12-21-24 All-Out Attack

Warm Up 900/20:00

300 Loosen

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

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

4x25 @:10-15s Rest Sprint Cycle  (#1: Fast/Ez  #2: Ez/Fast  #3:Build  #4:Sprint)

Main Set 2800/

4 Rounds

1x200 @:15-30s Rest

-1st 100: Smooth Free

-2nd 100: Alternate 25 Fast / 25 Smooth

2x100 @:15s Rest

-Odd Rounds: Freestyle Descend 1-2 to 80%-90-%

-Even Rounds: I.M (Fast Fly & Free / Fast Back & Breast)

4x50 @:10-15s Rest

-#1: -25 Fast -25 Smooth

-#2: Kick All Out

-#3: Drill, Build to Fast by 25 (Choice Stroke)

-#4: All-Out 

4x25 @:15s Rest

-Odds: Smooth Swim 

-Evens: All-Out Sprint (Choice Stroke)

Cool Down 300/5:00

200 Choice

4x25 Kick or Scull 

12-18-24 200s That Don’t Quit—But You Might!

Warm Up 900/25:00

3x100 @:10-15s Rest Free Loosen

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

6x50 @:10-15s Rest  I.M Switch

4x25 @:10-15s Rest   Choice Stroke Sprint Cycle 

Main Set 2800/60:00

4 Rounds

2x50 @:15s Rest Choice Kick #1. Build #2.Fast

2x200 @:20-30s Rest

1. Odd Rounds-100 Free Smooth -100 Build Each 25 to Fast  2. Even Rounds  I.M by 100. Fly-Bk-Br-Free x2 

1x100 @:15s Rest Choice Stroke Build to Fast

1x50 @:10s Rest Choice Stroke Drill

1x50 @:15s Rest Choice Stroke All out

Cool Down 200/5:00

200 Choice

90 Minutes 3900 Yards

12-16-24 Masters of Momentum

Warm Up 800/20:00

300 Loosen

2x100 @:10-15s Rest Kick -25 Freestyle Kick -25 Choice Kick

2x50 @:10-15s Rest Build Each 25 -Fast turns -Strong Finish

4x25 @:10-30s Rest  Choice Stroke -Sprint Cycle 

Kick(Fins) 350/10:00

1x200 @:30s Rest -Push and glide Off walls -Steady Kick

1x50 @:15s Rest Build 

4x25 @:10-15s Rest Fast Kick 

Main Set 2850/60:00

3 Rounds

4x50 @:10-15s Rest Free -Choice Equipment -Ascend 1-4 

1x300 @:30s Rest -Free -Build -3 Fly Kicks Off Each Wall 

8x25 @:15s Rest -I.M -Build, 1-4, Fast 5-8

5x50 @:10-15s Rest Choice Equipment Descend 1-4 Hold 5

Cool Down 200/5:00

4x50 @:15s Rest Free Breathing 5/3 By 50

4200 Yards 95 Minutes

12-14-24 Catch and Release

Warm Up 900/20:00

300 Swim

200 Kick

200 Pull 

8x25 @:15s Rest -Odds Scull -Evens Build to Fast

Kick 500/10:00

1x100 @:20s Rest Choice Kick Build

2x75 @:15s Rest  Choice Kick Build

3x50 @:10s Rest Choice Kick -25 Build -25 Fast

4x25 @:10s Rest  Choice Kick Fast 

Drill 400/15:00

4x50 @:10-15s Rest -25 Right Arm -25 Left Arm Free

4x50 @:10-15s Rest -25 Fist Drill -25 Fingertip Drag Drill

Main Set 1800/40:00

2 Rounds

4x100 @:15-30s Rest Free I.M (Free, Back, Breast, Free)

4x25 @:10-15s Rest Fly Descend 1-4 

4x75 @:15-30s Rest -50 Free Build -25 I.M Fast

4x25 @:15s Rest Free Fast 

Cool Down 200/5:00

1x200 Choice 

3800 Yards 90 Minutes

12-11-24 Kick It Into Gear

Warm Up 1000/25:00

300 Every 4th 25 Scull 

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

6x50 @:10s  I.M Switch 

4x25 @:10-15s Rest Sprint Cycle 

Main Set 2800/60:00

4 Rounds(Choice Equipment)

1x200 @:30s-1:00 Min Rest Free Negative Split 60%/80%

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

3x100 @:15-30s Rest 50 Drill/50 Build to Fast

Cool Down 200/5:00

1x50 Double Arm Back W/ a Breast Kick

1x50 Dolphin Dive

1x100 EZ

4000 Yards 90 Minutes 

12-9-24 Strong Start, Fast Finish

Warm Up 600/15:00

300 loosen

6x50 @:15s Rest 1-2 Drill,3-4 Build, 5-6 Negative Split -25 Smooth-25 Fast

Pre Set 700/20:00

12x25 @:10s Rest, Kick

1-4 half fast, half easy 

5-8 half ez, half fast

9-12 all fast

1x100 @ Smooth

12x25 @:10s Rest, Swim

1-4 half fast, half easy 

5-8 half ez, half fast

9-12 all fast

Main Set 2400/50:00

2 Rounds 

1x300 @:30s Rest Swim 60% Max Effort

1x200 @:20s Rest Pull 70% Max Effort 

1x100 @:15s Rest Swim 80% Max Effort

 

Set B

8x100 @:15 Rest, Swim

Descend 1-4 Hold Pace for 5-8

*After #4 Rest 30s-1:00 Min

Set C

8x50 @:15s Rest, Swm

1-4 -Odds Sprint -Evens Recover

5-8 -Odds Recover -Evens Sprint

Cool Down 200/5:00

4x50 Breathing 3/5 By 25

3900 Yards 90 Minutes 

12-6-24 Riding the Rounds

 

Warm-Up 600/15:00
200 Swim
100 Kick
100 I.M
100 Pull
4x25 @:10-15s Rest Choice Stroke Build to Fast
Main Set 3000/65:00
4 Rounds
1x200 @:30s Rest
Round 1: I.M Build
Round 2: Kick Choice (Build/Fast by 50)
Round 3: Free Negative Split
Round 4: Pull Breathing 3/5 by 50
4x75 @:15s Rest
Drill/Swim/ Build (Choice Stroke)
4x50 @:15s Rest
#1 Fast Kick
#2 Smooth Swim
#3 Build to Swim
#4 All-Out Sprint Swim
1x50 @:30s Rest
Active Recovery
Cool Down 200/5:00
200 Choice
3800 Yards 85 Minutes

12-4-24 Feel the Water, Own the Pace

Warm Up 900/25:00

300 Choice Loosen

100  Choice Kick

100 I.M

100 Pull

4x75 @:15s Rest -25 Scull -50 Build

Main Set 2700/60:00

Set 1 

2 Rounds

4x75 @:15s Rest -25 Kick Fast -50 Swim Build 

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

4x25 @:15s Rest All Out Sprint 

1x100 @:30-1:00 Min Rest Active Recovery

Set 2 

4x50 @:15s Rest Drill/Build

2x100 @:15s Rest Pull Negative Split 

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

Set 3

2 Rounds

8x25 @:10s Rest Choice Kick -Odds Sprint -Evens Smooth

4x25 @:15s Rest Choice Stroke All out Fast

1x50 @:30s Rest Active Recovery(2nd Round 50=All Out)

Cool Down 200/5:00

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

90 Minutes 3800 Yards

12-2-24 Chasing the Clock

Warm Up 1000/25:00

400 Build - Start Easy, End the 400 at Moderate Speed (70-80%)

300 Pull Breathing every 3/5 by 25

4x50 @:10-15s Rest Choice Kick Build Each

2x50 @:10-15s Rest -25 Scull -25 Drill

Main Set 2600/60:00

4 Rounds 

1x100 @:15s Rest Choice Stroke Build to Fast

2x75 @:15s Rest Choice Stroke  Kick/Drill/Swim

4x50 @:10-15s Rest  Choice Stroke #1. Fast/Ez #2. Ez/Fast #3. Build #4. Sprint

1x50 @:15s Rest Choice Stroke Perfect Technique 

1x150 @:20-30s Rest Choice Equipment/Stroke Build to Fast

Cool Down 200/5:00

1x50 Kick

2x25 Scull

1x100 Swim

90 Minutes 3900 Yards

11-30-24 Masters of Speed

Warm-Up 800/20:00

200 Choice Swim

200 Kick

200 I.M

200 Pull

Main Set 3000/65:00

4 Rounds

6x25 @:15s Rest Choice Stroke Sprint 

3x50 @:10s Rest Kick Descend 1-3

4x50 @:10s Rest Drill/Swim

1x100 @:15s Rest Choice Stroke Build to Fast

4x25 @:15s Rest Choice All Out 

1x50 @:30s Rest Active Recovery

Cool Down 200/5:00

1x100 Swim

2x25 Scull

1x50 Dolphin Dive

90 Minutes 4000 Yards

11-28-24 A Swim to Be Grateful For

Warm-Up 800/20:00

3x100 @:10-15s Rest  Freestyle #1. Swim #2.Drill #3.Build

200 I.M Drill/Swim

200  Pull

100 Kick

Main Set 2850/60:00

3 Rounds

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

2x75 @:10-15s Rest Choice Stroke Drill/Swim/Drill

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

4x25 @:15s Ret All Out I.M Order

1x200 @:10s Rest Choice Stroke Negative Split 

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

1x50 Double Arm back w/ a breast kick

1x50 Dolphin Dive

1x100 Choice

3850 Yards 85 Minutes 

11-27-24 Speed and Smooth

Warm Up 800/20:00

300 Loosen

200 Kick -50 Smooth -50 Fast

200 Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Choice Stroke Drill

Main Set 3050/65:00

Set 1 

3 Rounds

6x25 @:15s Rest Choice Stroke Build to 90%

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

2x125 @:20s Rest -25 Free -25 No Free

Set 2 

2 Rounds

4x25 @:10-15s Rest Fast Kick

4x50 @:10-15s Rest Drill/Build by 25

1x200 @:30s-1:00 Min Rest Free Negative Split -100@70% -100@90% 

1x50 @:30s-1:00 Min Rest Rest Active Recovery 

Cool Down 300/6:00

4x50 @:10-15s Rest -25 Free -25 Back

1x100 Choice 

 

4150 Yards 91 Minutes

11-25-24 Push Your Limits, Hold Your Pace

Warm Up 600/10:00

500 -100 Free -100 Back -100 Free -100 Breast -100 Free

4x25 Choice Stroke

Main Set 3100/65:00

2 Rounds

6x50 @:10s Rest Choice Kick Descend. 1-4. Hold Pace 5-6.

