2-22-25 Deep Focus, Fast Swimming

Warm Up  1200/25:00

300 Free Losen

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

6x50 @:10-15s Rest I.M Switch 

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

4x25 @:10-15s Rest Sprint Cycle  

Set 1  1200/25:00

1x300 @:15-30s Rest Breathing 3/5/7 Per 25, 12-18 Strokes Per 25.

2x150 @:15-30s Rest Pull Build by 50

3x100 @:10s Rest Descend  1-3.

4x50 @:15s Rest -Odds Active Recovery -Evens Sprint

4x25 @:15s Rest Sprint

Set 2 900/20:00

6 Rounds

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

1x50  @:15s Rest Ascend to Smooth

Set 3 500/10:00

2  Rounds

1x100 @:10-15s Rest Free 80% Max Effort

1x75  @:10-15s Rest Backstroke, Build. Emphasize Kick/Underwaters.

1x50  @:10s Rest Kick Sprint

1x25  @:15s Rest Choice Stroke Fast

Cool  Down 200/5:00

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

3900 Yards 85 Minutes

2-19-25 Paddle & Power

Warm Up 800/20:00

4x100 @ -75 Swim -25 Choice Drill 

-Even Lane, Drill Stroke= Fly/Breast 

-Odd Lane, Drill Stroke= Back/Breast

4x100 @:10s Rest Kick #1.Flutter Kick #2.Dolphin Kick(Focus on Underwaters) #3.Breast Kick #4.-25 Right Side Kick -25 Left Side Kick

Set 1 1000/20:00

4 Rounds

1x25 @10s Rest Drill

1x50 @10s Rest Build 

1x75 @:15s Rest Fast

1x100 @:20s Rest Active Recovery

Set 2 800/20:00

4x100 @:15s Rest  Pull W/ Snorkel Paddles (Limit Stroke Count 12-18 Strokes per 25)

4x100 @:15-20s Rest -50 Fist Drill -50 Build 

Set 3 900/20:00

1x200 @:15s Rest -50 Breathing every 3 -50 Breathing every 5

2x150 @:15s Rest Build Each 150 by 50's

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

8x25 @:10-15s Rest Sprint, No Breath last 5 Yards

Cool Down 300/5:00

200 Choice Smooth 

4x25  -Odds Double Arm Back -Evens Dolphin Dive

3800 Yards 85 Minutes

2-17-25 Switching Gears

Warm Up 900/20:00

2x100 @ Distance Per Stroke Free

2x100 @:10-15s Rest Last 25 No Free

8x25 @:10-15s Rest Dolphin Kick -Odds on Stomach -Evens on Back

6x50 @:10-15s Rest -Odds 3 Strokes Right Arm 3 Strokes Left Free -Even Fist Drill

Main Set 2700/60:00

4x250 @:15-30s Rest #1.70% Max Effort Breathing every 3 #2.-50 Drill -50 Fast #3. Build Each 50 to 90% #4. 70% Max Effort,No Breath last 5 Strokes into the wall

8x50 @:10-15s Rest -Odds Sprint  -Evens Active Recovery

6x100 @:15-30s Rest -Odds 50 Breathing every 3, 50 Breathing every 5. -Evens Build to Fast

3x100 @:15-20s Rest  I.M Descend 1-3

8x50 @:10-15s Rest -Odds Sprint  -Evens Active Recovery

Cool Down 300/5:00

2x50  Free

4x25 Back Stroke

2x50 Breaststroke

3900 Yards 85 Minutes

2-15-25 Sight Like a Hawk, Sprint Like a Shark

Warm Up 900/20:00

300 Loosen as -50 Free -50 Back -50 Breast

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

4x75 @:15-20s  Rest Choice Stroke -25 Drill -50 Swim

4x25 @:10-15s Rest Choice Stroke Build to Fast

Main Set 2700/60:00

4x125 @:15-30s Rest  -100 Free 80% Max  Effort -25 Backstroke Recover

10x100 @:15s Rest -Odds 4-6 Underwaters Per Wall 70% Max Effort -Evens Sighting Every 6th Stroke.

