6-1-26 Back Breast Blast

Warm Up 1000/25:00

400 -100 Drill -100 Swim

6x50 @:10-15s Rest Kick -Odds Flutter -Evens Butterfly/Breast

6x50 @:15s Rest Build to -90% -Odds Free -Evens Choice Stroke

Main Set 2800/60:00

4x100 @:15s Rest Paddles And Fins -Distance Per stroke

6x50 @:10-15s Rest #1.Catch Up Drill  #2. Zipper Drill #3.Fist Drill Repeat x2

4x100 @:10-15s Rest I.M -25m Of Each Stroke

6x50 @:10-15s Rest Backstroke Descend 1-3,4-6

4x100 @:15s Rest Freestyle Descend 1-4

6x50 @:10-15s Rest Breaststroke Descend 1-3,4-6

4x100 @:10-15s Rest Freestyle Descend 1-4

6x50 @:20-30s Rest -Odds Active Recovery -Evens Sprint(Choice Stroke)

Cool Down 200/5:00

200 Choice

4000 Meters 90 Minutes

5-30-26 Long Course Logic

Warm Up 900/20:00

400 -Loosen,Mix Up Strokes

1x300  Kick Build the last 100

1x200 Pull Breathing 3/5 Per 50

Pre Set 700/15:00

2 Rounds

2x50 @:10-15s Rest #1. Fist Drill #2.Catch Up Drill 

2x50 @:10-15s Rest #1. Count Strokes #2. Stroke Count -1

3x50 @:10-15s Rest Descend 1-3 Trying to increase Speed and hold Stroke Count  

Main Set 2000/50:00

4 Rounds

1x200 @:20s Rest 60-70% Effort -Choice Equipment

2x50 @:10-15s Rest #1. I.M Order by round Build  #2. Active Recovery

2x50 @:15s Rest Choice Stroke #1.Odds Fast -Evens  #2.Active Recovery

1x100 @:15s-20s Best Freestyle Lowest Stroke Count possible

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

5-22-26 Smooth Criminal

Warm Up 800/20:00

300 Loosen

4x50 @:10s Rest Kick

#1-2. Flutter Kick

#3-4. Choice

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

4x25 @:10-15s Rest Choice Stroke Build to Fast

Kick Ladder 500/10:00

2 Rounds

1x25 @:10s Rest Build to Fast 

1x50 @:10s Rest  -25 Smooth - 25 Fast

1x75 @:10s Rest Build To Fast

1x100 @:10s Rest Maintain 80-90% Effort

Pre Set 400/10:00

1x100 @:15s Rest Distance Per Stroke Free

2x50 @:10s Rest #1. Drill/Swim  #2. Build

1x100 @:15s Rest Free 70% Effort -Maintain Low Stroke Count

4x25 @:10s Rest -Odds Fast Kick -Evens Easy Swim

Main Set 2000/45:00

3x200 @:20s Rest Hold Pace  60/70%

4x100 @:15s Rest Hold  Pace 70/80%

1x100 @:Reset Active Recovery

6x50 @:10-15s  Rest -Odds  70%  -Evens 80%

1x100 @ Reset Active Recovery

3x100 @:15s Rest 80%

4x50 @:20s Rest 90%

Cool Down 200/5:00

200  Choice

3900 Yards 90 Minutes

5-20-26 Pace Lock

Warm Up 1200/25:00

300 Loosen Mix Up Strokes

3x150 @:15s Rest  Free -50 Kick -50 Drill -50 Swim

3x50 @10-15s Rest Pull Breathing 3/5/7

3x50 @:10s Rest Free Descend  1-3

3x50 @:10s Rest I.M Switch

Main Set 2600/60:00

A. 750/15:00

1x300 @:10-20s Rest Pull(Paddles/Buoy)  Breathing 3/5/7 by 25

2x100  @:5-10s Rest Backstroke

2x50 @:5-10s Rest Breaststroke

1x100 @:5-10s Rest Freestyle

1x50 @1:00 Min Rest Active Recovery

B. 650/15:00

1x300 @:10-15s Rest Pull Trying to Hold Continuous pace (70%)

1x300 @:5s Rest Swim Build throughout the 300 (70%-80%-90% by 100)

1x50 @1:00 Min Rest Active Recovery

C. 700/15:00

4x100 @:5-15s Rest Hold Pace -Maintain stroke Count/Breathing Pattern

4x50 @:10s Rest -25 Kick -25 Swim

1x100 @1:00 Min Rest Active Recovery

D.500/15:00

4x50 @:10-15s Rest -25 Fly -25 Free

2x50 @:5-10s Rest Backstroke

1x100 @:10s Rest Breaststroke

2x50 @:5-10s Rest Freestyle

Cool Down 200/5:00

200 Choice

90 Minutes 4000 Yards