6-13-26 Build The Beast

Warm Up 800/20:00

4x200 @:20s Rest

#1. Choice Loosen

#2. -50 Catch-Up -50 Swim

#3. I.M Kick

#4. Pull W/ Paddles Breathing  3/5 Per  50  

Pre Set 700/15:00

6x50 @:10-15s Rest 

-Odds  Drill (5 Stroke 6 Kicks, Catch Up Drill, Zipper Drill) 

-Evens  Distance Per Stroke Free

8x50 @:10-15s Rest

#1-4. Descend 1-4

#5-8. Pull Breathing 3/5 by 50

Main Set 2300/45:00

8x50 @:10-15s Rest -Odds Distance Per Stroke -Evens Kick Build to Fast

4x100 @:15-20s Rest Negative Split -2nd 50 Faster than 1st

4x50 @:10-15s  Rest No Free Descend 1-4

2x200 @:20-30s Rest Build by 50

4x100 @:15-20s Rest -75 Distance  Per Stroke -25 Distance Per stroke W/ a Fast Kick

4x50:  @:10-15s  Rest -Odds Kick -Evens No Free Swim

1x300 Free Build (last 100, 80-90%)

Cool Down 200/5:00

200 Choice   

95 Minutes 4000 Meters

9-20-25 Pulse. Pace. Pull.

Warm Up 900/25:00

200 Choice 

4x50 @:15s Rest Kick Build

1x100 I.M

1x100 Pull

4x75 @:15-20s Rest Kick/Drill/Build by 25

Pre Set  800/20:00

2 Rounds (Round 1 = Kick / Round 2 = Swim)

4x25 @:10-15s Rest ½ Fast ½ Ez

4x25 @:10-15s Rest ½ Ez ½ Fast

4x25 @:15s Rest Fast

1x100 @: Reset Active Recovery

Main Set 1600/40:00

2 Rounds

1x200 @:30s Rest Choice Swim Strong Consistent Speed (80%)

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

1x200 @:20s Rest Pull Breathing 3/5 per 50

8x25 @:10-15s Rest  Descend 1-4 Ascend 5-8

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,2,3,4 Per 25

3500  90 Minutes

7-17-25 Gauge Your Glide

Warm Up 1600/30:00

4x200 @:15-30s Rest Free -Odds Smooth/Dps -Evens Build to Fast Within the 200

4x100 @:15-30s Rest -Odds Free Drill/Swim by 25 -Evens I.M or Non Free 

8x50 @:10-15s Rest Descend 1-4 Free,5-8 Choice

Main Set 2400/60:00

4x200 @:15-30s Rest Free Descend 1-4

4x200 @:30s Rest Pull Breathing 3,5,3,7 by 50

16x50 @:10-15s Rest 1-4,9-12 Freestyle Descend; 5-8, 13-16 I.M Order Swim

Cool Down 200/5:00

4x50 Choice 

95 Minutes 4200 Meters

7-15-25 Descend, Build, Ascend

Warm Up 1200/30:00

1x300 Looosen

4x50 @:10-15s Rest Free Kick Build 

6x50 @:15s Rest -Odds I.M Sw/ -Evens Choice Stroke Build

8x50 @:10-15s  Choice Stroke Descend 1-4 5-8

Main Set 2700/65:00

3 Rounds (rounds 1 and 3 are freestyle, round 2 is stroke or IM)

1x100 @:15s Rest Smooth

1x200 @:30s Rest Build 

1x300 @:30's-1:00 Min Rest Broken at 100's W/ 10's Rest (Hold same time or drop 1 second per 100)

1x200 @:30s Rest Negative Split

1x100 @:20s Rest Ascend 

Cool Down 200/5:00

4x50 @:10-15s Rest Choice 

100 Minutes 4100 Meters

6-12-25 Switch It Up

Warm Up 900/25:00

300 -100 Free-50 Choice

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

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

4x25 @:10-15s Rest Sprint Cycle 

Main Set 3100/65:00

A. 700/15:00

1x200 @:20s Rest (Choice Equip)Free Zone 3 Aerobic -Even Splits/DPS

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

1x100 @:20s Rest Kick Build to Fast

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

B. 700/15:00

4x50 @:10-15s Rest -Odds Kick -Evens Pull

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

2x100 @:15-30s Rest Free Negative Split (Zone 3-4)

