4-8-25 Stroke Count Focus

Warm-Up 900/20:00

300 Loosen

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

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

4x25 @:10s Rest  Count Strokes try to be under 12-18

4x25 @:10-15s Rest Sprint Cycle

Stroke Count 1000/25:00

4x100 @:15s Rest -50 Distance Per Stroke -50 Build

4x75 @:20-30s Rest Paddles -25 DPS -25 Build -25 Sprint 

4x25 @:15s Rest, Scull For 5 Seconds, Swim for 4 Strokes 

2x100 @:15s  Trying to hold  lowest stroke Count, under 16 if possible

Stroke Count And Pace 1100/25:00

4x50 @:10-15s Rest Descend 1-4. Try to increase speed while reducing your stroke count per 50.

3x100 @:15s Rest Zone 3 (Moderate Speed) Trying to Hold Tempo + Stroke Count

2x150 @:20s Rest Descend Each 50.Try to swim faster while reducing strokes by each 50

2x100 @:15s Rest Kick w/ Fins -25 Fast -25 Smooth

1x100 @  Free Breathing 3/5/7/3

Stroke Count/Sprint 900/20:00

4x50 @:15s Rest -25 Dps -25 Fast 

2x100 @:20s Rest Build to Fast

1x100 @:15s Rest -25 Fast -25 DPS

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

4x25 @:15s Rest -Odds DPS -Evens Sprint

2x50 @:15s Rest Perfect Technique -Snorkel and Fins

Cool Down 200/5:00

1x100 Drill/Swim

1x100 Easy Back or Breast

4100 Yards 95 Minutes

4-5-25 Race Ready Reps

Warm Up 1000/25:00

300 Choice Swim

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

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

4x50 @:10s Rest Descend 1-4

1x100 -25 Double Arm Back -25 Breast with a Dolphin Kick

1x100 Swim Breathing 3/5/7/3 Per 25

Pre Set 900/20:00

4x25 @:10-15s Rest Sprint Cycle 

2x50 @:15-30s Rest Dive Or Push Sprint to 15m Cruise to Finish

4x50 @:10-15s Rest Pull Focusing on Lowest Stroke Count Possible

2x100 @:15-30s Rest Build Each 25 to Fast

1x100 Active Recovery

Race Simulation 1400/30:00

2x100 @:2-3 Mins Rest Main Stroke All out - Get your time.

1x200 @:Reset  Active Recovery

2x50 @1-2:00 Mins Rest, All Out. Get Your Time. Trying to be Faster than your 100s.

1x200 @Reset Active Recovery 

2x100 @:2-3 Mins Rest Main Stroke All out -Compare your times

1x100 @ Active Recovery

Rebuild Speed 600/15:00

4x25 @:10s Rest -Odds Scull -Evens Swim

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

4x75 @:20-30s Rest -25 Lowest Stroke Count Possible -25 Build  -25 Sprint

Cool Down 200/5:00

1x100 Choice Swim

1x100 Back or Breast

4100 Yards 95 Mins 

4-3-25 Full Send

Warm Up 800/20:00

300 Choice Loosen

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

4x25 @:10s Rest - Odds Drill -Evens Scull

4x50 @:15s Rest Choice Stroke Build to 90%

Pre Set 650/15:00

8x25 @:15s Rest -Odds 1st 15 M Fast -Evens -Last 10 Meters Fast

4x50 @:15s Rest Pull w/ Paddles -25 Fast -25 Double Arm Back

1x200 @ Done Like a Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ EZ ½ Fast. -25 Build. -25 Sprint.)

1x50 Active Recovery

Main Set 2000/45:00

4 Rounds

4x25 @:30s Rest -Odds Choice Stroke Sprint (Off The Block) -Evens Cruise

2x50 @:15s Rest -Odds -25 Fast -25 Cruise -Evens -25  Cruise -25 Fast

1x100 @:15s Rest Favorite Stroke Negative Split

1x100 @:15s Rest Choice Kick Build each 25 to fast

1x100 @ Reset Active Recovery(-Odd Rounds Pull -Even Rounds Swim)

Speed 400/10:00

4x25 @:15-30s Rest -No Breath to 15 Meter(Smooth), Race Finish 

4x50 -Odds 15m Sprint into Cruise Finish -Even 15m Cruise into Sprint Finish

4x25  Choice  Stroke All out 

Cool Down 200/5:00

100 Swim 

4x25 -Odds Scull -Evens Swim

4050 Yards 95 Minutes  

4-1-25 Master The Basics

Warm Up 800/20:00

300 Choice Loosen

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

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

4x25 @:10s Rest -Odds Scull -Evens Finger Tip Drag Drill

Stroke Drill 1000/25:00

*Drills Fly:3/3/3 Back:Single Arm Breast:2k1P Free:Catchup

4 Rounds I.M Order By Round

4x25 @:10s Rest Drill

2x50 @:10-15s Rest Kick

1x50 @:15s Rest Build

Turns 800/20:00

8x25 @:10s Rest 4-6 Fast Dolphin Kicks 3 Strokes Fast , Cruise the Rest

4x50 @:10-15s Rest -25 Build to a fast Turn , Fast Breakout -Cruise the rest

6x50 @:10-15s Rest I.M Switch -Focus on Underwaters Breakouts and turns

1x100 @ I.M Perfect Technique

Tempo/Pace 900/20:00

3x100 @:15s Rest Descend 1-3 Maintain Stroke Count

2x200 @:20s Rest Pull w/ Paddles -100 Build -100 Hold Build Pace

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

Cool Down 300/5:00

1x100 Pull

1x100 Kick

4x25 Scull

3800 Yards 90 Minutes

3-29-25 Sighting and Surging

Warm Up 800/20:00

300 Choice Swim

4x50 @:10-15s Rest Streamline Kick on Back -25 Breast -25 Flutter

4x50 @:15s Rest Build by 25 (Free Sighting every 3rd stroke)

