5-17-25 No Easy Intervals

Warm Up 1000/25:00

300 Free -50 Free -50 Back

200 Kick -75 Flutter -25 Dolphin

100 I.M

4x50 @:10-15s Rest  Descend 1-4

8x25 @:10s Rest Choice Stroke Sprint Cycle 

A. 900/20:00

2 Rounds

3x100 @:10-15s Rest (Zone 4 Threshold Pace)

1x150 @:15-20s Rest -50 Fast-100 Easy

B.1050/20:00

3 Rounds

3x75 @:10-15s Rest (Zone 4 Threshold Pace)

1x125 @:15-20s Rest -50 Fast-75 Easy

C. 1000/20:00

4 Rounds

3x50 @:10-15s Rest (Zone 4 Threshold Pace)

1x100 @:15-20s Rest -25 Fast-75 Easy

Cool Down 200/5:00

100 Kick

100 Swim

5-15-25 Build And Burn

Warm Up 1400/30:00

400 Free Loosen

200 Kick

4x50 @:10-15s Rest Free Descend 1-4

4x75 @:15s Rest Drill of choice

4x50 @:10-15s Rest Choice Descend 1-4

4x25 @:10-15s Rest Sprint Cycle 

Kick Set 600/10:00

2 Rounds

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

2x50 @:10-15s Rest Kick/Swim

Main Set 2000/45:00

4 Rounds

2x100 @:15s Rest -Build to 90%

2x50 @:10-15s Rest -25 Fast -25 Smooth

1x100 @:30Ss Rest Choice Stroke Best Average 

1x100 @:30s Rest Swim Or Pull Active Recovery

Cool Down 200/5:00

1x50 Back

1x50 Breast

1x100 Choice

4200 Yards 90 Minutes

5-13-25 Catch. Glide. Go.

Warm Up 1300/25:00

400 As -75 Free -25 Back

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

6x50 @:10s Rest I.M Switch

4x50 @:10-15s Rest Descend 1-4

4x25  @:10-15s Rest Sprint Cycle 

Free Drill 600/15:00

4x50 @:10s Rest Free Drill -Odds Single Arm by 25 -Evens Catch Up

4x50 @:10s Rest Free Drill -Odds Finger Tip Drag -Evens Zipper Drill

4x50 @:10s Rest Free Drill -Odds Fist -Evens 3 Stroke 3 second glide

Main Set 1800/45:00

3x150 @:15s Rest Free Pull, Middle 50 Fast. (-50 Zone 3,-50 Zone 4, -50 Zone 3)

3x50 @:10-15s Rest Ascend (#1 Fast #3 Smooth)

3x200 @:15-30s Rest Free Pull Breathing 3/5 by 50

3x50 @:10-15s Rest -25 Fast -25 Smooth

3x100 @:10-15s Rest Fast in and out of wall Middle Swim Smooth

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

Cool Down 200/5:00

1x100 Kick

1x50 Scull

1x50 Swim

3900 Yards 90 Minutes

5-10-25 All Strokes On

Warm Up 1600/25:00

400 Choice Swim

3 (Rounds Different Stroke Each Round):

1x100 @:10s Rest Kick 

1x100 @:10s Rest Free Perfect Technique(Always Free)

2x50 @:10s Rest Drill

4x25 @:10s Rest Descend 1-4

Main Set 2550/60:00

9x50 @:10s Rest Kick 3 Fly 3 Back 3 Breast 3 Free

1x300 @:30s Rest Free Pull -100 Breathing By 3 -100 Breathing by 5 -100 Back Stroke

1x100 @:30s-1:00 Min Rest I.M Fast

9x50 @:15s Rest Drill 3x Fly or Free, 3xBack, 3xBreast, 3xFree

1x300 @:30s Rest Free

1x100 @:30s-1:00 Min Rest  I.M Fast

9x50 @:10-15s Rest Descend  1-3 Back ,4-6, Breast 7-9 Free

1x300 @:30s Rest -25 I.M Order -75 Free

1x100 @:30s-1:00 Rest I.M Fast

Cool Down 200/5:00

1x100  Free

1x100  Non Free

4350  90 Minutes