2x250 @:20-30s Rest  Pull #1. Build #2. Negative Split

8x25 @:15s Rest -Odds Free, Fast Breathing Every 5. -Evens Backstroke Recover. 

4x75 @:10-15s Rest  -Free Sighting Every 3rd, 5th, 7th, Stroke Per 25.

8x25 @:15s Rest -Odds Fast Free No Breath -Evens Backstroke Recover

Cool Down 200/5:00

100 Back

50 Breast

50 Free

3800 Yards 85 Minutes

2-10-25 Chlorine Chronicles

Warm Up 800/25:00

200  Choice Loosen

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

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

4x50 @:10-15s Rest Pull Breathing 3/5 Per 25

Main Set 2700/60:00

6x150 @:15-20s Rest -Odds -50 Drill -50 Kick -50 Swim  -Evens -50 Builld -50 Fast -50 Smooth

3x300 @:20s Rest Descend 1-3.

12x50 @:15-30s Rest -Odds Build to 90% -Evens 85% Max Effort

6x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

Cool Down 200/5:00

100 Choice

50 Back

2x25 Max Underwater Free

90 Minutes 3700 Yards

2-8-25 Hydro Heroes

Warm Up  1000/25:00

300 Choice Loosen

2x100 @:15s Rest Fins -50 Max Underwater -Free Drill

4x50 @:10-15s Rest Kick Build

4x50 @:10-15s Rest I.M Order D/S

4x25 @:10-15s Rest Sprint Cycle 

Main Set 2500/55:00

1x400  Pull Negative Split

1x50 @:30s Rest Active Recovery

2x300 @:15-20s Rest I.M No Fly #1. Drill #2.Swim (75 Free -75 Bk -75 Br -75 Free)

1x50 @:20s Rest Active Recovery

3x200 @:15s Rest Descend 1-3. 

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Kick Build Each 100

1x50 @:30s  Rest Active Recovery 

5x50 @:15s Rest -Odds All Out -Evens Smooth

Cool Down 200/5:00

4x50  -25 Choice -25 Double Arm backstroke

85 Minutes 3700 Yards

2-5-25 Drop the Hammer

Warm Up 800/20:00

400 Choice Loosen

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

2x100 @:10-15s Rest I.M 

8x25 @:10-15s Rest Kick -Odds Flutter -Evens Dolphin Kick 

Pre Set 600/15:00

3x(4x50) @:10-15s Rest Choice Stroke

#1.Drill

#2.Build

#3.Drill

#4. Fast

Kick 400/10:00

8x50 @:15s Rest

-Odds -25 Build -25 Fast

-Evens Smooth

Main Set 1600/35:00

A. 6x100 @:15s Rest(Snorkle)

-Odds -50 Strong(85%) -50 Lowest Stroke Count Possible

-Evens -50 Lowest Stroke Count Possible -50 Strong(85%)

B. 3 Rounds

1x75 @:15s Rest 25 Strong -50 Smooth

1x50 @:15s Rest Build 

1x25 @:20s Rest Fast 

C.  8x50 @:20s Rest 

-Odds Free Max Underwaters

-Evens Stroke Race Pace 

Pull Set 400/10:00

4x100 @ Pull(Paddles and Buoy) Negative Split Each 100 60%/80%

Cool Down 200/5:00

200 -25 Free -25 Back

2-3-25 Master Your Pace

Warm Up 800/20:00

200 Swim 

4x50 @:10s Rest Kick Build each 50

4x50 @:15s Rest Drill/Swim

200 Pull

Part 1 450/10:00

1x50 @:10s Rest Distance Per Stroke Free

1x100 @:10s Rest -50 Catchup -50 Swim

1x150 @:10s Rest -50 Kick -50 Pull -50 Swim 

1x100 @:10s Rest -Breathing 3/5/7/5 by 25 

1x50 @:10s Rest - Smooth Free 

Part 2 700/15:00

2x25 @:5s Rest Free Fast

3x25 @:7s Rest Free Fast

5x25 @:10s Rest Free Fast

7x25 @:15s Rest Choice Stroke Fast

11x25 @:20s Rest Choice Stroke Fast

Part 3 1050/20:00

3x(3x100+1x50)

