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

5-9-25 Four Stroke Focus

Warm Up 800/20:00

300 Choice Mix it Up 

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

1x200 Paddles and Fins  Breathing 3/5 by 50

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

Pre Set 600/15:00

3 Rounds

4x50 @:10-15s Rest

#1 Pull - Distance Per Stroke

#2 Kick - Steady 

#3 Swim - Build To Fast

#4 Choice 

Main Set 2400/55:00

3 Rounds 

1x100 @:15s Rest I.M

4x25 @:15s Rest -Odds Fast Fly -Evens Active Recovery

1x100 @:10-15s Rest -50 Fly OR Free -50 Back

4x25 @:15s Rest -Odds Fast Backstroke -Evens Active Recovery

1x100 @:10-15s Rest -50 Back -50 Breast

4x25  @:15s Rest -Odds Fast Breast Stroke -Evens Active Recovery

1x100 @:10-15s Rest -50 Breast -50 Free

4x25 @:15s Rest  -Odds Fast Free -Evens  Active Recovery

Cool Down 200/5:00

200 Choice

4000 Yards 95 Minutes

5-6-26 Iron Distance Flow

Warm Up 800/20:00

400 Mix Up the strokes

4x75 @:15s Rest -25 Scull -25 Drilll -25 Swim

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

Drill 400/10:00

8x50 @:15-20s

1-2 Single Arm Free (-25 R -25 Left)

3-4 Catch Up Drill

5-6 6 Kick Switch

7-8 Finger Tip Drag

Kick 400/10:00

8x50 @:10s Rest Descend 1-4,5-8 Flutter Kick

#1-4 Kick Board 

#5-8 No Board

Iron Man Swim 2400/55:00

3x200 @:15-20s Rest Paddles and Buoy Descend 1-3

4x150 @:15s Rest 100 Pull W/ Buoy -50 Drop Buoy Engage legs, Build KICK to Fast -Keeps Arms Long and Smooth

6x100 @:10-15s Rest Fins and Paddles Desc 1-4 Hold Pace for 5-6

4x75 @:10-15s Rest Build Each 75 to Fast (No Equipment)

6x50 @:10s Rest  Desc 1-2 Hold Pace 3-6

Cool Down 200/5:00

200 Choice

4200 Yards 100 Minutes

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