1-30-26 Form Fuels Speed

Warm Up 900/20:00

300 Choice Every 3rd 25 Backstroke

6x50 @:10-15s Rest -Odds 5 Strokes 6 Kick Switch -Evens Single Arm Free 

6x50 @:10-15s Rest (Fins) -Odds Kick on Side   -Evens -25 Streamline Flutter Kick on back -25 on Stomach(Stroke to breath)

4x25 @:10-15s Rest -Odds Scull -Evens Free Distance Per Stroke  

Pre Set 600/15:00

6x100 @:10-15s Rest 

#1. Fist Drill

#2. Catch Up Drill

#3. Head Tap Drill

#4. Fingertip Drag

#5. 3 Strokes 6 Kicks  Strokes

#6. Freestyle As Few Stroke as Possible 

Main Set 2000/50:00

4x100 @:10-15s Rest #1. Buoy at Ankles #2. Buoy at Knees  #3. Buoy At Thighs #4. No Buoy -Backstroke

2x200 @:20-30s Rest Free w/ Fins Paddle and Snorkel. Build to Fast by 50 

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

6x50 @:5-10s Rest I.M Switch

3x100 @:10s Rest Choice Stroke Descend 1-3 

Cool Down 200/5:00

8x25 Backstroke

3700 Yards 90 Minutes

1-26-26 Hold Your Water

Warm Up 1000/30:00

300 Loosen Every 3rd 25 Fist Drill

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

4x50 @:10-15s Rest  Free  Drill -Odds 3 Strokes 3 Second Glide  -Evens Catch Up Drill 

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

Pre Set 600/10:00

4x75 @:15-20s Rest -25 Scull -25 Hand Lead Flutter Kick -25 Distance Per Stroke 

6x25 @:10s Rest -Odds Double Arm Back W/ a flutter Kick -Evens Breast 1 Pull 3 Second Glide   

6x25  @:10-15s Rest -Odds Hand Lead Breaststroke kick -Evens Fly Drill 3R/3L/3Full

Main Set  2000/45:00

3x200 @:15-30s Rest #1.70% #2.Negative Split 70%-80% #3.150 Yrds 80% Last 50 90%

8x50 @:15-30s Rest -25 Fast -25 Active Recovery

3x(4x50) @:15-30s Rest

#1.Distance Per Stroke #2. Build to 80% #.3 Hold 80% #.4 Active Recovery 

4x100 @:20-25s Rest Choice Stroke Descend 1-4 (4=90-100%)

Cool Down 200/5:00

8x25 @:10s  Rest Free Breathing 4,3,2,1,1,2,3,4 by 25

3800 Yards 90 Minutes

1-24-26 Aerobic, Not Automatic

Long Warm Up 1600/40:00

4x150 @:10-15s Rest

#1.Swim

#2. Kick

#3. Pull

#4. I.M (-25 Fly 50 Back -50 Breast -25 Free)

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

4x75 @:10-15s Rest -25 Scull -25 Drill -25 Swim

4x100 @:15s Rest -50 Distance Per Stroke (Count Strokes) -50 Build to 80%

4x25 @10s Rest -Odds Fewest Strokes Possible -Fewest Breaths possible

Main Set 2000/45:00

2 Rounds

1x300 @:20-30s Rest Smooth Aerobic (60-70%)

4x100 @:10-15s Rest Descend 1-4 (4=80-90%)

4x50 @:10-15s Rest -Odds Pull -Evens Swim

4x25 @:15s Rest 90% Effort Choice Stroke

Cool Down 200/5:00 

4x50 Choice  

3800 Yards 90 Minutes

1-21-26 Stroke Salad Bar

Warm Up 800/20:00

300 Choice every 3rd 25 Fist Drill

4x50 @:10-15s Rest Kick Build (#1-2. Flutter #3-4. Choice.)

2x100 @:10-15s Rest Pull #1 Knuckle Pads #2 Regular Pads

4x25 @:10s Rest -Odds ½ Scull ½ Catch Up Drill -Evens Free Build to Fast 

Pre Set 600/15:00

8x25 @:10-15s Rest #1-2. Streamline Dolphin Kick on Back #3-4. Streamline Flutter Kick on Back #5-6. Streamline Breaststroke Kick #7-8. Streamline Flutter Kick on Stomach

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

8x25 @:10s Rest -Odds I.M Build -Evens Free Smooth

Main Set 2000/45:00

1x100 @:10-15s Rest Swim Or Pull

4x25 @:5-10s Rest No Free

2x50 @:10s Rest -25 Free -25 No Free

1x200 @:15-20s Rest Swim Or Pull

4x25 @:5-10s Rest Backstroke Descend 1-4

2x50 @:10s Rest -25 No Free -25 Free

1x300 @:30s Rest Swim Or Pull Negative Split 

4x25 @:5-10s Rest Breaststroke Descend 1-4

2x50 @:10s Rest -25 No Free -25 Free

1x400 @:30s-1:00 Min Rest  Swim Or Pull (Best sustainable Pace)

4x25 @:10s Rest Free Descend 1-4

2x50 @10s Rest -25 No Free -25 Free

2x100 @:10-15s Rest I.M 

Cool Down 200/5:00

1x100 Kick 

1x100 Choice 

3600 Yards 85 Minutes