6-10-24 Effort Evolution

Warm-Up 900/20:00

300 Free loosen

4x50 @:15 Choice Stroke/Drill

4x50 @:15 Streamline kick-on back

2x50 @:15 Distance Per stroke Free

Main Set 1800/45:00

3x100 @:15 Choice Stroke Desc.1-3. #3 80% Max Effort

1x100 @:30 Choice Stroke All out

1x50  @:30 Smooth Active recovery

2x100 @:20 Free 80%

2x100 @:30 Free All out

1x50  @:30 Active Recovery 

1x100 @:20 Free 80%

3x100 @:30 Free All out

2x50  @:30 Active Recovery 

4x100 @ All out:30

Cool Down 400/ 10:00

4x50 Kick

4x50 Distance Per Stroke Free

3100 Meters 75 Minutes

6-8-24 Stamina Stretch

Warm-Up 700/20:00

200 Choice

100 Kick

4x50 @:15 I.M.O Drill/Swim

8x25 @:15 Desc. 1-4,5-8

Main Set 3000/60:00

1x100 @:20 Kick

1x100 @:20 I.M

1x100 @:20 Free

2x100 @:15 Kick

2x100 @:15 I.M

2x100 @:15 Free

3x100 @:10 Kick

3x100 @:10 I.M

3x100 @:10 Free

4x100 @:5 Kick

4x100 @:5 I.M

4x100 @:5 Free

Cool Down 200/5:00

200 Choice

3900 Yards 85 Minutes

6-5-24 Free and Kick

Warm-Up 800/20:00

300 Free Smooth

6x50 -O Kick Or Pull - Choice Stroke Drill

4x50 Choice Stroke Build to Fast

Main Set 1800/30:00

1x200 @:20-:30 Pull 

2x100 @:20-30 Kick Fast

4x50  @:5-:15 Free Desc. 1-4

2x100 @:30 Choice Stroke -50 Build -50 Fast

4x50  @:10-:15 Free Pull Desc.1-4

1x200 @:30 Kick Build to Fast

2x100 @:15 Free Drill

4x50 @:20 Free Build to Fast

Cool Down 200/5:00

4x50 -O Double Arm Back -E Choice Stroke Smooth

2800 Yards 55 Minutes 

6-3-24 Technique and Tempo

Warm-Up 1000/

300  Free Swim

6x50 @ :10 Pull Desc. 1-3,4-6

1x200 -50 Fist -50 3Strokes 6 Kicks Free

4x50 @:10 I.M.O Build

Main Set 2800/

3x200 @:20 Pull #1.Buoy #2. Buoy and Pads #3. Fins and Pads

4x100 @:10 -O Free breathing every 3 -E Kick

2x200 @:15-20 Choice Stroke Build to Fast

4x100 @:10 -O Free Finger Tip Drag -E Kick

2x200 @:20 Choice Stroke Negative Split

4x100  @:10 -O Kick -E Free Breathing every 5

1x200  Choice Stroke Fast

Cool Down 200/

4x50 Choice Smooth