4-6-24 Ripples of Renewal

Warm-Up  1000/25:00

200 Swim

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 500/12:00

*Ask For Drills!!

10x50 @10s Rest Choice Stroke Drill

Kick 600/ 15:00

5x100 @ Desc.1-4 Hold Pace for 5

1x100 Smooth 

Main Set 1800/40:00

2 Rounds

3x200 @10-15s Rest  Free Desc. 1-3

4x50   @5-10s Rest Choice Stroke Build to Fast

1x100  @20s Rest Active Recovery.

Cool Down 200/5:00

8x25 Double Arm Back Stroke With a Breaststroke kick

4100 Yards 97 Minutes

3-5-24 Sprint, Pull, Repeat

Warm-Up 1000/25:00

200 Free Loosen

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 800/20:00

2x150 @10s  Right Fin Left Paddle 

2x150 @10s Left Fin Right Paddle 

2x50  @10s Fist Drill

1x100 @10s  Free Breathing 3/5/3/5 by 25

Main Set 1900/45:00

12x25@ 30s Free Race Pace  

1x100 @ 20s Pull/Active Recovery 

10x25 @ 25s  Free Race Pace

1x100 @  20s  Pull/Active Recovery 

8x25 @ 20's Free Race Pace

1x100 @ 20s  Pull 

6x25 @ 15's Free Race Pace

1x100 @ 20's  Pull/Active Recovery

4x25 @ 10's  Free Race Pace

1x100 @20s Pull/Active Recovery 

4x100 @10's Free Desc. 1-4 To Race Pace

Cool Down 300/6:00

6x50  @ Free -25 U/W max -25 Free 

4000 Yards 96 Minutes