6-22-26 Oxygen Debt

Warm Up 800/20:00

4x100 @:15s Rest

#1.Smooth #2.Smooth #3.Build to 80% #4.Build to 80%

4x50  @:15s Rest Kick I.M  Order

4x50  @:15s Rest Choice Stroke-Drill

Pre Set  1000/25:00

4 Rounds

1x50  @:10s Rest Distance Per Stroke (Count strokes-Try to match or  lower between rounds)

1x50 @ Kick -25 Smooth -25 Fast

1x100 @:15 Swim Descend by Round

1x50 @:15 Build To 80%

Threshold  500

2x200 @:15-20s Rest Free Pull -Threshold 80/90% of Max Heart

1x100 Free Swim Same Effort As  200's

V02 600

2 Rounds

3x100 @:15-20s Rest

#1. Even Pace-Maintain 85/90% of Max Heart 

#2. Build By 25, Starting at 80% Heart Rate, Ending at 90%

#3. Negative Split , 85%-90%

*Masters Minute Between Rounds

Active Recovery

1x100 (Swim, Kick or Pull)

Tempo(Increased Stroke Cycle) 400

2 Rounds

1x100 @:15s Rest  -50 Smooth(70%) -50 Increased Tempo(75%)

1x100 @:15s Rest  -50 Tempo(75%)  -50 Smooth(70%)

Aerobic 500

4x50 @:10-15s Rest Pull #1.-3 Breathing  3/5/7 Per 50 #4 Backstroke

6x50 @:10-15s Rest  Ascend 1-3,4-6

Cool Down 200/5:00

4x50 Choice  

3/2/26 Diesel Distance

Warm Up 800/20:00 

400 Swim -Last 100 Build your Speed up to 75-80%

4x50 @:10-15s Rest Pull Descend 1-4 (4=~80%)

8x25 @:10s Rest Kick -Odds Build to 80% -Evens Smooth/Steady

Pre Set 600/15:00

4x50 @:10s Rest -25 Scull -25 Swim

6x50 @:10-15s Rest I.M Switch (fly/back, back/breast, breast/free)

4x25 @:15s Rest Sprint Cycle  (-25 ½ Fast ½ Smooth, -25 ½Fast ½ Smooth -25 Build -25 Sprint) 

Main Set 1600/40:00

2 Rounds

2x200 @:20-30s Rest Rest 

#1.Even Split Maintain ~70% Speed. 

#2.Negative Split. building 70-80% (Try to beat time 2nd Round)

4x50 @:15s Rest Holding ~80% Effort

1x200 @:Reset Active Recovery  (Swim Kick or Pull)

Finisher 600/15:00

4x100 @:20s Rest -75 Strong(~75%) -25 Fast (100%)

4x50  @Full Recovery

-Odds All out 

-Evens Active Recovery

Cool Down 200/5:00

4x50 Choice

3800 Yards 95 Minutes

2-23-26 Count Control Commit

Warm Up 900/25:00

300 -75 Swim -25 Backstroke

6x50 @:10s-15s Rest  -Odds Kick -Evens Swim

4x25 @:10-15s Rest Free-Decrease Stroke Count Every 25

1x200 Pull Breathing 3/5/3/5 Per 50 (maintain Stroke Count From Previous 25's)

Pre Set 600/15:00

4x25 @:5-10s Rest  Single Arm Free -

2x50 @:5-10s Rest  3 Right 3 Left

2x50 @:5-10s Rest 1 Stroke 6 Kicks

2x50 @:5-10s Rest  3 Stroke 6 Kicks

2x50 @:5-10s Rest   Fist Drill

1x100 Distance Per Stroke Free

Main Set 1600/40:00

1x200 @:20s Rest Build Each 100 to 80%

4x50 @:10-15s Rest Descend 1-4 

1x200 @:10-15s Rest Negative Split 70%/80%

3x100 @:10-15s Rest Hold 80% -Maintain Stroke Count

1x200 @:20s Rest  Even Split (match first 100 split)