5x100 @:20s Rest Free Holding Goal 500 Pace Or Choice Stroke 90% Max Effort 

4x50 @:10s Rest Choice Stroke-Drill

3x100 @:20s Rest  Choice Stroke Descend 1-3.

2x50 @:20-30s Rest Choice Stroke Build to Fast

1x100 @:30s Rest Choice Stroke All out.

1x50 @ Reset Active Recovery

Cool Down 200/5:00

200 Pull

100 Choice

3900 Yards 80 Minutes

11-23-24 Kick, Drill, Swim, Win

Warm Up 1000/25:00

4x100 @:15s Rest -Odds Free -Evens Free I.M (Free,Back,Breast,Free)

6x50 @:10-15s Rest Choice Stroke Build

4x50 @:10-15s Rest -Odds Kick -Evens Drill

4x25 @:10s Rest  Free #1. 4 Breath Max #2. 3 Breath Max #3.2 Breath Max #4.1 Breath Max

Main Set 2850/60:00

4 Rounds

2x75 @:15s-20s Rest Kick/Drill/Swim

4x25 @:10s-15s Rest I.M Order By Round

3 Rounds

3x100 @:15-20s Rest Choice Stroke Descend 1-3. 3=All Out

1x50 @:30-1:00 Min Rest Active Recover 

2 Rounds

1x200 @15-30s Rest Pull Negative Split

8x25 @:10-15s Rest Choice Stroke -Odds Fast -Evens Smooth 

Cool Down 200/5:00

1x200 Choice

4050 Yards 90 Minutes 

11-20-24 All Out, No Doubts

Warm-Up 800/20:00

2x150 @:10-15s Rest -100 Swim -50 Drill

4x50 @:10-15s Rest -25 I.M -25 Free

4x25 @:10-15s Rest I.M (Each Stroke in 1x25)

1x100  Kick 

4x25 @:10-15s Rest 1/2 Scull 1/2 Fast Choice Stroke 

Paddles(Fins)/ 600/15:00

3x[125+(3x25)]

125= @:15-30s Rest 80% Max Effort Focusing on Low Stroke Count Max  Underwaters.

25= @:15s Rest Choice stroke Build to Fast

Main Set 2000/50:00

4x100 @:15s Rest Kick #1. last 25 Fast #2. Last 50 Fast #3. Last 75 Fast 4. All Fast

3x100 @:15s Rest I.M Descend. 1-3

3x100 @10-15s Rest Backstroke Last 25 Overkick

1x400 @1:00 Min Last 100 Rest :10s Than All out Swim last 100

1x300 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x200 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x100  All Out -Choice Stroke 

Cool Down 300/6:00

1x100 Kick

1x50 Scull

1x50 Dolphin dive

1x100 Swim 

3700 Yards 91 Minutes

11-18-24 No Fly, No Cry

Warm Up 1200/30:00

300 Choice Loosen

3x150 @:30s Rest -50 Kick -50 Drill -50 Swim, Build - Reverse I.M Order, No Fly (Free, Breast, Back)

9x50 @:10s Rest #1.-3. Free Breathing 3/5/7; 4-6 Free, Descend; 7-9 I.M. Order No Fly (Back, Breast, Free) 

Main Set 2700/60:00

3 Rounds

1x200 @:30s Rest Free Build to Fast Finish

2x100 @:15s Rest Choice Stroke -25 Scull -50 Smooth -25 Fast

4x50 @:15-30s Rest Choice Kick -Odds Fast -Evens Smooth

8x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth

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

Cool Down 200/5:00

200 -50 Free -50 Back

4100 Yards 95 Minutes

11-16-24 Your New Favorite Swim Workout

Warm Up 800/20:00

200 Choice Loosen

4x50 @:10-15s Rest Kick 

8x25 @:10-15s Rest I.M Order Drill/Build

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

Main Set 3000/70:00

3 Rounds

2x25 @:15s Rest Fly Fast

1x50 @:30s-1:00 Min Rest Active Recovery

4x25 @:15s Rest Backstroke Fast

1x50 @:30s-1:00 Min Rest Active Recovery

6x25 @:10-15s Rest Breast Fast

1x50 @:30s-1:00 Min Rest Active Recovery

8x25 @:10-15s Rest Free Fast 

1x50 @:30s-1:00 Min Rest Active Recovery

4x50 @:20-30s Rest Choice Stroke Descend 1-4

1x100 @1:00 Min Rest Active Recovery

Cool Down 5:00

1x300 Choice Loosen Every 3rd 25 Scull

4200 Yards 95 Minutes 

11-13-24 Fast and Focused

Warm-Up 800/20:00

200 Choice Loosen

200 Pull

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

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

Main Set 2400/55:00

4 Rounds

4x100 @:15-30s Rest Desc. 1-4

2x75 @:15-20s Rest I.M No Fly

1x50 @:30s Rest Choice Stroke Fast

Sprint 400/10:00

4 Rounds

1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Kick

1x25 @:10-:15s Rest 12.5yrds Scull 12.5yrds Sprint Swim

1x25 @:10-:15s Rest Smooth 

1x25 @:10-:15s Rest  All out Choice Stroke

Cool Down 300/6:00

6x50 @:10s Rest -O Kick -E Swim

3900 Yards 91 Minutes

11-11-24 Beyond the Basics

Warm-Up 700/20:00

300 loosen

6x50 @:10-15s Rest I.M Switch 

4x25 @:10-15s Rest  Scull W/ Light Kick

Drill 800/20:00

*Pick a stroke and stick to it for each swim through this ladder. Concentrate on having a strong kick. You may vary your drills throughout the set.

1x25 @:10s Rest Rest Drill 

1x50 @:10s Rest Rest Kick/Drill

1x75 @:10s Rest Rest Kick/Drill/Swim

1x100 @:15s Rest Rest Kick/Drill/-50 Swim

1x75 @:10s Rest Rest Kick/Drill/Swim

1x50 @:10s Rest Rest Kick/Drill

1x25 @:10s Rest Rest -Drill

Kick 400/15:00

2x(2x50+4x25)

50 @:10-15s Rest #1 =Sprint 

50 @:10-15s Rest#2 =Build

25 @:10s Rest=Sprint

*30s-1:00 Min Reset between Rounds*

Main Set1800/45:00

4 Rounds

3x50 @:10-15s Rest Pull Build (Snorkle, Paddles)

2x75 @:20-30s Rest I.M No Free Fast 

2x25 @:15s Rest  Free Fast 

2 Rounds

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

4x25 @:15s Rest Fast

*30s-1:00 Min Reset between Rounds*

Cool Down 300/6:00

100 Swim

100 Kick

100 Pull

4000 Yards 106 Minutes

11-8-24 The Grinder’s Guide to Speed

Warm-Up 1000/25:00

4x100 @ Loosen -75 Free -25 Choice Stroke

4x75  @ Choice Kick Build to 70-80%

1x200 @ Pull Build to 70-80%  

4x25  @ Free no more than 4 breaths 

Main Set 2500/55:00

6x50  @:10-15s Rest Kick Desc.1-3 ,4-6

3x50 @:10s Rest  Free Drill Finger Tip Drag  

3x50 @:10s Rest  Free Fist Drill 

3x50 @:10s Rest  Free Drill 3 Stroke 3 Second Glide(On side Single arm leading)

1x50 @:15s Rest Perfect Tech. Free

3x100 @:15s Rest Pull Desc. 1-3

4x75 @:10-15s Rest Choice Stroke Descend 1-4

8x25 @:10-15s Rest Choice Stroke Build to fast

1x50 @:30s Rest EZ

1x200 @:30s Rest Pull Negative Split 

1x200 @:1:00 Rest Choice Stroke Fast Rest 10s Every 50 

6x25 @:15-30s Rest Fast

1x100 @:30s Rest EZ

1x100 @:15-30s Rest Build by 25

4x25 @:15-30s Rest Choice Stroke All Out

Cool Down 300/5:00

8x25  -O Kick -E Double Arm Back Stroke

1x100   Choice Stroke -EZ

3800 85 Minutes

11-6-24 Cruise Control to All Out

Warm Up 1100/25:00

4x150 @:20s Rest-50 Swim -50 Kick -50 Swim 

2x100 @:15s Rest I.M Drill

2x50 @:10-15s Rest Scull With Paddles -Slight kick

4x50 @:15s Rest -Fins,Kick  -25 Max Underwater.-25 Smooth kick

Main Set 2400/60:00

2 Rounds

4x100 @:15-30s Rest Choice Stroke -start with 25 fast and keep adding fast 25s until last 100 is all fast

1x100 @ 30-1:00 Min Rest. Recover

2 Rounds

3x200 @:30s Rest Choice Stroke 1. -50 Fast-150 Cruise 2. 100 Fast 100 Cruise 3. 200 Fast 

1x100 @:30-1:00 Min Rest Recover  

Warm Down 300/6:00

6x50  -25 Swim -25 Dolphin Dive

3800 Yards 91 Minutes

11-4-24 Breathless Builds and Fierce Finishes

Warm-Up 1000/25:00

4x100@ @:10-15s Rest Choice Stroke Loosen

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

4x50 @:10-15s Rest Choice Stroke Drill/Build

4x25 @:15-30s Rest Free -As Few Breaths as Possible

Main Set  2400/55:00

1x300 @:30s Rest Pull Breathing 3/5 by 50  

12x25 @:15s Rest Choice Stroke Descend 1-4 to All Out

3x100 @:15s Rest Choice Kick Last 25 Fast

12x25 @:15s Rest  Descend  1-3 to All Out 

6x50 @:15s Rest Choice Stroke, Build -Odds Pull -Evens Kick

12x25 @:15s Rest Choice Stroke-Odds Smooth -Evens All Out

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

12x25 @:15s Rest  Choice Stroke All Fast 

Cool Down 300/6:00

6x50 @:15s Rest Choice Stroke Ascend 1-6 

3700 Yards 76 Minutes 

11-2-24 Smooth to Speedy

Warm Up 1200/25:00

300 Choice Loosen

300 Kick -100 Flutter -100 Dolphin -100 Choice 

300 Pull - Bilateral breathing

6x50 @:10-15s Rest Choice stroke build to fast 

Main Set 2400/55:00

24x25 @:15s Rest Choice -O Fast  -E Smooth/Perfect Technique

12x50 @:15-20s Rest Choice -O Fast -E Smooth/Perfect Technique

6x100 @:15s Rest Choice -O Fast -E Smooth/Perfect Technique

3x200 @:30s Rest Choice  Build Each 50 and Negative Split.

