4-26-24 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

4-23-24 Flowery Freestyle Fun

Warm-Up 1000/25:00

2x Rounds

1x300 Free Loosen @ 6:00-7:00 

1x200 K/S 

Main Set 3000/60:00

16x50 @5-10s -25 I.M -25 Free

4x100 @15s Desc. 1-4 Free w/ Fins and Pads

4x75  @10-15s Desc. 1-4 Free w/ Fins

4x50  @10s Build to Fast w/ Pads

12x25 @10s -O Fast Fly -E Smooth Free

12x25 @10s Backstroke 2 Fast 1 Smooth

12x25 @10s Breaststroke 3 Fast 1 Smooth

12x25 @15s Free All Fast

Cool Down 300/6:00

6x50 Choice Smooth 

4300 Yards 91 Minutes

4-20-24 Current Crush

Warm-Up 600/15:00

1x200 loosen

1x200 Kick

1x200 Pull

Main Set 3000 /70:00

3x100 @10s  Free Desc.1-3

10x25 @10s -O Free Build -E No Free

8x25  @5s I.M by 25

6x25  @5-10s Desc.1-4 Hold Pace 5-6

1x300 @10s Choice Kick Build

8x50  @10-15s Choice Stroke Drill/Build by 25

6x50  @10s I.M Switch

4x50  @10s Free Desc.1-4

2x200 @15s-20s Free Build

3x100 @10-15s I.M Desc.1-3

4x50  @10s No Free Desc. 1-4

Cool Down 300/6:00

4x75 -Free Breathing 3/5/3 per 25

3900 Yards 91 Minutes

4-17-24 Endurance Elevation Excursion

 Warm-Up 1000/25:00

1x300 Free

1x200 Kick

4x75 @15s Rollin I.M (Fly-Bk-Br, Fr-Fly-Bk .. ect)

4x25 @10s Build to Fast

4x25 @15s Choice Stroke Sprint Cycle 

Main Set 2500/60:00

2x50  @5-10s Free Kick #1.70% #2.80%

1x100 @10s Choice Kick Cruise

4x50  @10s -25 I.M -25 Free 

2x100 @30s I.M Fast

3x100 @10-15s Free Desc. 1-3

1x300 @30s Free Build by 75

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

2x200 @15s Free I.M

5x100 @10-15s Free Desc.1-4 Hold Pace for 5

 

Warm Down 450/10:00

1x100 @20s Kick

2x75   @15s No Free

2x50  @ 10sFree

4x25  @10sDolphin dive

3950 Yards 95 minutes

4-16-24 Tidal Power Pulse

Warm-Up  900/25:00

1x200 Choice Swim

1x200 Kick

1x200 Pull

4x75 -25 Scull -50 Build

Main Set 2700/60:00

8x25 @10s Choice Kick -Odds Fast

4x50 @10s  Choice Kick -Odds fast

1x100 @20s-Smooth, Choice Swim

6x50  @10s Choice Stroke Build Each to fast

4x75  @10s  3 at 80% One Smooth

4x75  @15s  3 at 90% One Smooth

4x75  @20-30s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

4x50  @10s  3 at 80% One Smooth

4x50  @15s  3 at 90% One Smooth

4x50  @20s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

Warm-Down 300/6:00

4x25 double arm back Stroke w/ a breast kick

4x25 Dolphin dive 

1x50 Kick

1x50 Swim

3900 Yards 91 Minutes

4-12-24 Peak Performance Prep

Warm-Up 800/20:00

200 Swim

100  Choice Kick

4x50 @10s Rest I.M.O D/B

8x25 @10-15s Rest Choice Stroke Desc.1-4,5-8 @

1x100 Choice Loosen/Relax

Kick (Fins Optional) 400/10:00

1x200 @ Choice Kick Cruise

4x50  @ Choice Kick Desc. 1-4

Main Set 2500/60:00

1x200 @20s Rest Free 70-80% Speed

5x100 @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200 @15-30 Rest I.M 70-80% Speed

4x100 @15-30 Rest I.M  Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free 70-80% Speed

3x100  @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest I.M 70-80% Speed

2x100  @15-30 Rest I.M Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free  70-80% Speed

1x100  @15-30 Rest Free All Out

Cool Down 200/5:00

1x100 Choice 

4x25 Dolphin Dive

3900 Yards 95 Minutes

4-10-24 I.M And Speed

Warm-Up 1000/25:00

300 Loosen

100 Kick

4x50 @10s I.M.O D/S

4x50 @5-10s Desc.1-4

4x25 @10s Sprint Cycle

1x100 Choice Stroke Smooth.

Main Set 1800/45:00

4x25  @10-15 Rest Fly Fast

1x100 @30s Active Recovery

4x50  @15-20s Rest Back Fast

1x200 @30 REest Active Recovery

4x75  @15-20 Rest Breast Fast

6x50  @10s Free Active Recovery

4x100 @15-20 Rest Free Fast

4x50  @ 10-15 Rest Choice Stroke Active Recovery.