2x150 @:20s Rest -100 Holding 80% -Last 50 -90%

1x200 @:30s Rest 80-90%

Sprint 400/10:00

2 Rounds

4x25 @:15-20s Rest Sprint Kick

4x25 @:15-20s Rest Fast Swim 

Cool Down 200/5:00

1x100 Smooth Kick

1x100 Smooth Swim

3700 Yards 85 Minutes

2-21-26 Test Then Attack

Warm Up 1000/25:00

3x100 @:10s Rest Free 

4x50 @:10s  Rest I.M Order Kick/Drill

4x50 @:10s Rest I.M Order Drill/Swim

4x50 @:10s Rest Freestyle Descend 1-4

4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Smooth -25 ½ Smooth ½ Fast -25 Build -25 Sprint)

Pre Set 500/15:00

6x50 @:10s Rest #1. Single Arm #2. Count Strokes #3.Pull Match/Lower Stroke Count (Repeat 1-3)

4x50 @:10s Rest -25 Scull -25 Distance Per Stroke

Establish Pace 400/10:00

4x100 @ :10s Rest

Swim these strong and sustainable. This is the fastest pace you could hold for 8-10 repeats

Average  your 4x100s.

That is your Working Pace (WP) for today.

Main Set 1700/40:00

8x50 Target = (Working Pace ÷ 2)  Sendoff = Target + 5 seconds

3x100 @:7s Rest -Target = Working Pace -3 seconds

8x50 @: Same interval as earlier 50s.

2x100 @:5s Rest  -Target = Working Pace - 5 seconds

8x50 @:Same interval as earlier 50s.

Cool Down 200/5:00

4x50 @ Choice 

3800 Yards 95 Minutes 

1-19-25 Clean Then Quick

Warm Up 900/20:00

300 Choice Loosen 

4x75 @:15s (-25 Kicking on Side -25 Single Arm -25 Swim )

4x50 @:10-15s Rest  I.M Order -25 Drill -25 Swim

4x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens as Few Breaths

Pre Set 600/15:00

4x75 @:15s Rest -25 Scull -25 Catch Up -25 Finger Tip Drag

4x50 @:10s Rest -Odds Fist Drill -Evens Zipper Drill

4x25 @1:00  Golf (Count Strokes + time = Golf Score , Try and Decrease Score )

Main Set 1950/50:00

3 Rounds

4x50 @:5-10s Rest -Odds -25 Build -25 Fast -Evens Smooth

1x100 @:15-20s Rest I.M 80-90%

1x100 @:15s Rest Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Free 3 Breaths max

2x50 @:30s Choice Stroke Fast

1x50  @:Reset Active Recovery

Cool Down 200/5:00

4x50 #1 Backstroke #2 Easy Kick #3. Smooth Free #4. Choice 

3650 Yards 90 Minutes

12-20-25 Steady Gets Faster

Warm Up 800/20:00

300 Mix Up Strokes every 75

4x50 @:10-15s Rest -Odds Kick -Even's Swim

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

4x25 @:10-15s Rest -Odds as Few Strokes as Possible -Evens as Few Breaths as Possible 

Threshold Discovery 600/15:00

1x200 

• Strong, controlled effort (≈90%)

• You should NOT sprint

• Record time

1x100 Active Recovery 

1x100 

• Slightly faster than the 200

• Still controlled, no fading

• Record time

*Take your 200 pace per 100, take your 100 pace per 100, and your threshold pace is right in between those two.*

