7-25-26 Best Average Behavior

Warm Up 900/25:00

300 Choice Loosen

4x100  @:15s Rest

#1. -50  Kick -50 Swim

#2. -50 Drill  -50 Swim

#3. Pull Breathing  3/5  Per 50 (Paddles Optional)

#4. Free I.M

4x50 @:10-15s  Rest Descend 1-4

Pre Set 600/15:00

2 Rounds

1x100 @:15s Rest -DPS Count Strokes First 50,  Maintain Count for 2nd 50

2x50 @:10-15s Rest -25 Fast Kick/25 Swim -Carry Kick Speed into Swim

2x50 @:15s Rest 

#1. -25 Long  Powerful Strokes -25 Fast Tempo #2. Build to 85%

Main Set 2000/45:00

A.

2 Rounds 1200

1x200 @:20s Rest Free Negative Split

2x100 @:15s Rest Pull #1. Distance Per Stroke  #2. Build

4x50 @:15s Rest 

#1. DPS

#2. Build

#3.Fast

#4.Active Recovery

B. 800

4x100 @:20-30s Rest Best Average-Hold the Fastest Pace You Can over 4

1x100 @:30s Rest Active Recovery

4x50 @:20s Rest  Sprint Cycle 

1x100  -50 Build -50 Fast

Cool Down 200/5:00

200 Choice

3700 Meters 90 Minutes

6-29-26 Strong Through Fatigue

Warm Up 1000/25:00

200 Swim

200 Kick

200 Pull 

3x100 @:10-15s Rest -50 Drill -50 Swim

1x100 Choice Stroke Build Each 50 to Fast

Main Set 2500/55:00

8x50 @:15s Rest 

-Odds 25 Underwater Dolphin Or Flutter Kick -25 Swim

-Evens -25 Smooth  -25 Fast

6x50 @:20s Rest Kick

-Odds -25 Fast  -25  Smooth

-Evens -25 Smooth  -25 Fast

4x50 @:10-15s Rest Free -Paddles 

-Odds Breathing  every 3

-Evens Breathing Every  5

3x200 @:20s Rest 80% Effort -Maintain Consistent Pace

2x50  @:15s Rest Swim -25 Fast -25 Smooth

2x200 @:20s Rest 80% Effort -Maintain Consistent Pace

4x50  @:15-20s Rest -25 Fast -25 Smooth

3x100 @:15-20s Rest Fins and  Paddles-80% Effort -Maintain Consistent Pace

Cool Down 200/5:00

200 Choice

3700 Meters 85 Minutes

5-30-26 Long Course Logic

Warm Up 900/20:00

400 -Loosen,Mix Up Strokes

1x300  Kick Build the last 100

1x200 Pull Breathing 3/5 Per 50

Pre Set 700/15:00

2 Rounds

2x50 @:10-15s Rest #1. Fist Drill #2.Catch Up Drill 

2x50 @:10-15s Rest #1. Count Strokes #2. Stroke Count -1

3x50 @:10-15s Rest Descend 1-3 Trying to increase Speed and hold Stroke Count  

Main Set 2000/50:00

4 Rounds

1x200 @:20s Rest 60-70% Effort -Choice Equipment

2x50 @:10-15s Rest #1. I.M Order by round Build  #2. Active Recovery

2x50 @:15s Rest Choice Stroke #1.Odds Fast -Evens  #2.Active Recovery

1x100 @:15s-20s Best Freestyle Lowest Stroke Count possible

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes