6-17-26 Air Management

Warm Up 900

300 Loosen

4x100 @:15s Rest -50  Drill  -50 Swim (Catch-Up,Fist,Zipper,6 Kick Switch)

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

Main Set  2100

3 Rounds- R1. Buoy Paddles R2.Choice Equipment  R3. Fins and Paddles

2x100  @:10s Rest Breathing 3/5 by 50

2x150 @:10s  Rest  Breathing  3/5/7  by 50

1x200 @:30-45s Rest Negative Split

Kick/Speed 1000

4 Rounds

2x50 @:15-20s Rest Fast Kick  W/ Fins

1x50 @:20s Rest Fast Swim -Choice  Equipment

1x100 @  Reset Active Recovery

Cool Down 200/5:00

200  Choice

6-14-26 Meters Of Mayhem

Warm Up 800/20:00

1x300 Choice Loosen

4x100 @:15-20s Rest

#1. Free Distance Per Stroke

#2. Pull Breathing  3/5 by  50

#3. -50 Drill -50 Swim

#4. Choice Stroke Build Each 50

Pre Set 600/15:00

8x50 @:10-15s Rest

#1&5. Drill

#2&6. Distance Per stroke

#3&7. Drill 

#4&8. Build 

2x100 @:15s Rest

#1.D.P.S

#2.Build 

Main Set

A. 1200/20:00

3 Rounds

1x300 @:30 Rest R1. Consistent Pace 70%  R2.Negative Split  R3. Build by 100

2x50 @:15s Rest #1.Distance Per Stroke #2.Build to Fast

B.1000/20:00

5 Rounds

1x100 @:15s Rest -Descend by Round 

2x50 @:10-15s Rest 

#1. Smooth 

#2. Fast

Cool Down 200/5:00

4x50 Choice Easy

3800 Meters 80 Minutes

6-13-26 Build The Beast

Warm Up 800/20:00

4x200 @:20s Rest

#1. Choice Loosen

#2. -50 Catch-Up -50 Swim

#3. I.M Kick

#4. Pull W/ Paddles Breathing  3/5 Per  50  

Pre Set 700/15:00

6x50 @:10-15s Rest 

-Odds  Drill (5 Stroke 6 Kicks, Catch Up Drill, Zipper Drill) 

-Evens  Distance Per Stroke Free

8x50 @:10-15s Rest

#1-4. Descend 1-4

#5-8. Pull Breathing 3/5 by 50

Main Set 2300/45:00

8x50 @:10-15s Rest -Odds Distance Per Stroke -Evens Kick Build to Fast

4x100 @:15-20s Rest Negative Split -2nd 50 Faster than 1st

4x50 @:10-15s  Rest No Free Descend 1-4

2x200 @:20-30s Rest Build by 50

4x100 @:15-20s Rest -75 Distance  Per Stroke -25 Distance Per stroke W/ a Fast Kick

4x50:  @:10-15s  Rest -Odds Kick -Evens No Free Swim

1x300 Free Build (last 100, 80-90%)

Cool Down 200/5:00

200 Choice   

95 Minutes 4000 Meters

6-10-26 No Wall Rescue

Warm Up 800/20:00

300 Loosen

1x200 Pull Breathing 3/5 by 50

4x50 @:10-15s Rest Kick

2x50 @:10-15s Rest -25 Drill -25 Swim

Drill/Pre Set 600/10:00 

2 Rounds

1x100 @:15s Rest -25 6 Kick Switch -50  Fist Drill  -25  Catch Up Drill

2x50 @:10-15s Rest #1. Count Stroke #2. Try and lower stroke count

1x100 @:15s Rest Build- Maintain Stroke Count -Increase Speed

Main Set 2300/55:00

A. 800

1x400 @:30s Rest Negative Split -2nd 200 Increase Speed By Kicking  

4x50 @:10-15s Rest Kick -25 Fast -25 Smooth

2x100 @:15s Rest #1. Swim Build to 90% #2. Kick Build to 90%

B. 900

3 Rounds

1x200 @20s Rest 70% Effort Maintain Pace

1x50 @:15s Rest Fast Kick

1x50 @:15s Rest Fast Swim

C. 600

1x300 @:30s Rest Fins and Paddles Build by 100 Breathing 3/5 by 50

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

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

Cool Down 200/5:00

200 Choice

3900 Meters 90 Minutes