4x50 @:15s Rest

• 50 Threshold pace

• Stroke count must stay consistent

• If pace falls apart → adjust slightly slower

Main Set 2000/50:00

2 Rounds

4x100 @:10-15s Rest Hold Threshold Pace

2x150 @:15-20s Rest Hold Same Pace Per 50 as your 100s

4x50 @:10-15s Rest Hold Threshold pace

4x25 @:20s Rest 90% Effort

Cool Down 200/5:00

4x50 Choice 

3600 Yards 90 Minutes

12-10-25 Steady State Stress

Warm Up 900/25:00

3x100 #1.&2. Smooth #3.Build to 80%

4x75 @ -Odds 50 Kick -25 Swim -Evens 25 Swim -50 Kick

6x50 @ Pull 2x With Buoys at Ankles 2xBuoy at Knees  2x Buoy at thighs

Pre Set 600/15:00

4x25 @:10-15 Rest Scull -Odds Head First -Evens Feet First 

4x50 @:10-15s Rest I.M -25 R Arm -25 Left Arm

6x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

Main Set 2000/45:00

2 Rounds 

1x200 @:20-30s Rest Threshold Pace (Uncomfortable Sustainable Pace)

3x100 @:10-15s Rest Descend 1-3. 3=90%

6x50 @:5-10s Rest Descend 1–4 to 90%. 5–6 Hold or Beat #4.

1x200 @Reset Active Recovery -50 Kick -50 Drill -100 Swim 

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,1,2,3,4 

3700 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

10-27-25 Threshold Tune-Up

Warm Up 800/20:00

3x100 @:10-15s Rest #1-2 Smooth #3 Build to 80%

4x50 @:10-15s Rest -Kick,Build Each 50. -Odds Flutter -Evens Butterfly Kick

4x50 @:10s Rest Drill #1.Catch Up #2.Zipper Drill #3. Fingertip Drag #4. Fist Drill

4x25 @:10-15s Rest  Freestyle -Odds As Few Breaths as Possible -Evens as Few Strokes 

Pre Set 600/15:00

6x50 @:10s Rest Descend 1-3,4-6

4x25 @:10-15s Rest Sprint Cycle (-25 ½Fast ½ Easy -25 ½Easy ½Fast -25 Build -25 Sprint)

4x50 @ -25 as Few Breaths as possible -25 Back Stroke

4x25 @:10-15s Rest I.M -as Few Strokes as possible

Main Set 2200/50:00

2  Rounds

1x300 @:20-30s Rest  Build Each 100 to 85%

1x200 @:20s Rest Negative Split by 100

3x100 @:15s Rest Descend 1-3

4x50  @:15s Rest -25 Build to Fast -25 Hold Pace

1x100 @:30s Rest  Active Recovery

Cool Down 200/5:00

4x50 #1 Double Arm Backstroke  #2Kick #3 Smooth Free  #4 Choice Stroke.

90 Minutes  3800 Yards

10-11-25 Efficiency Under Fire

Warm Up 900/20:00

300 Choice Loosen

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

4x50 @:15s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint cycle (-25½ smooth / ½ fast, -25 ½ fast/ ½ smooth,-25 Build, Fast)

Pre Set 600/15:00

4x75 @:10-15s Rest #1-3 Descend #4 -75 Build -25 Fast

4x50 @:15s Rest -Odds Distance Per Stroke -Evens -25 Build -25 Fast

1x100 Kick Active Recovery

Main Set 2200/50:00

2x200 @:15-20s Rest Descend 1-2 

4x100 @:10-15s Rest  Hold Same Pace As Final 200

1x300 @:20s Rest Build by 100

3x100  @:10-15s Rest Hold Pace of last 100 in 300

1x300 @:20s Rest Build by 100

6x50 @:15s Rest 90% Effort (fast but with control, count strokes)

1x100 @:30s-1:00 Min Rest Active Recover

4x25 @:15s Rest All out

Cool Down 200/5:00

4x50 Choice

3900 Yards 90 Minutes

5-17-25 No Easy Intervals

Warm Up 1000/25:00

300 Free -50 Free -50 Back

200 Kick -75 Flutter -25 Dolphin

100 I.M

4x50 @:10-15s Rest  Descend 1-4

8x25 @:10s Rest Choice Stroke Sprint Cycle 

A. 900/20:00

2 Rounds

3x100 @:10-15s Rest (Zone 4 Threshold Pace)

