2-11-26 Blue Line Builder

Warm Up 900/20:00

300 Loosen -every 3rd 25 Fist Drill

6x50 @10-15s Rest I.M Switch

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

4x25 @:10-15s Rest Choice Stroke Build to Fast

Pre Set 700/20:00

4x100 @:15s Rest Paddles I.M -as 15 Yards Free(4 Underwater Dolphin Kicks off Each wall) 10 Yards Stroke

6x50 @:10-15s Rest Kick W/ a board Stay Underwater until 4th Blue line

4x25 @:10-15s Rest Scull -Odds Head First -Evens Feet First

Main Set 2000/45:00

2 Rounds 

1x200 @3:00    /3:40   /4:20   /5:00  /6:20   /8:20

1x150 @2:00   /2:30   /3:00   /3:30   /4:30   /6:00

1x50  @:45      /:55    /1:05    /1:15   /1:35  /2:05

1x150 @2:00   /2:30   /3:00   /3:30   /4:30  /6:00

1x100 @1:20   /1:40   /2:00   /2:20  /3:00   /4:00

2x50 @:45      /:55    /1:05    /1:15    /1:35  /2:05

1x10 @1:20    /1:40   /2:00   /2:20   /3:00   /4:00

3x50 @:45     /:55     /1:05    /1:15    /1:35  /2:05

Cool Down 200/5:00

8x25 @:10-15s Rest I.M Order 

3800 Yards 90 Minutes

5-22-25 Long Line Logic

Warm Up 900/20:00

1x300 -75 Free -25 Back

4x75 @:15s Rest Rolling I.M All Drill

4x25 @:10s Rest Kick Build Each 25

4x50 @:10-15s Rest Done As A Sprint Cycle (Fast/Ez, Ez/Fast, Builld, Sprint)

Free Drill (Fins Encouraged) 550/10:00

2x25 @:10s Rest Fist Drill

1x100 @:15s Rest Finger Tip Drag  Drill

2x25 @:10s Rest Single Arm Free (Opposite Arm at Side)

2x50 @:10s Rest  Free 3 Stroke 6 Kicks on Side (Kick with a single arm lead on your side)

2x25 @:10s Rest Single Arm (Opposite Arm Leading Rotate and Reach Each Stroke)

2x50 @:10s Rest  Free Build -Focusing on Strong Pulls and rotating

1x100 Silent Free ( Swim without making a sound. Place hands gently)

Underwaters(Fins and Padddles) 400/10:00

4 Rounds

2x25 @:10-15s Rest -Odds Max Underwater Dolphin Kick Hands In Superman -Evens Max Underwater Dolphin Kick hands @ side 

1x50 @:10-15s Rest -Odd Rounds, Single Arm Free. -Even Rounds, Single Arm Fly.

Main Set 1800/40:00

Pick a Moderate Interval For each Repeat and Descend into Madness.This set will make you think, plan, and do some math.

4x150 @2:15 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x100 @1:50 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x75 @1:25 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x50 @1:00 Descending interval by :5s per repeat

Cool Down 300/5:00

100 Kick 

100 Back 

100 Free

3950 85 Minutes

3-6-25 Suffering with Style

 Warm-Up:900/ 20:00

300 loosen

6x50 @:10s Rest I.M Switch 

4x50 @:10s Rest Free Descend. 1-4 

4x25 @:10-15s Rest Rest Sprint Cycle 

Pre-Set:450/12:00

3x(3x50)@:10s Rest Descend 1-3 Within Rds 

*Change Strokes Per Rd

Kick Set:400/10:00

16x25@:10s Rest

Odds: Fly Kick OR Breast Kick

Evens: Free Kick Sprint to mid-pool -Steady after

Pull Set:600/15:00(Snorkel)

3x200@:15s Rest Free Build 

#1: Buoy

#2: Buoy and Paddles

#3: Paddles and Fins

Main Set1125/25:00

5 Rounds:

1x100 @:10-15s Rest lowest Stroke Count possible per 25

1x50  @:5s Rest Build 

3x25  @:10s Rest Fast

Sprint Set:225/8:00

9x25 @:15s Rest

Odds: Underwater max distance into smooth 

Evens: Sprint 

Cool Down:200/5:00

200 Loosen

3900 Yards 95 Minutes