7-24-25 Pulling with Precision

Warm Up 1200/30:00

200 Loosen

6x50 @:10s Rest Descend 1-3,4-6 ( Kick On Wall as you rest if possible)

4x100 @:20s Rest I.M Or Non Free  Descend 1-4

4x50 @:15-20s Rest Kick Descend 1-4

1x100 @:20s Rest Choice Drill

Pre Set 650/15:00

4x50  @:20s Rest Choice Stroke Fast

1x150 @:30s Rest Free Pull W/ Paddles and Buoy (@ ankles)

2x150 @ -50 Fast -100 Smooth(Focus on Distance Per Stroke)

A. 700/15:00

2 Rounds

1x200 @:30s Rest 100 Free Build -50 Ez Back -50 Free Build

1x150 @:20s Rest Pull W/ Paddles and Buoy w/ Bilateral Breathing (2nd Round Buoy @ Ankles)

B. 1200/30:00

2 Rounds

2x50 @:10-15s Rest Free Pull  1st Round Paddles Only. 2nd Round Buoy Only 

2x50 @:15s Rest Choice Stroke Paddles And Buoy (Buoy @ Ankles)

4x100 @ -Odds I.M -Evens Reverse I.M (Free,Br,Bk,Fly)

Cool Down 200/5:00

4x50 -Odds Double Arm Back -Evens Choice

 3950 Meters 95 Minutes

7-22-25 Pace Into Power

Warm Up 1000/25:00
200 Free Loosen
4x50 @:15s Rest Choice Stroke Drill/Swim
4x50 @:15s Rest Kick Build Each to Fast
1x200 Pull Focusing on Distance Per Stroke and Strong Pulls
4x50 @:10-15s Rest Choice Stroke Descend 1-4
Main Set 2300/50:00
1x200 @:30s-1:00 Free -50 Breathing Right Side -50 Breathing Left Side -100 Breathing every 5th Stroke
3x50 @:15s Rest Choice Stroke Build Each 50
1x200 @:30s-1:00 -50 Back -50 Free
6x50 @:15s Rest Choice Stroke Descend 1-3,4-6
1x200 @ Kick Build Each 50
9x50 @:15s Rest #1-3 60% Effort #4-6 75% Effort #6-9 85% Effort
1x200 @:30s-1:00 Min Rest Pull Negative Split
12x50 @:10-30s Rest #1-3,7-9 Aerobic #4-6,10-12 Sprint
Cool Down 300/5:00
6x50 -Odds Back Stroke -Evens Choice Stroke

7-19-25 Pace Then Pop

Warm Up 800/20:00

300 Choice Loosen

100 Kick

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

8x25 @:10-15s Rest Descend 1-4,5-8

Main Set 2600/60:00

2 Rounds

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

4x25 @:30s Rest Choice Stroke Fast

4x75 @:15s Rest Back Descend 1-4

4x25 @:30s Rest Choice Stroke Fast

4x50 @:15s Rest Breast Descend 1-4

4x25 @:30s Rest Choice Stroke Fast

Cool Down 300/6:00

6x50 Free Breathing 5/3 by 25

3700 Yards 86 Minutes

7-17-25 Gauge Your Glide

Warm Up 1600/30:00

4x200 @:15-30s Rest Free -Odds Smooth/Dps -Evens Build to Fast Within the 200

4x100 @:15-30s Rest -Odds Free Drill/Swim by 25 -Evens I.M or Non Free 

8x50 @:10-15s Rest Descend 1-4 Free,5-8 Choice

Main Set 2400/60:00

4x200 @:15-30s Rest Free Descend 1-4

4x200 @:30s Rest Pull Breathing 3,5,3,7 by 50

16x50 @:10-15s Rest 1-4,9-12 Freestyle Descend; 5-8, 13-16 I.M Order Swim

Cool Down 200/5:00

4x50 Choice 

95 Minutes 4200 Meters

7-15-25 Descend, Build, Ascend

Warm Up 1200/30:00

1x300 Looosen

4x50 @:10-15s Rest Free Kick Build 

6x50 @:15s Rest -Odds I.M Sw/ -Evens Choice Stroke Build

8x50 @:10-15s  Choice Stroke Descend 1-4 5-8

Main Set 2700/65:00

3 Rounds (rounds 1 and 3 are freestyle, round 2 is stroke or IM)

1x100 @:15s Rest Smooth

1x200 @:30s Rest Build 

1x300 @:30's-1:00 Min Rest Broken at 100's W/ 10's Rest (Hold same time or drop 1 second per 100)