Speed Set 800/20:00

4 Rounds

4x25 @10-15s Choice Stroke All out 

2x50 @10-15s Active Recovery

Cool Down 200/5:00

8x25 @ Choice Stroke

95 Minutes 3800 Yards

4-9-24 Fluid Force Frenzy

Warm-Up 1000/25:00

300 Loosen

200 Kick

200 Pull

100 I.M

8x25 @10s Rest Sprint Cycle

Kick 400/15:00

16x25 @5-10s Rest I.M.O

Main Set 2400/55:00

4 Rounds

4x25  @10s Rest Choice Stroke- Done In a Sprint Cycle Fashion 

3x50  @5-10s Rest Choice Stroke Desc.1-3

2x75  @10s Rest as -Free-No Free- Free

1x100 @10s Rest I.M

1x00   @20s Rest Active Recovery

Cool Down 200/5:00

1x50 Double Arm Back

1x100 Free

2x25 Dolphin Dive

4000 Yards.100 Minutes

Aquatic Carousel 4-8-24

Warm-Up 600/10:00

200 Loosen

200 Kick

200 Pull

Kick 400/10:00

16x25 @5-10s Rest  Kick I.M.O

Back Stroke Drill 400/10:00

4x25 @5-10s Rest Single Arm Back Stroke 

4x25 @5-10s Rest  Double Arm Back Stroke

4x25 @5-10s Rest  1 Pull 6 Kicks

4x25 @5-10s Rest Perfect Back Stroke

 Main Set 2200/50:00

4x100 @10's Rest -25 Stroke -75 Free

4x100 @8's Rest -50 Stroke -50 Free

4x100 @5's Rest -75 Stroke -25 Free

1x100 Choice -Smooth

4x100  @3's Rest No Free

1x100 Choice-Smooth

2x200 @10's Rest  I.M Rest 10 Secs at each 50.

Cool Down 300/5:00

6x50s Free Check your Heart rate

3900 Yards 85 Minutes

4-6-24 Ripples of Renewal

Warm-Up  1000/25:00

200 Swim

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 500/12:00

*Ask For Drills!!

10x50 @10s Rest Choice Stroke Drill

Kick 600/ 15:00

5x100 @ Desc.1-4 Hold Pace for 5

1x100 Smooth 

Main Set 1800/40:00

2 Rounds

3x200 @10-15s Rest  Free Desc. 1-3

4x50   @5-10s Rest Choice Stroke Build to Fast

1x100  @20s Rest Active Recovery.

Cool Down 200/5:00

8x25 Double Arm Back Stroke With a Breaststroke kick

4100 Yards 97 Minutes

4-3-24 April Showers Bring The Power!

Warm-Up 1200/30:00

4x150 @5 Deep Breaths  - Choice Stroke Alternating 50 Drill 50 Swim

4x100 @3-4 Deep Breaths -Pull

8x25  @3-4 Deep Breaths -Choice Kick Build to 80% 

Main Set 1700/35:00

4x100 @5-10s Rest Kick -O Free -E No Free

4x75  @10s Pull With Buoy and Pads Desc.1-4

4x50  @10-15s Chutes Desc.1-4, 

4x75  @10s Pull W/ Fins and Pads.1-4

4x100 @10s No Equip Desc. 1-4

Speed Set 1200/30:00

12x25 @10s Rest

1x100 Kick Or Pull

10x25 @10s Rest

1x100 Kick Or Pull

8x25 @10s Rest

1x100 Kick Or Pull

6x25 @10s Rest

*Establish a goal pace for your 2:00 Free. 25's=200 Free Pace.

Cool Down 200/5:00

8x25 @ Choice Amount of relaxing Breaths =)

 -O Double Arm Back W/ a Breast Kick -E Free Loosen

100 Minutes 4300 Minutes

4-2-24 Stroke Roulette

Warm-Up 1300/30:00

1x300 Free Looosen

4x50 @10s I.M.O- Kick/Drill

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

6x50 @10s I.M Switch

4x50 @5-10s  Free Desc. 1-4

4x25 @5-10s Sprint cycle 

Main Set 2300/60:00

4x125 @10s I.M  Done as 25-Fly-50 Bk-25 Br -25 Free

6x50  @5-10s Kick Desc. 1-3,4-6

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s  Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

Cool Down 300/10:00

6x50 Choice Loosen

3900 Yards 100 Minutes

3-28-24 Breathe, Believe, and Achieve

Warm-Up 1100/ 25:00

1x300 Free loosen

1x100  Choice Kick

1x200 -50 Free Drill - 50 Swim

1x200 Choice Stroke Pull

4x50 @10s  Free Desc. 1-4

4x25 @10s Choice Stroke Sprint Cycle 

Main Set 2400/50:00

     (4x50  @ Kick or Swim Desc. 1-4)

4x (4x50  @ Drill )

     (2x100 @ Pull or Build)

*Odd Rounds Kick and Pull , Even Rounds Swim and Build 

* Free Drills -R or L Arm Freestyle,3 Stroke 6 Kicks,Fist,Zipper,Finger Tip Drag,Super Slow Free, Over Kick- * Ask For More!