Cool Down 300/5:00

1x100 Breathing every 7

2x75 Breathing every 5

2x25 Regular Breathing

3900 Yards  85 Minutes

10-30-24 Kick It Up

Warm Up 900/25:00

300 -75 Free,75 Back,75 Breast,75 Free

2x100 @:10-15s Rest Choice Kick Build

4x50 @:15s Rest I.M -25 Right Arm -25 left Arm 

8x25 @:10-15s Rest I.M -Odds Drill -Evens Buiild

Drill 500/10:00

4x75 @:15s Rest I.M.Order Kick/Drill/Swim by 25

8x25 @:10-15s Rest I.M Order -O Fist Drill(of that stroke) -E Build to fast

Main Set 2600/55:00

4 Rounds -Odd Rounds Fast Efforts are Kick

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x25 @15-30s Rest Choice Stroke Fast

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x50 @:30s Rest Choice Stroke Fast

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x75 @:30s Rest Choice Stroke Fast

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x100 @1:00 Min Rest Choice Stroke Fast

Cool Down 300/6:00

4x25 - Dolphin Dive - Double Arm Back

2x50 -25 Free -25 Back

1x100  Choice Loosen

4300 Yards 96 Minutes

10-28-24 Negative Splits, Positive Gains

Warm Up 1000/ 25:00

2 Rounds

300 @:30s Rest Free Every 3rd 25 Stroke

100 @:10s Rest Kick

100 @:15s Rest I.M 

 

Main Set 2400/60:00

1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs

6x50 @:10-15s Rest Choice Stroke Descend 1-6

1x200 @:15-30s Rest Choice Stroke -Negative Split 

6x50 @:10-15s Choice Stroke Desc. 1-4 Hold Previous or Last 50 pace or faster for 5 and 6

1x50 @1:00 Rest Choice Stroke Active Recovery

1x100 @:30s Rest Choice Stroke All Out

1x200 @:15-30s Rest Choice Stroke Negative Split

6x50 @:10-15s Choice Stroke  Desc. 1-3 ,4-6

1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs

1x50 @:100 Min Rest Active Recovery

12x25 @:15s Rest Choice Stroke-Shooters Max Underwaters/ Fast to the way -Breast Double Pullouts.

Warm Down 300/6:00

6x50 @:15s Rest Free Breathing 5/3 By 25

3700 Yards 91 Minutes

10-26-24 Odd and Even Energy

Warm Up 800/20:00

1x200 3/4/3 -3 Strokes Free -4 Strokes back

1x200 Choice

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

8x25 @:10-15s Rest Choice Stroke -Odds Builds -Evens Smooth Free

Main Set 3000/65:00

16x25 @10-15s Rest I.M Order by 4 -Odds Drill -Evens Build

8x50 @:10-15s Rest Choice Stroke  -Odds -25 Fast,25 Smooth -Evens Build

4x100 @:15-20s Rest I.M Desc. 1-4

1x100 @:30s Rest Choice Active Recovery

8x50 @:10-15s Rest Choice Stroke -Odds -25 Fast,25 Smooth -Evens Build 

4x100 @:15-20s Rest I.M Desc. 1-4

1x100 Choice Active Recovery

8x50 @:10-15s Rest Choice Stroke -Odds -25 Fast,25 Smooth -Evens Build

4x100 @:15-20s Rest I.M Desc. 1-4

16x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth

Cool Down 200/5:00

8x25@:10-15s Rest -O Free as Few Breaths as Possible - Evens Double Arm Back

10-23-24 Breathe Easy, Swim Hard

Warm Up 800/20:00

300 -75 Free -25 Back

200 Kick -Mix it Up

100 Choice Stroke -25 Scull -25 Build

8x25 @:10-15s Rest Choice Stroke -O Fast -E Smooth

Main Set 2800/60:00

7 Rounds 

1x100 @:10-15s Rest I.M Fast

1x50  @:15s rest Choice  Recovery 

1x200 @:15s Rest Descend To fast by 50 - First 4 Rounds are Pull

1x50 @:30s Rest Choice  Recovery 

Cool Down 450/10:00

1x25 @:30 Breathing Regularly 

1x50 @1:00 breathing Every 3

1x75 @1:30 Breathing Every 5

1x150 @2:15 Breathing Every 7

1x75 @1:30 Breathing Every 5

1x50 @1:00 Breathing Every 3

1x25 @:30  Breathing Regularly 

90 Minutes 4050 Yard

10-24-24 Race to the Wall

Warm-Up 1500/35:00

300 Choice

2x100 @:15s Rest I.M 

200  Pull

4x25 @:10s Rest Choice Stroke Drill

200 Kick W/ Fins

4x75 @:15s Rest I.M No Free

100 Free Build

4x25 @:15s Rest W/ Fins No Breath

Main Set 2300/55:00

6x50 @:10s Rest Back -Desc.Stroke Count 1-3. -Desc.Speed 4-6.

1x50 @:30s Rest EZ

3x100 @:15-20s Rest Breast Build 100 by 25 

2x50 @:10-15s Rest Active Recovery

4x25 @:20s Rest Choice All out 

3x50 @:10-15s Rest Active Recovery

1x200 @:30s Rest Choice All Out - Get Your time

4x50 @:10-15s Rest Active Recovery

2x100 @:10s Rest Choice Stroke  All out - Get Your times -Compare to 1st 200

1x300 @:1:00 Min Rest Active Recovery

4x50 @:10s Rest Choice Stroke All Out - Get your times -Compare to 1st 200

Cool Down 300/6:00

1x100 Swim

1x100 Kick

1xDolphin Dive

3900 Yards 96 Minutes

10-19-24 I.M All In

Warm-Up 800/20:00

300 Choice

100 Kick

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

8x25 @:10s Rest Choice Desc. 1-4 ,5-8

Main Set2800/ 65:00/

4x25  @:15s Rest Choice or  I.M Order Race

1x100 @:30s Rest Choice Easy

4x50  @:20-30s Rest Choice Or I.M Order Race

1x200 @:30s Rest Pull Breathing 3/5/7/9 by 25

4x75  @:30s Rest Choice Or I.M Order Race

1x300 @ 1:00 Min Rest Choice -150 Swim/150 Kick

4x100 @:30s Rest Choice or I.M Order Race

1x400 @2:00 Min Rest Pull Breathing 3/5/3/5 By 100 

4x200 @:100 Min Rest Choice Or I.M Order Race

Cool Down 300/6:00

6x50 @:10s Rest Choice Heart Rate 150 or less

3900 Yards 91 Minutes

10-16-24 Smooth Strokes, Fast Sprints

Warm Up 900/20:00

200 Choice

200 Kick - Mix up the kicks

200 Pull -Bi lateral Breathing

2x75 @:15-Rest -25 Scull -50 Build

2x25 @:30s Rest As No Breath

4x25 @:10-15s Rest Choice Stroke Sprint Cycle 

Main Set 2600/60:00

2 Rounds

1x300 @:20-30s Rest Pull Cruise

6x50 @:10-15s Rest Choice Stroke Desc.1-4 Hold Pace for 5 and 6

1x200 @:20-30s Rest Swim Or Pull Must be Faster Pace than 300

4x50 @:10s Rest Choice Stroke -Odds Fast -Evens Smooth

1x100 @:15-20s Rest Choice 80% Effort Max U/W Minimal Strokes-Breast Double Pull Outs

2x50 @:15-30s Rest Fast 

1x100 @:30s Rest EZ Recovery Swim or KicK

Cool Down 300/10:00

3x50 @:10-15s Rest Ascend

1x50 Double Arm Back

1x50 Dolphin Dive

1x50 Choice

3800 Yard  90 Minutes

10-12-24 Stroke Warriors

Warm Up 700/20:00

300 Choice

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

8x25 @:15-20s Rest Fins - Kick as far as possible before surfacing- swim fast to the wall. -O, Free -E, Fly or Back

Main Set 2800/60:00

2 Rounds

1x100  @:20 Rest I.M Fast

1x100  @:20 Rest Free Cruise

2x200 @:30s Rest I.M Fast

1x200 @:20s Rest Free Cruise

3x100 @10s Rest I.M fast

1x300 @:20s Rest Free Cruise

Pull 300/5:00

1x300 Pull W/ Paddles -25 Scull -50 Swim

Cool Down 200/5:00

4x50 @ Ascend 

4100 Yards 100 Mins

10/9/24 Take It Slow, Then Go-Go-Go!

