5-4-26 The IM Furnace

Warm Up 1100/25:00

400 -100 Free -100 Back -100 Breast -100 Free

6x50 @:10-15s Rest -Odds Pull Breathing 3/5 per 25 -Evens Kick Build to 80%

4x50 @:10-15s Rest I.M Order Drill/Swim by 25

8x25 @:10-15s Rest -Odds as Few Strokes as Possible -Evens as Few Breaths as possible 

Main Set 2400/55:00

3 Rounds. Fast = Stroke - Change Stroke Each Round(you can mix and match strokes)

4x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

2x25 @:15s Rest Fast

1x50 @:30s Rest Fast

1x100 @:30s Rest Active Recovery

1x75 @:45s Rest Fast

1x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

1x100 @:45s Rest Fast

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3700 Yards 85 Minutes

4-25-26 No Sloppy Speed

Warm Up 1000/25:00

300 Mix It Up

4x75 @:15s Rest  Kick/Drill/Swim

6x50 @:10s Rest  -Odds  Drill -Evens Build to 80%

4x25 @:10s Rest Choice Stroke Build to Fast

Pre Set 700/15:00

4x50 @:10s Rest Choice Stroke Drill/Swim

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

4x50 @:15s Rest Sprint Cycle 

#1.-25 Fast -25 Smooth

#2.-25 Smooth -25 Fast

#3. Build

#4.Sprint  

1x100 Active Recovery

Main Set 1500/35:00

3 Rounds (Round 1 Fins and Paddles, Round 2 Fins, Round 3 No Equipment)

1x100 @:30s Rest, -85% Effort 

4x50 @:20s Rest -Fast, Try And Hold the Same time for Each

4x25 @:20s Rest -Odds Fast -Evens Smooth

1x100 @Reset Active Recovery

Power 600/10:00

4 Rounds

1x75 @:20s Rest Build Each 75 to Fast  

1x50 @:20s Rest Fast Kick

1x25 @:25s Rest 

-Odds Rounds 12.5 Fast 12.5 Smooth 

-Even Rounds 12.5 Smooth 12.5 Fast

Cool Down 200/5:00

200 Choice

4000 Yards 90 Minutes

3/4/26 Relentless Forward Motion

Warm Up 1000/25:00

400  -100 Free -100 Back

300  -50 Free -50 breast

4x25 @:15s Rest Fly

1x200 Pull breathing 3/4/5/6  Per 50

Pre Set 600/10:00

6x100 @:15-20s Rest 

-Odds -50 Kick -50 Swim Build to 80%

-Evens -50 Drill -50 Swim

Main Set 1800/40:00

3 Rounds

1x300 @20-30s Rest Swim

-Descend by round

-Round 1: ~60%,Round 2: ~70%,Round 3: 75–80%

4x50 @:15s Rest Best Average 

-Try to make the average faster each round

*Best Average = Fast + consistent times. Don’t fade.

1x100 @Reset Active Recovery (Swim Kick or Pull)

Power Finisher 400/10:00

8x50 @:20-30s Rest

-Odds Fast (90-95%)

-Evens -25 Kick -25 Swim

Cool Down 200/5:00

200 Easy

4000 Yards 90 Minutes

10-15-25 Fire Then Flow

Warm Up 800/15:00

300 Choice Loosen

4x50 @:10-15s Rest Choice Stroke -25 Kick -25 Swim 

4x50  @:10-15s Rest

#1. Catch Up

#2. 3Right Stroke 3Left Strokes

#3.  Fist

#4. Zipper Drilll

8x25 @:10-15s Rest Sprint Cycle 

Pre Set 600/10:00

4x25 @:10s  Rest Streamline Underwater as far as possible off the wall-After Swim Ez  To wall

