11-20-24 All Out, No Doubts

Warm-Up 800/20:00

2x150 @:10-15s Rest -100 Swim -50 Drill

4x50 @:10-15s Rest -25 I.M -25 Free

4x25 @:10-15s Rest I.M (Each Stroke in 1x25)

1x100  Kick 

4x25 @:10-15s Rest 1/2 Scull 1/2 Fast Choice Stroke 

Paddles(Fins)/ 600/15:00

3x[125+(3x25)]

125= @:15-30s Rest 80% Max Effort Focusing on Low Stroke Count Max  Underwaters.

25= @:15s Rest Choice stroke Build to Fast

Main Set 2000/50:00

4x100 @:15s Rest Kick #1. last 25 Fast #2. Last 50 Fast #3. Last 75 Fast 4. All Fast

3x100 @:15s Rest I.M Descend. 1-3

3x100 @10-15s Rest Backstroke Last 25 Overkick

1x400 @1:00 Min Last 100 Rest :10s Than All out Swim last 100

1x300 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x200 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x100  All Out -Choice Stroke 

Cool Down 300/6:00

1x100 Kick

1x50 Scull

1x50 Dolphin dive

1x100 Swim 

3700 Yards 91 Minutes

11-18-24 No Fly, No Cry

Warm Up 1200/30:00

300 Choice Loosen

3x150 @:30s Rest -50 Kick -50 Drill -50 Swim, Build - Reverse I.M Order, No Fly (Free, Breast, Back)

9x50 @:10s Rest #1.-3. Free Breathing 3/5/7; 4-6 Free, Descend; 7-9 I.M. Order No Fly (Back, Breast, Free) 

Main Set 2700/60:00

3 Rounds

1x200 @:30s Rest Free Build to Fast Finish

2x100 @:15s Rest Choice Stroke -25 Scull -50 Smooth -25 Fast

4x50 @:15-30s Rest Choice Kick -Odds Fast -Evens Smooth

8x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth

1x100 @:30s-1:00 Min Rest Active Recovery

Cool Down 200/5:00

200 -50 Free -50 Back

4100 Yards 95 Minutes

11-16-24 Your New Favorite Swim Workout

Warm Up 800/20:00

200 Choice Loosen

4x50 @:10-15s Rest Kick 

8x25 @:10-15s Rest I.M Order Drill/Build

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

Main Set 3000/70:00

3 Rounds

2x25 @:15s Rest Fly Fast

1x50 @:30s-1:00 Min Rest Active Recovery

4x25 @:15s Rest Backstroke Fast

1x50 @:30s-1:00 Min Rest Active Recovery

6x25 @:10-15s Rest Breast Fast

1x50 @:30s-1:00 Min Rest Active Recovery

8x25 @:10-15s Rest Free Fast 

1x50 @:30s-1:00 Min Rest Active Recovery

4x50 @:20-30s Rest Choice Stroke Descend 1-4

1x100 @1:00 Min Rest Active Recovery

Cool Down 5:00

1x300 Choice Loosen Every 3rd 25 Scull

4200 Yards 95 Minutes 

11-13-24 Fast and Focused

Warm-Up 800/20:00

200 Choice Loosen

200 Pull

4x50 @:10-15s Rest Kick Desc. 1-4

4x50 @:10-15s Rest Choice Stroke Drill/Swim

Main Set 2400/55:00

4 Rounds

4x100 @:15-30s Rest Desc. 1-4

2x75 @:15-20s Rest I.M No Fly

1x50 @:30s Rest Choice Stroke Fast

Sprint 400/10:00

4 Rounds

1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Kick

1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Swim

1x25 @:10-:15s Rest Smooth 

1x25 @:10-:15s Rest  All out Choice Stroke

Cool Down 300/6:00

6x50 @:10s Rest -O Kick -E Swim

3900 Yards 91 Minutes