Warm-Up 800/20:00

300 Swim Choice

100  Choice Kick

200  Pull

4x25 @:5-10s Rest Choice Kick 1/2 Ez 1/2 Fast

4x25 @:5-10s Rest Choice Kick 1/2 Fast 1/2 EZ

Drill 600/15:00

8x25 @:5-10s Rest Fist Drill w/ Catch Up

4x50 @:10s Rest -Fins,Fingertip Drag w/ Delayed Catch

2x100 @:10s Rest Delayed Catch W/ Paddles and Fins

Main Set 2400/55:00

2 Rounds

1x300 @:30-45s Rest Choice 80%

4x75 @:10-15s Rest  1st round descend 1-4 free, 2nd round stroke or Rolling IM

1x50 @:30s Rest EZ

1x200 @:30s Rest moderate pace 80%

4x50 @:15s Rest 1st round descend 1-4 free, 2nd round stroke or IM

1x50 @:30s Rest EZ

1x100 @Reset moderate pace 80%

Cool Down 250/5:00

250 Free breathing 3/5/3/7/3

4050 Yards 95 Minutes

10-7-24 Drill, Sprint, Survive

Warm Up 850/20:00

300 Choice Swim

100 Choice Kick

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

8x25 @:5-10s Rest Choice Desc. 1-4/5-8

1x50 EZ

Drill 300/6:00

4x25 @:5-10s Rest Free w/ A Dolphin Kick

4x25 @:5-10s Rest Fly Drill 1R-1L-1B 1/1/1

4x25 @:5-10s Rest 1 Fly stroke 2 Kicks 1 Breast Stroke w/ 1 Fly Kick

Main Set 2400/55:00

4 Rounds *Sprints Reverse I.M Order by Round- Free/Br/Bk/Fly

1x25 @:15s Rest Sprint get your time

1x75 @:20-30s Rest EZ

12x25 @:15s Rest Sprint -Stay within 2-3 Seconds of your 25 Sprint

1x200 @:45s-1:00 Min Rest Ez

Cool Down 300/5:00

3x100 Ascend Choice

3850 Yards 86 Minutes

10-5-24 Swim Smart, Kick Hard

Warm-Up 1500/35:00

500 Choice

400 I.M Drill 

300 Pull

200 Free Descend by 50s

100 Choice Kick

Main Set 2400/60:00

4x50 @:5-10s Rest Free -25 Swim -25  #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

3x200 @:10-15s Rest Free-50  Swim, -2 total stroke count, 50 swim, 50 w/ -2 total stroke count

4x50 @:5-10s Rest Free -25 Swim, -25 Swim with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

4x150 @:10-15s Rest Free -50 Swim, 50 Drill, 50 Swim - suggested drill is freestyle with 4 strokes above water, 3 strokes underwater recovery while maintaining kick rate

4x50 @:5-10s Rest Free -25 Swim, -25  with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

6x100 @:5-10s Rest Choice -Odds: -25 Skull/75 Build, -Evens -50 Kick -50 Swim

Cool Down 300/6:00

4x50 Free as Few Breaths as possible 

1x100 Choice

101 Minutes 4200 Yards

10-2-24 Descend and Dominate

Warm Up 700/20:00

200 Choice

4x50 @:10s Rest I.M.Order D/S

1x100 I.M

2x100 @:10s Rest Pull 

Main Set 2700/60:00

4x50 @:10-15s Rest Choice Kick -Odds Fast -Evens Smooth

2x75 @:15s Rest Choice Kick  Desc.1-2

1x100 @:20-30s Rest Choice Kick Build 

1x100 @:20s Rest EZ Active Recovery

8x50 @:20s Rest Build Each to 90%

1x100 @:20s Rest EZ Active Recovery 

12x50 @:30s Rest Choice Stroke -Swim first 50 @ 90-95%, Hold that time.If your time increases more than 2 sec, Do a 50 ez

1x200 @:30-45s Rest EZ Active Recovery

2x200 @:20-30s Rest Pull Negative split by 100

4x100 @:15-20s Rest  Choice Stroke/Equipment, Desc. 1-4

Cool Down 300/6:00

6x50 @:20s Rest Free Breaths: by 50 4,3,2,1,2,3

3700Yards  86Minutes

9-30-24 Race Pace Gauntlet

Warm-Up 900/25:00

300 Choice Loosen

6x50 @:10s Rest -O Weak Stroke Drill -E  Choice Stroke Swim

4x50 @:10s Choice Stroke -25 Kick -25 Swim

4x25 @:10s Rest  Choice Stroke Build Each to 85%

Main Set 2500/55:00

8x25 @:15-20s Rest Choice Stroke, Fast 100 Pace

4x50 @:15-20s Rest Choice Ez -1,3 Drill

6x50 @:20-30s Rest  Choice Stroke, Fast 200 Pace

2x100 @:15-20s Rest Choice Stroke EZ -last 25 Streamline Kick

4x100 @:30-40s Rest Choice Stroke, Fast 500 Pace 

1x200 @:30-40s Rest Choice Stroke Ez 

2x200 @:30-40s Rest Choice Stroke Fast, Maintain Breathing Pattern. 1000 Pace

1x200 @:30-40s Rest Choice Stroke Ez

1x400  Choice Stroke Race ,Choice Equipment

Cool Down 400/10:00

1x100 Swim

1x100 Kick

1x100 -50 Scull -50 Swim

4x25 Dolphin Dive

80 Minutes 3800 Yards

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

 

9-25-24 Breathe Deep, Swim Fast

Warm-up 900/20:00

300 Choice Loosen

100 Choice Kick

4x50 @:10-15s Rest I.M.O Drill/Build

1x100 Pull 

8x25 @:10s Rest Choice  Desc. 1-4,5-8

 

Drill 300/6:00

1x100 @:20s Rest Butterfly -25 Right Arm -25 Left Arm -25 2/2/2 -25 Butterfly Build

1x100 @:20s Rest Backstroke -25 Right Arm -25 Left Arm -25 3/6/3 -25 Backstroke Build

1x100 @:20s Rest Breaststroke -25 Right Arm -25 Left Arm -25 -25 1 Pull 3 Second Glide -25 Breaststroke Build

Main Set 2600/60:00

4 Rounds *Sprints I.M.O by Round

4x25 @ Underwater Sprint Kick*Submerge After Breath

1x50 @:15s Rest Choice EZ

2x50 @:30s Rest Choice Sprint

1x100 @:20s Rest Choice Ez

1x100 @:15s Rest Choice Sprint

1x200 @:30s Rest Choice Ez -100 Kick -100 Swim

Cool Down 100/2:00

1x100 Double Arm Back With A breast Kick 

88 Minutes 3900 Yards

9-23-24 Endurance Meets Speed

Warm-Up 900/25:00

300 Choice

6x50 @:10s Rest Kick -25 Free-25 Choice

200 I.M Kick/Drill 

100 I.M

Main Set 2850/60:00

3 Rounds

3x100 @:10-15s Rest Choice Descend 1-3

3x75 @:10-15s Rest Choice -25 Scull -25 Smooth -25 Fast

1x50 @:20s Rest Active Recovery

3x50 @:10-15s Rest Choice Build to 90%

1x50 @:20s Rest  Active Recovery

3x25 @:15s Rest Choice #1,3 Fast #2 Smooth

1x100 @:30s Rest Active Recovery

Cool Down 250/5:00

1x50 Dolphin Dive

1x50 Free

1x50 Double Arm Back Stroke

1x50 Choice

1x50 Dolphin Dive

4000 Yards 90 Minutes

9-21-24 From Aerobic to Explosive

Warm-Up 800/20:00

300 Choice

200 -25 Double Arm Back Stroke -25 Free Fingertip Drag Drill

4x50 Choice Kick

100 Choice

Pre Set 300/6:00

4x75 @:15s Rest  I.M.O -25 FrontScull -25 Kick -25 Swim 

Main Set 2300/55:00

200  @:15-:30s Rest Free -100 Breathing every 3 100 Breathing every 5

3x50 @:15s Rest Choice Stroke Build Each to Fast

200  @:15-:30s Rest Free 100 Breathing every 3 100 Breathing every 5

6x50 @:15-:30s Rest Choice Stroke Desc.1-3,4-6

200  @:15-:30s Rest Free 100 Breathing every 3 100 Breathing every 5

9x50 @:15s Rest Choice Stroke 1-3=65% 4-6=75% 6-9=85%

200  @:15-:30s Rest Free 100 Breathing every 3 100 Breathing every 5

12x50 @:10-:30s Rest Choice Stroke 1-3 Aerobic 4-6 Sprint 7-9 Aerobic 10-12 Sprint 

Warm Down 400/10:00

2x50 Choice Stroke 70% Effort

2x50 Choice Stroke 60% Effort

2x50 Choice Stroke 50% Effort

2x50 Choice Stroke As Slow As Possible

3800 Yards 91 Minutes 

9-18-24 Descend to Dominate

Warm-Up 600/15:00

300 Choice 

100 Kick

100 Pull

100 Weak Stroke -25 Drill-25 Swim 

Pre Set 600/15:00

4x50 @10:15s Rest Choice Kick Done as Sprint Cycle

3x50 @:10s Rest Backstroke 3 Strokes 6 Kicks 

3x50 @:10-15s Rest Free Breathing 3/5/7 By 50 

2x50 @:10s Rest 3 Strokes Free 4 Strokes Back 3 Strokes Free 

Main Set 2300/50:00

1x200 @:30s Rest Fins and Paddles Stretch it out

2x50 @:15s Rest Build Each to 85%

1x100 @:20-:30s Rest  Choice EZ

8x50 @:15-20s Rest Choice Stroke Descend by pairs

1x400 @:30-1:00 Rest Choice Increase Your Dolphin Kicks Or Pullouts per 100 

6x50 @:15-20s Rest Choice Stroke Descend by pairs

1x300 @:30-1:00 Rest Choice  Increase Your Dolphin Kicks Or Pullouts per 100 

4x50 @:15-20s Rest Descend 1-4

1x200 @:30s Rest Choice Ez

2x50 @:30s Rest Free Fast

Cool Down 300/6:00

2x50 Choice Fast Break out - Smooth the Rest

1x100 Kick Ez

1x100 Choice Loosen

3800 Yards 86 Minutes

9-16-24 Shooting for Speed

Warm-Up 700/20:00

200 Swim 

200 Kick

200 Pull

100 Choice

Kick 300/10:00

12x25 @:5-10s Rest I.M Order Kick 3fly-3Flutter-3br-3flutter

Drill 400/10:00

2x50 @:10-15s  Fly 2/2/2

2x50 @:10-15s Double Arm BackStroke

2x50 @:10-15s Breast Stroke 1 Pull 3 Second Glide

2x50 @:10-15s Freestyle 3 Strokes 3 Second glide on your side

Main Set 1600/30:00

2 Rounds

4x100 @:10-15s Rest Choice Stroke -50 Kick -50 Drill

4x25  @:10-15s Rest Choice Stroke Desc. 1-4

2x100 @:10-15s Rest I.M Desc. 1-2

1x100 @:20s Rest Choice Easy 

Speed/Shooters 400/10:00

16x25 @:10-15s Rest Dolphin kick as far as possible—great break out. Swim fast to the wall. May use fins. For Breaststroke do a double pullout.

