6-21-25 Build and Burn

Warm Up 1100/25:00

300 Choice Loosen

4x75 @:15s Rest Choice Stroke Kick, Swim, Kick

4x75 @:15s Rest-25 As Many strokes as possible -25 As few strokes as possible -25 Regular Swim

8x25 @:10s Rest Kick -Odds Dolphin -Evens Flutter

Main Set 2600/60:00

2 Rounds

1x300 @:30s Rest Pull

4x125 @:30s Rest Free -75 Build -50 Fast

4x75  @:15-20s Rest -25 I.M -50 Free

8x25 @:15s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice 

3900 Yards 90 Minutes

6-19-25 Grind Then Go

Warm Up 800/20:00

300 Choice

100 Kick

4x50 @:15s Rest I.M Order Drill/Build

8x25 @:10s Rest Choice Stroke descend 1-4,5-8

Main Set 2800/60:00

8x100 @:15s Rest Descend 1-4, 5-8

1x300 @:30s Rest Swim Breathing 3/5/3

4x125 @:20s Rest I.M #1.50 Fly #2.50 Back #3.50 Breast #4.50 Free

2x150 @:20s Rest Kick. Push and Glide off the walls 5 Yards Fast Kick- Cruise the rest of the 25 (#2. Fins)

4x100 @:20s Rest Descend 1-4 No Free 

4x50  @:20s Rest -Odds:25 Fast 25 Ez  -Evens: 1st and last 10 yards Fast

2x100 @  

#1.Race Pace 

#2. Broken 100 (10s rest at each 25). Try to beat your time.

4x25 @:15-30s Rest All Out Choice Equip Try to beat your 100 time

Cool Down 200/5:00

200 Choice 

3800 Yards

6-17-25 Refine and Race

Warm Up 1000/25:00

300 -100 Free -50 Back

6x50 @:15s Rest Choice Stroke Descend 1-3,4-6

4x50 @:10-15s Rest  Choice Kick Build 

4x50 @:15s Rest Sprint Cycle 

Free Drill 600/10:00

8x25 @:10s Rest - Over Under Drill (Snorkle)

4x50 @:10-15s Rest -Odds Freestyle 3 Strokes 6 Kicks  -Evens 3 Free Strokes 4 Back Strokes 

1x200 @ Free Pull Breathing 3/5 by 50

Main Set 2100/45:00

3 Rounds

1x300 @:30s-1:00 Min Rest ( Rd #1. Swim. Rd#2. Kick Rd.#3.Pull)

4x50 @:15-30s Rest Choice Stroke #1.-3. Build to 90% #4. EZ

4x25 @:15-30s Rest Choice Stroke All Out

1x100 @:30s-1:00 Min Active Recovery (Choice or Backstroke)

Cool Down 200/5:00

1x200 Choice Ez

3900 Yards 85 Minutes

6-14-25 Mindful Muscle Movement

Warm Up 1100/25:00

300 As -100 Free -50 Back 

8x50 @:10-15s Rest I.M -Odds Kick/Drill -Evens Kick/Swim

4x100 @:10-15s Rest Descend 1-4

Main Set 3000/60:00

4 Rounds

4x25 @:10-15s Rest Kick -Odds Cruise -Evens Fast

2x100 @:15s Rest -As 50 build to 80%, 50 hold pace -Odd rounds: Pull- Even rounds: Swim

1x200 @:20s Rest Choice Stroke Build Every 50. -Odds Rounds Swim -Even Rounds Pull

2x100 @:15s Rest I.M 

1x50 @:30s Rest  Choice Stroke Fast

Cool Down 200/5:00

1x100 Backstroke

1x100 Breaststroke

 

4300 Yards 

6-12-25 Switch It Up

Warm Up 900/25:00

300 -100 Free-50 Choice

6x50 @:10-15s Rest I.M Switch

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

4x25 @:10-15s Rest Sprint Cycle 

Main Set 3100/65:00

A. 700/15:00

1x200 @:20s Rest (Choice Equip)Free Zone 3 Aerobic -Even Splits/DPS

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

1x100 @:20s Rest Kick Build to Fast

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

B. 700/15:00

4x50 @:10-15s Rest -Odds Kick -Evens Pull

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

2x100 @:15-30s Rest Free Negative Split (Zone 3-4)

4x25 @:30s Rest Choice Stroke All Out

C. 800/15:00

4x50 I.M Drill/Build

2x150 @:15-30s Rest -25 Fly -50 Bk -50 Br -25 Free

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

4x25 @:30s Rest Choice Stroke All Out

D.900/20:00

4x100 @:10-15s Rest Pull Descend 1-4 W/ Bi-lateral Breathing

6x50 @:10-15s Rest Choice Stroke Descend 1-3,4-6

8x25 @:10-15s Rest -Odds Sprint Cycle -Evens Fast

Cool Down 200/5:00

4x50 @:10-15s Rest Drill/Swim

4200 Yards 95 Minutes

6-10-25 Speed Meets Strength

Warm Up 1000/25:00

300-75 Free -25 Scull

4x50 @:10s Rest Choice Kick Build 

4x50 @:10-15s Rest I.M Order Drill/Build

1x200 Pull Breathing by 3

2x50 @:20s Rest Free Goal 200 Pace 

Drill (Fins Paddles) 400/10:00

2 Rounds

1x100 @:15-20s Rest -2R Strokes  -2Left Stroke. As -50 Primary Strokes -50 Secondary Stroke(2nd Stroke Stronger than 1st)