4x50  @: 10-15s Rest

-Odds, Kick Builld 

-Evens, -25 Drilll -25 Build

4x50  @:10-15s Rest Descend 1-4

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

Main Set 2000/45:00

A. 500

4x25 @:15-20s Rest Choice Stroke Fast

2x50 @:15s Rest -25 Smooth -25 Fast

4x50 @:10-15s Rest  Descend  1-4

1x100 @Reset Active Recovery

B. 700

4x50 @:15s Rest Choice  Stroke -25 Fast -25 Smooth

3x100 @:15-20s Rest -75  Build  -25  Fast

4x25  @:10-15s Rest Kick Fast

1x100 @ Reset Active Recovery

C.850

4x25 @:10s Rest Distance Per Stroke 

3x50 @:15s Rest Build Each to Fast

3x100 @:15s Rest  -25 Sprint  -75 Smooth

1x100 @1:00 Min Rest Active  Recovery

1x100 @:30s Rest  Choice Stroke Build

4x25 @:15s Rest All Out

Cool Down 200/5:00

4x50 -25 Double Arm Back -25 Smooth

3650 Yards 85 Minutes

4-22-25 Options and Effort

Warm Up 900/20:00

300 loosen Every 3rd 25 No Free

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

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

4x25 @:15s  Rest Lowest Stroke Count Possible 1-2 Breath  Max

2x50 @:15s Rest  -25 Scull/ -25Build

Pre Set 1050/25:00

3 Rounds

1x100 @:10-15s  Rest  Build by 25

1x50 @:15s Rest Kick Fast

1x50 @:10s Rest Drill

1x100 @:10-15s Rest Breathing 3/5/7/3 or 2/3/4/2

1x50 @:10-15s Rest Pull -Focusing on Stroke Count

Pick and Choose 1800/40:00

How to Run It: 

Round 1: Pick any level

Rest 1:00

Round 2: Pick any level (same or different)

Rest 1:00

Round 3: Pick any level (same or different)

A. 6x100 @:10-15s Rest -Smooth Aerobic Pace,long strokes

B. 4x150 @10-15s Rest Descend 1-4 (Zone 2-4)

C. 2x300 @15-30s Rest Negative Split (Zone3-4)

D. 3x200 @:15-20s Rest  Descend 1-3 (#1.Smooth #2.Moderate #3.Fast)

E. 3x200 @:15-30s Rest Each 200 = different stroke or IM (or 100 Stroke/100 Free)

F. 6x50 @:5-10s Rest Descend 1-3,4-6 +3x100 @ 30-1:00 Min Rest All Out.

Cool Down 300/5:00

1x100 Pull (No Paddles)

1x100 Back Stroke

4x25 Choice Stroke Long and Smooth

4050 Yards 90 Minutes 

4-19-25 One Set Ahead

 Warm Up 900/20:00

300 Loosen Every 3rd 25 No Free

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

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

4x25 @:15-30s Rest Lowest Stroke Count Possible +1-2 Breath Max

2x50 @:10-15s Rest Choice Stroke-25 Front Scull -25 Build to Strong

Mid Distance 1000/25:00

1x100 @:15s Rest Choice Stroke Smooth (Zone 2)

1x200 @:20s Rest Negative Split

2x150 @:20s Rest Descend by 50

1x300 @:30s Reset Build by 100's (Zone 2-4)

4x25 @:10-15s Rest Lowest Stroke Count Possible +1-2 Breath Max

Pull and Kick 900/20:00

4x75 @:15-20s Rest Choice Stroke Pull Build Each 75

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

3x100 @:15s Rest  I.M #.1 Kick #2. Drill #3. Swim

4x25 @:10-15s Rest Sprint Kick 

Sprint and I.M 1200/25:00

4x25 @:10-15s Rest Choice Stroke Sprint Cycle

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

2x100 @:10-15s Rest -25 Sprint -75 Cruise

4x25 @:10-15s Rest Choice Stroke Sprint

4x75 @:10-15s Rest Rolling I.M

2x100 @:10s Rest I.M #2. Faster than #1. 

4x25 @:15-30s Rest I.M Order Sprint (1x per stroke) 

Cool Down 200/5:00

2x50 Dolphin Dive/ Double arm Backstroke

2x50 Scull/Swim

4200 Yards 95 Minutes

2-22-25 Deep Focus, Fast Swimming

Warm Up  1200/25:00

300 Free Losen

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

6x50 @:10-15s Rest I.M Switch 

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

4x25 @:10-15s Rest Sprint Cycle  

Set 1  1200/25:00

1x300 @:15-30s Rest Breathing 3/5/7 Per 25, 12-18 Strokes Per 25.

2x150 @:15-30s Rest Pull Build by 50

3x100 @:10s Rest Descend  1-3.