Cool Down 300/6:00

2x50 -25 Dolphin dive -25 Scull

2x50 -25 Double Arm Back -25 Back Stroke

2x50 - Choice 

3700 Yards 86 Minutes

9/14/24 Crawl, Fly, Flop: It's All Swimming!

Warm-Up 800/25:00

200 Loosen 

8x25 @:10-15s  Choice Kick Build

4x50 @:10-15s  I.M Order.

-25 Right Arm

-25 Left Arm 

100 I.M

100 Pull Choice

Drill 400/10:00

4x25  @:10s Rest Back 6 Kick Switch   

1x100 @:20s Rest Backstroke -Max Underwaters Off walls Back Stroke 

4x25  @:10s Rest Back -O Right Arm -E Left Arm (Arm @ Side that isn't moving)

1x100  Backstroke -Focus on rotation and steady kick

I.M Set 1000/25:00

2 Rounds

4x75  @:10-15s Rest Rolling I.M (Fly/Bk/Br-Fs/Fly/Bk-Br/Fs/Fly-Bk/Br/Fs)

2x100 @:20s Rest Free #1. -50 Build-50 Smooth #2.-50 Fast-50 Smooth

Speed 900/25:00

2 Rounds

8x25 @:10-15s Rest: Free -O Fast -E Smooth

3x50 @:10s Rest I.M Switch -Fast 

1x100 @:20-30s Rest Free Smooth

Cool Down 300/10:00

4x75 Choice Stroke D/K/S 

3400 Yards 95 Minutes

9-11-24 Drills and Thrills

Warm-Up  600/15:00

300 Choice Loosen

6x50 Kick -25 Flutter -25 Dolphin Kick

Pull-Drill(Pullbuoy) 300/10:00

6x50 @:10s Rest 

-25 Free Touching buoy Behind the hip 

-25 Double Arm Back 

Breast-Drill(Paddles)600/15:00

2x50 @:10s Rest Breast Pull W/ Dolphin kick (1 Kick Per Stroke)

1x100 @20s Rest  Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Pull w/ a Flutter kick(Fast Pull-No Glide)

1x100 @:20s Rest Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Stroke 

1x100 @20s Rest  Catch-up Drill W/ and Over Kick

Set 1 I.M Ladder 750/20:00

3x(25+50+75+100)

25= @:10s Rest Fly 

50= @:10s Rest Back 

75= @:10s Rest Breast 

100=@:10s Rest Free( Descend by Round 3rd round all out)

Set 2 1500/40:00

3 Rounds

1x50 @:10s Rest Choice Stroke -25 Fast -25 Ez

1x100 @:10-15s Rest Choice Stroke Cruise

1x150 @10s Rest Choice Stroke -50 Build-50 Strong-50 Ez

1x200 @:15-20s Rest Choice Stroke Ascend - Start Fast end Smooth

Cool Down 200/5:00

4x50 Free 4 Breaths per 50

3900 Yards 105 Minutes 

9-9-24 Build and Descend

Warm-Up 800/25:00

2x150  Choice Stroke Loosen

4x50 @:10s Rest Rest -O Choice Kick - E 25 Scull 25 Swim

1x100 @:20s Rest Rest Pull W/ Buoy

1x100 @:20s Rest Rest I.M

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

Kick/Pull 1000/20:00

8x25 @:10s Rest Kick -O Build -Evens Smooth

4x50 @:10-15s Rest Pull W/ Paddles Count Strokes, Try to Decrease Per 50, Remember Number.

4x50 @:10s Rest Kick W/ Fins Descend 1-4.

4x50 @:10s Rest Swim Match Stroke Count of Pull Set

8x25 @:10s Rest -Free Fist Drill, Try to match earlier stroke count.

Main 2000/45:00

2 Rounds

4x25  @:10-15s Rest No Free build to Fast

4x150 @:10-15s Rest -50 Free-50 Choice Stroke-50 Free

3x50 @:10s Restr Choice Stroke Desc. 1-3

6x25 @:10s Rest Choice Stroke -O Fast -E Recover

Cool Down 200/5:00

1x100 Choice Loosen

1x50 Double Arm Back Stroke

1x50 Dolphin Dive

4000 Yards 90 Minutes 

9-8-24 Cruise, Build, Recover

Warm-Up 600/15:00

200 Swim

200 Kick

200 Pull

Main Set 2850/60:00

3 Rounds 

3x100 @:10-15s Rest Descend 1-3

3x75  @:10-15s  -50 Cruise-25 Fast

1x50  @:30s Rest Choice Stroke Recovery

3x50  @:15s  Rest Build Each to 90%

1x50  @:30s Rest Choice Stroke Recovery

3x25 @:15s Rest 1,3 Fast 2, Recover

1x50  @:30s Rest Choice Stroke recover

Cool Down 300/10:00

2x50 Kick

2x50 Dolphin Dive

2x50 Swim

85 Minutes 3750 Yards

9-4-24 Rebuild Your Rhythm

Warm-Up 700/20:00

2x100 @:10-15s Rest Choice Stroke- Loosen

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

2x75  @:15s Rest -25 Scull -25 Swim -25 Build

4x25  @:10s Rest I.M Swim

4x25  @:10-15s Rest Choice Stroke, Build your Speed to Fast.

Kick 300/8:00 With or Without Fins

6x50 @:10-15s Rest Choice Kick Desc.1-2,3-4,5-6

Freestyle Drill  400/10:00

2x50 @:10s Rest Catch-up Drill

2x50 @:10s Rest Finger Tip Drag

2x50 @:10s Rest Zipper Drill

1x100 @:10s Rest Perfect Freestyle

Main Set 1600/40:00

2 Rounds

1x150  @:15s Rest  -Free Pull W/ a Buoy (Pads Optional)

4x75  @:15s Rest  -Odds Free/Stroke/Free by 25 -Evens Stroke/Free/Stroke by 25

8x25  @:10s Rest -Evens Free Build to Fast -Odds Choice Stroke Recover

1x150 @:15s Rest Pull W/ Pads 

Cool Down 300/6:00

3x50 @5-10s Rest Free Hr 150 

2x50 @5s Rest Double Arm Backstroke

1x50   Dolphin Dive.

3300 Yards 84 Minutes

8-3-24 End of Season Mastery

Warm-Up 1000/25:00

300 Choice Loosen

6x50 @:10s Rest Choice Stroke  D/S 

4x50 @:15s Rest I.M.O K/D

1x100 I.M

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

Kick/Speed 750/20:00

6x(75+2x25) @:15s/:10s/:15s Rest

75= Kick, Last 10 Yards Fast 

1.25= Swim Last 10 Yards Fast 

2.25= Swim Build To fast - Max 3 Breaths

Sprint 300/10:00

4x(3x25) @:5/:10/:15s Rest 

1.25= Last 10 Fast

2.25= Last 15 Fast

3.25=  25 Fast

Paddles And Fins 800/20:00

8x100 :15s Rest

-75 U/W Kick to 4th Line 4 Fast Strokes Into the wall

-25 U/W Kick to 4th Line Fast Swim to wall.

Fins 800/20:00

4x[(3x50)+50] @:10s/:30s Rest

1.50=-Swim, -Over Kick-15 Yards Into the wall/15 Yards Out of the wall 

2.50 = 50 Fast Hr 25+

Cool Down 300/10:00

6x50 @:10s Rest Hr 15

105 Minutes 3950 Yards

8-1-24 Sprint and Endure

Warm-Up 800/20:00

300 Choice

200 Kick

200 I.M Drill

200 Pull 

Main Set 2100/50:00

4x150 @:15s Rest  Pull -O Paddles and Buoy -E Buoy only

4x100 @:15s Rest  I.M

4x125 @:10s Rest Free -O Breathing  Every 3 - E Breathing every 5

4x100 @:10s Rest Choice -O Build -E Smooth

4x50  @:30s rest Choice Fast

Kick -Fins 400/10:00

4x{(2x25)+50} @15/20s Rest

25= 15 Yrds Vertical Board 10 Yards Fast kick

50= -25 U/W Kick on Front -25 Fast Kick Streamline on back

Cool Down 200/5:00

4x50 Choice Ascend @:15s Rest

3600 Yards 85 Minutes

7-31-24 Sprint and Recover

Warm Up 900/20:00

300 Choice Loosen

6x50 @:15s Choice Stroke -O Kick -E Drill 

4x50 @:10s Desc. 1-4

4x25 @:15s Sprint Cycle 

Pull 450/10:00

9x50 @:15s  1 Stroke Per Line 

-Odds Knuckle Pads

-Evens Reg Pads

Main Set 1500/30:00

3 Rounds

3x50 @:15s Free Desc.1-3

1x100 @:30s Choice 

3x50 @:15s Free Ascend. 1-3

1x100 @:30s Choice 

Cool Down 300/6:00

2x50 Dolphin Dive 

2x50 Double Arm Back

2x50 Choice 

3150 Yards 66 Minutes

7-29-24 IM and Free Focus

Warm-Up 1000/25:00

200 Swim

200 Kick

2x100 I.M

200 Pull

200 Choice Stroke *Mix It Up

Main Set 2400/50:00

3x100 @:15s Rest Kick Build to Fast

6x50  @:15s Rest I.M Switch

1x400 @:30s Rest -25 Stroke -75 Free

2x200 @:20s Rest -50 Stroke -50 Free

4x50  @:15s Rest No Free Desc. 1-4

4x50  @:15s Rest Free Desc. 1-4

16x25 @:10s Rest Desc. 1-4 I.M.O 4-fly 4-back 4-breast 4-Free

1x100 @:30s Rest Smooth/Active Recovery 

1x100 @ All out Choice Stroke 

Cool Down 200/5:00

1x50 Dolphin Dive

1x100 Choice Stroke Smooth

1x50 Double Arm Back Stroke/ With a Breast Stroke Kick

90 Minutes 3600 Yards

7-27-24 Endurance Building Blocks

Warm-Up 900/20:00

300 Swim

200 Kick

100 Pull

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

4x25 @:15s Rest Sprint Cycle 

Kick Set 500/12:00

1x200 @:20s Rest Kick -25 Free -25 Breast or Fly 

2x100 @:15s Rest Kick Build Each 100 to Fast

1x100  Ez Swim

Main Set 2100/50:00

*Switch Up Strokes

3 Rounds

1x300 @:30s Rest  Swim Or Pull

4x50 @:10s Rest Desc.1-3 #4 EZ

4x25 @:15s Rest All out 

1x100 @:20s Rest EZ Recover

Cool Down 200/5:00

200  Choice Loosen

3700 Yards 87 Minutes 

7-24-24 Pace and Power

Warm-Up 700/20:00

300 Choice Loosen

4x50 @:15s Rest -O Kick -E Drill

4x50 @:15s Rest -25 Drill-25 Swim

Main Set 1600 35:00

*Choice Stroke

3x100 @:20s  Desc. 1-3

1x100 @:30s   Faster than 3rd 100

2x100 @:15s  75% Max Effort

2x100 @:30s  90% Max Effort

1x100 @:20s  75% Max Effort

3x100 @:30s  90% Max Effort

1x100 @:40s  Smooth

1x100 @:30s  All out

4x50 @:20s   Kick Desc. 1-3 #4 Is Swim Smooth

Cool Down 300/6:00

2x50 Kick

1x200 Free

91 Minutes 2600 Meters 

7-22-24 Controlled Speed

Warm-Up 800/20:00

300 Loosen

2x150 -50 Kick-50 Drill -50 Swim

2x100 Pull Build (Snorkel)

Main Set 1600/35:00

*Desc to 80%. Fast=90-100%

*All Distances are choice stroke.

