10-16-24 Smooth Strokes, Fast Sprints

Warm Up 900/20:00

200 Choice

200 Kick - Mix up the kicks

200 Pull -Bi lateral Breathing

2x75 @:15-Rest -25 Scull -50 Build

2x25 @:30s Rest As No Breath

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

Main Set 2600/60:00

2 Rounds

1x300 @:20-30s Rest Pull Cruise

6x50 @:10-15s Rest Choice Stroke Desc.1-4 Hold Pace for 5 and 6

1x200 @:20-30s Rest Swim Or Pull Must be Faster Pace than 300

4x50 @:10s Rest Choice Stroke -Odds Fast -Evens Smooth

1x100 @:15-20s Rest Choice 80% Effort Max U/W Minimal Strokes-Breast Double Pull Outs

2x50 @:15-30s Rest Fast 

1x100 @:30s Rest EZ Recovery Swim or KicK

Cool Down 300/10:00

3x50 @:10-15s Rest Ascend

1x50 Double Arm Back

1x50 Dolphin Dive

1x50 Choice

3800 Yard  90 Minutes

10-12-24 Stroke Warriors

Warm Up 700/20:00

300 Choice

4x50 @:15s Rest Kick Desc. 1-4

8x25 @:15-20s Rest Fins - Kick as far as possible before surfacing- swim fast to the wall. -O, Free -E, Fly or Back

Main Set 2800/60:00

2 Rounds

1x100  @:20 Rest I.M Fast

1x100  @:20 Rest Free Cruise

2x200 @:30s Rest I.M Fast

1x200 @:20s Rest Free Cruise

3x100 @10s Rest I.M fast

1x300 @:20s Rest Free Cruise

Pull 300/5:00

1x300 Pull W/ Paddles -25 Scull -50 Swim

Cool Down 200/5:00

4x50 @ Ascend 

4100 Yards 100 Mins

10/9/24 Take It Slow, Then Go-Go-Go!

Warm-Up 800/20:00

300 Swim Choice

100  Choice Kick

200  Pull

4x25 @:5-10s Rest Choice Kick 1/2 Ez 1/2 Fast

4x25 @:5-10s Rest Choice Kick 1/2 Fast 1/2 EZ

Drill 600/15:00

8x25 @:5-10s Rest Fist Drill w/ Catch Up

4x50 @:10s Rest -Fins,Fingertip Drag w/ Delayed Catch

2x100 @:10s Rest Delayed Catch W/ Paddles and Fins

Main Set 2400/55:00

2 Rounds

1x300 @:30-45s Rest Choice 80%

4x75 @:10-15s Rest  1st round descend 1-4 free, 2nd round stroke or Rolling IM

1x50 @:30s Rest EZ

1x200 @:30s Rest moderate pace 80%

4x50 @:15s Rest 1st round descend 1-4 free, 2nd round stroke or IM

1x50 @:30s Rest EZ

1x100 @Reset moderate pace 80%

Cool Down 250/5:00

250 Free breathing 3/5/3/7/3

4050 Yards 95 Minutes

10-7-24 Drill, Sprint, Survive

Warm Up 850/20:00

300 Choice Swim

100 Choice Kick

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

8x25 @:5-10s Rest Choice Desc. 1-4/5-8

1x50 EZ

Drill 300/6:00

4x25 @:5-10s Rest Free w/ A Dolphin Kick

4x25 @:5-10s Rest Fly Drill 1R-1L-1B 1/1/1

4x25 @:5-10s Rest 1 Fly stroke 2 Kicks 1 Breast Stroke w/ 1 Fly Kick

Main Set 2400/55:00

4 Rounds *Sprints Reverse I.M Order by Round- Free/Br/Bk/Fly

1x25 @:15s Rest Sprint get your time

1x75 @:20-30s Rest EZ

12x25 @:15s Rest Sprint -Stay within 2-3 Seconds of your 25 Sprint

1x200 @:45s-1:00 Min Rest Ez

Cool Down 300/5:00

3x100 Ascend Choice

3850 Yards 86 Minutes