4x50 @:15s Rest -Odds Active Recovery -Evens Sprint

4x25 @:15s Rest Sprint

Set 2 900/20:00

6 Rounds

1x100 @:15s Rest Choice Stroke Build to Fast

1x50  @:15s Rest Ascend to Smooth

Set 3 500/10:00

2  Rounds

1x100 @:10-15s Rest Free 80% Max Effort

1x75  @:10-15s Rest Backstroke, Build. Emphasize Kick/Underwaters.

1x50  @:10s Rest Kick Sprint

1x25  @:15s Rest Choice Stroke Fast

Cool  Down 200/5:00

8x25 @:10s Rest Breathing 4,3,2,1,1,2,3,4 Per 25

3900 Yards 85 Minutes

11-25-24 Push Your Limits, Hold Your Pace

Warm Up 600/10:00

500 -100 Free -100 Back -100 Free -100 Breast -100 Free

4x25 Choice Stroke

Main Set 3100/65:00

2 Rounds

6x50 @:10s Rest Choice Kick Descend. 1-4. Hold Pace 5-6.

5x100 @:20s Rest Free Holding Goal 500 Pace Or Choice Stroke 90% Max Effort 

4x50 @:10s Rest Choice Stroke-Drill

3x100 @:20s Rest  Choice Stroke Descend 1-3.

2x50 @:20-30s Rest Choice Stroke Build to Fast

1x100 @:30s Rest Choice Stroke All out.

1x50 @ Reset Active Recovery

Cool Down 200/5:00

200 Pull

100 Choice

3900 Yards 80 Minutes

3-28-24 Breathe, Believe, and Achieve

Warm-Up 1100/ 25:00

1x300 Free loosen

1x100  Choice Kick

1x200 -50 Free Drill - 50 Swim

1x200 Choice Stroke Pull

4x50 @10s  Free Desc. 1-4

4x25 @10s Choice Stroke Sprint Cycle 

Main Set 2400/50:00

     (4x50  @ Kick or Swim Desc. 1-4)

4x (4x50  @ Drill )

     (2x100 @ Pull or Build)

*Odd Rounds Kick and Pull , Even Rounds Swim and Build 

* Free Drills -R or L Arm Freestyle,3 Stroke 6 Kicks,Fist,Zipper,Finger Tip Drag,Super Slow Free, Over Kick- * Ask For More!

Cool Down 400/10:00

8x50 @ Free 

Descending Breaths Per 50 starting at 12 and Try to subtract a breath every 50

3900 Yards 85 Minutes 

1-11-24 Winter Water Warrior Workout

Warm-Up 1000/25:00

300 Loosen

4x50 @10s Choice Stroke -25 K-25 Drill

4x50 @10s Choice Stroke -25 Drill -25 Swim

8x25 @10s rest Free Drill Overcharge Drill (catch-up Arms Fast kick)

4x25 @10s Rest Sprint Cycle

Pre-Set 800/20:00

1x200 Kick

4x50  @5-10s Rest Pull 

2x100 @10s Rest Build Each 100

8x25  @5-10s rest

-O F

-E Smooth

Main Set 1900/45:00

4x200 @10-15s Rest 70% Effort Choice Equip

4x100 @10s Rest I.M

8x50  @10-15s Rest -Odds Fast -Evens Smooth

4x75  @10s Rest Fly/bk/br 

2x150 @5-10s Rest Negative Split by 75

4x25 @ 10s Rest Free  All Out

Cool Down 200/5:00

4x50 Choice Stroke Smooth

4100 Yards 95 Minutes

11-9-23 Velocity and Volume

Warm-Up - 800/20:00

4x100 -Odds Free , -Evens I.M 

4x50 - Desc. 1-4 @ 10s Rest

8x25 - Odds fast/evens easy, any stroke @10s Rest

Kick Set 400/12:00

2x25 Strong Kick @10s Rest

1x100 Fast Kick @15s Rest

2x50 Build Kick @10s Rest

1x100 Fast Kick @15s Rest

1x50 Smooth Kick @

Drill Set(Rotation) 400/10:00

8x50 @ 10s Rest

-Odds 3 Stokes 6 Kicks Free

-Evens 3 Free Strokes 4 Back Strokes. 