100= @:15s Rest Descend 1-3

50= @:30s Rest Fast

Part 4 700/15:00

1x200 @:20s Rest Negative Split 2nd 100 at least 3 Seconds Faster 

2x100 @:15-30s Rest Trying to hold 1-Second Difference between 100's

4x50 @:15s Rest -25 Low Stoke Count -25 High Tempo

Cool Down 300/5:00

3x100 #1.Back #2.Free #3. Choice

85 Minutes 4000 Yards 

2-1-25 Threshold Test Drive

Warm Up 850/20:00

300 loosen

200 Kick

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

6x25 @:10-15s Rest Choice Stroke Build to Fast

Main Set 3000/70:00

12x50 @:10s Rest Descend by groups of 4 - Last 4x50's Are Fast

1x200 @1:00 Min Rest Active Recovery

4x100 @1-2:00 Mins Rest Choice Equipment All Out

1x400 @:1-2:00 Mins Rest Active Recovery

4x50 @1:00 Min Rest  Choice Equipment All Out

1x200 @:1:00 Min Rest Kick OR Drill

4x50 @1:00 Min Rest  Choice Equipment All Out

1x400 @:1-2:00 Mins Rest Active Recovery

4x100 @1-2:00 Mins Rest Choice Equipment All Out

Cool Down 300/5:00

1x100 Swim 

1x100 Kick or Backstroke

1x100 Double Arm Back with a Breast Kick or Scull

4150 Yards 95 Minutes

1-29-24 Push Your Limits

Warm Up 1000/20:00

2 Rounds

300 Loosen

100 -4 Strokes Fly, 8 Strokes Back, 4 Strokes Breast, 8 Strokes Free, (Round 2 Reverse 8 Strokes Free,4 Strokes Breast,8 Strokes Back,4 Strokes Fly)

100 -Kick last 50 Build

Main Set 2600/60:00

2x200 @:15-30s Rest -Odd 100 I.M 100 Free -Even I.M

2x150 @:15-30s Rest Negative Split 60%/80%

2x100 @:15-30s Rest Build

2x50 @:30s Rest Race Pace 

1x50 @:30s Rest Active Recovery

4x50 @:10-15s Rest -Odds Head Up Free Style  -Evens Finger tip Drag Drill

4x75 @:10-15S Rest  -as Kick/Scull/Swim

4x100 @ #1.last 50 Fast #2. Last 75 #3.Fast #4.Faster!

1x50 @:30s Rest Active Recovery

4x75 @:15-30s Rest -Odds -25 Fast Kick -50 Smooth Swim -Evens -50 Fast Swim -25 Smooth Kick 

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

4x25 @:15s Rest All Out Swim

Cool Down 300/5:00

4x75 @:15s Rest Free

-Odds Breathing 3/5/7

-Evens Breathing 7/5/3

3900 Yards 85 Minutes

1-27-24 Masters Marathon

Warm-Up 1000/25:00

100 Drill

200 Loosen

4x75 @:15s Rest Rollin I.M

200 Kick

4x25 @:10-15s Rest Sprint Cycle 

Main Set 3200/65:00

4x100 @:10-15s Rest  Kick 1st,25 Fast 2nd, 50 Fast 3rd, 75 Fast ,all Fast 

1x100 @:30s Rest 100 Choice Smoth

4x200 @:15-30s Rest 80% Effort Trying to Hold a consistent time

1x100  @:30s Rest 100 Choice Smooth

4x150 @:10s Rest Descend 1-4.