1x150 @:15-20s Rest -50 Fast-100 Easy

B.1050/20:00

3 Rounds

3x75 @:10-15s Rest (Zone 4 Threshold Pace)

1x125 @:15-20s Rest -50 Fast-75 Easy

C. 1000/20:00

4 Rounds

3x50 @:10-15s Rest (Zone 4 Threshold Pace)

1x100 @:15-20s Rest -25 Fast-75 Easy

Cool Down 200/5:00

100 Kick

100 Swim

4-10-25 Mid-Pace Control

Warm up 800/20:00

300 -50 Fist Dril -50 Swim

4x50 @:10s Rest Streamline Kick -25 Kick on back -25 Kick on Stomach

4x50 @:10s Rest Drill/Swim

4x25 @:10-15s Rest Choice Stroke Build to Fast 

Pre Set 500/15:00

3x100 @:15s Rest #1. DPS #2. Build #3. Threshold Pace

4x50 @:10s Rest Descend 1-4

Main Set 2000/45:00

2 Rounds 

1x300 @:15-30s Rest Aerobic (Zone 3)

2x150 @:15-20s Rest Descend by 50 

3x100 @:15-30s Rest Build Each 100 to Fast

4x25 @:10-15s Rest -Odds Fast -Evens Active Recovery

No Free 400/10:00

1x200 @:20s Rest Choice Stroke(No Free) (Hold strong Pace,Zone 3)

2x100 @:15s Rest  #1. Zone 4(Threshold) #2. Zone 5(Fast)

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back or Breast

3900 Yards 95 Minutes

3-27-25 Control Your Speed

Warm Up 800/20:00

2x150 @:15s Rest -50 Swim -50 Kick -50 Swim

3x100 @:15s Rest #1.Drill (choice stroke)  #2.Pull(breathe every 3)  #3.Build(focus on stroke count)

4x50 @:10-15s Rest Descend 1-4.

4x25 @:10s Rest -Odds Scull -Evens Lowest Stroke Count Possible 

Pre Set 600/15:00

6x100 @:10-15s Rest Descend 1-3, 4-6

#1. And #4. Cruise (Zone 2)

#2. And #5. Strong Aerobic Pace (Zone 3)

#3. And #6. Threshold Pace (Zone 4)

A. 900/20:00

2x50 @:15s Rest Ascend From Zone 4 to Zone 3

2x100 @:30s Rest Build to Fast

1x200 @:20s Rest Even Split (Zone 4) 

1x300 @:10-30s Rest Descend by 100 Zone 2-4

1x100  Active Recovery

B.900/20:00

1x300 @:20s Rest Ascend From Zone 4-2

1x200 @:15-30s Rest Neg Split (Zone 3-4)

2x100 @:15-30s Rest -25 Zone 3. -50 Zone 4. -25 Zone 3.(Middle 50 Fast)

2x50  @:15s Rest -25 Zone 3 -25 Zone 5(Maintain Stroke Count)

1x100  Active Recovery 

C. 600/15:00

3x100 @:15s Rest Descend 1-3

12x25 @:10-15s Rest  Choice Stroke-Odds  Zone 3 -Evens Zone 5

Cool Down 300/5:00

100 Back 

100 Free

100 Drill/Swim by 25

4100 Yards 95 Minutes

3-15-25 Heart Rate Focus

How to Calculate Heart Rate for Swim Training

Max Heart Rate (MHR) for a 40-Year-Old:

Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

Zone 1 (Recovery) – 90-108 bpm (Easy)

Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

Warm Up 1000/25:00

400 Freestyle I.M (100 Free 100 Back 100 Breast 100 Free)

4x75 @:15s Rest Rolling I.M (Fly/Bk/Br -Fs/Fly/Bk -Br/Fs/Fly -Bk-Br-Fs)

4x50 @:10-15s Rest Free Descend 1-4.