4x25 @:30s Rest Choice Stroke All Out

C. 800/15:00

4x50 I.M Drill/Build

2x150 @:15-30s Rest -25 Fly -50 Bk -50 Br -25 Free

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

4x25 @:30s Rest Choice Stroke All Out

D.900/20:00

4x100 @:10-15s Rest Pull Descend 1-4 W/ Bi-lateral Breathing

6x50 @:10-15s Rest Choice Stroke Descend 1-3,4-6

8x25 @:10-15s Rest -Odds Sprint Cycle -Evens Fast

Cool Down 200/5:00

4x50 @:10-15s Rest Drill/Swim

4200 Yards 95 Minutes

5-31-25 Build to Brilliance

Warm Up 1000/25:00

300 Swim 

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

4x25 @:10s Rest -Odds Scull -Evens Drill

4x50 @:10-15s Rest -25 Build -25 Smooth

8x25 @:10-15s Rest -Odds 12.5 Yards Fast -Evens Last 12.5 Yards Fast

Main Set 2800/60:00

4 Rounds. 50's and 100's are I.M Order By Round 

1x200 @:15-30s Rest Moderate Free (Zone 3-4)

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

3x100 @:15s Rest -50 Drill -50 Build

Cool Down 200/5:00

4x25 Choice 

1x100 Choice 

90 Minutes 3900 Yards 

5-25-25 Cruise Then Crush

 Warm Up 1500/35:00

300 Free Warm

200 No Free

4x50 @:10s Rest -Odds Kick -Evens Drill

3x100 @:15s Rest I.M

4x75 @:15-30s Rest Choice Stroke Build each to Fast

8x25 @:10-15s Rest -Odds As Few Strokes As Possible -Evens as Few Breaths as possible

Main Set (Choice Stroke Pyramid) 2200/45:00

1x100 @:10s Rest Smooth 

1x200 @:15s Rest Build Each 200

1x300 @:30s Rest Zone 3-4 Even Split Each 100

1x200 @:15-20s Rest Build the 200 

1x100 @:15s Rest Easy Speed (Fast But Relaxed)

3x100 @:15-30s Rest Active Recovery #1. Kick #2.Pull 3#. Swim

1x100 @:30s Rest Fast

2x150 @15-20s Rest Build Throughout the 150

1x200 @:15-20s Rest Negative Split by 100 (Zone 3 to 4)

2x150 @:20s Rest Descend to fast by 50

1x100   Fast

Cool Down 300/5:00

4x75 @:10-15s Rest #1.Kick #2. Pull #3. Drill #4.Swim

4000 Yards 85 Minutes 

5-8-25 Feel the Flow

Warm Up 1500/30:00

6x50 @:10s Rest Choice Stroke Drill/Swim

6x100 @:10-15s Rest Pull 

#1-2: Paddles Only #3-4. Buoy Only #5-6  Paddles And Buoy  Breathing every 5th Stroke

3x200 @:10-15s Rest

#1. Free #2.Back #3.Breast(Focus on Glide)

Main Set 2200/50:00

1x400 @:30s Rest As -200 Free -200 Kick -100 Choice Swim

4x100 @:15s Rest Free, Pads and Buoy Distance Per Stroke. 

8x25 @:15-20s Rest -Odds Dolphin Dive -25 Evens Underwater Breast Stroke

8x25 @:15-20s Rest Free 2 Breath Max Descend 1-4,5-8

2x100 @:15s Rest Free Build to Fast

4x50 @:15s Rest Fast Kick

1x200 @:15s Rest Negative Split

8x50 @:10-15s Rest 

#1-4. Free Descend to Sprint 

#5-8. Choice Kick Descend to Sprint

Cool Down 300/5:00

3x100 -75 Breathing 3/5/7 -25 Back Stroke

85 Minutes 4000 Yards

5-1-25 Breakout and Build

Warm Up  900/20:00

300 Every 4th 25 Backstroke

6x50 @:10-15s Rest I.M Switch (Fly/Bk, Bk/Br, Br/Free)

8x25 @:10s Rest  Choice Kick Build Each to fast

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

Pre Set 800/20:00

4x75 @:10-20s Rest Build Each 75 -Odds Free -Evens No Free

4x50 @:15-30s Rest Free as Few Breaths as possible (2-3 Breaths max per 25)