1x100 @:30s Rest 100 Choice Smooth

4x100 @:15-30s Rest Fins-Build Each 100 to Fast

1x100 @:30s Rest 100 Choice Smooth

4x75 @:10-15s Rest Kick Last 25 Fast

1x100 @:30s Rest 100 Choice Smooth

4x50 @:15-30s Rest Choice Stroke Fast

Cool Down 200/5:00 

8x25 Breathing @ 4,3,2,1,1,2,3,4

4400 Yards 95 Minutes 

1-25-25 Interval Grind

Warm Up 1000/20:00

3x100 @:15s Rest Choice Loosen

4x75 @:15s Rest -Odds Kick/Swim/Drill -Evens Swim/Drill/Build 

5x50 @:15s Rest -Odds Kick Build -Even Swim Build

6x25 @:10-15s Rest  Choice Stroke x2 Build x1 Sprint 

Main Set 3000/65:00

4x50 @ Choice Kick *Pick Fastest Interval you can hold

1x200 @:30s Rest -100 Smooth -100 Build to 70%

4x50 @:15-30s Rest Butterfly -Odds Drill -Evens Fast

1x200 @:30s Rest Backstroke -50 Swim -50 Drill

4x50 @ Pull *Pick Fastest Interval you can hold

1x200 @:30s Rest Free -50 Swim -50 Drill

4x50 @:15s Rest Back Descend 1-4.

1x200 @:30s Rest I.M

4x50 @ Kick *Pick Fastest Interval you can hold

1x200 @:30s Rest Free I.M

4x50 @:15-30s Rest Breast -Odds Build -Evens Fast

1x200 @:30s Rest  Free Breathing 3/5 by 50

4x50 @ Pull *Pick Fastest Interval you can hold

1x200 @:30s Rest Perfect Technique Free

4x50 @:30s Rest Free -Fast!