Cool Down 400/10:00

8x50 @ Free 

Descending Breaths Per 50 starting at 12 and Try to subtract a breath every 50

3900 Yards 85 Minutes 

3-26-24 Swim Fast or Float Home

Warm-Up 900/20:00

300 Free loosen

2x100 @10s Choice Kick

4x50 @10s I.M.O Drill/Build

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

Main Set 2400/50:00

2 Rounds 

4x25 @10s Fly Fast

1x200 @10s Choice Stroke Pull

4x25 @10-15s  Back Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s Breast Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s  Free Fast

1x200 @10s Choice Kick

Warm Down 300/6:00

2x75 Free Bi Lateral Breathing

2x50  Double Arm Backstroke

2x25  Dolphin Dive

3600 Yards 76 Minutes 

3-23-24 March into Fitness

Warm-Up 900/25:00

1x300  loosen

1x200  Choice Kick

4x50 @10s I.M.O Drill/Build

8x25 @10s Sprint Cycle 

Main Set 2850/60:00

3 Rounds

1x150 -50 K -50 Drill -50 Swim

2x100 @10s I.M

4x50 @10s  Choice Desc. 1-4

1x100 @20s Active Recovery

3x100 @10s Choice Desc. 1-3

Cool Down 200/5:00

8x25 Choice Loosen

90 Minutes 3950 Yards

3-21-24 Twenty Thousand Leagues Under the Seas

Warm Up 1000/25:00

200 Free Loosen

2x100 @ 10s Choice  Kick

4x50  @ 10s I.M.O D/S

200 Pull

4x50 @ 10s  No Free Build to 80%

Pre Set 700/20:00

4x50  @5-10s Kick w/ Fins Desc. 1-4 To Fast

1x200 @10-15s I.M k/S

4x25  @10s Choice Stroke Sprint Cycle 

2x100 @10s Choice Stroke Build 

Main Set 2100/45:00

12x25 Choice @10-15s  -O Fast -E Smooth

12x50 Choice @10-15s  -O -E Smooth

6x100 Free @10-15s  -O -E Smooth

3x200 Free @15s  Build by 50 Trying to negative Split

Cool Down 200/5:00

8x25 @5-10s

-O Double Arm Back Stroke - Dolphin Dive

4000 Yards 95 Minutes

3-19-24 Variety Velocity Venture

Warm-Up 1050/30:00

300 Free Loosen

100 I.M kick

100 Pull

3x150 @10-15s I.M.O No Fly -50 Kick -50 Drill 50 Swim

4x25 @10s  Sprint Cycle 

Main Set 2400/60:00

2 Rounds

1x200 @15-20s Free Pull -Fast

2x100 @10-15s Choice- Active Recovery

1x200 @10-15s Free - Fast

4x50  @10-15s Choice- Active Recovery

1x200 @10-15s Free Fast 

8x25  @10-15s Choice- Active Recovery

*1st Round above.

*2nd Round the 100's 50's 25s are Fast and 200s Smooth.

Cool Down 500/10:00

2x100 @10s Free Breathing every 7 

2x75  @10s  Free Breathing every 5

2x50  @10s  Double Arm Back Stroke

2x25  @10s  Dolphin Dive

3950 Yards 100 Minutes

3-16-24 Swell Speed Symposium

Warm-Up 1000/25:00

300 Free

200 Back 

4x75 @15s I.M.O k/d/s

8x25 @10s-O Scull -E Build 

Main Set 2100/45:00

1x200 @10s Free Build to 70-80% 

4x50 @5-10s No Free Desc-1-4

2x75 @10s Free -50 Build-25 Sprint

3x100 @5-10s IM 

3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort

1x50 Dolphin Dive 

1x200 @5s Free pull with buoy,

4x100 @10s I.M -O Kick -E Drill

2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st

2x50 @15s Choice Stroke all out 

Speed 800/20:00

4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)

4x(1x50@10s Sprint No Free-  1x50@10s Smooth Free)

Cool Down 200/5:00

200 Choice Loosen 

95 Minutes 4100 Yards

3-14-24 Velocity Vibe Voyage

Warm-Up 1200/30:00

1x300 Free loosen

1x300 I.M.O K/D/S

1x200 Choice Kick

1x100 I.M

4x50 @5-10s Choice Stroke  Build to Fast

4x25 @10s Choice Stroke Sprint Cycle

Drill 500/10:00

*Drill Options Zipper, Finger Tip Drag,6 Kick Switch, Shoulder tap, Delayed Initiation

10x50 @10s -25 Drill -25 Swim

Main Set 1500/35:00

3x(6x50  @10's Free Desc. 1-3,4-6)

   (1x200 @1:00 Rest Free Max Effort )

Pull 600/15:00

4x150 @10-15s

-100 Pull -50 Drop the Buoy engage legs and build to fast

Cool Down 200/5:00

200 Choice Loosen

95 Minutes  4000 Yards

3-12-24 Torrent Tempo Trials

Warm-Up 1100/25:00

2x300 Choice Stroke loosen-100 S/K/S

2x100 @10s I.M Drill

2x50  @10s Scull w/ Paddles and light kick

4x50  @10S Choice Kick Desc.1-4

Main Set 2500/60:00

6x50   @15s Rest Choice Stroke Fast

1x200  @30s-1:00 Rest Active Recovery

6x50   @10s Rest -O Fast -E Active Recovery 

2x200 @30s Rest 1. Free Fast 2. Free Fast W/ Fins Aiming to be 5-7 Secs Faster than 1st 200 