4x25 @:15s Rest -Odds Head First Sculling  -Evens Feet First Sculling

Pre Set 550/10:00

4x50 @:10s Rest Kick -25 Fast -25 Smooth

2x75 @:10-15s Rest Free Breathing 3/5/7

4x25 @:10-15s Rest Sprint Cycle 

1x100  -75 Breathing 3/5/7 -25 Double Arm Backstroke W/ a Breast kick

Set 1 1400/30:00

3x300 @:15-30s Rest Build (1st 100 Zone 2. 2nd 100 Zone 3. 3rd 100 Zone 4)

#1 Free #2.Pull #3.Stroke

3x100 @:15-20s Rest Choice Stroke Descend 1-3 (Zone 2-4)

4x50 @:15s Rest Choice Stroke  Odds Zone 4 Evens Zone 5

Set 2 900/20:00

3 Rounds 

1x100 @:15s Rest Ascend to Smooth (Start Zone 5. End Zone 2)

3x25 @:15s Rest -Odds Fast Breakouts(1/2 Zone 5, 1/2 Zone2) -Evens Fast Finish(1/2 Zone

1x50 @:15s Rest Sprint (Zone 5)

1x75 @:30s Rest Active Recovery (Zone 2) -50 Swim -25 Kick

Cool Down 300/6:00

100 Back

100 Free

100 Choice

3-13-25 HR Zone Training

 How to Calculate Heart Rate for Swim Training

        Max Heart Rate (MHR) for a 40-Year-Old:

        Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

       Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

       Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

    Zone 1 (Recovery) – 90-108 bpm (Easy)

    Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

    Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

    Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

    Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

Warm Up 600/10:00

300 Free Loosen

200 Kick Build Each 50

4x25 @:10s Rest -Odds Scull -Evens Build

Pre Set 500/10:00

4x75 @:10-15s Rest I.M Order K/D/S

4x50 @:10-15s Rest Pull Desc. 1-4

Main Set 2200/50:00

4 Rounds

1x150 @:15-20s Rest Rest Free Zone 3

1x100 @:15s Rest I.M Zone 3 -Controlled Speed

2x50 @:15-20s Rest Choice Stroke Zone 4 Threshold Pace

2x50 @:15-20s Rest Free Zone 5 Sprint

1x100 @:30s Rest Zone 2 Active Recovery 

 Set 2 600/10:00

2x100 @:10-15s  Rest Zone 2 Back Smooth

6x50 @10s Rest Zone 3 Free

4x25 @:15s Rest Zone 5 All out

Cool Down  300/5:00

100 Back

100 Free

100 Choice

4200 Yards 85 Minutes

3-11-25 Fatigue is Fun

Warm Up 1000/25:00

300 Free Loosen Every 4th 25 Scull

200 I.M Drill

4x50 @:10-15s Rest Kick Desc.1-4

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

4x25 @:10-15s Rest Sprint  Cycle

Threshold Check In 300/5:00

3x100 @:20s Rest Best Average (fastest sustainable pace)

*Average 100 pace = Threshold Pace

A. 900/15:00

2x100 @:10-15s Rest I.M

2x50 @:10-15s Rest Choice Stroke Build

2x200 @:15s Rest Free Threshold Pace

4x50 @:10s Rest T Pace -1

B. 900/20:00

1x300 @:20s Rest T Pace +3 -Hold DPS while maintaining speed

2x150 @:15s Rest T Pace Negative Split

3x100 @:10s Rest T Pace -1 

C. 700/15:00

6x50 @:10s Rest Descend 1-3 ,4-6 

4x25 @:15s Rest Sprint

1x300 T Pace Breathing 3/5 Per 75

Cool Down 200/5:00

50 Dolphin Dive

100 Swim

100 Kick

50 Scull

4000 Yards 85 Minutes

3-8-24 The Lactate Lab

Warm Up 1000/25:00

400 Free Loosen

300 -50 Back -25 Breast

200 -50 Breast -25 Back

100 I.M

Threshold Test Set 600/10:00

3x200 @:30s Rest Best Average(As Fast as you can Hold)

