10-11-25 Efficiency Under Fire

Warm Up 900/20:00

300 Choice Loosen

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

4x50 @:15s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint cycle (-25½ smooth / ½ fast, -25 ½ fast/ ½ smooth,-25 Build, Fast)

Pre Set 600/15:00

4x75 @:10-15s Rest #1-3 Descend #4 -75 Build -25 Fast

4x50 @:15s Rest -Odds Distance Per Stroke -Evens -25 Build -25 Fast

1x100 Kick Active Recovery

Main Set 2200/50:00

2x200 @:15-20s Rest Descend 1-2 

4x100 @:10-15s Rest  Hold Same Pace As Final 200

1x300 @:20s Rest Build by 100

3x100  @:10-15s Rest Hold Pace of last 100 in 300

1x300 @:20s Rest Build by 100

6x50 @:15s Rest 90% Effort (fast but with control, count strokes)

1x100 @:30s-1:00 Min Rest Active Recover

4x25 @:15s Rest All out

Cool Down 200/5:00

4x50 Choice

3900 Yards 90 Minutes

10-8-25 Glide To Greatness

Warm Up 900/20:00

300 Choice Loosen

3x100 @:10s Rest Choice Kick

6x50 @:10-15s Rest (Fly/Bk Bk/Br Br/Free x2)

Main Set 2100/45:00

3x100 @:10s Rest Choice Strokee Descend 1-3

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

2x150  @:10-15s Rest (Fins Snorkel)  Distance Per Stroke  Freestyle

4x100  @:15s Rest -Odds Build To Fast -Evens Active Recover

1x300 @:20s Rest Breathing by 5/3/5 Per 100

1x200 @:20s Rest Pull Negative Split

8x25 @:10-15s Rest Choice Stroke Fast

Kick Set 600/15:00

1x200 @:10s Rest -50 Swim -150 Kick

1x150 @:10s Rest -50 Swim 100 Kick

1x100 @:10s Rest -50 Swim -50 Kick

3x50 @:5s Rest Swim 

Cool Down 200/5:00

4x50 -25 Distance Per Stroke -25 2 Breath Max

3800 Yards 85 Minutes 

10-6-25 Efficiency Meets Effort

Warm Up 800/20:00

3x100 @:10-15s Rest#1-2 Smooth #3. Build

4x50 @:10-15s Rest Free Drills 

#1 Catch Up Drill 

#2. 3Right Arm Strokes 3Left Arm Strokes 

#3. 3 Strokes 6 Kicks 

#4. 3 Strokes On Your Stomach 4 on your 

2x100 @:10-15s Rest Pull  W/ Bi lateral Breathing

2x50 @:10-15s Rest -25  Fist Drill -25 Build 

Pre Set 600/15:00

1x200 @:20s Rest Count you Strokes Each 50 Try to Decrease Strokes

4x50 @:15s Rest Descend 1-4 Trying to use your lowest stroke count

4x25  @:10-15s Rest Free As Few Breaths of Possible

1x100 @ Pulll Breathing 3/5/7/3

Main Set 2100/50:00

A.(600)

2x100 @:15s Rest -25 Drill -25 Swim

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

4x25 @:10-15s Rest Sprint Cylcle  (-25 ½Fast ½Smooth -25 ½ Smooth ½Fast -25 Builld -25 Sprint )

1x100 @ 

B. (800)

1x200 @:20-30s Rest -50  Drill -50 Build -50 Fast -50 Smooth

4x100 @:10-15s Rest

#1. -25 Drill -75 Swim 

#2. 50 Drill -50 Swim 

#3. Build 

#4. Fast

4x50  @:10-15s Rest -Odds Build W/Fist Drill -Evens 3strokes/6kicks/3strokes

4x25  @:15s Rest Choice Stroke Fast

C.(700)

6x50 @:15s Rest  Build -Odds Kick -Evens Swim 

4x25 @:10-15s Rest Streamline Underwater As Far as Possible 

1x200 @:20s Rest Pull Negative Split Breathing 3/5 by 50

1x100 @:15s Rest  -25 Drill -25 Swim

4x25 @:15s Rest Fast

Cool Down 200/5:00

4x50 Choice

3700 Yards 90 Minutes

10-4-25 Burn Then Breathe

Warm Up 700/15:00

300 Choice Looseen 

2x100 @:15s Rest Alternating -25  Kick -25 Swim 

2x50 @:15-20s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint Cycle

Drill 500/15:00

2x50 Free Single Arm  #1 Arm that's not moving at your Side #2  Arm that's moving is leading 

2x50 @:10s Rest Catch Up Drill

2x50 @:10s Rest Catch Up Drill, W/ Zipper Drill

2x50 @:10s  Rest Catch Up Drill, W/ Zipper Drill, and  Fingertip Drag Drill

1x100 Smooth Free Breathing by 3

Main Set 2100/55:00 

A.

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

6x50 @:15-20s Rest  -Odds Fast  -Evens Smooth

3x100 @:15-30s  Rest  -Odds Fast  -Evens Smooth

1x200 @1:00 Min Rest  Build  by 50  Try  to negative Split 

B.

4x25 @:15s Rest Choice Stroke  Fast

6x50 @:10-15s Rest Descend  1-3,4-6

3x100 @:15-20s Rest Descend 1-3

2x200 @  Build by 50 Try to negative Split 

Cool Down 200/5:00

4x50 @:15s  Rest -25 Double Arm Back  -25 Choice

90 Minutes 3600 Yards

10-1-25 Energy In Motion

Warm  Up 700/15:00

300 Choice

4x50 Kick -25 Build -25 Smooth

200 Pull Breathing 3/5 by 50

Pre Set 500/15:00

4x50 @:10-15s Rest I.M Order Kick

8x25 @:10-15s Rest-Odds Descend 1-4  -Evens I.M 

1x100 Pull Negative Split

Main Set 2200/50:00

2 Rounds

200 @:15-30s Rest Build

4x75 @:10-15s Rest  1st Round Descend 1-4 2nd Round Rolling I.M

1x50 @:15s Rest Active Recovery

1x200 @ 80% Effort (Strong Consistent Pace)

4x50 @ 1st Round Descend 1-4 2nd Round Stroke or I.M

1x50  @:15s RestActive Recovery

4x25 @:15-30s Rest Fast

Cool Down 200/5:00

4x50 Choice 

3600 Yards 85 Minutes