Cool Down 200/5:00

200 Choice Loosen

4200 90 Minutes

1-22-25 Building Champions

Warm Up 900/20:00

300 Loosen

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

100 I.M

100 Pull

4x25 @:15s Rest Sprint Cycle 

Main Set  3250/65:00

3x100 @:15s Rest Free Pull Build Each 100

1x200 @:30s Rest Choice Stroke /I.M

4x75 @:15s Rest Free Descend 1-4

1x200 @:30s Rest Choice Stroke /I.M

6x50 @:10-15s Rest  Descend 1-4 Hold 5&6

1x50 @:30s Rest Active Recovery

2x100 @:15-20s Rest Free Pull Build Each 100

1x200 @:30s Rest No Free

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

1x200 @:15s Rest No Free

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

1x50 @:30s Rest Active Recovery

1x100 @:15s Rest Free Build

1x200 @:30s Rerst Choice Stroke

2x50 @:15s Rest -25  1/2 Scull 1/2 Fast -25 1/2 Fast 1/2 Scull 

1x200 @:30s Rest Choice Stroke 

4x25 @:15s Rest Free All Fast

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25  Choice 

90 Minutes 4350 Yards

1-20-25 Odds Are You’ll Be Faster

Warm Up 1000/25:00

400 Loosen

300 Pull

200 Kick

100 Drill

Main Set 3000/65:00

8x75 @:10-15s Rest -Odds I.M Order No Free -Evens I.M No Fly

8x50 @:15-30s Rest -Odds Fast -Evens Smooth

8x50 @:15-30s Rest -Odds Fast -Evens Smooth

1x100 @:30s Rest Active Recovery

4x75 @:15-30s Rest -25 Fast -50 Smooth

4x75 @:15-30s Rest -25 Fast -50 Smooth

1x100 @:30s Rest Active Recovery 

8x50 @:15-30s Rest Free -Odds 90% -Evens 70%

8x50 @:15-30s Rest -Odds Stroke 90% -Evens Free Easy

Cool Down 200/5:00

8x25 @:10-15s Rest Breathing 4,3,2,1,1,2,3,4  

4200 Yards 90 Minutes

1-18-25 Bubble Busters

Warm Up 700/15:00

300 Loosen Mix It Up

200 Kick

200 Pull 

Pre Set 1150/25:00

4x75 @:15-30s Rest -25 Scull -50 Build Swim

1x100 @:15-30s Rest Active Recovery

6x125 @:15-30s Rest -75 Kick-50 Build

Main Set 2100/45:00

3 Rounds

1x200 @:15-30s Rest Pull -Round#1.Smooth. Round#2.70%.Round#3.Smooth

3x100 @:15-20s Rest Descend 1-3 To 70/80/90% By Round

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

Cool Down 200/5:00

8x25 @:10-15s Rest Free Breathing 4,3,2,1,1,2,3,4

4150 Yards 90 Minutes

1-15-25 Powerhouse Pushes

Warm Up 950/20:00

300 Loosen

200 -50 Kick -50 Swim -50 Drill -50 Swim

150 Perfect Free 

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

4x25 @:10-15s Rest Sprint Cycle 

Speed(Low Rest) 700/15:00

2 Rounds - Round 1 Fast = Free Round 2 Fast = Choice

2x25 @:5-10s Rest Fast 

1x75 @:5-10s Rest Speedy Pace(200-500 Pace) 

1x25 @:5-10s Rest Rest Fast 

1x75 @:5-10s Rest Speedy Pace(200-500 Pace) 

1x25 @:5-10s Rest Fast 

1x100 @: Reset. Perfect Technique Free Active Recovery

I.M 1900/45:00

1x200 @:15-20s Rest I.M Or Free I.M(Free Instead of Fly)

6x25 @:10-15s Rest Fly Descend 1-3 ,4-6

2x200 @:15-20s Rest   I.M Or Free I.M(Free Instead of Fly)

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

3x200 @:15-20s Rest  I.M Or Free I.M(Free Instead of Fly)

2x75 @:10-15s Rest Breast Build 

1x200 @:15-20s Rest  Free Negative Split

Cool Down 300/5:00

6x50 @ -Kick -Scull-Swim by 50

3850 Yards 85 Minutes

1-13-25 Fast, Fun, and Focused

Warm Up 1100/25:00

300 Choice Loosen

8x50 @:10s Rest as Kick/Swim/Drill/Swim By 50

4x75 @:15s Rest Choice Stroke Build each 75

4x25 @:10-15s Rest Sprint Cycle

Main Set 2700/60:00

2 Rounds

3x100 @:15s Rest Build each 100 to 90% on last 25

1x300 @:15-30s Rest As -75 Free -25 I.M Order

6x75  @:10s Rest #.1-3 Free/No Free/Free #.4-6 No Free/Free/No Free  -Middle 25 Is Fast

1x50 @:30s Rest Active Recovery

2x100 @:15s Rest -Odd Right Fin, Left Paddle -Even Left Fin, Right Paddle

1x50 @:30s Rest  Active Recovery

Cool Down 200/5:00

100 Kick

100 Choice

90 Minutes 4000 Yards 

1-11-25 All Systems Go

Warm Up 900/20:00

300 Loosen 

4x75 @:10-15s Rest I.M Order  K/D/S by 25

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

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

Pre Set 650/15:00

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

6x25 @:15-30s Rest Max Underwater (Fins Optional)

6x50 @:10-15s Rest #.1-3 Free Breathing 3/5/7  #.4-6 Max Underwaters off Each wall

