5-4-26 The IM Furnace

Warm Up 1100/25:00

400 -100 Free -100 Back -100 Breast -100 Free

6x50 @:10-15s Rest -Odds Pull Breathing 3/5 per 25 -Evens Kick Build to 80%

4x50 @:10-15s Rest I.M Order Drill/Swim by 25

8x25 @:10-15s Rest -Odds as Few Strokes as Possible -Evens as Few Breaths as possible 

Main Set 2400/55:00

3 Rounds. Fast = Stroke - Change Stroke Each Round(you can mix and match strokes)

4x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

2x25 @:15s Rest Fast

1x50 @:30s Rest Fast

1x100 @:30s Rest Active Recovery

1x75 @:45s Rest Fast

1x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

1x100 @:45s Rest Fast

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3700 Yards 85 Minutes

5-2-26 Saturday Stroke Surge

Warm Up 900/20:00

400 as-100 Free -100 Back -100 Free -100 Choice

4x50 @:10-15s Rest I.M Order Kick

4x75 @:15-20s Rest I.M Order Drill/Swim/Build

(Drills:Fly: 3-3-3. Back: 6-Kick Switch.Breast: 3-Second Glide.Free:Fist Drill)

Pre Set 300/5:00

4x50 @:15s Rest I.M Order -25 Distance Per Stroke -25 Build

4x25 @:10-15s Rest Choice Stroke  

-Odds -½ Fast -½ Easy 

-Evens -½ Easy -½ Fast

A. 900/25:00

3 Rounds

2x75 @:15s Rest Desc 1-2  as-50 Free -25 Stroke (#1.70%-#2.80%)

2x50 @:15s Rest Choice Stroke Drill/Swim

1x50 @:15s Rest Choice Stroke 80-90% Speed

B.1000/25:00

2 Rounds

1x200 @:20s Rest Free or -50 Free/Back by 50 Negative Split

1x100 @:15-20s Rest I.M Build by 25

4x50 @:15s Rest -25 Free -25 I.M Order Fast

C. 700/15:00

4x100 @:15-20s Rest -75 Free -25 Stroke

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

4x25 @:20-30s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice 

4000 Yards 95 Minutes

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