4-8-25 Stroke Count Focus

Warm-Up 900/20:00

300 Loosen

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

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

4x25 @:10s Rest  Count Strokes try to be under 12-18

4x25 @:10-15s Rest Sprint Cycle

Stroke Count 1000/25:00

4x100 @:15s Rest -50 Distance Per Stroke -50 Build

4x75 @:20-30s Rest Paddles -25 DPS -25 Build -25 Sprint 

4x25 @:15s Rest, Scull For 5 Seconds, Swim for 4 Strokes 

2x100 @:15s  Trying to hold  lowest stroke Count, under 16 if possible

Stroke Count And Pace 1100/25:00

4x50 @:10-15s Rest Descend 1-4. Try to increase speed while reducing your stroke count per 50.

3x100 @:15s Rest Zone 3 (Moderate Speed) Trying to Hold Tempo + Stroke Count

2x150 @:20s Rest Descend Each 50.Try to swim faster while reducing strokes by each 50

2x100 @:15s Rest Kick w/ Fins -25 Fast -25 Smooth

1x100 @  Free Breathing 3/5/7/3

Stroke Count/Sprint 900/20:00

4x50 @:15s Rest -25 Dps -25 Fast 

2x100 @:20s Rest Build to Fast

1x100 @:15s Rest -25 Fast -25 DPS

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

4x25 @:15s Rest -Odds DPS -Evens Sprint

2x50 @:15s Rest Perfect Technique -Snorkel and Fins

Cool Down 200/5:00

1x100 Drill/Swim

1x100 Easy Back or Breast

4100 Yards 95 Minutes

4-5-25 Race Ready Reps

Warm Up 1000/25:00

300 Choice Swim

4x50 @:10-15s Rest Kick Build Each to Fast

4x25 @:15s Rest Free As Few Breaths as Possible

4x50 @:10s Rest Descend 1-4

1x100 -25 Double Arm Back -25 Breast with a Dolphin Kick

1x100 Swim Breathing 3/5/7/3 Per 25

Pre Set 900/20:00

4x25 @:10-15s Rest Sprint Cycle 

2x50 @:15-30s Rest Dive Or Push Sprint to 15m Cruise to Finish

4x50 @:10-15s Rest Pull Focusing on Lowest Stroke Count Possible

2x100 @:15-30s Rest Build Each 25 to Fast

1x100 Active Recovery

Race Simulation 1400/30:00

2x100 @:2-3 Mins Rest Main Stroke All out - Get your time.

1x200 @:Reset  Active Recovery

2x50 @1-2:00 Mins Rest, All Out. Get Your Time. Trying to be Faster than your 100s.

1x200 @Reset Active Recovery 

2x100 @:2-3 Mins Rest Main Stroke All out -Compare your times

1x100 @ Active Recovery

Rebuild Speed 600/15:00

4x25 @:10s Rest -Odds Scull -Evens Swim

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

4x75 @:20-30s Rest -25 Lowest Stroke Count Possible -25 Build  -25 Sprint

Cool Down 200/5:00

1x100 Choice Swim

1x100 Back or Breast

4100 Yards 95 Mins 

4-3-25 Full Send

Warm Up 800/20:00

300 Choice Loosen

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

4x25 @:10s Rest - Odds Drill -Evens Scull

4x50 @:15s Rest Choice Stroke Build to 90%

Pre Set 650/15:00

8x25 @:15s Rest -Odds 1st 15 M Fast -Evens -Last 10 Meters Fast

4x50 @:15s Rest Pull w/ Paddles -25 Fast -25 Double Arm Back

1x200 @ Done Like a Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ EZ ½ Fast. -25 Build. -25 Sprint.)

1x50 Active Recovery

Main Set 2000/45:00

4 Rounds

4x25 @:30s Rest -Odds Choice Stroke Sprint (Off The Block) -Evens Cruise

2x50 @:15s Rest -Odds -25 Fast -25 Cruise -Evens -25  Cruise -25 Fast

1x100 @:15s Rest Favorite Stroke Negative Split

1x100 @:15s Rest Choice Kick Build each 25 to fast

1x100 @ Reset Active Recovery(-Odd Rounds Pull -Even Rounds Swim)

Speed 400/10:00

4x25 @:15-30s Rest -No Breath to 15 Meter(Smooth), Race Finish 

4x50 -Odds 15m Sprint into Cruise Finish -Even 15m Cruise into Sprint Finish

4x25  Choice  Stroke All out 

Cool Down 200/5:00

100 Swim 

4x25 -Odds Scull -Evens Swim

4050 Yards 95 Minutes  

4-1-25 Master The Basics

Warm Up 800/20:00

300 Choice Loosen

4x50 @:10-15s Rest I.M Order Drill/Swim

4x50 @:10-15s Rest Choice Kick Build To Fast

4x25 @:10s Rest -Odds Scull -Evens Finger Tip Drag Drill

Stroke Drill 1000/25:00

*Drills Fly:3/3/3 Back:Single Arm Breast:2k1P Free:Catchup

4 Rounds I.M Order By Round

4x25 @:10s Rest Drill

2x50 @:10-15s Rest Kick

1x50 @:15s Rest Build

Turns 800/20:00

8x25 @:10s Rest 4-6 Fast Dolphin Kicks 3 Strokes Fast , Cruise the Rest

4x50 @:10-15s Rest -25 Build to a fast Turn , Fast Breakout -Cruise the rest

6x50 @:10-15s Rest I.M Switch -Focus on Underwaters Breakouts and turns

1x100 @ I.M Perfect Technique

Tempo/Pace 900/20:00

3x100 @:15s Rest Descend 1-3 Maintain Stroke Count

2x200 @:20s Rest Pull w/ Paddles -100 Build -100 Hold Build Pace

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

Cool Down 300/5:00

1x100 Pull

1x100 Kick

4x25 Scull

3800 Yards 90 Minutes