5-8-25 Feel the Flow

Warm Up 1500/30:00

6x50 @:10s Rest Choice Stroke Drill/Swim

6x100 @:10-15s Rest Pull 

#1-2: Paddles Only #3-4. Buoy Only #5-6  Paddles And Buoy  Breathing every 5th Stroke

3x200 @:10-15s Rest

#1. Free #2.Back #3.Breast(Focus on Glide)

Main Set 2200/50:00

1x400 @:30s Rest As -200 Free -200 Kick -100 Choice Swim

4x100 @:15s Rest Free, Pads and Buoy Distance Per Stroke. 

8x25 @:15-20s Rest -Odds Dolphin Dive -25 Evens Underwater Breast Stroke

8x25 @:15-20s Rest Free 2 Breath Max Descend 1-4,5-8

2x100 @:15s Rest Free Build to Fast

4x50 @:15s Rest Fast Kick

1x200 @:15s Rest Negative Split

8x50 @:10-15s Rest 

#1-4. Free Descend to Sprint 

#5-8. Choice Kick Descend to Sprint

Cool Down 300/5:00

3x100 -75 Breathing 3/5/7 -25 Back Stroke

85 Minutes 4000 Yards

5-6-25 Hold That Pace

Warm Up 1050/20:00

4x100 @:10-15s Rest As 75 Free -25 Back

4x50 @:10s Rest Kick -Odds W/ Board -Evens Streamline

3x100 @:10-15s Rest -Odds Pull -Evens I.M

3x50 @:10-15s Rest Choice Stroke  Descend 1-3

Pre Set 600/10:00

1x200 @:10-20s Rest Kick, Build.- Alternate Flutter kick and Choice kick every 25. (Push and glide As Far as you can off each wall)

4x25 @:10-15s Rest Free Lowest Stroke Count Possible

2x100 @:15s Rest -Odds Right Fin Left Paddle -Even Left Fin Right Paddle 

4x25 @:15s Rest Free As Few Breaths as Possible

Main Set 2200/50:00

4x100 @:15s Rest Choice Stroke try to keep each 100 within 1-2 seconds ( Zone 3)

3x200 @:15s Rest Continue to focus on consistent pace throughout (Zone 3)

1x400 @ Free Build by 100s

1x100 @:30s-1 Min Rest Active Recovery (Kick or Swim)

2x200 @:15s Rest #2 Faster than #1 (Zone 4 #2)

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

Cool Down 200/5:00

1x100 Kick

1x100 Choice Swim 

4050 Yards 85 Minutes

5-3-25 Finish With Fire

Warm Up 900/20:00

300 Swim

4x50 @:10s Rest Kick Build  -Odds W/ a Board -Evens Streamline

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

4x50 @:10-15s Rest Pull-Odds Free -Evens Backstroke

Pre Set  700/20:00

8x25 @:10s Rest Free Drill -Odds Fist -Evens Fingertip Drag

4x75 @:30s Rest DPS/Build/Fast

1x200  As-25 Breast 1 Pull 3 Second Glide -25 Free 3 Stroke 3 second Glide

Main Set 1400/30:00

2x150 @:15s Rest Choice Stroke Negative Split Each 150

3x100 @:15s Rest Descend 1-3

4x75 @:10-15s Rest Rolling I.M

4x50 @:15s Rest -25 Sprint -25 Cruise

4x25 @:15-30s Rest Sprint

1x100 @ All out From a Dive or Push

Part 2 700/10:00

4x75 @:20-30s Rest Best Average

4x50 @:15s Rest Build to Fast

8x25 @:10-15s Rest -Odds As Few Breaths as possible -Evens as Few strokes as possible

Cool Down 200/5:00

1x100 Kick 

1x100 Swim

3900 Yards 85 Minutes

5-1-25 Breakout and Build

Warm Up  900/20:00

300 Every 4th 25 Backstroke

6x50 @:10-15s Rest I.M Switch (Fly/Bk, Bk/Br, Br/Free)

8x25 @:10s Rest  Choice Kick Build Each to fast

4x25 @:10-15s Rest Choice Stroke Build to Fast

Pre Set 800/20:00

4x75 @:10-20s Rest Build Each 75 -Odds Free -Evens No Free

4x50 @:15-30s Rest Free as Few Breaths as possible (2-3 Breaths max per 25)

4x25 @:10-15s Rest 15 Yards Scull 10 Yards Fast Free

8x25 @:10-15s Rest  I.M Order (2x25 of Each Stroke) -Odds 12.5 Yards Sprint 12.5 Cruise -Evens 12.5 Yards Cruise 12.5 Yards Sprint

A. 950/20:00

2x150 @:15-20s Rest Free Build by 50

2x100 @:10-15s Rest Best Average 

2x75 @:15s Rest Choice Stroke Descend  1-2

4x50 @:15s Rest -25 Fast(Zone 4) 25 Smooth

4x25 @:15s Rest No Breath 1st 15 Yards

B. 600/15:00

4x75 @:15s Rest Rolling  I.M

4x50 @:10-15s Rest Choice Stroke -25 Fast -25 Recover

4x25 @:10s Rest Choice Stroke Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

C. 700/15:00

3x100 @:15s Rest Descend 1-3

4x50 @:10s Rest 15 Yards Sprint 35 Cruise (Maintain Technique)

4x25 @:15-30s Rest Choice Stroke Sprint

1x100  All out From Push or Dive

Cool Down 200/5:00

1x200 Choice

4100 Yards 95 Minutes