4-15-26 Skill Meets Endurance

Warm Up 900/25:00

300 Free Every 3rd 25 Fist Drill

4x75 @:15s Rest I.M  Order Kick/Drill/Swim

4x50 @:15s Rest I.M Order Drill/Build

4x25 @:10s Rest Choice Stroke as Few Strokes as possible

Pre Set 600/10:00

2 Rounds

2x50 @:10s Rest -25 Free Breathing by 3 -25 Drill 3 Free strokes 4 Backstrokes

2x50 @:10s Rest Free Drill -25 Catch Up -25 Free Drill 3Strokes/6Kicks/3strokes 

2x50 @:10s Rest -25 Free Drill, Head Tap -25 Free Lowest Stroke Count Possible

A. 1200/25:00

3 Rounds

1x100 @:15s Rest Stroke Or I.M

4x50 @:5-10s Rest Choice Stroke Descend 1-4

4x25 @:15s Rest I.M Fast

B. 1100/25:00

2x200 @:15s Rest Pull

2x150 @:20s Rest -50 Free Breathing  by 5 -50 Stroke Fast -50 Free Breathing by 3

2x100 @:5-10s Rest Rest Free  80%  Effort

4x50 @:10-15s Rest I.M Order -25 Drill -25 Build to Fast

Cool Down 200/5:00

200 Choice Loosen

4000 Yards 90 Minutes

11-17-25 Durability Through Discipline

Warm Up 900/25:00

300 Choice Loosen

6x50 @:10s Rest -Odds Kick  -Evens Pull

4x50 @:10s Rest Descend 1-4

4x25 @:10-15s Rest  #1. 3Breaths #2.2 Breaths  #3.1 breath #4.0-1  Breaths

Pre Set 600/15:00

6x50 @:10s Rest #1.Catch Up #2. Zipper #3. FingerTip Drag #3-6. Combine them all 

4x25 @:10s Rest -Odds As Few Strokes as possible -Evens as Few Breaths

4x25 @:10-15s Rest Sprint Cycle  

1x100 Pull  -75 Breathing 3/5/7 -25 Backstroke Swim

Main Set 2000/45:00

2 Rounds 

3x200 @:10-15s Rest Descend 1-3 

4x50 @:10-15s Rest -25 Build -25 Fast 

4x50 @:10-15s Rest Ascend 1-4

1:00 Rest in between Rounds

Cool Down 200/5:00

4x50  Choice 

3700 Yards 90 Minutes

3-29-25 Sighting and Surging

Warm Up 800/20:00

300 Choice Swim

4x50 @:10-15s Rest Streamline Kick on Back -25 Breast -25 Flutter

4x50 @:15s Rest Build by 25 (Free Sighting every 3rd stroke)

4x25 @:15s Rest No Breath to 15 Meters,Cruise Finish

Pre Set 600/15:00

3x200 @:30s Rest Pull Descend 1-3 Breathing every 3/5 By 50

A. 900/20:00

4x50 @:15-20s Rest -25 Fast -25 80% Percent

4x50 @:15s Rest -25 Head up Free -25 Back Stroke

1x400 @:20s Rest Zone 3-4  Alternating Sighting by 5/7 by 100

1x100 Kick Active Recovery

B. 1000/25:00

3x100 @:15-20s Rest Rest -25 Sprint -75 Cruise

2x150 @:15s Rest -50 Cruise -50 Strong -50 Cruise (Zone 3-4-3)

2x200 @:20-30s Rest Negative Split ( No Flipturns to simulate open water)

C. 600/15:00

4x75 @:15-30s Rest -25 Smooth -25 Build -25 Sprint Kick (NO Breath Last 10 Yards of Kick)

8X25 @:15s Rest -Odds Cruise 1 Breath Only -Evens Build to Fast

Cool Down 300/5:00

100 Back

100 Breast

100 -25 Scull -25 Swim

4200 Yards 100 Minutes