-Average 100 Pace = Threshold Pace

*Example If you Go 2:30 your T Pace is 1:15

Main Set 2250/50:00

3x300 @:30s Rest  -Threshold Pace +3/100 -Control Stroke Rate 

2x200 @:10-20s Rest Threshold Pace

4x100 @:10-20s Rest Threshold pace -1 

4x50 @:15s Rest Threshold Pace -2

6x25 @:15s Rest Sprint

1x200 Pull Breathing 3-5-7-3 by 50 

Cool Down 300/5:00

50 Double Arm Back Stroke W/ a Breast Kick

100 Free

100 Kick

50 Scull

4150 Yards 90 Minutes

2-1-25 Threshold Test Drive

Warm Up 850/20:00

300 loosen

200 Kick

4x50 @:10-15s Rest Drill/Swim

6x25 @:10-15s Rest Choice Stroke Build to Fast

Main Set 3000/70:00

12x50 @:10s Rest Descend by groups of 4 - Last 4x50's Are Fast

1x200 @1:00 Min Rest Active Recovery

4x100 @1-2:00 Mins Rest Choice Equipment All Out

1x400 @:1-2:00 Mins Rest Active Recovery

4x50 @1:00 Min Rest  Choice Equipment All Out

1x200 @:1:00 Min Rest Kick OR Drill

4x50 @1:00 Min Rest  Choice Equipment All Out

1x400 @:1-2:00 Mins Rest Active Recovery

4x100 @1-2:00 Mins Rest Choice Equipment All Out

Cool Down 300/5:00

1x100 Swim 

1x100 Kick or Backstroke

1x100 Double Arm Back with a Breast Kick or Scull

4150 Yards 95 Minutes

9-28-24 Pace, Power, Perform

Warm-Up 600/15:00

200 Choice Loosen

4x75 @:10s Rest - Choice Stroke -50 Drill -25 Swim

100 I.M

Kick(Fins) 400/10:00

4x100 @:10-15s Rest Flutter Kick 

-25 Right arm Lead -Front Side Kick

-25 Streamline Back Kick

-25 Left Arm Lead -Front Side Kick

-25 Superman arms Front Kick 

Main Set 2800/60:00

2x(3x100+150)

100= @:5-10s Rest Free 85% effort

150= @:30s Rest Free 50 Fast 100 EZ

1x50 Choice Active Recovery

3x(3x75+125)

75= @:5-10s Rest Free 85% effort

125= @:30s Rest50 Fast 75 EZ

1x50 Choice Active recovery

3x(3x50+100)

50= @:5-10s Rest Free 85% effort

100=@:30s Rest 25 Fast 75 EZ

Cool Down 200/5:00

4x50 Choice EZ

4000 Yards 90 Minutes

 

11-9-23 Velocity and Volume

Warm-Up - 800/20:00

4x100 -Odds Free , -Evens I.M 

4x50 - Desc. 1-4 @ 10s Rest

8x25 - Odds fast/evens easy, any stroke @10s Rest

Kick Set 400/12:00

2x25 Strong Kick @10s Rest

1x100 Fast Kick @15s Rest

2x50 Build Kick @10s Rest

1x100 Fast Kick @15s Rest

1x50 Smooth Kick @

Drill Set(Rotation) 400/10:00

8x50 @ 10s Rest

-Odds 3 Stokes 6 Kicks Free

-Evens 3 Free Strokes 4 Back Strokes. 

Main Set(Choice Equipment) 2100/45:00

7x150 @15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active recovery

7x100@ 15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active Recovery

7x50 @ 15s Rest

Fastest Possible Average

Cool Down 200/4:00

200 Smooth- Mix up Strokes.

3900 Yards 91 Minutes