1x100  @30s Rest Active Recovery    

3x ( 6x50 @10-15s Rest - O Choice Stroke Fast -E Kick Smooth

    ( 1x100 @30s Rest Active Recover 

Cool Down 200/5:00

4x50 @10s Breathing Every 5/3 by 50

3800 Yards 90 Minutes

3-7-24 Sprint Cycles & Smiles

Warm-Up 1350/ 30:00

1x200  Free Loosen

2x150 @10-15s Free, as-50 Kick -50 Drill -50 Swim

1x200  Perfect technique Free

4x50 @5-10s Desc. 1-4

2x75 @5-10s Free k/d/s

1x100 @10s  I.M

4x25 @10s Sprint Cycle

1x100 Smooth 

Main Set 1900/40:00

2x ( 4x50 @5-10s  Choice Stroke Race Pace)

    ( 1x50 @30s Free Recover

4x50  @15s -25 Kick -25 No Free Swim

5x100 @10s Ascend 1-5

4x50  @5-10sFree -25 Kick -25 No Free Swim

2x ( 4x50 @5-10s Choice Stroke Race Pace)

    (  1x50 @30sRecover

Cool Down 600/15:00

1x200 Free Loosen

2x25 @5-10s Fast U/W 5 Fast Break out Strokes

2x50 @5-10s Free Fast Inside the flags!

2x25 @5-10s last 10 Yards All out

1x200 Ez

3850 Yards 85 Minutes

3-5-24 Sprint, Pull, Repeat

Warm-Up 1000/25:00

200 Free Loosen

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 800/20:00

2x150 @10s  Right Fin Left Paddle 

2x150 @10s Left Fin Right Paddle 

2x50  @10s Fist Drill

1x100 @10s  Free Breathing 3/5/3/5 by 25

Main Set 1900/45:00

12x25@ 30s Free Race Pace  

1x100 @ 20s Pull/Active Recovery 

10x25 @ 25s  Free Race Pace

1x100 @  20s  Pull/Active Recovery 

8x25 @ 20's Free Race Pace

1x100 @ 20s  Pull 

6x25 @ 15's Free Race Pace

1x100 @ 20's  Pull/Active Recovery

4x25 @ 10's  Free Race Pace

1x100 @20s Pull/Active Recovery 

4x100 @10's Free Desc. 1-4 To Race Pace

Cool Down 300/6:00

6x50  @ Free -25 U/W max -25 Free 

4000 Yards 96 Minutes

3-2-24 I.M. Impossible Mission

Warm-Up 1000/30:00

1x300 Free loosen

3x100 @10s Choice Kick

6x50  @10s I.M Switch

4x25  @10s Sprint Cycle 

Main Set 3000/60:00

1x50  @10s Fly

1x100 @5s Back

1x150 @10s Breast

1x200 @10s I.M

1x150 @20s Choice Stroke- Best Stroke Fast

1x100 @15s Choice Stroke -Worst Stroke Fast

1x50  @10s Choice Ez

1x50  @10s Fly Kick

1x100 @5s Back Kick

1x150 @10s Breast kick

1x200 @10s Free kick

1x200 @10s I.M Kick

1x150  @10s Choice Kick Best Stoke 

1x100  @10s Choice Kick worst Stroke 

1x50   @20s Free Fast

5x200 @10-15s Swim 

1.Choice 2. Free 3. Back 4. Breast 5. I.M

 

Cool Down 200/4:00

4x50 Choice -EZ

4200 Yards 94 Minutes

2-29-24 Effortless Endurance Escalation

Warm-Up 1800/50:00

200 Choice loosen

*

4 Rounds

1x100 @5-10s Kick I.M Order by Round

1x100 @5-10s Free  Perfect Technique

2x50 @5-10s Choice Stroke and Drill

4x25 @5-10s I.M Order By Round Desend 25's

Main Set  1800/40:00

6x50  @5s Breast Desc. 1-3,4-6

3x100 @10s I.M Desc.1-3

4x100 @10s Back -O Wave Drill. -Even Swim

3x100 @10s I.M Desc.1-3

8x25  @5-10s Fly 1.Kick 2. Drill. 3 Swim 4. Build 

3x100 @10s I.M Desc.1-3

Cool Down 300/6:00

6x50  @10s Free Breathing 3/5 by 50

3900 Yards  96 Minutes 

2-27-24 Glide & Conquer

Warm-Up 900/20:00

300 loosen 

200  w/ Fins -25 Kick -25 Swim 

100 I.M

4x50  @ 10s Rest Desc. 1-4

4x25  @ 10s Rest Sprint Cycle

Main Set 3100/65:00

4x50  @5s Rest  -Free Ascend 1-4

1x300 @10s Rest -Free 3 Dolphin Kicks off Each wall.

