6-22-26 Oxygen Debt

Warm Up 800/20:00

4x100 @:15s Rest

#1.Smooth #2.Smooth #3.Build to 80% #4.Build to 80%

4x50  @:15s Rest Kick I.M  Order

4x50  @:15s Rest Choice Stroke-Drill

Pre Set  1000/25:00

4 Rounds

1x50  @:10s Rest Distance Per Stroke (Count strokes-Try to match or  lower between rounds)

1x50 @ Kick -25 Smooth -25 Fast

1x100 @:15 Swim Descend by Round

1x50 @:15 Build To 80%

Threshold  500

2x200 @:15-20s Rest Free Pull -Threshold 80/90% of Max Heart

1x100 Free Swim Same Effort As  200's

V02 600

2 Rounds

3x100 @:15-20s Rest

#1. Even Pace-Maintain 85/90% of Max Heart 

#2. Build By 25, Starting at 80% Heart Rate, Ending at 90%

#3. Negative Split , 85%-90%

*Masters Minute Between Rounds

Active Recovery

1x100 (Swim, Kick or Pull)

Tempo(Increased Stroke Cycle) 400

2 Rounds

1x100 @:15s Rest  -50 Smooth(70%) -50 Increased Tempo(75%)

1x100 @:15s Rest  -50 Tempo(75%)  -50 Smooth(70%)

Aerobic 500

4x50 @:10-15s Rest Pull #1.-3 Breathing  3/5/7 Per 50 #4 Backstroke

6x50 @:10-15s Rest  Ascend 1-3,4-6

Cool Down 200/5:00

4x50 Choice  

6-20-26 Find Your Catch

Warm Up 800/20:00

400 As -100 Breathing by 2 -100 Breathing by 3 -100 Breathing  by 4 -100  Breathing by 5

4x100 @:10-15s Rest -Odds Kick -Evens Drill

Kick 600/15:00

3x100 @:15s Rest Kick -Fins Descend 1-3

6x50 @:10-15s Rest  Kick -No Fins  

Descend 1-4, Hold Pace 5-6

Main Set 2200/50:00

4x250 @:25-30s Rest

-Odds Pull 70% Effort (Paddles & Buoy)

-Evens No Equipment 80% Effort

Advanced Challenge: Descend 1–4 while holding stroke count within +1.

Scale Down Options: 4x200 or 4x150.

4x200 @:20-25s Rest

-Odds -Pull (Buoy Only) Breathing 3/5 By 50

-Evens -No Equipment Build 200 - Last 50 =Fast & Controlled

Advanced Challenge: Hold your fastest sustainable 200 pace on #4 without increasing stroke count.

Scale Down Options  : 4x150 or 4x100.

4x100 @:15-20s Rest -Choice Equipment 

-Descend 1-4 , last 100=Fast

Scale Down Options: 4x75 or 4x50.

Advanced Challenge: Make #4 your best technical 100 of the set, not just your fastest.

Cool Down 200/5:00

200 Choice

90 Minutes 3800 Yards

6-17-26 Air Management

Warm Up 900

300 Loosen

4x100 @:15s Rest -50  Drill  -50 Swim (Catch-Up,Fist,Zipper,6 Kick Switch)

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

Main Set  2100

3 Rounds- R1. Buoy Paddles R2.Choice Equipment  R3. Fins and Paddles

2x100  @:10s Rest Breathing 3/5 by 50

2x150 @:10s  Rest  Breathing  3/5/7  by 50

1x200 @:30-45s Rest Negative Split

Kick/Speed 1000

4 Rounds

2x50 @:15-20s Rest Fast Kick  W/ Fins

1x50 @:20s Rest Fast Swim -Choice  Equipment

1x100 @  Reset Active Recovery

Cool Down 200/5:00

200  Choice

6-14-26 Meters Of Mayhem

Warm Up 800/20:00

1x300 Choice Loosen

4x100 @:15-20s Rest

#1. Free Distance Per Stroke

#2. Pull Breathing  3/5 by  50

#3. -50 Drill -50 Swim

#4. Choice Stroke Build Each 50

Pre Set 600/15:00

8x50 @:10-15s Rest

#1&5. Drill

#2&6. Distance Per stroke

#3&7. Drill 

#4&8. Build 

2x100 @:15s Rest

#1.D.P.S

#2.Build 

Main Set

A. 1200/20:00

3 Rounds

1x300 @:30 Rest R1. Consistent Pace 70%  R2.Negative Split  R3. Build by 100

2x50 @:15s Rest #1.Distance Per Stroke #2.Build to Fast

B.1000/20:00

5 Rounds

1x100 @:15s Rest -Descend by Round 

2x50 @:10-15s Rest 

#1. Smooth 

#2. Fast

Cool Down 200/5:00

4x50 Choice Easy

3800 Meters 80 Minutes