12-23-25 Long Strong Fast

Warm Up 800/20:00

200 Choice Loosen

4x75 @:10-15s Rest  Odds: Free | Evens: Back

25 Hand-led side kick

25 5 strokes / 6 kicks

25 DPS swim 

4x50 @:10s Rest I.M Order -25 Kick -25 Drill

4x25 @:10-15s Rest -25 Choice Stroke Few Strokes as possible -25 Free 1-3 Breaths max

Pre Set 800/20:00

2 Rounds 

4x75 @:10-15s - I.M Order -25 Kick -25 Drill -25 Swim

4x25 @:10s Rest I.M Order -Distance Per Stroke 

Main Set 1950/45:00

3 Rounds

4x50 @:10s Rest Choice Stroke #1.Distance Per Stroke #2. Build #3. Fast #4.Active Recovery

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

2x75 @:15s Rest Choice stroke -25 D.P.S -25 Build -25 Fast

1x100 @:15s Rest Pull -As 75 Breathing 3/5/7 -25 Double  Arm Backstroke

4x25 @:10s Rest Free -Odds Fast Kick w/ Catch Up Drill -Evens Fast hands w/ a steady kick 

Cool Down 200/5:00

8x25 -Odds Easy Free -Evens Double arm Back w/ a breast  kick

3750 Yards 90 Minutes

11-10-25 Streamline & Explode

Warm up 900/20:00

300 Loosen Mix Up Strokes

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

4x50 @:15s Rest Descend 1-4

4x25 @:15s Rest Sprint Cycle (-25 ½ Fast ½ Easy -25 ½ Easy ½ Fast -25 Build -25 Sprint)

Fly 500/15:00

1x100 @:15s Rest I.M

4x25 @:10s Rest Fly Drill, 3Right 3Left 3Full

4x25 @:10s Rest  Fly Drill ,4Kicks 1 Pull

2x50 @:10-15s Rest -25 Fly Build -25 Free Smooth

4x25 @:10-15s Rest -Odds Fast Fly -Evens Smooth Free

Backstroke 700/20:00

4x50 @:10-15s Rest Backstroke Drill-25 Double Arm Backstroke -25 3/6/3

1x200 @:20-30s Rest Backstroke Build through the entire 200 

4x25 @:10-15s Rest Streamline U/W As Far as Possible than swim smooth Backstroke

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

Breaststroke 800/20:00

4x50  @:10-15s Rest -Odds 2 Kicks 1 Pull -Evens 1 Pull 3 Second Glide

3x100 @:15s Rest -50 1 Pull 3 Second  Glide -50  Breast Build

4x25 @:10-15s Rest Breast Sprint  Cycle 

1x100 @ Breaststroke -last 50 Double Pullout's off the wall

Freestyle 800/20:00

4x50 @:10-15s Rest Free -Odds Catch Up Drill -Evens 3 Stroke 6 Kicks

3x100 @:10-15s Rest -25 As Few Strokes as possible -25  As Few Breaths as possible -25 Build -25 Smooth

4x25 @:10-15s Rest Sprint Cycle 

1x200 Pull  Breathing 3/5/7/5 by 50

Cool Down 200/5:00

4x50 Choice

100 Mins 3900 Yards