2-14-26 IM Engine Room

Warm Up 800/20:00

300 Choice Loosen 

4x50 @:10-15s Rest  -Odds Kick -Evens Choice Drill

4x50 @:10-15s Rest -25 I.M Drill -25 Free

4x25 @:10s Rest -Odds I.M Order Build -Evens Smooth Free

A. 1400/30:00

2 Rounds

8x25 @:10-15s Rest I.M Order #1-4 Drill. #5-8 Swim.

4x25 @:10-15s Rest Choice Stroke -Odds 12.5 Yards Fast -Evens Build to Fast

4x75 @:15s Rest Descend 1-4

1x100  Active Recovery

B. 1500/30:00

1x400 @:30s Rest -100 Free  Smooth -50 Choice Stroke Fast

4x100 @:15-20s  Rest Free 80–85%.Hold the same pace for all 4

1x300 @:45-1:00 Min Rest -75 Smooth -75 Choice Stroke Fast

3x100 @:15s Rest Free 80% Effort

1x100   Fast Choice Stroke                                                                              

Cool Down 200/5:00 

4x50 Choice 

3900 Yards 85 Minutes

2-11-26 Blue Line Builder

Warm Up 900/20:00

300 Loosen -every 3rd 25 Fist Drill

6x50 @10-15s Rest I.M Switch

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

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

Pre Set 700/20:00

4x100 @:15s Rest Paddles I.M -as 15 Yards Free(4 Underwater Dolphin Kicks off Each wall) 10 Yards Stroke

6x50 @:10-15s Rest Kick W/ a board Stay Underwater until 4th Blue line

4x25 @:10-15s Rest Scull -Odds Head First -Evens Feet First

Main Set 2000/45:00

2 Rounds 

1x200 @3:00    /3:40   /4:20   /5:00  /6:20   /8:20

1x150 @2:00   /2:30   /3:00   /3:30   /4:30   /6:00

1x50  @:45      /:55    /1:05    /1:15   /1:35  /2:05

1x150 @2:00   /2:30   /3:00   /3:30   /4:30  /6:00

1x100 @1:20   /1:40   /2:00   /2:20  /3:00   /4:00

2x50 @:45      /:55    /1:05    /1:15    /1:35  /2:05

1x10 @1:20    /1:40   /2:00   /2:20   /3:00   /4:00

3x50 @:45     /:55     /1:05    /1:15    /1:35  /2:05

Cool Down 200/5:00

8x25 @:10-15s Rest I.M Order 

3800 Yards 90 Minutes

2-9-26 Relentless Rhythm

Warm  Up 1000/25:00

300  Choice Loosen

2x100 @:15s Rest I.M

4x25 @:10s Rest  Choice Stroke- Choice Drill

4x50 @:10-15s Rest Freestyle kick Build  to 80%

4x25 @:10-15s Rest  Choice Stroke Descend 1-4 (4=80%)

4x25  @:15-20s Rest (Fins) Free max 1-2(Goal-none) Breaths

Main Set  2600/50:00

4x100 @:20s Rest Backstroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x100 @:20s Rest Breaststroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x25  @:15s Rest ½ Fast ½ Smooth

3x100 @:15s Rest Active Recovery #1.Swim #2.Kick #3.Pull

2x100 @:30s Rest All Out 

6x50 @:10s Rest Active Recovery -25 Free No More than 3 Breaths -25 Backstroke

4x50 @:20s Rest All Out

1x300 @ Active Recovery Switch it up every 75

8x25 @:10-15s Rest All Out

Cool Down 200/5:00

4x50 Choice

3800 Yards  90 Minutes

2-7-25 Speed Without Slop

Warm Up 900/20:00

300 Swim

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

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

4x25  @:15-30s Rest Sprint Cycle (½ Fast ½ Ez. ½ Ez ½ Fast. Build. Sprint)

Pre Set 500/15:00

4x25 @:10s Rest Freestyle Underwater Recovery

2x50 @:10-15s Rest Silent Swim Freestyle

4x25 @:10s Rest 3 Strokes 6 Kicks

2x50 @:15s Rest Distance Per Stroke Freestyle

4x25 @:10s Rest 3 Strokes 3 Second Glide 

Main Set 2400/55:00

3 Rounds 

3x50 @:10-20s Rest Descend 1-3 (#3. =85-90%)

4x75 @:15-20s Rest 85% Effort

2x25 @:30-40s Rest All Out

1x300 @: Reset Active Recovery (Round#1. Swim. Round#2.Kick. Round#3. Pull)

Cool Down 200/5:00

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

4000 Yards 95 Minutes