7-10-25 Longer Laps Today

Warm Up 1200/30:00

4x100 @:15-30s Rest Choice Descend 1-4

4x100 @:15-30s Rest I.M -Odds Drill -Evens Swim

4x100 @:15-30s Rest  Free -Odds Drill -Evens Distance Per Stroke

Main Set 3200/70:00

2x400 @:30s-1:00 Min Rest Choice  #2 Faster Than 1st

4x200 @:30s Rest Choice Descend 1-4

8x100 @:15s Rest Choice  Descend 1-4, 5-8

Cool Down 200/5:00

3x100 @:15-30s Rest Choice Ascend 

4600 Meters 105 Minutes

7-3-25 Effort Every Meter

Warm Up 800/20:00

200 Loosen

4x50 @ Kick  Build 

4x50 @ Pull W/ Paddles 

4x50 @ -Odds Fly Back -Evens Breast Free

A. 1000/25:00

4x50 @:10-15s Rest Build Each 50

1x100 @:30s Rest Best Tech Free

4x100 @:15-20s Rest With Fins Descend #1-3 #4 Smooth

2x50 @:10-15s Rest Drill/Swim

2x100 @:15-20s Rest Pull w/ buoy  Build 

B. 1000/25:00

6x50 @ Pull W/ Paddles Descend, 1-3,4-6

2x100 @ -50 Free -50 Back

1x200 @: Negative Split 

2x100 @: Ascend each 100 (Start Fast, end Smooth)

1x100 @:30s Rest Sprint 

C. 900/25:00

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

1x100 @:30s Rest Paddles Fins Build 

1x300 @:30s Rest Pull Choice Equip Build by 100

2x100 @:20s Rest Done like (4x25 Sprint Cycle)

2x50 @:30s Rest All Out

Cool Down 200/5:00

200 (Back/Breast)

10-5-24 Swim Smart, Kick Hard

Warm-Up 1500/35:00

500 Choice

400 I.M Drill 

300 Pull

200 Free Descend by 50s

100 Choice Kick

Main Set 2400/60:00

4x50 @:5-10s Rest Free -25 Swim -25  #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

3x200 @:10-15s Rest Free-50  Swim, -2 total stroke count, 50 swim, 50 w/ -2 total stroke count

4x50 @:5-10s Rest Free -25 Swim, -25 Swim with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

4x150 @:10-15s Rest Free -50 Swim, 50 Drill, 50 Swim - suggested drill is freestyle with 4 strokes above water, 3 strokes underwater recovery while maintaining kick rate

4x50 @:5-10s Rest Free -25 Swim, -25  with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

6x100 @:5-10s Rest Choice -Odds: -25 Skull/75 Build, -Evens -50 Kick -50 Swim

Cool Down 300/6:00

4x50 Free as Few Breaths as possible 

1x100 Choice

101 Minutes 4200 Yards

2-28-23 Endurance and Strength Primary focus W/ Secondary focus on Speed and Power

Warm-Up 800/20:00
200 Free
200 Kick -50 FR -50 FLY 
2x100 I.M Drill @ 1:45-2:30
8x25 -25 Scull(or choice stroke) -25 Free Drill @40-1:15
Stroke Set 800 12:00
4x50 Choice Stroke build to Fast Finish @1:00-1:30
4x75 I.M Switch @1:30-2:30 (Fly/Bk/Br- Br/Fr/Fly x2)
Main Set 2400/48:00
4 x 300  Choice of Pulling equip. Desc 1-2 Hold 3-4 @4:00-6:00
6 x 50 Kick w/ Fins -O Build  -E All @:50-1:30
6 x 100 -Odd I.M -E All out Free @ 1:30-2:30
12 x 25  Underwater Max @:40-1:30
Cool Down 2:00/0
2 Min Float
4000 Yards 82 mins

12-27-22 I.M And Negative Spit Free(Another Long One)

Warm-Up/1200.26:00
3x
200 Swim @4:00 
100 I.M ,Pull, OR Drill @2:00
100 Kick @2:30-3:00
I.M Or Choice Stroke Ladder 900/25:00
100 I.M   @2:45-3:00
150  I.M @3:00-3:30
200  I.M @5:30
200  I.M  @5:30
150 I.M @3:00-3:30
100 I.M @2:45-3:00
Main Set / 2150 37:00
3x100 15 Seconds Rest 
1x150 Negative Split
3x100 10 Seconds Rest
1x150 Negative Split`
3x100 5 Seconds Rest
1x150 Negative Split
1x200 smooth  @ 4:30
1x300 Fast Negative Split
Cool Down 200/5:00
4x25 Scull
4x25 Kick
4450 Yards 93 minutes