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 

1-8-25 Underwater Mastery

Warm Up 800/20:00

300 Loosen

200 Kick

100 I.M

8x25 @:10-15s Rest Sprint Cycle (Fast/Ez, Ez/Fast,Build,Sprint by 25)

Pre Set (fins) 550/10:00

4x25 @:30s Rest Max Underwater

3x50 @:15-20s Rest Rest 4,5,6 Dolphin Kicks Off the wall By 50

4x25 @:30s Rest Max Underwater

6x50 @:15-20s Rest 3/5/7 Breathing by 5

Main Set 2300/50:00

2  Rounds

4x75 @:10-15s Rest Choice Stroke Build Each 75

1x300 @:1:00 Min Rest Swim/Pull 80% Max Effort

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

1x200 @:30s Rest Swim Negative Split

4x25 @:15-30s Rest Max Under Water

1x50 @:30s Rest Active Recovery

Speed(Choice Equipment/Stroke) 300/5:00

12x25 @:10-15s Rest Choice Stoke 2 Fast 1 Smooth

Warm Down 200/5:00

200 -50 Swim -50 Kick -50 Scull -50 Swim

100 Mins 4150 Yards

3-16-24 Swell Speed Symposium

Warm-Up 1000/25:00

300 Free

200 Back 

4x75 @15s I.M.O k/d/s

8x25 @10s-O Scull -E Build 

Main Set 2100/45:00

1x200 @10s Free Build to 70-80% 

4x50 @5-10s No Free Desc-1-4

2x75 @10s Free -50 Build-25 Sprint

3x100 @5-10s IM 

3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort

1x50 Dolphin Dive 

1x200 @5s Free pull with buoy,

4x100 @10s I.M -O Kick -E Drill

2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st

2x50 @15s Choice Stroke all out 

Speed 800/20:00

4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)

4x(1x50@10s Sprint No Free-  1x50@10s Smooth Free)

Cool Down 200/5:00

200 Choice Loosen 

95 Minutes 4100 Yards

5-26-22 Quality and Speed.

Warm-Up 900/18:00

300

4x50 Desc. 1-4 @1:00

100kick

2x100 pull @2:00

4x25 Sprint Cycle @:30

Pull 600/13:00

4x150 Pull @3:00-3:30

Build Each last 50

Kick 400/10:00

8x50 @1:15

-Odds Kick  25 Smooth 25 Fast

- Evens Kick Build Each 50

Quality and Speed 1700/34:00

8x100 @ 1:30-2:00

-Odds Fast Freestyle

-Evens Max Efficiency Freestyle(4Dolphin Kicks 16 Stroke Max)

4x(3x50) 2x25Fast 1x25 Breath by 3 @ 1:00

3x(4x25) 3x25Fast 1x25 Breath by 5 @:30

Cool Down 200/4:00

200 Ez Choice

3,800 Yards 79 minutes