1-18-25 Bubble Busters

Warm Up 700/15:00

300 Loosen Mix It Up

200 Kick

200 Pull 

Pre Set 1150/25:00

4x75 @:15-30s Rest -25 Scull -50 Build Swim

1x100 @:15-30s Rest Active Recovery

6x125 @:15-30s Rest -75 Kick-50 Build

Main Set 2100/45:00

3 Rounds

1x200 @:15-30s Rest Pull -Round#1.Smooth. Round#2.70%.Round#3.Smooth

3x100 @:15-20s Rest Descend 1-3 To 70/80/90% By Round

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

Cool Down 200/5:00

8x25 @:10-15s Rest Free Breathing 4,3,2,1,1,2,3,4

4150 Yards 90 Minutes

1-15-25 Powerhouse Pushes

Warm Up 950/20:00

300 Loosen

200 -50 Kick -50 Swim -50 Drill -50 Swim

150 Perfect Free 

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

4x25 @:10-15s Rest Sprint Cycle 

Speed(Low Rest) 700/15:00

2 Rounds - Round 1 Fast = Free Round 2 Fast = Choice

2x25 @:5-10s Rest Fast 

1x75 @:5-10s Rest Speedy Pace(200-500 Pace) 

1x25 @:5-10s Rest Rest Fast 

1x75 @:5-10s Rest Speedy Pace(200-500 Pace) 

1x25 @:5-10s Rest Fast 

1x100 @: Reset. Perfect Technique Free Active Recovery

I.M 1900/45:00

1x200 @:15-20s Rest I.M Or Free I.M(Free Instead of Fly)

6x25 @:10-15s Rest Fly Descend 1-3 ,4-6

2x200 @:15-20s Rest   I.M Or Free I.M(Free Instead of Fly)

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

3x200 @:15-20s Rest  I.M Or Free I.M(Free Instead of Fly)

2x75 @:10-15s Rest Breast Build 

1x200 @:15-20s Rest  Free Negative Split

Cool Down 300/5:00

6x50 @ -Kick -Scull-Swim by 50

3850 Yards 85 Minutes

1-13-25 Fast, Fun, and Focused

Warm Up 1100/25:00

300 Choice Loosen

8x50 @:10s Rest as Kick/Swim/Drill/Swim By 50

4x75 @:15s Rest Choice Stroke Build each 75

4x25 @:10-15s Rest Sprint Cycle

Main Set 2700/60:00

2 Rounds

3x100 @:15s Rest Build each 100 to 90% on last 25

1x300 @:15-30s Rest As -75 Free -25 I.M Order

6x75  @:10s Rest #.1-3 Free/No Free/Free #.4-6 No Free/Free/No Free  -Middle 25 Is Fast

1x50 @:30s Rest Active Recovery

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

1x50 @:30s Rest  Active Recovery

Cool Down 200/5:00

100 Kick

100 Choice

90 Minutes 4000 Yards 

1-11-25 All Systems Go

Warm Up 900/20:00

300 Loosen 

4x75 @:10-15s Rest I.M Order  K/D/S by 25

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

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

Pre Set 650/15:00

4x50 @:10-15s Rest Drill/Build

6x25 @:15-30s Rest Max Underwater (Fins Optional)

6x50 @:10-15s Rest #.1-3 Free Breathing 3/5/7  #.4-6 Max Underwaters off Each wall

Main Set 2250/50:00

3 Rounds

1x200 @:15-30s Rest -Pull(Buoy,Pads) Breathing 3/5 by 50

2x75 @:15-30s Rest Choice Stroke Build to Fast

4x50 @:10-15s Rest -Odds Kick Build -Evens Swim Drill

4x25 @:15s Rest Fast -Odds Rounds Free -Even Rounds No Free

2x50 @:15s Rest -25 Fast -25 Smooth 

Cool Down 200/5:00

200 Loosen

4000 Yards 90 Minutes