4x100 @5s Rest -as 50 Free -50 Back

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

1x300 @10s Rest 3 Fly kicks off each wall.

3x100 @5s Rest -as 50 Free 50 Back

5x50  @10s Rest -Fins and Paddles Fast

1x300 @10s Rest -3 Fly kicks off each wall

2x100 @10s Rest -50 Free 50 Back

4x50  @5s Rest - Free Ascend 1-4

1x300 @ 3 fly kicks off each wall 

1x100  I.M

Cool Down 200/5:00

4x50 @10s Rest Choice Breathing 3/5 by 50

90 Minutes 4200 Yards

2-24-24 Ebb and Flow

Warm-Up 1200/30:00

300 Choice Loosen

3x150 @15s Free

 -50K -50D -50S

9x50 @10s

 1-3 Breathing 3-5-7 by 50 4-6 Descend ,7-9 I.M.O no Fly

Main Set 2400/60:00

1x300 Pull

6x50 @5s Rest  Kick Desc.1-3,4-6

1x200 @10s Rest  Free Negative Split

6x50 @5-10s Rest Desc 1-4 Hold Pace 5 And 6

1x50 @30s Free Recover

1x100 @30s Free All Out

1x200 @10s Free Negative Split

6x50 @5s Free Desc. 1-3,4-6

1x300 @15s Pull

1x50 @30s Free Recover

12x25 @10s Rest  I.M.O Fast

Cool Down 300/6:00

100 Breathing 3/5 by by 50

100 Breathing 5/3 By 25

100 Breathing by 3 

3900 Yards 96 Minutes

2-22-24 Swimming with Sharks

Warm-Up 900/25:00

300  Loosen

4x100 @ -O Kick -E Pull

4x50 @ I.M.O K/S 

Drill 500/10:00

10x50 @5-10s Rest Free Drill/Swim

-O Drill 6k Switch

-E Finger Tip Drag

Main Set 2000/45:00

4x250 @30s Rest

-25 Build -200 Race Pace/Fast-25 EZ

1x100 @ 30s Rest Choice Stroke Ez

4x100 @10s Rest Pull with Paddles 

4x100 @5-10s Rest Free Desc. 1-4

1x100   Choice Stroke Ez

Kick 300/8:00

1x300 Choice Kick 10s Steady Kick 10s Fast Kick

Cooldown 200/5:00

4x50 Choice Stroke EZ

3900 Yards 93 Minutes 

2-20-24 How to Outswim a Shark

Warm-Up 1000/25:00

300 Free

4x50 I.M.O Kick/Drill

300  Choice Mix Up Strokes 

4x50 Free Build To Fast

Main Set 2700/60:00

3 Rounds

1x200  @10-15's Rest Free Pull-Descending to Fast

2x100  @10's Rest Choice Kick Steady Pace

4x50   @10's Rest Free Limit your Breaths 5-8 per 50 

8x25  @5s Rest Choice Stoke Fast

1x100 Active Recovery

Warm-Down 300/10:00

6x50 @5-10s Rest Choice Stroke loosen 

4000 Yards 95 Minutes

2-17-24 Floats, Strokes, and Goggle Jokes

Warm-Up 800/20:00

3x100 @10s  Free 2 Smooth 1 Build

4x75  @10s  Rollin I.M 

4x50  @10s Free Desc. 1-4

Main Set 2700/60:00

2Rounds

3x100 @10s  Desc.1-3

2x100 @5s  Build 

1x100 @30's Rest  Fast 

-

1x300 Pull or Kick EZ

-

2Rounds

1x100   @30's Rest  Fast

2x100  @15's Rest Ascend 1-2

3x100  @10s Rest Ascend 1-3

Cool Down 200/5:00

4x50 Choice Stroke Loosen

3700 Yards 85 Minutes 

2-15-24 Sprint, Drill, and I.M. Challenge

Warm-Up 1200/30:00

9x100 @10-15s Rest

1.Swim 2.Pull 3.Kick

12x25 @10s Rest  Sprint Cycle 

Drill 700/20:00

8x50 @10s Rest Free Drill

-0, 1 pull 6 Kick

-E, 3 Pulls 3 Second Glide

300 I.M.O K/D/S

Broken 100s 800/20:00

8x100 Free All out @2:00-3:00 Min 

1-4  Break for 10's at 50

5-8 Break for 10's at 75

I.M 1200/30:00

4x100  @5-10s Rest I.M (Moderate Pace)

2x200  @10-15s Rest I.M By 100 (Fly/bk./br/Free repeatx2) (Fast Try to Hold Pace)

1x400    I.M by 100 (negative Split)

Warm Down 300/6:00

6x50 Loosen @5-10s Rest Loosen

106 Minutes 4200 Yards

2-13-24 Lovestruck Laps

Warm-Up 1000/25:00

300 loosen

3x100 @10s rest Kick

4x50 @10s Rest Desc.1-4

4x25 Sprint Cycle 

Main-Set 2900/60:00 (Keep the intervals Short!)