4x25 @:10-15s Rest 15 Yards Scull 10 Yards Fast Free

8x25 @:10-15s Rest  I.M Order (2x25 of Each Stroke) -Odds 12.5 Yards Sprint 12.5 Cruise -Evens 12.5 Yards Cruise 12.5 Yards Sprint

A. 950/20:00

2x150 @:15-20s Rest Free Build by 50

2x100 @:10-15s Rest Best Average 

2x75 @:15s Rest Choice Stroke Descend  1-2

4x50 @:15s Rest -25 Fast(Zone 4) 25 Smooth

4x25 @:15s Rest No Breath 1st 15 Yards

B. 600/15:00

4x75 @:15s Rest Rolling  I.M

4x50 @:10-15s Rest Choice Stroke -25 Fast -25 Recover

4x25 @:10s Rest Choice Stroke Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

C. 700/15:00

3x100 @:15s Rest Descend 1-3

4x50 @:10s Rest 15 Yards Sprint 35 Cruise (Maintain Technique)

4x25 @:15-30s Rest Choice Stroke Sprint

1x100  All out From Push or Dive

Cool Down 200/5:00

1x200 Choice

4100 Yards 95 Minutes

4-24-25 Stroke Count Day

Warm Up 800/20:00

300 Free Loosen Focusing on Long Strokes

4x50 @:10-15s Rest Drill/Swim

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

4x25 @1:00 Swim Golf. Count Strokes + Time(score = strokes + time)

Pre Set 800/20:00

4x100 @:10-15s Rest Swim Golf

4x50 @:10s Rest Streamline Kick on Back

4x50 @:10s Rest Pull Descend 1-4 Emphasize Distance Per Stroke

Main Set 2100/45:00

2x100 @:15s Rest Establish baseline Swim Golf score – goal is to maintain or beat it throughout

4x50 @:10-15s Rest Descend 1-4 (Descend Time and Stroke Count)

12x25@:10s Rest – 4 Fly, 4 Back, 4 Breast, Goal: lowest possible stroke count per stroke

1x200 @:10-15s Rest I.M. Trying to Take as Few Strokes as Possible

2x100 @:15s Rest  Free Swim Golf (Zone 3-4 effort) hold your best score 

4x50 @:30s-1:00 Min Rest Sprint W/ a Stroke Count Cap

1x100 @1:00 Min Rest All Out, Trying to beat your best Golf Score

4x100 @:15s Rest I.M Swim Golf

3x100 @:15s Rest Choice Stroke Descend 1-3. Maintain Stroke Count Descend time

Cool Down 300/5:00

2x50 Scull/Swim

2x50 Drill/Swim

2x50 Back or Breast

4000 Yards 90 Minutes

4-22-25 Options and Effort

Warm Up 900/20:00

300 loosen Every 3rd 25 No Free

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

4x50 @:15s Rest I.M Order Drill/Swim

4x25 @:15s  Rest Lowest Stroke Count Possible 1-2 Breath  Max

2x50 @:15s Rest  -25 Scull/ -25Build

Pre Set 1050/25:00

3 Rounds

1x100 @:10-15s  Rest  Build by 25

1x50 @:15s Rest Kick Fast

1x50 @:10s Rest Drill

1x100 @:10-15s Rest Breathing 3/5/7/3 or 2/3/4/2

1x50 @:10-15s Rest Pull -Focusing on Stroke Count

Pick and Choose 1800/40:00

How to Run It: 

Round 1: Pick any level

Rest 1:00

Round 2: Pick any level (same or different)

Rest 1:00

Round 3: Pick any level (same or different)

A. 6x100 @:10-15s Rest -Smooth Aerobic Pace,long strokes

B. 4x150 @10-15s Rest Descend 1-4 (Zone 2-4)

C. 2x300 @15-30s Rest Negative Split (Zone3-4)

D. 3x200 @:15-20s Rest  Descend 1-3 (#1.Smooth #2.Moderate #3.Fast)

E. 3x200 @:15-30s Rest Each 200 = different stroke or IM (or 100 Stroke/100 Free)

F. 6x50 @:5-10s Rest Descend 1-3,4-6 +3x100 @ 30-1:00 Min Rest All Out.

Cool Down 300/5:00

1x100 Pull (No Paddles)

