7-27-26 Long Axis Power

Warm Up 900/20:00

300 Choice 

4x100 @:15s Rest

#1 -50 Kick -50 Swim

#2.-50 Drill -50 Swim

#3. Pull Breathing 3/5 by 50 (Paddles Optional)

#4. -50 Back -50 Free Build

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

Pre Set 600/15:00

2 Rounds

3x50 @:10-15s Rest (Fins)

#1. -25 Right Side Kick -25 Left Side Kick (Front)

#2. Free Drill 3 Strokes 6 Kicks

#3 -25 Back Kick -Arms At Side Rotate every 6 Kicks -25 Back Swim

1x150 @:15s Rest As -50 Free D.P.S -50 Back -50 Free Build to 80%

Main Set 2300/50:00

A.

4x200 @:20s Rest

#1.First 50 Fast #2.Second 50 Fast #3.Third 50 Fast #4.Fourth 50 Fast

B.

4x150 @:15-20s Rest As -50 Free -50 Back -50 Free

#1. First 50 Fast #2.Middle 50 Fast #3.Last 50 Fast #4.All three 50s at the fastest pace you can hold

C.

4x100 @:20s Rest

#1. Fins #2 Paddles  #3 Fins & Paddles #4 No Equipment

D. 

5x100 @:20s Rest 

#1.First 8 Strokes Fast 

#2.Last 8 Strokes Fast

#3.First 8 After Turn Fast

#4.Eight Fast Strokes Each 50

#5.Best Sustainable Pace

Cool Down 200/5:00

200 Choice 

4000 Yards 90 Minutes

7-25-26 Best Average Behavior

Warm Up 900/25:00

300 Choice Loosen

4x100  @:15s Rest

#1. -50  Kick -50 Swim

#2. -50 Drill  -50 Swim

#3. Pull Breathing  3/5  Per 50 (Paddles Optional)

#4. Free I.M

4x50 @:10-15s  Rest Descend 1-4

Pre Set 600/15:00

2 Rounds

1x100 @:15s Rest -DPS Count Strokes First 50,  Maintain Count for 2nd 50

2x50 @:10-15s Rest -25 Fast Kick/25 Swim -Carry Kick Speed into Swim

2x50 @:15s Rest 

#1. -25 Long  Powerful Strokes -25 Fast Tempo #2. Build to 85%

Main Set 2000/45:00

A.

2 Rounds 1200

1x200 @:20s Rest Free Negative Split

2x100 @:15s Rest Pull #1. Distance Per Stroke  #2. Build

4x50 @:15s Rest 

#1. DPS

#2. Build

#3.Fast

#4.Active Recovery

B. 800

4x100 @:20-30s Rest Best Average-Hold the Fastest Pace You Can over 4

1x100 @:30s Rest Active Recovery

4x50 @:20s Rest  Sprint Cycle 

1x100  -50 Build -50 Fast

Cool Down 200/5:00

200 Choice

3700 Meters 90 Minutes

7-20-26 Fast But Pretty

Warm Up 800/20:00

2x200 @:30s Rest Choice Loosen

4x100 @:15s Rest

#1. Free

#2. No Free

#3. Kick Build

#4. Pull DPS

Pre Set  600/15:00

4x50 @:10-15s Rest Kick Build to Fast (Fins Optional)

4x50 @:10-15s Rest Pull -25 Scull -25 Swim

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

Main Set 2400/50:00

A. 800

2 Rounds

1x200 @:20s Rest I.M (Substitute free for fly if needed)

1x200 @:20s Rest Free Negative Split

B. 800

2 Rounds

4x50 @:20s Rest Kick -Odds Smooth-Evens Fast (Fins Optional)

4x50 @:20s Rest  Swim -Odds Smooth  -Evens Fast

C. 800

1x300 @:20s  Rest Smooth/Easy Speed (Choice Equipment)

1x200 @:20s Rest Pull Negative Split 60%  Effort to 70% Effort

2x100 @:25s Rest (Choice Equipment) 80% Effort

2x50 @:30s Rest Fast No Equipment

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Meters

7-18-26 DPS Till Breakfast

Warm Up 800/20:00

2 Rounds

1x200 @:15-20s Rest Choice

1x100 @:15s Rest Kick Build (Fins Optional)

1x100 @:15s Rest Pull Distance Per Stroke (Paddles Optional)

Pre Set 600/15:00

6x100 @:15s Rest

-Odds -50 Kick -50 Swim

-Evens Free Descend 1-3

Main Set 2400/50:00

3 Rounds

1x300 @:25s Rest Free Negative Split (No Equipment)

1x200 @:20s Rest Pull DPS 

1x150 @:15s Rest -50 Kick-50 No Free-50 Free Build (Fins)

1x100 @:10s Rest Free Build to 80%

1x50  @:20s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice

4000 Yards 90 Minutes