100 Free Build -50 Ez Back -50 Free Build

1x150 @:20s Rest Pull W/ Paddles and Buoy w/ Bilateral Breathing (2nd Round Buoy @ Ankles)

B. 1200/30:00

2 Rounds

2x50 @:10-15s Rest Free Pull  1st Round Paddles Only. 2nd Round Buoy Only 

2x50 @:15s Rest Choice Stroke Paddles And Buoy (Buoy @ Ankles)

4x100 @ -Odds I.M -Evens Reverse I.M (Free,Br,Bk,Fly)

Cool Down 200/5:00

4x50 -Odds Double Arm Back -Evens Choice

 3950 Meters 95 Minutes

7-22-25 Pace Into Power

Warm Up 1000/25:00
200 Free Loosen
4x50 @:15s Rest Choice Stroke Drill/Swim
4x50 @:15s Rest Kick Build Each to Fast
1x200 Pull Focusing on Distance Per Stroke and Strong Pulls
4x50 @:10-15s Rest Choice Stroke Descend 1-4
Main Set 2300/50:00
1x200 @:30s-1:00 Free -50 Breathing Right Side -50 Breathing Left Side -100 Breathing every 5th Stroke
3x50 @:15s Rest Choice Stroke Build Each 50
1x200 @:30s-1:00 -50 Back -50 Free
6x50 @:15s Rest Choice Stroke Descend 1-3,4-6
1x200 @ Kick Build Each 50
9x50 @:15s Rest #1-3 60% Effort #4-6 75% Effort #6-9 85% Effort
1x200 @:30s-1:00 Min Rest Pull Negative Split
12x50 @:10-30s Rest #1-3,7-9 Aerobic #4-6,10-12 Sprint
Cool Down 300/5:00
6x50 -Odds Back Stroke -Evens Choice Stroke

7-19-25 Pace Then Pop

Warm Up 800/20:00

300 Choice Loosen

100 Kick

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

8x25 @:10-15s Rest Descend 1-4,5-8

Main Set 2600/60:00

2 Rounds

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

4x25 @:30s Rest Choice Stroke Fast

4x75 @:15s Rest Back Descend 1-4

4x25 @:30s Rest Choice Stroke Fast

4x50 @:15s Rest Breast Descend 1-4

4x25 @:30s Rest Choice Stroke Fast

Cool Down 300/6:00

6x50 Free Breathing 5/3 by 25

3700 Yards 86 Minutes

7-17-25 Gauge Your Glide

Warm Up 1600/30:00

4x200 @:15-30s Rest Free -Odds Smooth/Dps -Evens Build to Fast Within the 200

4x100 @:15-30s Rest -Odds Free Drill/Swim by 25 -Evens I.M or Non Free 

8x50 @:10-15s Rest Descend 1-4 Free,5-8 Choice

Main Set 2400/60:00

4x200 @:15-30s Rest Free Descend 1-4

4x200 @:30s Rest Pull Breathing 3,5,3,7 by 50

16x50 @:10-15s Rest 1-4,9-12 Freestyle Descend; 5-8, 13-16 I.M Order Swim

Cool Down 200/5:00

4x50 Choice 

95 Minutes 4200 Meters