July 2025

Last Updated on August 18, 2025

Week 1

Symmetry.6.30.2025Download

Workout for Monday PM

Sprint Fast 50s 7.1.2025Download

Workout for Tuesday AM

Test Set & Explosive Speed_7_2 & 7_3Download

Workout for Wednesday PM & Thursday AM

Week 2

Pace, Endurance, Speed. 7.7.2025Download

Workout for Monday PM

Pacing_07_08_2025 Download

Workout for Tuesday AM

Turns & Back Half Speed_7_9 & 7_10Download

Workout for Wednesday PM & Thursday AM

Sprint Free.7.11.2025Download

Workout for Friday AM & PM

Week 3

Pace Variety7.14.2025

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Workout for Monday PM

Pace Variety7.15.2025

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Workout for Tuesday AM

Consistent Intensity_7_16-7_17

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Workout for Wednesday PM & Thursday AM

Building Speed.7.18.2025

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Workout for Friday AM & PM

Week 4

Pacing.7.21.2025Download

Workout for Monday PM

Backstroke Builds, Power 50s_terrible_tuesday_07_22_2025Download

Workout for Tuesday AM

Race Prep_7_23-7_24Download

Workout for Wednesday PM & Thursday AM

Focus- Fast 50s Goals 7.25.2025Download

Workout for Friday AM & PM

Week 5

Distance Free Neg Split.7.28 & 31.2025Download

Workout for Monday PM & Thursday AM

Technique, Transition, Variety terrible_tuesday_07_29_2025Download

Workout for Tuesday AM

100 Freestyle_7_30 & 8_1-Download

Workout for Wednesday PM & Friday AM

Stroke Moderate Pace. 8.1.2025Download

Workout for Friday PM