6-26-25 Feel to Fire

Warm Up 900/25:00

3x100 -2 EZ 1x Build

4x75 Choice Stroke -Odds K/K/S S/K/K 

4x50 Choic Stroke  Descend 1-4

4x25 Sprint Cycle  

Main Set 2900/60:00

1x500 @:50s Rest Pull Negative Split to Strong

4x75  @:10s Rest Strong Consistent Pace

4x50 @:10-15s Rest Active Recovery

4x25 @:10-15s Rest Fast

1x400 @:40s Rest Pull Build by 200

3x75 @:10s Rest  Strong Consistent Pace

3x50 @:10-15s Rest Active Recovery

3x25 @:10-15s Rest Fast

1x300 @:30s Rest Pull Build by 100

2x75 @:10s Rest  Strong Consistent Pace

2x50 @:10-15s Rest Active Recovery

2x25 @:10-15s Rest Fast

1x200 @:20s Rest Pull Build by 50

1x75 @:10s Rest  Strong Pace

1x50 @:10-15s Rest Active Recovery

1x25 @:15s Rest Fast

Cool Down 200/5:00

1x100 Ez

2x50 @ -25 Kick -25 Swim

90 Minutes 4000 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