4-29-26 The Gear Shift

Warm Up 1300/30:00

400 Mix it Up

4x75 @:15s  Rest Choice stroke/I.M Order  Kick/Drill/Swim

3x100 @:10-15s Rest Free  #1 Perfect Technique  #2 Build #3 Perfect Technique

3x50 @:10-15s Rest Descend Stroke Count  1-3

3x50 @:10-15s Rest Descend Speed  1-3

Main Set 1750/35:00

1x500 @ 

-as 25 Fast/25 easy, 50 Fast/50 easy, 75 Fast/75 easy, 50 Fast/50 Easy, 25 Fast/75 easy

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Descend 1-4

1x50 @:30s Rest Active Recovery

1x300 @:20s Rest  Build Each 100 to 85%

1x50 @:30s Rest Active Recovery 

2x100 @:10-15s Rest Breathing 3/5/7/5 by 25

1x50  @:30s Rest Active Recovery

1x100 @ Fast

Set 2 900/20:00

4 Rounds

1x100 @:15s Rest Cruise/Distance Per Stroke

1x125 @:5s  Rest Work/Fast!

Cool Down 200/5:00

200 Choice

4150 Yards 90 Minutes

4-27-26 Don’t Spin Early

Warm Up 1000/25:00

400 Choice Every 4th 25 Build to 75%

4x75 @:15s Rest I.M Order Kick Drill Swim

4x50 @:10s Rest -Free Drill/Swim by 25

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 700/20:00

4x100 @:15s Rest  -Odds Distance Per Stroke -Evens 80% Effort Maintain Stroke Count

4x50 @:10-30s Rest Swam like your dream 200 Race pace

4x25 @:10-15s Rest

-Odds Half Fast Stroke , Half Ez Free

-Evens Half Ez Free , Half Fast Stroke

Main Set 1800/40:00

2 Rounds (1st Round no Equipment ,2nd Round Choice Equipment)

1x200 @:20s Rest  80% Effort

4x75 @:15s Rest Build Each 75 to a fast Finish

4x50 @:15s Rest Descend 1-4

1x100 @Reset Active Recovery

Cool Down 200/5:00

200 Choice

3700 Yards 90 Minutes

4-25-26 No Sloppy Speed

Warm Up 1000/25:00

300 Mix It Up

4x75 @:15s Rest  Kick/Drill/Swim

6x50 @:10s Rest  -Odds  Drill -Evens Build to 80%

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

Pre Set 700/15:00

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

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

4x50 @:15s Rest Sprint Cycle 

#1.-25 Fast -25 Smooth

#2.-25 Smooth -25 Fast

#3. Build

#4.Sprint  

1x100 Active Recovery

Main Set 1500/35:00

3 Rounds (Round 1 Fins and Paddles, Round 2 Fins, Round 3 No Equipment)

1x100 @:30s Rest, -85% Effort 

4x50 @:20s Rest -Fast, Try And Hold the Same time for Each

4x25 @:20s Rest -Odds Fast -Evens Smooth

1x100 @Reset Active Recovery

Power 600/10:00

4 Rounds

1x75 @:20s Rest Build Each 75 to Fast  

1x50 @:20s Rest Fast Kick

1x25 @:25s Rest 

-Odds Rounds 12.5 Fast 12.5 Smooth 

-Even Rounds 12.5 Smooth 12.5 Fast

Cool Down 200/5:00

200 Choice

4000 Yards 90 Minutes

4-22-26 Pace And Polish

Warm Up 1000/25:00

300 Free

4x125 @:15s Rest I.M Order as -50 Kick -50 Drill -25 Swim

1x200 Pull -as -50 Catch -50 Fist

A. 1700/45:00

3x100 @:10-15s Rest Active Recovery Descend  1-3

1x200 @:20s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

3x100 @:10-15s Rest Descend 1-3

2x100 @:10-15s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

3x100 @:10-15s Descend 1-3

4x50 @:10s Rest Hold # Pace

B.700/15:00

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

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

4x25 @:10s Rest Sprint Cycle 

2x100 Pull as -75 Breathing 3/5/5 -25 Back Stroke

Cool Down 300/5:00

2 Rounds

1x75  Free Breathing 3/5/3

1x50  Kick

1x25  Backstroke

3700 Yards 90 Minutes