7-8-25 Focus Through Fatigue

Warm Up 1000/30:00

200 Choice Loosen

3x100 @:10-15s Rest Pull Descend 1-3

200 Drill -Different Drill Every 50

4x50 @:10-15s Rest I.M Order Drill 

Main Set 3000/65:00

2 Rounds

1x300 @:30s-1:00 Min Rest (Kick Pull Or Swim) Negative Split 

2x100 @:15s Rest Choice 80-90% Effort

1x200 @:30s Rest (Kick Pull Or Swim) Negative Split 

3x100 @15s Rest  Free 80-90% Effort

1x100 @:30s Rest (Kick Pull Or Swim) Negative Split 

4x100 @15s Rest  Free 80-90% Effort

Cool Down 200/5:00

1x200 Choice 

4200 Meters 100 Minutes

7-24-24 Pace and Power

Warm-Up 700/20:00

300 Choice Loosen

4x50 @:15s Rest -O Kick -E Drill

4x50 @:15s Rest -25 Drill-25 Swim

Main Set 1600 35:00

*Choice Stroke

3x100 @:20s  Desc. 1-3

1x100 @:30s   Faster than 3rd 100

2x100 @:15s  75% Max Effort

2x100 @:30s  90% Max Effort

1x100 @:20s  75% Max Effort

3x100 @:30s  90% Max Effort

1x100 @:40s  Smooth

1x100 @:30s  All out

4x50 @:20s   Kick Desc. 1-3 #4 Is Swim Smooth

Cool Down 300/6:00

2x50 Kick

1x200 Free

91 Minutes 2600 Meters