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
on

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
on

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 
on

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 
on

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
on

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
on

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 
on

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
on

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

on

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
on

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 

on

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 

on

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
on