7-1-26 Long Course Love

Warm Up 1200/30:00

6x200 @:15-20s  Rest

#1. Choice Swim

#2. -50 Drill -50 Swim

#3. Pull Breathing 3/5 Per 50

#4. -100 Kick -100 Swim

#5. -50  Free -50 Back -50 Breast -50 Free

#6. Choice Stroke Build  Each 50 to Fast

A. 1200/25:00

4x300 @:20-30s Rest

-Odds -100 Kick -50 Drill -50 Swim -100 Build

-Evens -100 I.M -100 Kick -50 Drill -50 Swim

B. 1200/25:00

2 Rounds 

3x100 @:15s Rest Descend 1-3

6x50 @:10-15s Rest

#1-2 Kick, Build Each 50 to Fast

#3. Swim -37.5 Smooth -12.5 Fast

#4. Swim -25 Smooth  -25 Fast

#5. All Smooth

#6 All Fast

Cool Down 200/5:00

200 Choice

3800 Meters 85 Minutes

6-29-26 Strong Through Fatigue

Warm Up 1000/25:00

200 Swim

200 Kick

200 Pull 

3x100 @:10-15s Rest -50 Drill -50 Swim

1x100 Choice Stroke Build Each 50 to Fast

Main Set 2500/55:00

8x50 @:15s Rest 

-Odds 25 Underwater Dolphin Or Flutter Kick -25 Swim

-Evens -25 Smooth  -25 Fast

6x50 @:20s Rest Kick

-Odds -25 Fast  -25  Smooth

-Evens -25 Smooth  -25 Fast

4x50 @:10-15s Rest Free -Paddles 

-Odds Breathing  every 3

-Evens Breathing Every  5

3x200 @:20s Rest 80% Effort -Maintain Consistent Pace

2x50  @:15s Rest Swim -25 Fast -25 Smooth

2x200 @:20s Rest 80% Effort -Maintain Consistent Pace

4x50  @:15-20s Rest -25 Fast -25 Smooth

3x100 @:15-20s Rest Fins and  Paddles-80% Effort -Maintain Consistent Pace

Cool Down 200/5:00

200 Choice

3700 Meters 85 Minutes

6-27-26 Broken But Fast

Warm Up  1600/40:00

100 Choice Swim

200 Kick As -100 Flutter Kick -100 Choice Kick

300 As-100 Drill -100 Distance Per Stroke -100 Build to 80%

400 Pull As-200 Breathing 3/5 By 50 -200 Negative Split (60%-70%)

300 Freestyle I.M (-75 Free -75 Bk -75 Breast -75 Free)

200 Kick As -100 Smooth -100 Build

100  Choice Swim 

Main Set 1800/45:00

A. 700

2 Rounds

1x200 @:30s Rest I.M Or Choice Stroke (Try to be Faster here on the 2nd rd)

1x100 @:30s Rest Free Fast -Get Your Time  (Hold or Improve 2nd Round)

1x50 @:Reset Active Recovery

B.600

3x200 @:20-30s Rest

#1. Build to 80%

#2. Hold 80%

#3. Ascend to Smooth (Start at 80% -Last 50 around 60%)

C. 500

5x100 @:5-10s Rest As Fast as Possible 

* Try to Keep a consistent Pace

Cool Down 200/5:00

200 Choice 

3600 Meters 90 Minutes

6-22-26 Oxygen Debt

Warm Up 800/20:00

4x100 @:15s Rest

#1.Smooth #2.Smooth #3.Build to 80% #4.Build to 80%

4x50  @:15s Rest Kick I.M  Order

4x50  @:15s Rest Choice Stroke-Drill

Pre Set  1000/25:00

4 Rounds

1x50  @:10s Rest Distance Per Stroke (Count strokes-Try to match or  lower between rounds)

1x50 @ Kick -25 Smooth -25 Fast

1x100 @:15 Swim Descend by Round

1x50 @:15 Build To 80%

Threshold  500

2x200 @:15-20s Rest Free Pull -Threshold 80/90% of Max Heart

1x100 Free Swim Same Effort As  200's

V02 600

2 Rounds

3x100 @:15-20s Rest

#1. Even Pace-Maintain 85/90% of Max Heart 

#2. Build By 25, Starting at 80% Heart Rate, Ending at 90%

#3. Negative Split , 85%-90%

*Masters Minute Between Rounds

Active Recovery

1x100 (Swim, Kick or Pull)

Tempo(Increased Stroke Cycle) 400

2 Rounds

1x100 @:15s Rest  -50 Smooth(70%) -50 Increased Tempo(75%)

1x100 @:15s Rest  -50 Tempo(75%)  -50 Smooth(70%)

Aerobic 500

4x50 @:10-15s Rest Pull #1.-3 Breathing  3/5/7 Per 50 #4 Backstroke

6x50 @:10-15s Rest  Ascend 1-3,4-6

Cool Down 200/5:00

4x50 Choice