2x200 @5-10s rest

2x150 @ 5s Rest

2x100 @ 5s Rest

2x50 @ 5's Rest 

50 recover

4x100 @5s Rest Free Desc. 1-4

4x50  @5's Rest -25 Fly -25 Bk

4x50  @5's Rest  -25 Br  -25 Free

4x50  @5's Rest   Free Desc. 1-4

50 Recover 

8x100 I.M @5-10s Rest

Cool Down 200/5:00

200 Loosen 

2-10-24 Puddle Pirates

Warm-Up 1200/30:00

300 Free 

300 Kick 

300 Pull

6x50 @10s Rest Choice build to fast 

    

Main Set 2400/60:00

3x200@15-20s Rest  Free Neg split

6x100@10-15s Rest  -O fast,-E Smooth

12x50@5-10s Rest  -O fast, -E Smooth

24x25@5-10s Rest  -O Fast, -E Smooth

Cool Down 300/6:00

2x100@10s Rest Free breathing every 5

2x50@10s Rest  Free  breathing every 3

3900 Yards 96 Minutes

2-8-24 300 Ways to Leave You Breathless

Warm-Up 1300/30:00

300 Free

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

8x50 @5-10s Rest Free Drill 

-O Flick Drill -E Zipper Drill

300 No Free

Main Set 2500/60:00

4x300 @ 15-20s Rest

-100 breathing Every3/5 -100,70-80% -100 Fast

1x100 @1:00 Rest - Kick

4x150 @10-15s Rest Pull Desc. 1-4

1x100 @1:00 Rest Kick

4x100 @5-10s Rest Free Desc. 1-4

1x100  Kick

Cool Down 200/5:00

200 loosen

4000 Yards  95 Minutes

2-6-24 Fly High, Back Glide, Breast Drive, Free Stride!

Warm-Up 800/20:00

300 Loosen

100 Kick Choice

6x50 @5-10s Rest Desc.1-3 ,4-6 Or Pull Choice equip.

100 Kick Choice

Main Set 2800/60:00

4x25 @5-10s Rest Fly Fast

1x100 @15-30s Rest Choice-Ez

4x50 @10-15s Rest Back Fast

1x200 @30s Rest Choice-Ez

4x75  @15s Rest Breast Fast

1x300 @:30s-1:00 Rest Choice-EZ

4x100 @15-30s Rest Free Fast

1x400 @1:00 Rest Choice-Ez

4x200 @30s Rest -Free Or I.M Fast

Cool Down 300/6:00

6x50 Choice .

3900 Yards 86 Minutes

2-3-24 Early Morning Short Practice

Warm-Up 800/15:00

1x300 Free

1x100 Choice Kick

4x50 @10s Rest  -25 i.m  -25 free

8x25 @10s Rest Choice Stroke -O Scull - E Build

Main Set 1800/40:00

5x100 @10-15s Rest Fast Free 

1x300 loosen/Active Recovery

8x50 @15s Rest -4 Fast Free -4 Fast I.M.O

1x300 loosen Active Recovery

4x50 @15-30s Rest Fast Free

4x25 @10s Rest Fast Free

Cool Down 300/6:00

6x50 Choice stroke loosen

61 Minutes 2900 Yards 

2-1-24 Start February with a Splash: The Pace Picks Up!

Warm-Up 800/20:00

300 Free

100 Kick

4x50 @0-15s  IMO-25 drill+25 build

8x25 @10-15s Rest Sprint Cycle 

Main Set 3000/70:00

1x500 @60s Rest Free Smooth and Steady

5x100 @30s Rest Fast Free

1x400 @60s Rest Free I.M

4x100 @30s Rest I.M Fast

1x300 @30s Rest Pull Free

3x100 @30s Rest Fast Free

1x200 @30s restFree I.M

2x100 @15-20s Rest IM Fast

1x100  @10s Free Free

1x100  Free All Out

Cool Down 300/6:00

6x50 Choice Loosen

4100 Yards 96 Minutes

1-30-24 Buoy, Oh Buoy, It’s Swim Time!

Warm-Up 900/25:00

300  Freestyle 

4x75 @10s Rest Rollin I.M

100 Kick

4x50 @10s Rest Free Desc. 1-4 

Drill 400/10:00

4x25 @(fins) Fly Drill  Fly arms with a flutter Kick

4x25 @ Double Arm back

4x25 @ Breast Drill -O Breast arms Fly kick -Br arms Free Kick

4x25  @Overcharge (Catch-Up Arms Kicking as fast as you can)

       

Endurance(Choice Equip) 1200/30:00

3x200 @10-15s Rest Desc.1-3

4x100  @10-15s Rest Build to fast -O Swim -E Kick 

4x50   @10s Rest  -25 Fast -25 Smooth

 

Main Set 1200/30:00

2x200 @15s Rest Free Neg Split 

8x50 @10-15s Rest Free   - O Sprint -E Smooth

4x75 @10s Rest Build to fast     

4x25 @10-15s Rest All out 

Cool Down 200/4:00

200 loosen

3900 yards 99 Minutes

1-27-24 Kick, Pull, Gasp, Repeat!