3x200 @:30s Rest  Desc. 1-3

1x200 @:5s Rest  Fast

1x100 @:30s Rest   Choice EZ

3x100 @:15s Rest   Desc.1-3

1x100 @:5s Rest Rest Fast

1x100 @:30s Rest   Choice EZ

3x50 @10s Rest  Desc.1-3

1x50  Fast

Warm-Down 300/6:00

6x50 Smooth -Odds Free -Evens Back

2700 Meters 61 Minutes

7-20-24 Cruise Control

Warm-Up 700/15:00

200 Choice

200 Kick

200 Pull

8x25 @:7s Rest Choice  Kick -12.5 Fast 12.5 EZ

4x25 @:10s Rest Sprint Cycle (12.5 F 12.5 EZ 

Drill Set 600/15:00

4x25  @:5s Rest  Single Arm Free

1x100 @:10s Rest Catch up

1x100 @:10s Rest Fist

4x25  @:10s Rest Heads Up Free

1x100 @:10s Rest Free Dril 1 Stroke 6 Kicks

1x100 @:10s Rest 3 Strokes 6 Kicks

Main Set 2300/55:00

4x50  @:5s Rest Kick Desc. 1-4

2x50  @:5s Rest  Kick -25 Fast -25 Ez 

1x300 @:20s Rest Choice Stroke Cruise

6x50  @:7s Rest Choice Stroke Desc.1-3,4-6

1x250 @:20s Rest Choice Stroke Cruise

5x50  @:10s Rest Choice Stroke Desc. 1-4, Hold Pace for 5

1x200 @:20s Rest Choice Stroke Cruise

4x50  @:10s Rest Choice Stroke -25 Build -25 Fast

1x150 @:20s Rest Choice Stroke Cruise

3x50  @:15s Rest Choice Fast

Cool Down 200/5:00

1x200 Choice Relax and recover

3800 Yards 90 Minutes

7-17-24 Aerobic Excellence

Warm-Up 600/10:00

200 Swim

200 Kick

200 Pull

Main Set 1500/35:00

3 Rounds

1x200 @:10s Rest Cruise 60% Max Effort

1x100  @:15s Rest Strong Effort 80%

2x50  @:10s Rest Build to Fast

Pull Set 500/15:00

2 Rounds

1x100 @10s Rest Pull - Build

1x50  @:10s Rest Pull-Fast

1x100 @:20s Rest Pull With Paddles -Smooth

Kick Set 500/15:00

2 Rounds

1x100 @:15s Rest Kick -25 Fast -Ez -25 Build -25 Fast

2x50 @:10s Rest  Kick Fast

1x50 @:20s Rest Kick Smooth

Cool Down 100/3:00

100 Choice

3200 Meters 78 Minutes 

7-13-24 Drill and Thrill Swim

Warm-Up 800/20:00

200 Free

200 Kick

200 Pull

200 Choice

Drill Set 600/15:00

8x25  @:5s Rest Catch-Up W/ Fist

4x50  @:5s Rest - Odds 5 Strokes 6 Kicks -Evens Free bilateral Breath

2x100 @:10s Rest  Free -50 Fingertip drag -50 3 Strokes 1-3 Second Glide

Main Set 2200/50:00

2 Rounds

4x50 @:5s Rest  -25 No Free -25 Free

4x75 @:10s Rest -Middle 25 No free

8x25 @:5s Rest I.M.O

4x100 @:10s Rest I.M Desc. 1-4

Cool Down 200/5:00

1x50 Choice 

2x25 Dolphin Dive

2x25 Double Arm Back Stroke

1x50 Choice

3800 Yards 90 Minutes

7-10-24 Building Momentum

Warm-Up 800/20:00

200 Free

3x100 Free @:10s Rest

1. -25 R Arm -25 L Arm 

2.Finger Tip Drag. 

3.Fist Drill

4x50 @:10s Rest W/ Fins 

Kick Underwater as Far as you can. Swim free the rest of the way.

1x100 Choice

Pre Set 400/

8x50 @:10s Rest  -25 Kick -25 Swim W/ Fins (Snorkle)

-Odds Smooth -Evens Fast

*Tight Streamline

Main Set 1500/

1x400 @:20s Rest Choice Swim Try and Hold a Steady Pace 

3x100 @:15s Rest -Free Pull. 1. Buoy between Thighs 2. Buoy between Knees. 3. Buoy between Ankles.

1x300 @:20s Rest Choice Swim Maintain a consistent Pace. Faster than the 400

2x100 @:10s Rest Free Build Each 100

1x200 @:15s Rest Choice Swim Faster than the 300

1x100   Free Fast!

Cool Down 200/

4x50 Choice Ascend 1-4

7-8-24 Smooth and Strong

Warm-Up 500/15:00

300 Choice Swim

100 Kick Fins/Board Optional

100  Choice Stroke-25 Drill -25 Swim

Pre Set 500/15:00

2x50 @:15s Rest Choice Kick Build

2x50 @:15s Rest Back Stroke #1. 6 kick Switch #2. Swim

2x50 @:15s Rest  Free #1. 3 Strokes 1-3 Second glide. #2. Swim

2x50 @:15s Rest  Breast #1.-#2 .1 Pull 3 Second Glide

1x100 Best Stroke-Best Technique

Main Set 2100/45:00

3 Rounds

1x100 @:10s Rest  Steady Kick

2x50  @:10s Rest Choice Stroke Build to Moderate

1x300 @:20s Rest Free Steady Pace

1x100 @:5s Rest  -Free -Fast!

1x100 @:30s Rest  Choice Stroke Smooth

Cool Down 200/5:00

200 -Break it up as you wish

80 Minutes 3300 Meters

7-6-24 Pace Perfect

Warm-Up 900/25:00

200 Choice 

200 Kick

200 Pull

4x75 @ Rolling I.M

Main Set 2850/60:00

6x125 @:20s Rest -75 Kick-50 Swim

1x200 @:20s Rest -Pull 

3x100 @:15s Rest - Hold a moderate and consistent pace for all 3

4x50  @:10s -Odds Fast -Evens Stroke

1x200 @:20s Rest -Pull Faster than

3x100 @:15s Rest  -Faster than the 1st 100s 

4x50  @:10s Rest  -Odds Fast -Evens Moderate

1x200 @:30s Rest -Stretch it out and get ready for the 100's

3x100 @:10s Rest -Descend Each to Sprint - Rest:30 After Last 100

4x50  @:10s Rest -Odds Fast -Evens Moderate

Cool Down 200/5:00

8x25 Free aiming for 3 breaths max

3950 Yards. 90 Minutes 

7-3-24 Kick and Pull Focus

Warm-Up 500/10:00

300 Choice 

100 Kick

100 Choice  -25 Drill -25 Swim

Main Set 2000/50:00

4x50  @:10s Rest Kick Build

2x100 @:10s Rest Free -50 Drill -50 Swim

1x100 @:15s Rest Kick -25 Ez -25 Fast -25 Ez -25 Fast

1x100 @:30s Rest Free Fast!

1x200 @:20s Rest Free Pull Breathing by 3

4x50  @:10s Rest Choice Stroke -25 Fast -25 Ez

1x300 @:20s Rest Choice Kick -100 Ez -50 Fast

4x100 @:10s Rest Pull -Alt Breathing to the right side and left side by 25

1x200 @:20s Rest Kick -25 EZ -25 Fast

3x100 @:10s Rest Free Desc. 1-3

Cool Down 200/5:00

4x50 Choice 

2700 Meters 65 Minutes 

7-2-24 Full Spectrum Swim Workout

Warm-Up 800/20:00

200 Free

2x100 I.M #1 Drill #2 Swim

4x50 @:15s Rest Choice Kick

8x25 @:10s Rest Choice Stroke Build to fast 

Drill 400/10:00

2x50 @:10s Rest -Single Arm Free 

2x50 @:10s Rest -Single Arm back

4x25 @:10s Rest -Side Kick 

1x50 @:15s Rest -Front Scull on Stomach

1x50 @:15s Rest -Mid Scull on Back

Kick 400/10:00

8x50 @:10s Rest Kick

-2 Free Kick W/ Board

-2 Streamline Flutter Kick on Back

-2 Breast Kick W/ Board

-2 Dolphin Kick on Back

Speed 800/20:00

8x50  @:10s Rest Desc.1-4 ,5-8

4x100 @:30s Rest I.M Fast

Endurance 1000/30:00

6x100 @:15s Rest Free Desc.1-3 4-6

2x200 @:20s Rest Choice Stroke Build to Fast

Cool Down 300/8:00

6x50 @:10s Rest Choice Smooth

98 Minutes 3700 Yards

6-29-24 Power and Precision

Warm-Up 900

1x200 Swim

1x200 Kick

1x200 Pull

4x75 -25 Scull -50 Build

*Scull = Hands move in a figure-eight motion.

