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

12-13-25 Legs Lead Everything

Warm Up 800/20:00

200 Swim -Mix it Up

4x50 @:10-15s Rest  I.M Order -25 Streamline Kick on Back -25 Swim 

4x75 @:10-15s Rest

Odd = Free / Even = Back (drill → drill → swim)

-25 1 Pull 6 Kick -25 3 Pull 6 Kick -25 Swim

4x25 @:10-15s Rest  Flutter Kick Build to Fast

Pre Set 650/20:00

6x50 @:10-15s Rest

-Odds -25 Breaststroke w/ a butterfly Kick -25 Double Arm back with a dolphin kick

-Evens -25 butterfly with a Flutter Kick -25 Breaststroke with a Flutter Kick

4x50 @:10-15s Rest 

-Odds Swim with an aggressive kick 

-Even Normal Swim

6x25 @:10-15s Rest

-Odds Streamline Dolphin kick on back 

-Evens Freestyle with a dolphin kick

Main Set 2100/45:00

3 Rounds

1x200 @:20s Rest Swim Build Kick Tempo by 50

4x50 @:10-15s Rest #1–2 Swim build #3–4 Kick build

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

4x25 @:5-10s Rest Sprint Cycle 

1x100 as -75 Free Breathing 3/5/7 -25 Double Arm Back

Cool Down 200/5:00

4x50 Choice 

3750  90 Minutes

11-19-25 Build The Motor

Warm Up 900/25:00

200 Choice Loosen

1x200 Choice Kick Heart Rate Above 130/140

6x25 @:15-20s Rest Fast Kick 

1x200 Pull W/ Pads And Buoy Heart Rate Above 130/140

6x25 @:15-20s Rest Pull W/ Pads Fast

Pre Set 600/15:00

2 Rounds

4x25 @:10s Rest -Round 1. Streamline Dolphin Kick on Back Round 2. Dolphin Kick W/ Board -Hands On top of Board @ bottom

2x50 @:15s Rest -25 Scull W/ a Flutter Kick -25 Swim

1x100 @:15s Rest -25 Dolphin Dive -25 Double Arm Back 

Main Set 2100/50:00

3 Rounds 

2x100 @:30s Rest -50 Build -50 Fast #1. Kick #2. Swim

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

4x25 @:15s Rest Sprint Kick

1x100 @:20s Rest Pull Build to Fast

1x100 @:Reset Swim Active Recovery

Cool Down 200/5:00

4x50 @  Choice

3800 Yards 95 Minutes

11-3-25 Core Command Day

Warm Up 900/20:00

300 Choice -Mix Up Strokes

4x75 @:15s Rest Choice Stroke Kick/Drill/Swim by 25

4x50 @:10s Rest -25 Streamline Kick on Back -25 Swim

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 800/20:00

2 Rounds

4x25 @:10s Rest 

-Odds Steamline Flutter Kick on back 

-Evens Hands at Side Dolphin Kick on Front

4x50 @:10s Rest Choice Stroke -Odds Kick/Swim -Evens Swim/Kick

1x100 @:10s Rest Pull w/ Buoy W/ Bi lateral Breathing 

Main Set 2100/50:00

3 Rounds 

1x200 @:15s Pull -As 75 Free Breathing 3/5/3 -25 Double arm backstroke

2x100 @:15s Rest #1. -50 Build to fast kick -50 Swim Smooth #2.-75 Build to Fast Kick -25 Swim Smooth

4x50 @:10s Rest Choice Stroke Descend 1-4

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

Cool Down 200/5:00

4x50 Choice 

4000 Yards 95 Minutes