1x100 Back Stroke

4x25 Choice Stroke Long and Smooth

4050 Yards 90 Minutes 

4-17-25 Controlled Chaos

Warm Up 1000/25:00

300 Free Every 4th 25 No Free

4x50 @:10-15s Rest Kick Build #.1 Flutter #2.Breast #3.Flutter. #4.Butterfly

4x50 @:10-15s Rest Drill/Swim I.M Order

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

4x25 @:15-30s Rest Distance Per Stroke(12-18 Strokes Per 25) 1 Breath Max

Mid Distance 1100/25:00

2x200 @:20-30s Rest Negative Split (Zone 3-4)

2x150 @:20-30s Rest #1. Descend by 50 #2. Build Each 50

3x100 @:15s Rest Choice Stroke -25 Fast -25 Smooth 

4x25 @:10-15s Rest -Odds Lowest Stroke Count Possible -Evens Build to 90%

Sprint and Kick 800/20:00

4x25 @:15s Rest Choice Stroke -Odds 10 Yards Smooth 15 Fast Yards -Evens Reverse

4x50 @:15s Rest -15 Yards Sprint Smooth Finish -Evens 30 Yards Fast Smooth Finish

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

4x25 @:15s Rest Kick Sprint I.M Ordere

2x100 @:15s Rest Pull Breathing Every 5 (Zone 3)

I.M 1000/20:00

4x75 @:10-15s Rest Rolling I.M

3x100 @:15s Rest I.M Descend 1-3

4x25 @:15s Rest Choice Stroke Sprint

2x100 @:15s Rest I.M Order Kick Build Each 25

Cool Down 200/5:00

2x50 -25 Dolphin Dive -25 Double Armback Stroke

2x50 -25 Scull -25 Swim

4100 Yards 95 Minutes

4-15-25 Change It Up

Warm Up 900/20:00

300 Loosen -75 Free -25 No Freee

4x50 @:10s Rest Kick -Change Kick Every 25

4x50 @:10-15s Rest -Odds Drill -Evens Swim

4x25 @:15-30s Rest, Focusing on Distance Per Stroke and 1 Breath Per 25 

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 1000/20:00

6x100 @:10-15s Rest #1.Reverse I.M #2.Back #3.Breast X2

4x75 @:10-15s Rest Rolling I.M (Fly,Bk,Br, Free,Fly,Bk, Ect)

4x25 @:5-10s Rest -Odds Fly/Back -Evens Breast/Free

Main Set 1050/20:00

16x25 @:5-10s Rest Descend 1-4. 4xFly 4xBack 4xBreast 4xFree

3x100 @:10-15s Rest I.M Descend 1-3

4x50 @:10-15s Rest Choice Stroke Descend 1-4.

2x75 @:10-15s Rest Kick -25 Dolphin -25 Flutter -25 Breast

Set B 1200/25:00

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

4x50 @:15-20s Rest -25 I.M  Order -25 Free  -Odds: First 15 Fast -Evens: Last 15 Fast

4x50 @:10-15s Reset I.M Order kick Build to Fast

2x100 @:10-15s Rest I.M

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

4x25 @:15-30s Rest I.M Order Fast 

4x25 @:15s Rest  -20 Yrds Free Build  -5 Yards Fast Breast Pull W/ a flutter Kick

Cool Down 200/5:00

1x100 Drill/Swim

1x100 Easy Back or Breast

4350 Yards 90 Minutes

4-10-25 Mid-Pace Control

Warm up 800/20:00

300 -50 Fist Dril -50 Swim

4x50 @:10s Rest Streamline Kick -25 Kick on back -25 Kick on Stomach

4x50 @:10s Rest Drill/Swim

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

Pre Set 500/15:00

3x100 @:15s Rest #1. DPS #2. Build #3. Threshold Pace

4x50 @:10s Rest Descend 1-4

Main Set 2000/45:00

2 Rounds 

1x300 @:15-30s Rest Aerobic (Zone 3)