Main Set(Choice Equipment) 2100/45:00

7x150 @15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active recovery

7x100@ 15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active Recovery

7x50 @ 15s Rest

Fastest Possible Average

Cool Down 200/4:00

200 Smooth- Mix up Strokes.

3900 Yards 91 Minutes

10-26-23 Vampire Velocity Ventures

Warm-Up 700/18:00

300 Free loosen

4x50 @ 15s Rest: -25 I.M -25 Free

4x50 @ 10s Rest: -Odds Drill - Even As Few Breaths as Possible

Pre-Set 400/12:00

4x100 @ 10s Rest: Descend 1-4. Start moderately and push the speed on each subsequent 100.

Set 1 1200/30:00

8x150 @ 10-15s Rest:

1, 3, 5, 7: 50 Free (sprint) / 100 Easy-Moderate Free

2, 4, 6, 8: 100 Free (sprint) / 50 Easy Free

Set 2  800/20:00

8x100 @ 10s Rest:

1-2: 25 Easy / 25 Fast / 25 Easy / 25 Fast

3-4: I.M

5-6: 50 Easy / 50 Fast

7-8: 50 Fast / 50 Easy

Kick Set   400/10:00

8x50 @ 10s Rest:

Odds: Flutter kick 

Evens: Choice kick all out

Cool Down 300/7:00

3x100 @ 15s Rest:

1st: 100 IM, easy

2nd: 100 Back, steady

3rd: 100 Free, focus on relaxation

3800 Yards 97 Minutes 

10-12-23 Splish, Splash, Speed! Dive into Strategy

Warm-Up 700/20:00

300 Free: Loosen, emphasizing efficient strokes and a relaxed rotation.

4x100 @ :20s rest: Alternating by 100 (Free, Kick, Free, Kick), maintaining a steady pace.

Technique and Drill Set 650/18:00

3x100 Free @ :20s rest: -Bilateral Breathing.

4x50 @ :15s rest: Free -Drill -25 Right Arm -25 Left Arm

6x25 @ :10s rest: -Odds Back -Evens Free

Kick Intensity Set 300/10:00

3x100 Free Kick @ :15s rest: Emphasis on maintaining a consistent speed. 

Race Strategy Set 1500/35:00

4x100 @ :15s rest: 1st 50 at 80% effort, 2nd 50 at 90% effort.

8x50 Free @ :20s rest: Sprint Cycle by 50. (Fast/Ez, Ez/Fast, Build, Sprint.)

2x150 @ :20s rest: Freestyle, focusing on negative splitting by 75 (2nd half faster than the 1st).

6x50 @ :10s rest: Odds are smooth and controlled, and Evens are all-out sprints.

Sprint & Turn Work 300/8:00

12x25 @ :10s rest: Sprint cycle

Cool Down 200/4:00

2x100 @ :15s rest: Choice Stroke 

Total: 3650yrds 94 Minutes.

6-24-23 Pace, Power, Perseverance in Pool.

Warm-Up 1100/30:00

200 Loosen

4x75 K/D/S Choice Stroke @10-15 Seconds Rest

4x25 Kick @ 5 Seconds Rest

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

2x50 Pull -25 Front Scull -25 Build @

4x25 Sprint Cycle @:10-:15 Seconds Rest

Drill 400/ 12:00

2x50 Single, Double Single - Butter Fly Drill. @:10-:15 Seconds Rest

2x50 6 Kicks /5 Stokes /6 Kicks - Back Stroke Drill  @:10-:15 Seconds Rest

2x50 1 Pull 2 Kick Breast Stroke Drill  @:10-:15 Seconds Rest

2x50 3 Strokes 6 Kicks 3 Strokes -Freestyle Drill  @:10-:15 Seconds Rest

Pre Set 400/10:00

4x50 Pull W/ Buoy and Pads Desc 1-2,3-4 @:10-:15 Seconds Rest

8x25 Kick w/ Fins Desc 1-4 ,5-8 @:5-:10 Seconds Rest

Main-Set 1700/38:00

6x100 Desc 1-3. 4-6 ,75 Smooth 25 Fast @:10-:15 Seconds Rest

2x200 Pull W/ pads and Fins @15 Seconds Rest

6x50 Free w/ Fins -Odds Build - Evens Fast @:10-:15 Seconds Rest

1x300 Negative Split by 150 @:20-:30 Seconds Rest

4x25 All out @ 15 Seconds Rest

Cool Down 300/8:00

100 Free

2x50

100 Choice

3900 Yards 98 Minutes 

6-5-23 Aqua Athletes Assemble!

Warm-Up 1000/23:00
200 free Loosen
4x50 -Odds Kick -Evens Backstroke @1:00-1:30
200 Choice Stroke No Free (Mix it up)
4x50 Choice stroke /Drill @@1:00-1:30
4x50 Free Desc.1-4 @ :50-1:30
Main Set  - 1200/ 30:00
2x(3x200) Desc each 200 to 80 Percent @3:30-4:30
Rd 1 No Equip 
Rd 2 Fins and pads
Pull Set: 800/ 20:00
4x(100+50+50) 
100= Pull w/ Buoy @1:30-2:30
50= No Equip Build to Fast  @:50-1:15
Kick Set: 500/18:00
4x50 Build to fast Kick w/ Board @1:30-2:30
100 easy freestyle swim @2:00-3:00
4x50 Build to fast Kick w/ Board @1:30-2:30
Bi lateral Breathing 300/6:00
6x50 Breathing every 3/5/7 by 50 @:50-1:00
Swim Golf/Cool Down  200/4:00
4x50 freestyle  @1:00
(Swim these 50s as efficiently as possible, trying to minimize both time and stroke count. The sum of your time in seconds and stroke count for each 50m is your "score". Try to lower your score in each 50m)

4000 Meters 101 minutes

4-15-23 Aquatic Avengers: Assemble for a Legendary Swim Workout

Warm-up 600/15:00

300 free, focus on long, smooth strokes (Superman: Emphasizing power and grace)

6x50 choice stroke drill/swim by 25, easy pace (Spider-Man: Fluidity and adaptability in the water) @1:00-1:30

Pre-set 800/16:00

4 x50 kick at an easy pace (The Shadow: Silently moving through the water) @1:30-2:00

4 x50 pull with a buoy, (Green Hornet: Focusing on upper body strength)@1:00-1:30

4 x50Free OR back, single-arm drill (25 right arm, 25 left arm),  (Zorro: Showcasing finesse and style)@1:30-2:00

4 x50 fingertip drag drill, (Black Widow: Focusing on precision and efficiency and a high elbow recovery) @1:30-2:00

Main set 1 1100/28:00

3 x100 Free Desc. 1-3 (The Flash Channeling The Flash's speed and consistency, gradually increasing pace with each repetition)@1:30-2:30

3 x75 I.M No Fly (Wonder Woman Showcasing a range of skills and versatility)@2:00

3 x75  I.M No Free (Wonder Woman  Adapting to different challenges)@2:00

12 x25 Swim - Odd: laser-like streamline off each wall -Even: bilateral breathing (Cyclops  Mimicking his focused and powerful optic blasts and his composed leadership) @:30-45

4 x50 Free(fins) -25 Build -25 Fast (Quicksilver Accelerating and showcasing explosive speed) @:45-1:15

Main set 2 1100/23:00

4 x50 catch-up drill freestyle, (Green Arrow: Precision and accuracy in stroke timing and coordination)@1:00-1:30

1 x300 Free  Negative Split by 150  (Iron Man: Showcasing endurance and pacing strategy, swimming the second half faster than the first) @4:45-6:00

4 x25 (fins) Max distance underwater dolphin kick into Free or backstroke Swim. (Aquaman: Mastering underwater skills and smooth transitions to swimming)@:30

4 x 75 -Odds Free - Evens Back Build each 75 to a fast Finish(Captain Marvel: Harnessing power and energy, building intensity throughout each 75)@1:30-2:00

4 x 50 @:50-1:30

Odd: 25  swim focusing on powerful underwater kicks (Thor: Channeling the strength of the God of Thunder) / 25 normal freestyle

Even: 25  swim focusing on maintaining a high stroke rate (Thor: Mimicking his swift and forceful attack) / 25 yards normal freestyle

Cool-down 200/4:00

4 x25choice of stroke, focusing on smooth and silent swimming,  (The Invisible Woman: Emphasizing stealth and relaxation in the water)

4 x25 alternating -25 No Free and -25 Free,  (Mystique: Adapting and transitioning seamlessly between different swimming styles)

3800yrds 86Minutes

3-7-23 Building Endurance and Speed: A 4000-Yard Swim Workout for All Levels

Warm-Up 800/18:00

200 loosen 

100  Backstroke 

4 x 50 drill (one of each: Catch-up, Fingertip drag, One-arm, Fist drill) @1:00-1:30

4x50 I.M.O @1:15-1:45 

4x25 Sprint Cycle @:30-1:00

Pull Set 1000/20:00

4 x 100  pull with pads and buoy,  1:15-2:15 *No more than 10 seconds rest.