Main Set 2600

12x25@:10s Rest Free Drill - 4 Single Arm 4 Fist 4 Catchup

6x50  @:15s Rest -25 K -25 Swim

8x50  @:15s Rest 1-4. I.M.O K/D 5-8 I.M.O D/S

1x100 @:20s Rest Free  Pull

6x50   @:10s Rest Choice Stroke Desc.1-3 4-6

1x200 @20s Rest Free  Pull

4x50   @:15s Rest Desc. 1-4

1x300 @:30s Rest I.M No Fly (25 Free -25 Bk -25 Br -25 Free)

2x50   @:30s Rest Choice Stroke All out

1x400  I.M No Fly (25 Free -25 Bk -25 Br -25 Free)

Cool Down 200/4:00

1x50 Free

1x50 Double Arm Back

1x50 Dolphin Dive

1x50 Choice

6-26-24 Kicking into High Gear

Warm-Up 600/15:00

300 Free Loosen

200 Pull

100 I.M Drill

Main Set 2300/ 50:00

5x100 @:25 rest Desc 1-4. 5=All out

4x50  @:20 rest Fast Kick

4x100 @:20 rest Desc. 1-3. 4=All out

4x50  @:15 rest Fast Kick

3x100 @:15 rest Desc. 1-2. 3=All out

4x50  @:10 rest Fast Kick

2x100 @:10 rest 1. Build 2. All out

4x50  @:5 rest Fast Kick

1x100   All out 

Cool Down 300/6:00

100 Pull

100 Swim

100 Kick

3200 Meters 71 Minutes

6-24-24 Dynamic Distance Swim

Warm-Up 800/20:00

400 Free Or 2x200

200 I.M Or 2x100 I.M

200  Chocie Kick

Main Set 2600/50:00

2 Rounds

1x400 @:30 Choice Stroke And Equipment -Smooth (Round 2 Try to egative Split)

3x100 @:15 Free Pull Desc.1-3

1x300 @:20 Choice Stroke And Equipment -Smooth

4x50  @:10 Free Pull Desc. 1-4  

1x100 @:30 Choice Smooth

Cool Down 100/2:00

1x50 Double Arm Back Stroke

1x50 Dolphin Dive

72 Minutes 3500 Meters 

6-22-24 Descend and Dominate

Warm-Up 700/20:00

300 loosen

200 Kick

100 I.M

4x25 Choice Stroke Sprint Cycle @ :30 rest

Main Set 3000 60:00

Change your strokes up by round

3 Rounds:

4x50 Drill @ 15 rest (focus on technique and form)

2x100 @ 20 rest (Build Speed by each 25)

4x50 @ 15 rest (Descend 1-4: get faster each 50)

2x200 @ 30 rest (Negative Split: second half faster than the first half)

Cool Down 200/5:00

2x50 Choice @ :20 rest

4x25 Dolphin Dive @ :10 rest

3900 Yards 85 Minutes

6-17-24 Drill to Thrill

Warm-Up 500/15:00

200 Free

100 Pull

100 I.M

100 Kick

Main Set 2700/50:00

6x50 @:10-15 -O Catch-Up Drill/Barrel Roll  -E Fist Drill

2 Rounds

1x200 @:30 Smooth Perfect Free

1x400 @:30 -50 Fast -150 EZ

1x200 @:30 -50 Fast -50 Ez

1x300 @:30 -50 Fast -100 EZ

2x50  @:20  Fast

Cool Down 200/5:00

4x50 @:10 -Double Arm Back -E Choice Ez

3400 Meters 70 Minutes

6-15-24 Focused Fury

Warm-Up 900/30:00

*20 Secs Rest After Each

200 Choice

100 Kick

200 Pull

100 Kick

200 I.M

100 Kick

Main Set 2700/60:00

6x100 @:10 Rest 1-3Desc. 4 Ez, 5 Fast, 6 Ez,

6x50 @:5 Rest 60%

6x50 @:5 Rest 70%

6x50 @:5 Rest 80%

1x300 Pull Ez @1:00 Rest 

1x100 @2:00 Rest All out  Rest 10 Seconds After 1st 50

1x100 @2:00 Rest All out  Rest 10 Seconds After 50 , 25

1x100 @2:00 Rest All out  Rest 10 Seconds After 25,25,25

8x75 @:10 Rest Kick With Fins Desc.1-4,5-8

Cool Down 200/5:00

1x200 Choice Smooth

3800 Yards 95 Minutes

6-12-24 Power and Precision

Warm-Up 600/15:00

3x100 @:15 Free Loosen

2x100 @:15 Choice Stroke Drill

1x100  Kick

Main Set 1800/40:00

2x200 @:20 Pull 

4x50 @:20 Moderate effort (80%)

2x150 @:20 Distance Per Stroke

4x50 @:20 Faster than the 1st set of 4x50's

2x100 @:20 build to Fast

4x50 @:20 -F/EZ -EZ/F -Build -Sprint

1x100 @:30 Smooth Free

4x50 @:30 Fast Free

Cool Down 300/6:00

2x50 @:10 Kick

200 Choice Loosen

91 Minutes 2700 Meters

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

6-1-24 Sprint and Technique Mix

Warm-Up 700/20:00

200 Choice

100 Back

100 I.M

8x25 @:10 Kick Desc.1-4,5-8

4x25 @:10 Sprint Cycle 

Main Set 3300/ 70:00

6x75 @:10-15 -50 Build to Fast Kick -25 Swim

4x50 @:10 -25 Right Arm Free -25 Left arm Free

4x50 @:10  -Free Drill 6k Switch

6x125 @:15 -Choice Stroke 50 Fast 100 Smooth

1x100 @:30 Active Recovery

6x125@:20 Choice Stroke Pull -75 fast 50 Smooth

1x100 @:30 Active Recovery

6x125 @:25 Choice Stroke Fins-100 Fast 25 Smooth

Cool Down 200/5:00

4x25 Double Arm Back Stroke

4x25 Dolphin Dive

95 Minutes 4200 Yards 

5-30-24 Power Hour

Warm-Up 1050/25:00

1x200  Choice Loosen

2x150 @:20 -50Kick -50Drill -50Swim

1x100 @:15 I.M

4x50  @:10 Choice Stroke Desc. 1-4

2x75  @:15 -25Kick -25Drill -25 Swim 

4x25  @:10Choice Stroke Desc. 1-4

Pre Set 600/15:00

4x100 @ -O Free Drill -E I.M

8x25  @  #1-4 Free Desc.1-4 #5-8 I.M.O

Main Set 2000/45:00

4x100 @:10 Kick

1x300 @:20 Free Negative Split

1x50  @:30 Choice Stroke Sprint

3x100 @:15 Desc. 1-3

1x50  @:30 Sprint

1x300 @:20 -100 EZ -100 Moderate -100 EZ

3x100 @:15 Free -75 Smooth -25 Fast

8x25 @:10 Choice Stroke Build Each 25 to Fast

1x50  Choice Stroke Sprint

Cool Down 200/5:00

1x200 Choice Smooth

3850 Yards 90 Minutes

5-28-24 Catch and Pull

Warm-Up 800/20:00

200 Free

200 Kick

200 Pull

200 Free

Main Set-Drill 2600/55:00

4x50 @:10 Choice Stroke Desc.1.-4

8x50 @:10 1.No Free 2. Back 3. Breast. 4 Free x2

4x75 @:10 Free -25 Fist -25 Flick Drill-25 Swim

4x25 @:10 Free -25 R Arm -25 Left Arm

4x50 @:5-10 Free Breathing to your weak Side

   

     (1x200 @:15 Choice Pull With Buoy Focus on Finishing your Stroke)

     (2x25  @:10 Front Scull)

2x  (1x200 @:15 Pull with Paddles and Buoy Focus on your Catch)

     (2x25  @:10 Front Scull)

     (1x200 @:15 Pull with paddles only Focus on Catch and Pull)

Cool Down 500/15:00

1x100 Kick

1x100 Choice

1x100 Kick

1x200 Smooth

90 Minutes 3900 Yards

5-25-24 Pace Mastery

Warm-Up 1200/25:00

200 Free

6x50 @:15 Pull Ascend 1-3 Desc 4-6

300 Free -50 3 Strokes 1 Second Glide -50 Catch-Up Drill

4x50 @:15 I.M.O D/B

8x25 @:10 Choice Desc.1-4,5-8

Main Set 2400/55:00

This set is designed to work on pacing and efficiency. 

If you "play the game" it can be an effective workout. 

If you start out too hard the set can be very challenging.

40x50 @:50-2:00

Get your time for the first 50. 

The goal of the rest of the set is to maintain that pace or lower. 

If you miss a 50 at pace or lower sit out for 50 and begin again on the send-off interval. 