1x50 @:15s Rest Single Arm Hand Lead Kick -25 R -25 L

1x50 @:15s Rest Choice Stroke Build 

Main Set 2300/50:00

12x50 @:20s Rest Free, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest Kick Active Recovery

10x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest  Pull Active Recovery 

8x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest  Kick Active Recovery

8x25 @:30s Rest All Out

Cool Down 200/5:00

4x50 Drill/Swim

3900 Yards 90 Minutes 

6-7-25 Power Through Pacing

Warm Up 1200/25:00

300 (75 Free, 25 Back)

4x75 @:15s Rest I.M Order -50 Kick -25 Drill

1x300 -25 I.M -50 Free Breathing by 3

6x50 @:10-15s Rest Choice Stroke Descend 1-3,4-6

Pre Set 600/10:00

4 Rounds

1x25 @:10-15s Rest Choice Scull 

1x50 @:10-15s Rest Drill -Odd Rounds Back -Even Rounds Breast

1x75 @:15s Rest Build - Odd Rounds Back -Even Rounds Breast

Main Set 1800/40:00 (As the Distances Decrease the Speed Should Increase)

3 Rounds

4x25 @:10-15s Rest Kick Descend 1-4

2x25 @:10-15s Rest Kick Fast

1x100 @:15s Rest 70% Effort (Moderate Pace)

1x75 @:15-20s Rest 80% Effort (Strong Pace)

1x50 @:15-30s Rest 90 Effort  (Hard Pace)

1x25 @:10-15s Rest 100% Effort (Sprint)

1x200 @1:00 Min Rest Pull Active Recovery

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double Arm Back

3800 Yards 80 Minutes

6-5-25 Feel the Water

Warm Up 1100/25:00

300 Free Loosen

4x75 @:10-15s Rest Choice Stroke -50 Drill -25 Swim

4x25 @:10s Rest Choice Kick Build 

1x200 @:30s Rest Pull w/ pullbuoy  - 50 Free w/ Bi Lateral Breathing -50 Back Stroke  

4x50 @:15s Rest Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

Pre Set 800/20:00

2 Rounds 

4x25 @:10s Rest Streamline Kick on Back(Focus on Bodyline)

2x50 @:10s Rest Drill(Catchup,Fist,Zipper,Finger Tip Drag,3R 3L)

6x25 @:15-20s Rest Fast (Focus on Fast Feet and Hands)

1x50 @1:00 Min Rest. Swim Or Kick, Active Recovery

Main Set 1800/45:00

A. (900)

3 Rounds

1x125  @:15s Rest Favorite Stroke -75 Build -50 Fast

1x100 @:20s Rest Free Breathing 3/5/3/5

1x75 @1:00 Min Rest. Worst Or Most Unloved Stroke. -As Drill/Build/Fast

B. (500)

2 Rounds

1x100 @:15s Rest Favorite Stroke -75 Build -25 Fast

1x100 @:20s Rest Free Breathing 3/5/7/3

1x50 @1:00 Min Rest Worst Or Most Unloved Stroke. -Fast

C. (400)

2 Rounds

1x75 @:15s Rest Favorite Stroke -50 Build -25 Fast

1x100 @:20s Rest Free Breathing 3/5/7/9

1x25 @1:00 Min Rest Worst Or Most Unloved Stroke. Fast

Cool Down 200/5:00

1x100 Social Kick

1x100 Choice

3900 Yards 95 Minutes  

6-3-25 Glide and Grind

Warm Up 800/20:00

300 Free Loosen

3x100 @:15s Rest (Fins and Paddles) 

#1.Long Stroked Doggie Paddle 

#2. 3 Right Arm 3 Left Arm  

#3.-25 Scull -75 Free

4x50 @:10-15s Rest Choice Kick Build by 25

Main Set 2800/60:00

8x50 @:10-15s Rest -Odd catch-up Drill then transition into a comfortable 3/4 catch-up -Evens 3 Strokes 3 Second Glide

2x100 @:15s Rest -50, 1 Pull 3 Second Glide Breast -50, Free Build

4x100 @:10-15s Rest -25 I.M Order -75 Free

4x100 @:20-30s Rest  Pulll w/ Paddles and Buoy, Build to fast

4x100 @:10-15s Rest Free Descend 1-4.

4x50  @:20s Rest I.M Order Build to Fast

Cool Down 200/5:00

1x100 Right Paddle Left Fin

1x100 Left Paddle Right  Fin

3800 Meters 85 Minutes