7-1-25 Cruise Then Crush

Warm Up 800/20:00

200 Choice loosen

200 Kick

4x50 @:15s Rest Pull W/ Paddles -Holding the paddles without the strap(Focus on High Elbow Catch)

4x50 @:15s Rest: Odds Fly/BK: Evens Br/Free

Main Set 3000/65:00

4x50 @:10-20s Rest Build

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Best Tech Free

5x100 @:15-20s Rest W/ Fins Desceend 1-3, Ascend 4-5

2x250 @:20-30s Rest W/ Paddles Smooth and Aerobic

1x500 @:30s Rest Every 4th 50 Pick Up the Pace

2x250 @:20-30s Rest Negative Split 

5x100 @:15-20s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

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

10-16-24 Smooth Strokes, Fast Sprints

Warm Up 900/20:00

200 Choice

200 Kick - Mix up the kicks

200 Pull -Bi lateral Breathing

2x75 @:15-Rest -25 Scull -50 Build

2x25 @:30s Rest As No Breath

4x25 @:10-15s Rest Choice Stroke Sprint Cycle 

Main Set 2600/60:00

2 Rounds

1x300 @:20-30s Rest Pull Cruise

6x50 @:10-15s Rest Choice Stroke Desc.1-4 Hold Pace for 5 and 6

1x200 @:20-30s Rest Swim Or Pull Must be Faster Pace than 300

4x50 @:10s Rest Choice Stroke -Odds Fast -Evens Smooth

1x100 @:15-20s Rest Choice 80% Effort Max U/W Minimal Strokes-Breast Double Pull Outs

2x50 @:15-30s Rest Fast 

1x100 @:30s Rest EZ Recovery Swim or KicK

Cool Down 300/10:00

3x50 @:10-15s Rest Ascend

1x50 Double Arm Back

1x50 Dolphin Dive

1x50 Choice

3800 Yard  90 Minutes

10-12-24 Stroke Warriors

Warm Up 700/20:00

300 Choice

4x50 @:15s Rest Kick Desc. 1-4

8x25 @:15-20s Rest Fins - Kick as far as possible before surfacing- swim fast to the wall. -O, Free -E, Fly or Back

Main Set 2800/60:00

2 Rounds

1x100  @:20 Rest I.M Fast

1x100  @:20 Rest Free Cruise

2x200 @:30s Rest I.M Fast

1x200 @:20s Rest Free Cruise

3x100 @10s Rest I.M fast

1x300 @:20s Rest Free Cruise

Pull 300/5:00

1x300 Pull W/ Paddles -25 Scull -50 Swim

Cool Down 200/5:00

4x50 @ Ascend 

4100 Yards 100 Mins