5-18-26 Three Gear Grind

Warm Up 900/20:00

300 -75 Free -25 Back x3

4x50 @:10-15s Rest Kick

#1 Streamline Flutter Kick on Stomach - Pull to Breath

#2.Streamline Kick on Back 

#3.Streamline Breaststroke kick (Front or Back)

#4.Streamline Dolphin Kick on Back

4x50 @:10-15s Rest

-Odds Free Drill

-Evens No Free Drill

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

Pre Set 600/15:00

2 Rounds  

1x100 @:15s Rest Free -Count Stroke 1st 25 , Stay within +1 stroke for the rest of the 100

2x50 @:10-15s Rest  -25 Fast Kick -25 Swim Holding Kick Speed

4x25 @:10-15s Rest #1.Drill #2.Build #3.Fast #4.Active Recovery/reset

Main Set 1800/40:00

3 Rounds

1x200 @:20s Rest 70%(1st Gear) Effort -Maintain Consistent Stroke Count Per 50 

2x100 @:15s Rest 75-80% (2nd Gear) Descend 1-2

4x50  @:10s Rest (3rd Gear) Descend 1-4 Starting at 80% Effort 

Round 1. Round 2. Pull Round 3. I.M( Keep Fly to 25's Only for I.M)

Finisher 500/10:00

2 Rounds

1x75 @:15s Rest -25 Kick -25 Drill -25 Build

2x50 @:15-20s Rest - Best Average , Same Stroke both 50's ,Strong  Kick  through out

3x25 @:15s Rest #1. Sprint Kick #2. Sprint Swim #3. Active Recovery

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

5-16-26 Kick Into Pace

Warm Up 900/20:00

300 Choice Loosen

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

4x50 @:10-15s Rest Pull Breathing 3/4/5/6 per 50

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

Kick/Drill 900/20:00

3 Rounds

1x100 @:20s Rest Flutter Kick Build to fast

1x50 @:10s Rest Drill ( Catch-Up, 6 Kick Switch, Fist)

2x25 @:15s Rest Fast Free

1x100 @:15s Rest Free -Smooth Arms Hard Kick

Main Set 1800/45:0

2 Rounds

1x300 @:30s Rest Swim Pull buoy Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest -Odds Flutter Kick -Evens Butterfly Kick -Submerge last 10 yard finish underwater to wall

1x200 @:20s Rest Paddles Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall

1x100  @:10s Rest No Equipment Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall

Cool Down 300/5:00

6x50 @:10s Rest

-25 Double Arm Back W/ a Breast Kick 

-25 Dolphin Dive

90 Minutes 3900 Yards

5-13-26 One More Gear

Warm Up 500/10:00

1x200  Free

1x200  Pull

1x100 Kick

Main Set  3500/75:00

3x200 @:15-20s Rest  (Choice Equipment) Descend 1-3

4x50 @:10-15s Rest 

#1.Fly/Free  

#2.Back/Free 

#3.Breast/Free 

4.All Free

4x50 @:15s Rest Fast Free

2x200 @:15-20s Rest (Choice Equipment) Descend 1-2

2x150 @5-10s Rest

#1. -25 Fly -25 Back -100  Free  

#2. -25 Breast -25 Back -100 Free

2x200 @:15-20s Rest Descend 1-2

4x150 @5-10s Rest

#1.&3. -25 Fly -25 Back -100  Free  

#2.&4. -25 Breast -25 Back -100  Free

2x200 @:15-20s Rest  Rest (Choice Equipment) Descend 1-2

4x100 @:5-10s Rest

#1. & #3. -25 Fly -75 Free 

#2. & #4. -50 Breast -50 Free

Cool Down 200/5:00

200 Choice

4200 Yards 90 Minutes

5-11-26 Smooth To Savage

Warm Up 800/20:00

300  Every 3rd 25 Fist Drill

2x100 @:10s Rest Kick Build

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

4x25 @:10-15s Rest  Sprint Cycle

Pre Set 600/10:00

4 Rounds

1x50 @:10-15s Rest Distance Per Stroke Freestyle

1x50 @ :10-15s Rest

-30 Yards Free Build 

-15 Yards No Free Fast  

-5 Yards Streamline Fast Kick to the Wall

2x25 @:10s Rest Kicks  -Odds Smooth -Evens Fast

Main Set 2400/55:00

3 Rounds

1x200 @:20s Rest Paddles/Fins -as 75 Breathing  3/5/7 -25 Backstroke

4x75 @:15s Rest Rolling I.M 

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

4x25  @:15s Rest -Odds Fast Choice Stroke -Evens Free or Back Recover

Cool Down 200/5:00

8x25 @:10-15s Rest Breathing  4,3,2,1,1,2,3,4  by 25

90 Minutes 4000 Yards