Warm-Up 700/15:00

300 Free

200 -50 Free-50 No Free

200 Free Build

Free Drill 600/15:00

6x100 @10s rest

1. Single Arm

2. Catch-Up

3.Fist Drill

Pull 900/20:00

1x300 @20s Rest Negative Split 

3x100 @10-15s Rest Desc.1-3 

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

Kick 600/15:00

3x100 @10s Rest Steady Kick

4x50  @10s Rest Desc. 1-4

4x25  @15s Rest all out

Main 1000/25:00

4x100 @10-15s Rest -25 Fast -25 Ez -25 Build -25 Sprint

4x100 @10s Rest I.M

2x100 @10s Rest Free Build to Sprint

Sprint 200/5:00

8x25 @ 15s Rest All out 

Cool Down 200/5:00

200 Loosen

4200 Yards 100 Minutes 

1-25-24 New Year, Fast Gear!

Warm-Up 900/25:00

200 Free

100 I.M

200 Kick

100 Pull

200 No Free -Mix it up

100 Choice Stroke Build to 80-90%

Drill Set 600/15:00

8x25 @ 5-10s Rest I.M.O, -O Drill -E Swim.

4x50 @ 5s Rest Free Fist Drill 

4x50 @5-10s Rest Free Breathing every 3/5/5/3 by 50 

Pre-Set 500/12:00

4x75 @10s Rest -50 Free Build to 80% -25 I.M

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

Main Set 1200/25:00

4x50  @5-10s Rest Free Pull

2x150 @10s Rest -50 Free Build-50 No Free-50 Free Fast

4x50  @5-10s Rest Free Desc. 1-4

3x100 @10s Rest Build each 100 to fast

8x25  @5-10s Rest  -O 1/2 F 1/2 Smooth -E 1/2 Smooth 1/2 Fast

Speed 600/15:00

12x25 @10-15s Rest Free All Out

1x200  Kick Or Swim EZ/Active Recovery

4x25  O.T.B Sprints

Cool Down 200/5:00

200 Loosen 

1-23-24 Tidal Tactics

Warm-Up 800/20:00

200 -3 Free Stokes 4 Back Strokes(3/4/3)

200 Reverse Free I.M

200 Pull

200 Kick

Drill 800/20:00

4x100 @ 10s Rest

-O Zipper W/ Catch up -E Fingertip Drag W/ Catch-up

4x100  @ 10s Rest

-O Free Flick Drill -E 3 Strokes 6 kicks

Main Set 1500/35:00

3 Rounds

1x200  @10-15s Rest Choose your own order I.M

4x50  @5s Rest 80% Effort Free 

4x25  @10s Rest I.M Order Fast

Speed (Fins) 800/20:00

4x(100+50+2x25)

100= @5-10s Rest Rest 1p 6K

50= @10s Rest Build to Sprint

25= @10s Rest Sprint

Cool Down 200/4:00

200 Loosen

4100 Yards 99 Minutes

1-20-24 Dive In, Freak Out

Warm-Up 800/25:00

4x200 @10-15s rest

-O -50 Free-50 Back -50 Br -50 Free

-E 100 Free -50 No Free -50 Free

Tech And Drill 600/15:00

6x50 @5-10s Rest Free Drill/ Zipper With Fingertip Drag

6x50 @5-10s Rest Back Drill -25 Right Arm -25 Left arm

Kick 400/10:00

8x50 @10s Rest

-O Flutter Kick

-E Fly or Breast

Main Set 1400/30:00

2x200 @15s Rest  I.M

4x100 @10-15s Rest  -25 Fast Free -25 Ez Bk -25 Fast Free -25 ez Breast

4x50  @10s Rest Free -O Build - Sprint

4x100 @ 10s rest-75 Smooth -25 Sprint

Sprint 600/15:00

3x100 @10-15s I.M

6x50 @:30 Seconds Free Sprint

Cool Down 200/5:00

200 loosen

4000 Yards 100 Minutes

1-18-23 Swimming Through Winter

Warm-Up 1000/25:00

3x100 @10s Rest  Last 25 No Free 

12x25 @ 5-10s Rest

- O Streamline Kick -E Choice Stroke Drill 

3x100 @ Pull W/ a Buoy  

4x25  @ Sprint Cycle  

Underwater Power 400/10:00

16x25 @5-10s Rest  

- Odd: Underwater Dolphin Kick as far as Possible-Into Smooth Free, -E Fly or Back Stroke 