2x150 @:15-20s Rest Descend by 50 

3x100 @:15-30s Rest Build Each 100 to Fast

4x25 @:10-15s Rest -Odds Fast -Evens Active Recovery

No Free 400/10:00

1x200 @:20s Rest Choice Stroke(No Free) (Hold strong Pace,Zone 3)

2x100 @:15s Rest  #1. Zone 4(Threshold) #2. Zone 5(Fast)

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back or Breast

3900 Yards 95 Minutes

4-3-25 Full Send

Warm Up 800/20:00

300 Choice Loosen

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

4x25 @:10s Rest - Odds Drill -Evens Scull

4x50 @:15s Rest Choice Stroke Build to 90%

Pre Set 650/15:00

8x25 @:15s Rest -Odds 1st 15 M Fast -Evens -Last 10 Meters Fast

4x50 @:15s Rest Pull w/ Paddles -25 Fast -25 Double Arm Back

1x200 @ Done Like a Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ EZ ½ Fast. -25 Build. -25 Sprint.)

1x50 Active Recovery

Main Set 2000/45:00

4 Rounds

4x25 @:30s Rest -Odds Choice Stroke Sprint (Off The Block) -Evens Cruise

2x50 @:15s Rest -Odds -25 Fast -25 Cruise -Evens -25  Cruise -25 Fast

1x100 @:15s Rest Favorite Stroke Negative Split

1x100 @:15s Rest Choice Kick Build each 25 to fast

1x100 @ Reset Active Recovery(-Odd Rounds Pull -Even Rounds Swim)

Speed 400/10:00

4x25 @:15-30s Rest -No Breath to 15 Meter(Smooth), Race Finish 

4x50 -Odds 15m Sprint into Cruise Finish -Even 15m Cruise into Sprint Finish

4x25  Choice  Stroke All out 

Cool Down 200/5:00

100 Swim 

4x25 -Odds Scull -Evens Swim

4050 Yards 95 Minutes  

4-1-25 Master The Basics

Warm Up 800/20:00

300 Choice Loosen

4x50 @:10-15s Rest I.M Order Drill/Swim

4x50 @:10-15s Rest Choice Kick Build To Fast

4x25 @:10s Rest -Odds Scull -Evens Finger Tip Drag Drill

Stroke Drill 1000/25:00

*Drills Fly:3/3/3 Back:Single Arm Breast:2k1P Free:Catchup

4 Rounds I.M Order By Round

4x25 @:10s Rest Drill

2x50 @:10-15s Rest Kick

1x50 @:15s Rest Build

Turns 800/20:00

8x25 @:10s Rest 4-6 Fast Dolphin Kicks 3 Strokes Fast , Cruise the Rest

4x50 @:10-15s Rest -25 Build to a fast Turn , Fast Breakout -Cruise the rest

6x50 @:10-15s Rest I.M Switch -Focus on Underwaters Breakouts and turns

1x100 @ I.M Perfect Technique

Tempo/Pace 900/20:00

3x100 @:15s Rest Descend 1-3 Maintain Stroke Count

2x200 @:20s Rest Pull w/ Paddles -100 Build -100 Hold Build Pace

4x50 @:10-15s Rest  Choice Stroke Descend 1-4 Maintain Technique

Cool Down 300/5:00

1x100 Pull

1x100 Kick

4x25 Scull

3800 Yards 90 Minutes

3-25-25 Drill Driven I.M

Warm Up 900/25:00

300 Free Loosen

4x75 @:15s Rest I.M Order K/D/S 

4x50 @:10s Rest Descend 1-4

4x25 @:10s Rest -Odds Scull -Evens Free Low Stroke Count

Drill and Stroke 1200/30:00

4 Rounds 

1x100 @:15s Rest I.M Drill

*drills: 3/3/3 (Fly), 6-Kick Switch (Back), Pull/Glide (Breast), Catch-up (Free)

1x100 @15s Rest I.M Swim 

1x50 @10s Rest I.M by Round Kick Build

1x50 @10-15s Rest Choice Stroke Build 

Broken I.M Set 1600/35:00

2 Rounds

4x25 @:5-10s Rest Build #1.Back #2.Breast #3.Free #4.Choice Stroke FAST

4x50 @:10-15s Rest  #1.Fly/Bk #2.Bk/Br #3.Br/Free #4.Choice Stroke Fast 

2x75 @:15s Rest drills like: 3/3/3 (Fly), 6-Kick Switch (Back), Pull/Glide (Breast), Catch-up (Free Build Your Own I.M

1x100 @:15s Rest Fast I.M

1x200 @:15s Rest Negative Split -50 Back -50 Breast -100 Free (80%-90%)

1x100 @1:00 Min Rest Active Recovery

Cool Down 200/5:00

200 Drill/Swim by 50

3900 Yards 95 Minutes

2-24-25 Power & Precision

Warm Up 700/15:00

200 Swim

100 Drill

200 Kick

200 Pull

Set 1. 1500/30:00

A.