If you start out too hard on the first 50 it makes the set extremely challenging. Start out easy to moderate with a goal of descending pace

1x400 Free -Pull Equip Optional - Descend by 200 

Warm-Down 300/6:00

1x100 @:30 Free Right Fin Left Paddle 

1x100 @:30 Free Left Fin Right Paddle 

1x100 Choice 

3900 Yards 86 Minutes

5-23-24 Speed Demon

Warm-Up 900/25:00

1x200 Loosen

1x200 Kick

1x200 Pull

4x75  Rolling I.M

Main Set 2600/55:00

4x50 @15s -25 Free -25 Fly Fast

1x100 @30s Rest Smooth

4x50 @15s  Choice Stroke Fast

1x200 @30s Smooth

8x25 @10-15s Back Fast

1x100 @20s Easy

2x100 @15-20s Choice Stroke Fast

1x200 @30s Smooth

4x50 @15s Breast Fast

1x100 @20s Choice Smooth

1x200 @30s Choice fast

1x200 @20s Choice Smooth

4x50 @15s Free Fast

1x100 @15s Choice Smooth

8x25 @10s Choice Fast

Warm-Down 300/600

1x300 Choice Loosen

3800 Yards 86 Minutes

5-21-24 End of Season Surge

Warm-Up 600/15:00

200 Choice

200 Kick

200 Pull

Main Set 2850/60:00

8x25 @5-10s Choice Stroke Drill

8x50 @10s Choice Stroke Desc. 1-4,5-8

3x100 @10-15s Choice Stroke -25 Cruise -50 Fast -25 Cruise

1x200 @15s Pull with Paddles

6x25 @5-10s Choice Stroke Drill

8x50 @10-15s -25  Fast Stroke -25 Smooth Free

3x100 @10-15s Choice Stroke -25 Cruise -50 Fast -25 Cruise

1x200 @15s Pull with Paddles

12x25 @10s 12.5 Sprint 12.5 EZ

8x50 @10-15s -25 Smooth Stroke -25  Fast Free

Warm-Down 300/6:00

1x300 Breathing 3/5/7/3/5/7 Per 50

3750 Yards 81 Minutes

5-17-24 Pace and Power

Warm-Up 600/

200 @:20 Rest loosen

4x50 @:20 Rest Kick

8x25 @:15 Rest I.M Order 

Main Set 3000/

3 Rounds

1x150 @:20 Rest Choice Stroke -50 Kick -50 Drill -50 Swim

2x100 @:10 Rest I.M

4x50 @:5-10 Rest Choice Stoke Desc. 1-4

1x50 @:10 Rest Active Recovery

4x100 @:10-15 Rest Free Desc. 1-4

Cool Down 200/

4x50 @:20 Rest Free Ascend 1-4

5-16-24 Speed and Streamline

Warm-Up 1000/30:00

*20s Rest After Each

400 Swim

300 Kick

200 Pull

100 I.M

Pre Set 800/20:00

8x25  @10s Choice Stroke Build 1-4,5-8

3x200 @15s 1. No equip 2. Paddles 3. Fins and Paddles

Main Set 2200/50:00

2 Rounds

3x100 @10s Desc.1-3 Free

3x100 @5-10s Choice Stroke -50 Cruise -50 Build to fast

6x50  @5s  Free Holding 500 Pace

1x200 @20s Free - Tight Streamlines.3-4 Underwater Dolphin kicks breathing every 3

Cool Down 200/5:00

1x100 Smooth

1x50 Choice

1x50 Dolphine Dive

4200 Yards 105 Minutes

5-14-24 Speed and Stamina Combo

Warm-Up 900/20:00

1x200 Free Loosen

1x200 Kick

1x200 Pull

4x75 Choice Stroke -25 Scull -50 Build 

Main Set 2700/60:00

2 Rounds

5x50 @10-15s Choice Stroke Desc.1-4 Hold Pace for 5

4x75 @10s Choice Stroke Middle 25 Fast

3x100 @5-10s I.M

2x125 @5s Choice Stroke 90% effort 

1x150  @5s Choice Stroke 90% Effort

1x100 Active Recovery 

Cool Down 300/6:00

4x25 Free Breathing 3/5/3/5 By 25

4x25 Dolphin Dive

1x50  Double Arm Backstroke with a Breaststroke Kick

3900 Yards 86 Minutes

5-11-24 Bloom and Zoom

Warm-Up 600/15:00

1x200 Loosen

1x200 Kick

1x200 Pull

Main Set 3200/70:00

4x25 @10s Rest Choice Kick-Half Fast Half Easy

4x25 @10s Rest Choice Kick Half Easy Half Fast

1x100 @30s Rest Active Recovery

4x25 @10s Rest Choice Stroke-Half Fast Half Easy

4x25 @10s Rest Choice Stroke Half Easy Half Fast

1x100 @30s Rest Active Recovery

8x50 @15s Choice Stroke Build each to 90%

1x100 @30s Rest Active Recovery

8x50 @15s Rest -O Race Pace -E Smooth

8x75 @10-15s Rest Choice Stroke -25 All out-50 Ez

1x300 @30s Rest Pull With Choice Equipment

1x400 @30s Rest 80% Effort

2x200 @15s Rest Faster than your 400 Pace Descend the 200's

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double arm Back Stroke

4000 Yards 90 Minutes

5-9-24 Aqua Power Hour

Warm-Up 1700/30:00

1x300 Loosen

3x100 @15s rest I.M 

1x300 @20s Rest Pull 

4x25 @10s Rest Choice Stroke Drill

1x200 @20s Rest Kick w/ Fins

4x75 @15s Rest I.M No Free

1x100 @15s Rest Free Build

4x25 @15s Rest Free With Fins No breath

Main Set 2200/60:00

    (1x150 @20s Rest Free Build to 80%)

4x (1x50  @20s Rest Free Hold pace at 80% Keep your Stroke Pretty)

    (1x100 @20s Rest Easy)

20x50 @1:00 Rest

All out For time.Same Stroke for all 20.

   

Cool Down 300/6:00

1x300 Choice Loosen

4200 Yards 96 Minutes 

5-7-24 Spring into Strokes

Warm-Up 1350/25:00

3x150 @10-15s

-50 Distance Per Stroke -50 Barrel Roll -50 Zipper Drill

4x100 @10-15s -O Pull -E I.M

200 Choice Kick

4x50 @10s Free Desc.1-4 

4x25 @10s  Choice Stroke Sprint Cycle 

Main Set 2500/60:00

8x50 @1:00-2:00

GOLF: Count your strokes and add it to your time for your score. The lower the score the better

12x25 @10s - No Free - Even Free

8x50  @10-15s Rest -Quarter Sprints 1#12.5Yrd Sprint. #2, 25 Yard Sprint. #3, 37.5 Yards #4,50 Yard Sprint x2

12x25 @10-15s Fins -O U/W Dolphin Kick to 15 Yrds into Smooth Free -Evens Fly or Free

8x50  @10s Kick W/ Fins -O Flutter -E Dolphin 

12X25 @5-10s Pull W/ Paddles and Buoy Around Ankles

4x100 @10s Free Desc.1-4 to Fast

Cool Down 200/5:00

200 Choice Loosen 

90 Minutes 4050 Yards 

5-4-24 Aqua Spring Sprint

Warm-Up 1000/25:00

1x200 Free Loosen

1x200 Choice Kick

4x75 @10s I.M.O K/D/S

4x50 @10s Desc. 1-4

4x25 @10s Sprint Cycle 

Main Set 2700/60:00

4x25 @5's Choice Kick Cruise

3x50 @10s Choice Kick -Odds Fast -Evens Cruise

2x75 @10s Kick Descend to Fast

1x100 @10s Kick Build to Fast

1x100 @30s Active recovery

8x50 @10-15s Choice Stroke, Building Each 50 to 90% Speed

1x100 @30s Active Recovery

12x50 @30s Choice Stroke (first 50 @ 90-95 % effort, hold that time, if your time increases more than 2 sec, do 50 ez)

1x200 Active Recovery

4x200 @15s -O Pull -E Free I.M

Cool Down 300/6:00

6x50 Free Loosen 

4000 Yards 91 Minutes

5-2-24 Mayday Medley

Warm-Up 800/20:00

1x300 Free Loosen

1x200 Kick  -25 Fly Kick -25 Flutter

12x25 @10s Choice Stroke 2Fast 1Ez

Main Set 2800/65:00

4x Rounds 

4x25 @15s Rest Fly Fast 

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

1x100 @15s Rest I.M Fast

1x100 @15s Rest Free Build

4x25 @15s Rest Free 3 Breaths Max

1x125 @20s Rest  Free Fast

1x50 @1:00 Rest Active Recovery

Cool Down  300/6:00

1x100  Free Breathing Every 3/5/3/5

2x50 -25 Double Arm Back Stroke -25 Free

4x25 Dolphin Dive

91 Minutes 3900 Yards

4-30-24 May's Muscle Mix

Warm-Up 1700/40:00

1x300 Free Loosen

*2 Rounds*

4x75 I.M.O K/D/S 

1x200 D.P.S Free

4x25 Choice Stroke Sprint Cycle 

Main Set 1950/45:00

*50's = (60% Max Effort-Low Intensity)

*100's=75% Max Effort -Medium Intensity 

*150's=90% Max Effort - High Intensity 

*200's= All out

4x50 @5's Back 

1x50  @20's Choice Stroke Ez

3x100 @10-15's Back 

3x100 @10-15's -50 Breast -50 Free

1x50  @20's Choice Stroke Ez

2x150 @15's Back 

2x150 @15's Free 75 Breast -75 Free

1x50 @20's Choice Stroke Ez 

1x200 @30's Back 

1x200 @30's Back 100 Breast 100 Free

Cool Down 300/6:00

6x50 Free Loosen

91 Minutes 3950 Yards

4-27-24 Fluid Sprint Fest

Warm-Up 1000/25:00

300 Swim

8x25 @10s Choice Kick Build

200 Pull 

4x75 @15s I.M.O K/D/S

Main Set 2700/60:00

12x25 @10s Kick I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

12x25 @10-15s Swim I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

4x100 @15s Free -Odds Build -E Fast 

1x200 @30s Smooth Free

4x100 @15s -O I.M -E Free Build

1x200 @30s Smooth

4x100 @15s I.M

1x100  @15s Choice Stroke Smooth

4x100 @15s No Free -O Fast -Smooth

Cool Down 300/6:00

4x25 Dolphin Dive

2x50 Choice Kick

1x100 Free Smooth

4000 Yards 91 Minutes

4-25-24 Cruise & Conquer

 Warm-Up 1000/25:00

1x300 Free Loosen

1x200  Kick IM order by 50

1x20 Pull- Choice Equipment

6x50 Choice Stroke Build

Main Set 3100/65:00

4x50    @5-10s  Rest Ascend 1-4

1x300  @20s Rest Free Cruise 3 Dolphin Kicks off Each wall.

4x100  @10s Rest -50 Free -50 Back

5x50    @10s Rest Pull w/ Paddles Desc. 1-4 Hold Pace for 5

1x300  @20s  3 Free Cruise 3 Dolphin Kicks off Each wall.

3x100  @10-15s -25 Fly -50 Free -25 Fly

5x50    @5-10s Fins and Paddles Desc.1-4 Hold Pace for 5

1x300  @20s Free Cruise 3 Dolphin Kicks off Each wall

2x100  @10s -50 Free -50 Breast

4x50    @5-10s Ascend 1-4

1x300  @20s 3 Free Cruise 3 Dolphin Kicks off Each wall.

1x100  @10s -50 Free -50 back

Cool Down 200/5:00

4x50 @ Choice Stroke Loosen

4300 Yards 100 Minutes