Main Set 1600/40:00

    2 Rounds (RD1 No Equip RD2 Choice Equip)

1x200  @10s Rest Free, Steady/Slightly Uncomfortable pace 

4x25   @15s Rest-1 Free All out  

4x100  @10s rest Desc. 1-4

4x25   @15s Rest All Out Free  

Speed Set 700/20:00

3x100 @10-15s Rest I.M

6x50  @10s rest Free,3-6 U/W Dolphin Kicks Desc. 1-3,4-6 

4x25  @15s Rest  -Choose Stroke, Sprint 

Cool Down 200/5:00

8x25 Dolphin Dive

3900 Yards 100 Minutes

1-16-23 Splash into Speed and Stamina

Warm-Up 900/25:00

300 Loosen every 3rd 25 Backstroke

4x100 @10s Rest Free -25K-50D-25Build

4x50 @10s Rest Desc. 1-4

I.M 400/10:00

4x100 @10s Rest I.M 

-O Drill -E Swim

Kick 400/12:00

1x400 Steady Kick

Pull (Choice Equip) 400/10:00

1x200 @10s Rest  Focus on Technique and powerful Pulls

4x50  @ Build each to Fast

Main Set 1350/30:00

3x200 @10s Rest Desc.1-3

3x150  @10-15s Rest Build each 150 to Fast by 50's

3x100 @ 30s Rest All out

Speed 300/6:00

12x25 @10s Rest

-O All out  -Even Smooth

Cool Down 200/4:00

4x50 Choice Stroke Smooth

3950 Yards 97 Minutes

1-11-24 Winter Water Warrior Workout

Warm-Up 1000/25:00

300 Loosen

4x50 @10s Choice Stroke -25 K-25 Drill

4x50 @10s Choice Stroke -25 Drill -25 Swim

8x25 @10s rest Free Drill Overcharge Drill (catch-up Arms Fast kick)

4x25 @10s Rest Sprint Cycle

Pre-Set 800/20:00

1x200 Kick

4x50  @5-10s Rest Pull 

2x100 @10s Rest Build Each 100

8x25  @5-10s rest

-O F

-E Smooth

Main Set 1900/45:00

4x200 @10-15s Rest 70% Effort Choice Equip

4x100 @10s Rest I.M

8x50  @10-15s Rest -Odds Fast -Evens Smooth

4x75  @10s Rest Fly/bk/br 

2x150 @5-10s Rest Negative Split by 75

4x25 @ 10s Rest Free  All Out

Cool Down 200/5:00

4x50 Choice Stroke Smooth

4100 Yards 95 Minutes

1-6-24 Poolside Power in '24

Warm-Up 950/25:00

300  Free 

4x75  @10s Rest -O: 50 Single-Arm Freestyle-25 D.P.S -E 50 Single Arm Back Stroke -25 DPS

2x75  @10s Rest Free or Back Build to Fast

2x100 @10s Rest I.M 

Pre-Set 850/25:00

3x50    @10s Rest Backstroke (Focus on a Strong Kick)

1x150  @15s Rest Freestyle Breathing every 3 

4x75    @10s Free Rest Descend 1-4

1x200  @20s Rest Free Breathing every 3/5 by 50

2x25   @5s Rest Breaststroke with emphasis on glide

Main Set 1850/45:00

3x150  @15s Rest Freestyle Pull 

10x25  @10s Rest Choice stroke, Sprint

4x100  @20s Rest Freestyle, each 100 with a different breathing pattern

8x25    @10s Rest -O fly, -E Free All out 

1x400  @30s Rest Freestyle, building each 100

6x25    @10s Rest Backstroke, Fast

Cool Down 200/4:00

200 loosen

3850 94 Minutes

1-4-23 Early Year Endurance

Warm-Up 1000/25:00

300 Loosen

5x50 @5-10s Rest  -O Finger Tip Drag -Evens Fist Drill

200 Pull

3x50 @5s Rest Kick

100 I.M

Pre-Set 700/15:00

2x50  @5-10s Rest Free Drill -5 Strokes 6 Kicks

1x200 @10s Rest Free Breathing every 3 W/ a Steady Kick

4x50  @10s Rest Free Desc. 1-3. Hold 4

1x100  @10s Rest Free Breathing Every 5 W/ a Steady Kick

4x25  @5-10s Rest Scull w/ a Steady Kick

Main Set 2300/50:00

4x200 @15s Rest Steady Pace Consistent Technique  

8x25   @10s Fast 

3x200 @20s Negative Split  

6x25   @10s Fast 

2x200 @20s Rest Build Each 50 

4x25   @10s Rest Fast 

Cool Down 200/4:00

200 Loosen

4200 Yards 94 Minutes

1/2/23 Splash into the New Year

Warm-Up 900/25:00

300 -100 Free -50 Back

6x50 @5-10s rest -25 Kick -25  Free Drill.

4x50 @10s Rest Desc 1-4

4x25 @10s rest Sprint Cycle. 

Drill  700/20:00

8x25 @5-10s Rest -O Right Arm -E Left Arm

4x50 @10s rest Free Drill 3/6/3 (3 Strokes 6 Kicks)  

4x75 @10s Rest -50Fist Drill -25 Build.

Kick 400/12:00

1x200 @15-20s Rest Free kick without fins

1x200  Free kick w/ fins Build the 200 to fast

Main Set 1500/35:00

4x75 @10s Rest Rolling I.M

3x200 @5-10s Rest Free Pull Steady Pace

4x100 @10s Rest  Free Desc. 1-4

4x50 @5-10s Rest -25 Fast -25 Smooth

Speed(Mix up strokes and Equipment) 400/10:00

4 Rounds

1x50  @10s rest All Out

2x25  @10s Rest All out

:30-1:00 Min Rest in between Rounds

Cool Down 200/4:00

200 EZ

4100 Yards 116 Minutes