9-20-22 10 Min Swim !

Warm-Up 700/17:00
300 As 200 Free 100 Back @6:30
200 Kick W/ Board I.M Order @5:30
100 Pull Free @2:00
4x25 Sprint Cycle @ :45
10-Min Swim  500/10:00
Swim For 10 Mins Straight
Count your laps.
Pull/Swim-Neg Split 1200/24:00
4x(2x100 Free #2nd 100 3-5 Seconds Faster than #1 @1:30-2:30
    (4x25- Odds Sprint - Evens Smooth @ :30-:45

Rounds #1#3 Pull w/ Buoy / #2#4 Swim
Kick/Power 1050/24:00
6x(1x100 Steady Free Kick W/ Fins Build last 25 To Sprint @2:30-3:30
   (1x75 Free W/ Paddles Over Kick @2:00-2:30
Speed/400/10:00
8x(2x25) @:30-:45
25(1) Build
25(2) Sprint
Choice of stroke
Cool Down 100/2:00
100 Smooth

3950 Yards 87 Minutes

9-8-22 10 Minute Swim and Mini Sets

Warm-Up 600/15:00

2x100 Loosen @ 1:30-2:30

4x50 Your Choice of Kick @1:30-2:00

4x50 as 25 Front Scull 25 Catch-up Drill @1:15-1:30

10-Min Swim  

Swim For 10 Mins Straight

Count your laps.

Kick 300/10:00

4x75-As 50 Free K 25 Choice Kick @2:15-2:30

I.M 400/12:00

8x50 as 25 I.M Drill/Kick,25 Freestyle @1:30

Freestyle/Backstroke Drill 400/10:00

8x50 @ 1:15-1:30

-Odds as 25 R arm 25 Left arm

-Evens 3 Strokes 6 Kicks

Main Set 1000/22:00

2x

2x100 Pull @1:30-2:30

4x50 as Descend 1-4 @1:00-1:30 

4x25 @ 30:45

-Odds D.P.S

-Evens Fast

Cool Down 100/2:00

100 as 50 kick 50 Choice

2900Yards Minutes71 Minutes