Main Set 2250/50:00

3 Rounds

1x200 @:15-30s Rest -Pull(Buoy,Pads) Breathing 3/5 by 50

2x75 @:15-30s Rest Choice Stroke Build to Fast

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

4x25 @:15s Rest Fast -Odds Rounds Free -Even Rounds No Free

2x50 @:15s Rest -25 Fast -25 Smooth 

Cool Down 200/5:00

200 Loosen

4000 Yards 90 Minutes

1-8-25 Underwater Mastery

Warm Up 800/20:00

300 Loosen

200 Kick

100 I.M

8x25 @:10-15s Rest Sprint Cycle (Fast/Ez, Ez/Fast,Build,Sprint by 25)

Pre Set (fins) 550/10:00

4x25 @:30s Rest Max Underwater

3x50 @:15-20s Rest Rest 4,5,6 Dolphin Kicks Off the wall By 50

4x25 @:30s Rest Max Underwater

6x50 @:15-20s Rest 3/5/7 Breathing by 5

Main Set 2300/50:00

2  Rounds

4x75 @:10-15s Rest Choice Stroke Build Each 75

1x300 @:1:00 Min Rest Swim/Pull 80% Max Effort

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

1x200 @:30s Rest Swim Negative Split

4x25 @:15-30s Rest Max Under Water

1x50 @:30s Rest Active Recovery

Speed(Choice Equipment/Stroke) 300/5:00

12x25 @:10-15s Rest Choice Stoke 2 Fast 1 Smooth

Warm Down 200/5:00

200 -50 Swim -50 Kick -50 Scull -50 Swim

100 Mins 4150 Yards

1-6-25 Push Your Limits

Warm Up 1050/25:00

5x150 @:15s Rest -Swim -Kick -Drill -Pull -Swim by 150

4x75  @:15s Rest -25 Kick -50 Build

Kick 450/10:00

5x75 @:15-20s Rest -25 Build -25 All out -25 Smooth

3x25 @:20s Rest All out 

Main Set 2100/45:00

3 Rounds

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

3x100 @:15-30s Choice Stroke -25 Smooth -50 Fast -25 Smooth

4x25 @:15-30s Rest Choice Stroke Fast

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

Cool Down 300/5:00

4x50 -25 Double Arm Back -25 Choice,Smooth

2x25 Scull 

1x50 Kick

85 Minutes 3800 Yards

1-3-25 Focus and Fire

Warm Up 900/25:00

300 Loosen

4x75 @:10-15s Rest -Odds, Kick/Swim/Drill -Evens, Kick/Drill/Swim

3x50 @:10-15s Rest -25 Scull -25 Build

6x25 @:10-15s Rest Choice Stroke Build

Main Set 2700/60:00

3 Rounds

6x50 @:15s-20s Rest -Odds Build to Fast -Evens Smooth

3x50 @:10-15s Rest I.M Switch

4x25 @15s Rest Choice Stroke Fast

6x50 @:15s Rest -Odds Sprint -Evens Build to Fast

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

Cool Down 300/5:00

2x50 @:10-15s Rest Double Arm Backstroke w/ a Breastroke Kick

2x50 @:10-15s Rest Swim 

2x50 @:10-15s Rest Kick/Swim

3900 Yards 90 Minutes

1-2-25 Fresh Starts, Fast Finishes

Warm Up 800/20:00

300  Choice

200  Kick

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

4x25 @:10-15s Rest Sprint Cycle 

Drill 500/10:00

4x25 @:10-15s Rest Front Scull

4x25 @:10-15s Rest Free Thumb Your Thigh Drill

2x50 @:10s Rest 3 Strokes 3 Second Glide

2x50 @:10-15s Rest Finger Tip Drag Drill

4x25 @:10-15s Rest Catch Up Drill (thumb touches thumb) Fast Kick

Main Set 2500/55:00

(Choice Stroke Choice Equipment)

5x100 @:15s Rest Smooth

5x100 @:15s Rest Last 25 is Fast

5x100 @:15-20s Rest Last 50 is Fast

5x100 @:15-25s Rest Last  75 is Fast

5x100 @:15-30s Rest Fast 

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ a Breast Kick

4000 Yards 90 Minutes