4x100 @:10-15s Rest I.M Kick  #1. .25 Fast #2. 50 Fast #3. 75 Fast #4.100 Fast by 100 (After each fast effort, maintain smooth pace)

1x100 @:30s Rest Pull Active Recovery 

B.

4x100 @:10-15s Rest I.M Swim #1. 25 Fast #2. 50 Fast #3. 75 Fast #4.100 Fast by 100 (After each fast effort, maintain smooth pace)

1x100 @:30s Rest Kick Active Recovery

C.

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

3x50 @:10-15s Rest Back Build

2x50 @:10-15s Rest Breast -25 Build -25 Fast

1x50 @:30s Rest Fly Fast 

Set 2  1500/30:00

2 Rounds. (Round 2. First 75 steady free, last 25-100 choice stroke fast depending on rep)

1x100  @:10-15s Rest -75 Free -25 Fly

1x125 @:10-15s Rest -75 Free -50 Fly/BK

1x150 @:10-15s Rest  -75 Free -75 Fly/BK/BR

1x175 @:10-15s Rest -75 Free  -100 I.M

1x200 @:10-15s Rest Free Negative Split 

Cool Down 200/5:00

2x50 Drill/Swim

2x50 Smooth

3900 Yards 80 minutes

2-17-25 Switching Gears

Warm Up 900/20:00

2x100 @ Distance Per Stroke Free

2x100 @:10-15s Rest Last 25 No Free

8x25 @:10-15s Rest Dolphin Kick -Odds on Stomach -Evens on Back

6x50 @:10-15s Rest -Odds 3 Strokes Right Arm 3 Strokes Left Free -Even Fist Drill

Main Set 2700/60:00

4x250 @:15-30s Rest #1.70% Max Effort Breathing every 3 #2.-50 Drill -50 Fast #3. Build Each 50 to 90% #4. 70% Max Effort,No Breath last 5 Strokes into the wall

8x50 @:10-15s Rest -Odds Sprint  -Evens Active Recovery

6x100 @:15-30s Rest -Odds 50 Breathing every 3, 50 Breathing every 5. -Evens Build to Fast

3x100 @:15-20s Rest  I.M Descend 1-3

8x50 @:10-15s Rest -Odds Sprint  -Evens Active Recovery

Cool Down 300/5:00

2x50  Free

4x25 Back Stroke

2x50 Breaststroke

3900 Yards 85 Minutes

2-5-25 Drop the Hammer

Warm Up 800/20:00

400 Choice Loosen

4x50 @:10-15s Rest Drill/Swim

2x100 @:10-15s Rest I.M 

8x25 @:10-15s Rest Kick -Odds Flutter -Evens Dolphin Kick 

Pre Set 600/15:00

3x(4x50) @:10-15s Rest Choice Stroke

#1.Drill

#2.Build

#3.Drill

#4. Fast

Kick 400/10:00

8x50 @:15s Rest

-Odds -25 Build -25 Fast

-Evens Smooth

Main Set 1600/35:00

A. 6x100 @:15s Rest(Snorkle)

-Odds -50 Strong(85%) -50 Lowest Stroke Count Possible

-Evens -50 Lowest Stroke Count Possible -50 Strong(85%)

B. 3 Rounds

1x75 @:15s Rest 25 Strong -50 Smooth

1x50 @:15s Rest Build 

1x25 @:20s Rest Fast 

C.  8x50 @:20s Rest 

-Odds Free Max Underwaters

-Evens Stroke Race Pace 

Pull Set 400/10:00

4x100 @ Pull(Paddles and Buoy) Negative Split Each 100 60%/80%

Cool Down 200/5:00

200 -25 Free -25 Back