1x200 @:30s Rest Negative Split

1x100 @:20s Rest Ascend 

Cool Down 200/5:00

4x50 @:10-15s Rest Choice 

100 Minutes 4100 Meters

7-10-25 Longer Laps Today

Warm Up 1200/30:00

4x100 @:15-30s Rest Choice Descend 1-4

4x100 @:15-30s Rest I.M -Odds Drill -Evens Swim

4x100 @:15-30s Rest  Free -Odds Drill -Evens Distance Per Stroke

Main Set 3200/70:00

2x400 @:30s-1:00 Min Rest Choice  #2 Faster Than 1st

4x200 @:30s Rest Choice Descend 1-4

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

Cool Down 200/5:00

3x100 @:15-30s Rest Choice Ascend 

4600 Meters 105 Minutes

7-8-25 Focus Through Fatigue

Warm Up 1000/30:00

200 Choice Loosen

3x100 @:10-15s Rest Pull Descend 1-3

200 Drill -Different Drill Every 50

4x50 @:10-15s Rest I.M Order Drill 

Main Set 3000/65:00

2 Rounds

1x300 @:30s-1:00 Min Rest (Kick Pull Or Swim) Negative Split 

2x100 @:15s Rest Choice 80-90% Effort

1x200 @:30s Rest (Kick Pull Or Swim) Negative Split 

3x100 @15s Rest  Free 80-90% Effort

1x100 @:30s Rest (Kick Pull Or Swim) Negative Split 

4x100 @15s Rest  Free 80-90% Effort

Cool Down 200/5:00

1x200 Choice 

4200 Meters 100 Minutes

7-5-25 Torque Your Tempo

 Warm Up 800/20:00

300 -50 Free -50 Back

1x100  Flutter Kick 

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

4x25 @:10-15s Rest Sprint Cycle 

Main Set 3200/70:00

4 Rounds (25's & 100 Fast = I.M Order by Round For an extra Challenge)

8x25 @:10s Rest Descend 1-4.5-8

1x100 @:15s Rest Fast (Swim, Pull or Kick)

1x100 @:30's-1:00 Min Rest Choice Active Recovery

1x200 @ I.M Fast (Or Free Negative Split)

1x200 @:Reset Choice Active Recovery (Swim, Pull or Kick)

Cool Down 100/2:00

1x100 Choice 

4100 Yards 92 Minutes 

7-3-25 Effort Every Meter

Warm Up 800/20:00

200 Loosen

4x50 @ Kick  Build 

4x50 @ Pull W/ Paddles 

4x50 @ -Odds Fly Back -Evens Breast Free

A. 1000/25:00

4x50 @:10-15s Rest Build Each 50

1x100 @:30s Rest Best Tech Free

4x100 @:15-20s Rest With Fins Descend #1-3 #4 Smooth

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

2x100 @:15-20s Rest Pull w/ buoy  Build 

B. 1000/25:00

6x50 @ Pull W/ Paddles Descend, 1-3,4-6

2x100 @ -50 Free -50 Back

1x200 @: Negative Split 

2x100 @: Ascend each 100 (Start Fast, end Smooth)

1x100 @:30s Rest Sprint 

C. 900/25:00

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Paddles Fins Build 

1x300 @:30s Rest Pull Choice Equip Build by 100

2x100 @:20s Rest Done like (4x25 Sprint Cycle)

2x50 @:30s Rest All Out

Cool Down 200/5:00

200 (Back/Breast)

7-1-25 Cruise Then Crush

Warm Up 800/20:00

200 Choice loosen

200 Kick

4x50 @:15s Rest Pull W/ Paddles -Holding the paddles without the strap(Focus on High Elbow Catch)

4x50 @:15s Rest: Odds Fly/BK: Evens Br/Free

Main Set 3000/65:00

4x50 @:10-20s Rest Build

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Best Tech Free

5x100 @:15-20s Rest W/ Fins Desceend 1-3, Ascend 4-5

2x250 @:20-30s Rest W/ Paddles Smooth and Aerobic

1x500 @:30s Rest Every 4th 50 Pick Up the Pace

2x250 @:20-30s Rest Negative Split 

5x100 @:15-20s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards