1-26-23 I.M With Free Pull and Speed

Warm-Up 800/20:00

200 Free

100 Back

100 Kick

3x50 I.M Switch @1:15-1:30

3X50  Free Desc 1-3 @:50-1:15

4x25 Sprint Cycle @:40-1:00

Free Drill 400/10:00

8x50 @1:00-1:15

-O 3/6/3 ( 3 Strokes 6 Kicks)

-E 3 Strokes 1-3 Second Glide.

Pull And Speed 900/20:00

1x300 Pull @ 6:30

2 x 150 no equip Build to 80% @3:00

3 x 100 w/ Fins Fast @2:00

Main Set 1500 30:00

1x200 Breathing every 3 @3:30-4:00

1x150 IM No Free @3:00

1x200 Breathing every 5@ 3:30-4:00

2x150 I.M No Fly @ 3:00

1x200 Breathing every 7 @ 3:30-4:00

3x 150 IM  I.M No Fly @ 3:00

Cool Down 200/4:00

4x50 -as 25 No Breath Going down -25 Ez coming back

84 Minutes 3800 Yards 

11-15-22 Hypoxic Free and I.M/Stroke

Warm-Up 1200/25:00

300 Loosen

200 I.M k/d or d/s by 25

2x200 Pull @4:00-4:30

2x100 Kick @2:30

4x25 Sprint Cycle  @:30

 

Main Set 1900/ 41:00

2 x 300 Pull Breathe 3/5/7 by 100 @6:30-7:00

1:00 Rest 

8 x 50 with fins @ :45:-1:00

-1st 25 underwater as far as you can, 2nd 25 fast

200 swim @ 4:00-5:00

6 x 50 @ 1:00

-Odds: Lowest Breath Count possible. 

-Evens Smooth.

200 swim @ 4:00-5:00

4 x 50 80% Max Speed@ 1:00

I.M/ Stroke 1000/22:00

3 x 100 swim @2:00-2:30

50 I.M Switch -50 Free

400 kick 10:00

3 x 100 swim @2:00-2:30

-50 Stroke -50 Free

Warm Down 100/2:00

100 EZ

4200 Yards 90 Minutes 

10-22-22 Free Drill with Pulling and Breath Control.

Warm -Up 1100/25:00
300Loosen
200 I.M K/S 
200 Choice Pull
100 Kick
4x50 -25 Scull-25 Build Free @ 1:15-1:30
4x25 Sprint Cycle @:40-:45
Drill 400/7:00
2x50 -25 R Arm Free -25 L Arm Free @ 1:15-1:30
1x100 3 Strokes 1-3 second glide Free @ 1:40-2:00
2x50 25 Hand Lead Kick -25 Scull @ 1:15-1:30
1x100 Catch-Up Drill @1:40-2:00
Hypoxic 800/16:00
2x(2x50 -25 3 Strokes Breathe -25 5 Strokes Breathe @1:00
    (4x75 Breathing every 3-5-7 Per 25 @ 1:30
Pull 1300/25:00
2 Rounds
1x50 Front Scull W/ Pads and Slight Kick @1:15-1:30
2x100 -50 Pull with Pads and Buoy -50 Drop Pull Buoy and Engage legs @ 1:30-1:45
2x200 Pull #1 Pads and Buoy #2 Just Pads Engage legs  @3:30-4:00
Speed 400/8:00
2x(2x25 12.5 HlK 3-Stroke Brkout - Smooth free @ :30
   (3x50 Desc 1-3 3=Sprint  @1:00
Cooldown 100/2:00
100

4100 Yards 83 Minutes