2 x 200  Choice Pull equipment-As 50, Fast, 50 Smooth @3:00-4:00

4x50 Pull Desc. 1-4 @:45-1:15

Speed Set 800/18:00

4x50 free sprint W/ Fins @:50-1:30

2x100 I.M Fast,  30 Secs Rest in between

4x25  OTB All out Choice Stroke

6x50  Free Desc 1-3,4-6 Choice Equip. @:45-1:30

Kick Set 600/13:00

200 free kick w/ Board @4:00

2x100 breast kick w/ Board  @2:00-2:30

4x50 free kick Choice of fins, alternating between 25 easy and 25 Fast kick @1:00

Endurance 600/12:00

1x200 alternating -50 breathing every 3 Breaths and 50 breathing every 5 breaths @3:00-4:00

1x200 80% @3:00-4:00

1x200 negative spit @3:00-4:00

Cool-Down 200/4:00

1x100 Free

1x100 Back

84 Minutes 4000 Yards 

3-2-23 Varied Speed focused

Warm-Up 900/20:00
300 yards freestyle (easy pace)
4x50  I.M.O D/S @1:00-1:30
200  pull w/buoy 
4x50  Free Drill/build :50-1:15
Main 1100/30:00
8x50 Free sprint with 20-30 seconds rest in between
4x75  Pull w/pads, build each 75 to Fast @1:15-2:30
2x100  free with fins desc. 1-2 @ 1:30-2:30
4x50   I.M.O Sprint 20-30 seconds rest in between
Active Recovery 300/6:00
6x50 Free Smooth @:50-1:30
Challenge Set 900/25:00
12x25  all-out sprint with 15 seconds rest in between
2x100  freestyle with fins all out.@1:30-2:30
8x50 Kick -50 build -50 Fast @1:00-2:00
Cool Down 200/4:00
4x50 Free Nice And Smooth

85 mins 3400 Yards

1-21-23 Free and Stroke With Sprint and Fast Kick.

Warm-Up 800/20:00
200 Swim
100 Kick
3x75's I.M No Fly @2:00
1x25  Fly 
3x75 Pull @1:30-2:00
1x25 Catch-up Drill with buoy
Main Set 2400 51:00
2x Rounds
1 x 150 @ 3:30 -75 Free -75 Stroke
4 x 25 @ :45-1:00  Fast Kick
2 x 150 @ 3:15 -100 Free -50 Stroke
4 x 25 @  :45-1:00  Fast Kick
3 x 150 @ 3:00  -125 Free -25 Stroke
 1 x 100 @  2:30  Fast Kick
 Speed (Choice Equip)900/18:00
6×25 sprint @:30-45
2×100 easy @2:00
5×25 sprint @:30-45
3×75 easy @1:30
4×25 sprint @:30-45
2×50 easy @1:00
Cool down 0/4:00
4 Min Float

4100 93 Mins

1-19-23 I.M with Kick and Fast Free

Warm-Up 900/21:00
200 Swim 
200 Kick 
200 Pull 
200 Swim Mix-up Strokes.
4x25 Sprint Cycle @40-1:00
2 Rounds I.M 500/11:00
4x25 I.M @:30-45
1x100 I.M Strong @ 2:30
1x50 Free Smooth  @1:00
2 Rounds Kick  700/20:00
1x100 Kick @2:30-3:00
3x50 Kick Desc. 1-3 @1:15-1:30
4x25 Kick Fast !  :45-1:00
Main Set 1200/24:00
8x50 Desc. 1-4, 5-8 @:50-1:15
4x100 80% Effort. Try to hold the same pace. @ 1:40-2:15
1x200  60% Effort Note time your time. @3:30-4:00
2x100  100% Effort Broken 200. Aim for 200 Time -5 Secs @1:30-2:00
Mini Set 500/10:00
300 Pull W/ Buoy every 4th 25 Breath every 5th Stroke.@6:00
4x50 Choice Equip All out Sprint Free @1:00
Cool Down 200/4:00
8x25 Smooth

4000 90 Minutes