5-27-25 Tight Line Tuesday

Warm Up 1200/25:00

300 Free Loosen Every 4th 25 Dolphin Dive

6x50 @:10-15s Rest I.M Switch

4x100 @:15s Rest Choice Stroke Build 

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

A. 1400/30:00

2 Rounds

2x200 @:15-20s Rest Pull #1. Buoy Between thighs #2. Buoy Between Ankles

4x50 @:15s Rest Build (Speed and Tempo)Choice Equipment 

1x100 @:15-30s Rest Active Recovery Kick (Fins)

1x200 @:15-20s Rest Choice Gear Build Each 100

B. 1200/25:00

6x100 @:15-20s Rest -50 Free ,Distance Per Stroke -50 Choice Stroke Fast

1x200 @:15-30s Rest Pull With Buoy at Ankles

1x100 @:15-30s Rest Active Recovery Kick(Fins)

6x50 @:10-15s Rest -2x50's buoy at Ankles w/ Bilateral Breathing -1x50 Choice Stroke/Equipment, Fast

Cool Down 200/5:00

1x100 Kick

1x100 Swim

4000 Yards 85 Minutes

5-25-25 Cruise Then Crush

 Warm Up 1500/35:00

300 Free Warm

200 No Free

4x50 @:10s Rest -Odds Kick -Evens Drill

3x100 @:15s Rest I.M

4x75 @:15-30s Rest Choice Stroke Build each to Fast

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

Main Set (Choice Stroke Pyramid) 2200/45:00

1x100 @:10s Rest Smooth 

1x200 @:15s Rest Build Each 200

1x300 @:30s Rest Zone 3-4 Even Split Each 100

1x200 @:15-20s Rest Build the 200 

1x100 @:15s Rest Easy Speed (Fast But Relaxed)

3x100 @:15-30s Rest Active Recovery #1. Kick #2.Pull 3#. Swim

1x100 @:30s Rest Fast

2x150 @15-20s Rest Build Throughout the 150

1x200 @:15-20s Rest Negative Split by 100 (Zone 3 to 4)

2x150 @:20s Rest Descend to fast by 50

1x100   Fast

Cool Down 300/5:00

4x75 @:10-15s Rest #1.Kick #2. Pull #3. Drill #4.Swim

4000 Yards 85 Minutes 

5-22-25 Long Line Logic

Warm Up 900/20:00

1x300 -75 Free -25 Back

4x75 @:15s Rest Rolling I.M All Drill

4x25 @:10s Rest Kick Build Each 25

4x50 @:10-15s Rest Done As A Sprint Cycle (Fast/Ez, Ez/Fast, Builld, Sprint)

Free Drill (Fins Encouraged) 550/10:00

2x25 @:10s Rest Fist Drill

1x100 @:15s Rest Finger Tip Drag  Drill

2x25 @:10s Rest Single Arm Free (Opposite Arm at Side)

2x50 @:10s Rest  Free 3 Stroke 6 Kicks on Side (Kick with a single arm lead on your side)

2x25 @:10s Rest Single Arm (Opposite Arm Leading Rotate and Reach Each Stroke)

2x50 @:10s Rest  Free Build -Focusing on Strong Pulls and rotating

1x100 Silent Free ( Swim without making a sound. Place hands gently)

Underwaters(Fins and Padddles) 400/10:00

4 Rounds

2x25 @:10-15s Rest -Odds Max Underwater Dolphin Kick Hands In Superman -Evens Max Underwater Dolphin Kick hands @ side 

1x50 @:10-15s Rest -Odd Rounds, Single Arm Free. -Even Rounds, Single Arm Fly.

Main Set 1800/40:00

Pick a Moderate Interval For each Repeat and Descend into Madness.This set will make you think, plan, and do some math.

4x150 @2:15 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x100 @1:50 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x75 @1:25 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x50 @1:00 Descending interval by :5s per repeat

Cool Down 300/5:00

100 Kick 

100 Back 

100 Free

3950 85 Minutes

5-20-25 Even It Out.

Warm Up 1000/25:00

400 Free Looosen -Every 4th 25 Back

4x75 @:10-15s Rest Back K/D/S

4x50 @:10s Rest Breast Drill/Swim

4x25 @:10-15s Rest Choice Stroke Sprint Cycle

Pre Set 900/20:00

4x50 @:10s Rest -Odds -25 R Arm -25 L Arm -Evens Fist Drill

4x50 @:10s Rest -Odds Zipper Drill -Evens Fingertip Drag 

3x100 @:15s Rest Free Style Descend 1-3

4x50 @:15s Rest Free Build to 90%

A. 1200/30:00

3x200 @:15s Rest Pull Aerobic Free w/ Bi lateral Breathing -3rd 50, 80%

1x200 @:15s Rest I.M -25 R Arm -25 L Arm

4x50 @:10-15s Rest I.M Order Kick

2x100 @:15s Rest I.M

B. 600/10:00

4 Rounds 

2x25 @:15s Rest Scull -Small Scull Out front ,Light kick

1x50 @:15s Rest Choice Drill

2x25 @:10-15s Rest 15M Fast off the wall Choice Stroke

Cool Down 200/5:00

200 Choice Easy Swim

3900 Yards 90 Minutes