4-6-26 Total Stroke Control

Warm Up 900/20:00

300 Every 3rd 25 Choice

3x100 @:15s Rest I.M  

4x50 @:10s Rest Choice Kick Build to Fast

4x25 @:10-15s Rest Free as Few Breaths as possible

Pre Set 600/15:00

3 Rounds

1x100 @:10-15s Rest -50 Drill -50 Swim 

4x25 @:10s Rest

Aerobic 1200/25:00

3 Rounds

1x150 @:15s Rest -100 Free (Breathing 2/3/4/6 By 25) -50 Backstroke

1x200 @:15s Rest Pull-Descend by round (Switch Up equipment Each Round)

1x50 @:15s Rest Breastroke as Few strokes as possible

Strength 1000/25:00

4 Rounds

2x50 @:10-15s Rest -Free Kick #1 Build #2 Fast

4x25 @:10-15s Rest I.M by Round -Odds Drill -Evens Fast

1x50 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3900 Yards 90 Minutes

9-23-23 Back, Breast, and Beyond

Warm-Up 800/20:00

1x300 Free Loosen

6x50 @:10 Seconds Rest - Choice Kick alternating streamline kick and kick w/ a board

4x50 IM order by 50 (Fly, Back, Breast, Free) @:10 Seconds Rest

Pre-Set 600/15:00

2x150 IM (no free) @ 15 Seconds Rest

2x100 Free @ 10 Seconds Rest - Focus on technique and bilateral breathing

4x25 @ :10 Sec Rest:

1st & 3rd: Backstroke to halfway then switch to Breaststroke

2nd & 4th: Breaststroke to halfway then switch to Freestyle

Main Set: 1750/40:00

2x200 Free @:15-20 Seconds Rest

1. -100 Ez - 100 Build

2. -100 Fast 100 Smooth

3x150 IM Transition Work @ :20 Seconds Rest

1st: -25 Fly -25 Free/50 Back/-25 Fly -25 Free

2nd: 50 Back/50 Breast/50 Back

3rd: 50 Breast/50 Free/50 Breast

4x100 @ :15 Seconds Rest

Odds: 50 Back/50 Free 

Evens: 50 Breast/50 Free 

5x50 @ :10 Seconds Rest

Desc. 1-4 Hold Speed for 5

2x200 Pull Free @ :20 Seconds Rest

-Choice equipment

Sprint: 200/6:00

2x50 @ :20 Seconds Rest - IM transition sprints (Fly-Back and Back-Breast)

4x25 @ :15 Seconds Rest: Sprint free but use the turn of each IM stroke (e.g. Fly turn, Back turn, etc.)

Cool Down 200/4:00

4x25 Dolphin Dive

1x100 Smooth Free

3550 85 Minutes