6-24-24 Dynamic Distance Swim

Warm-Up 800/20:00

400 Free Or 2x200

200 I.M Or 2x100 I.M

200  Chocie Kick

Main Set 2600/50:00

2 Rounds

1x400 @:30 Choice Stroke And Equipment -Smooth (Round 2 Try to egative Split)

3x100 @:15 Free Pull Desc.1-3

1x300 @:20 Choice Stroke And Equipment -Smooth

4x50  @:10 Free Pull Desc. 1-4  

1x100 @:30 Choice Smooth

Cool Down 100/2:00

1x50 Double Arm Back Stroke

1x50 Dolphin Dive

72 Minutes 3500 Meters 

6-22-24 Descend and Dominate

Warm-Up 700/20:00

300 loosen

200 Kick

100 I.M

4x25 Choice Stroke Sprint Cycle @ :30 rest

Main Set 3000 60:00

Change your strokes up by round

3 Rounds:

4x50 Drill @ 15 rest (focus on technique and form)

2x100 @ 20 rest (Build Speed by each 25)

4x50 @ 15 rest (Descend 1-4: get faster each 50)

2x200 @ 30 rest (Negative Split: second half faster than the first half)

Cool Down 200/5:00

2x50 Choice @ :20 rest

4x25 Dolphin Dive @ :10 rest

3900 Yards 85 Minutes

6-17-24 Drill to Thrill

Warm-Up 500/15:00

200 Free

100 Pull

100 I.M

100 Kick

Main Set 2700/50:00

6x50 @:10-15 -O Catch-Up Drill/Barrel Roll  -E Fist Drill

2 Rounds

1x200 @:30 Smooth Perfect Free

1x400 @:30 -50 Fast -150 EZ

1x200 @:30 -50 Fast -50 Ez

1x300 @:30 -50 Fast -100 EZ

2x50  @:20  Fast

Cool Down 200/5:00

4x50 @:10 -Double Arm Back -E Choice Ez

3400 Meters 70 Minutes

6-15-24 Focused Fury

Warm-Up 900/30:00

*20 Secs Rest After Each

200 Choice

100 Kick

200 Pull

100 Kick

200 I.M

100 Kick

Main Set 2700/60:00

6x100 @:10 Rest 1-3Desc. 4 Ez, 5 Fast, 6 Ez,

6x50 @:5 Rest 60%

6x50 @:5 Rest 70%

6x50 @:5 Rest 80%

1x300 Pull Ez @1:00 Rest 

1x100 @2:00 Rest All out  Rest 10 Seconds After 1st 50

1x100 @2:00 Rest All out  Rest 10 Seconds After 50 , 25

1x100 @2:00 Rest All out  Rest 10 Seconds After 25,25,25

8x75 @:10 Rest Kick With Fins Desc.1-4,5-8

Cool Down 200/5:00

1x200 Choice Smooth

3800 Yards 95 Minutes

6-12-24 Power and Precision

Warm-Up 600/15:00

3x100 @:15 Free Loosen

2x100 @:15 Choice Stroke Drill

1x100  Kick

Main Set 1800/40:00

2x200 @:20 Pull 

4x50 @:20 Moderate effort (80%)

2x150 @:20 Distance Per Stroke

4x50 @:20 Faster than the 1st set of 4x50's

2x100 @:20 build to Fast

4x50 @:20 -F/EZ -EZ/F -Build -Sprint

1x100 @:30 Smooth Free

4x50 @:30 Fast Free

Cool Down 300/6:00

2x50 @:10 Kick

200 Choice Loosen

91 Minutes 2700 Meters

6-10-24 Effort Evolution

Warm-Up 900/20:00

300 Free loosen

4x50 @:15 Choice Stroke/Drill

4x50 @:15 Streamline kick-on back

2x50 @:15 Distance Per stroke Free

Main Set 1800/45:00

3x100 @:15 Choice Stroke Desc.1-3. #3 80% Max Effort

1x100 @:30 Choice Stroke All out

1x50  @:30 Smooth Active recovery

2x100 @:20 Free 80%

2x100 @:30 Free All out

1x50  @:30 Active Recovery 

1x100 @:20 Free 80%

3x100 @:30 Free All out

2x50  @:30 Active Recovery 

4x100 @ All out:30

Cool Down 400/ 10:00

4x50 Kick

4x50 Distance Per Stroke Free

3100 Meters 75 Minutes

6-8-24 Stamina Stretch

Warm-Up 700/20:00

200 Choice

100 Kick

4x50 @:15 I.M.O Drill/Swim

8x25 @:15 Desc. 1-4,5-8

Main Set 3000/60:00

1x100 @:20 Kick

1x100 @:20 I.M

1x100 @:20 Free

2x100 @:15 Kick

2x100 @:15 I.M

2x100 @:15 Free

3x100 @:10 Kick

3x100 @:10 I.M

3x100 @:10 Free

4x100 @:5 Kick

4x100 @:5 I.M

4x100 @:5 Free

Cool Down 200/5:00

200 Choice

3900 Yards 85 Minutes

6-5-24 Free and Kick

Warm-Up 800/20:00

300 Free Smooth

6x50 -O Kick Or Pull - Choice Stroke Drill

4x50 Choice Stroke Build to Fast

Main Set 1800/30:00

1x200 @:20-:30 Pull 

2x100 @:20-30 Kick Fast

4x50  @:5-:15 Free Desc. 1-4

2x100 @:30 Choice Stroke -50 Build -50 Fast

4x50  @:10-:15 Free Pull Desc.1-4

1x200 @:30 Kick Build to Fast

2x100 @:15 Free Drill

4x50 @:20 Free Build to Fast

Cool Down 200/5:00

4x50 -O Double Arm Back -E Choice Stroke Smooth

2800 Yards 55 Minutes 

6-3-24 Technique and Tempo

Warm-Up 1000/

300  Free Swim

6x50 @ :10 Pull Desc. 1-3,4-6

1x200 -50 Fist -50 3Strokes 6 Kicks Free

4x50 @:10 I.M.O Build

Main Set 2800/

3x200 @:20 Pull #1.Buoy #2. Buoy and Pads #3. Fins and Pads

4x100 @:10 -O Free breathing every 3 -E Kick

2x200 @:15-20 Choice Stroke Build to Fast

4x100 @:10 -O Free Finger Tip Drag -E Kick

2x200 @:20 Choice Stroke Negative Split

4x100  @:10 -O Kick -E Free Breathing every 5

1x200  Choice Stroke Fast

Cool Down 200/

4x50 Choice Smooth