4x25 @:15s Rest No Breath to 15 Meters,Cruise Finish

Pre Set 600/15:00

3x200 @:30s Rest Pull Descend 1-3 Breathing every 3/5 By 50

A. 900/20:00

4x50 @:15-20s Rest -25 Fast -25 80% Percent

4x50 @:15s Rest -25 Head up Free -25 Back Stroke

1x400 @:20s Rest Zone 3-4  Alternating Sighting by 5/7 by 100

1x100 Kick Active Recovery

B. 1000/25:00

3x100 @:15-20s Rest Rest -25 Sprint -75 Cruise

2x150 @:15s Rest -50 Cruise -50 Strong -50 Cruise (Zone 3-4-3)

2x200 @:20-30s Rest Negative Split ( No Flipturns to simulate open water)

C. 600/15:00

4x75 @:15-30s Rest -25 Smooth -25 Build -25 Sprint Kick (NO Breath Last 10 Yards of Kick)

8X25 @:15s Rest -Odds Cruise 1 Breath Only -Evens Build to Fast

Cool Down 300/5:00

100 Back

100 Breast

100 -25 Scull -25 Swim

4200 Yards 100 Minutes

3-27-25 Control Your Speed

Warm Up 800/20:00

2x150 @:15s Rest -50 Swim -50 Kick -50 Swim

3x100 @:15s Rest #1.Drill (choice stroke)  #2.Pull(breathe every 3)  #3.Build(focus on stroke count)

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

4x25 @:10s Rest -Odds Scull -Evens Lowest Stroke Count Possible 

Pre Set 600/15:00

6x100 @:10-15s Rest Descend 1-3, 4-6

#1. And #4. Cruise (Zone 2)

#2. And #5. Strong Aerobic Pace (Zone 3)

#3. And #6. Threshold Pace (Zone 4)

A. 900/20:00

2x50 @:15s Rest Ascend From Zone 4 to Zone 3

2x100 @:30s Rest Build to Fast

1x200 @:20s Rest Even Split (Zone 4) 

1x300 @:10-30s Rest Descend by 100 Zone 2-4

1x100  Active Recovery

B.900/20:00

1x300 @:20s Rest Ascend From Zone 4-2

1x200 @:15-30s Rest Neg Split (Zone 3-4)

2x100 @:15-30s Rest -25 Zone 3. -50 Zone 4. -25 Zone 3.(Middle 50 Fast)

2x50  @:15s Rest -25 Zone 3 -25 Zone 5(Maintain Stroke Count)

1x100  Active Recovery 

C. 600/15:00

3x100 @:15s Rest Descend 1-3

12x25 @:10-15s Rest  Choice Stroke-Odds  Zone 3 -Evens Zone 5

Cool Down 300/5:00

100 Back 

100 Free

100 Drill/Swim by 25

4100 Yards 95 Minutes

3-25-25 Drill Driven I.M

Warm Up 900/25:00

300 Free Loosen

4x75 @:15s Rest I.M Order K/D/S 

4x50 @:10s Rest Descend 1-4

4x25 @:10s Rest -Odds Scull -Evens Free Low Stroke Count

Drill and Stroke 1200/30:00

4 Rounds 

1x100 @:15s Rest I.M Drill

*drills: 3/3/3 (Fly), 6-Kick Switch (Back), Pull/Glide (Breast), Catch-up (Free)

1x100 @15s Rest I.M Swim 

1x50 @10s Rest I.M by Round Kick Build

1x50 @10-15s Rest Choice Stroke Build 

Broken I.M Set 1600/35:00

2 Rounds

4x25 @:5-10s Rest Build #1.Back #2.Breast #3.Free #4.Choice Stroke FAST

4x50 @:10-15s Rest  #1.Fly/Bk #2.Bk/Br #3.Br/Free #4.Choice Stroke Fast 

2x75 @:15s Rest drills like: 3/3/3 (Fly), 6-Kick Switch (Back), Pull/Glide (Breast), Catch-up (Free Build Your Own I.M

1x100 @:15s Rest Fast I.M

1x200 @:15s Rest Negative Split -50 Back -50 Breast -100 Free (80%-90%)

1x100 @1:00 Min Rest Active Recovery

Cool Down 200/5:00

200 Drill/Swim by 50

3900 Yards 95 Minutes

3-22-25 Drill-Focused Swim​

Warm Up 800/20:00

200 Free Loosen

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

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

4x50 @:10-15s Rest Pull #1-3 Free Breathing 3/5/7 #4 Double Arm back

Main Set 3200/70:00

4 Rounds

2x100 @:10-15s Rest I.M -Even Rounds Free I.M(Zone 3-4)

1x200 @:15-20s Rest Pull Negative Split(Zone 4)

8x25 @:10s Rest Drill(Zone 2-3)

4x50 @:10-15s Rest Choice Stroke Descend 1-3. #4. Active Recovery(#1:Zone 3,#2:Zone 4, #3:Zone 5(Sprint) #4:Zone 1-2)

Cool Down 200/5:00

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

4200 Yards 95 Minutes

Drills:

Butterfly:                                                              

• Single Arm Fly *3/3/3 Drill​ *Fly with Flutter Kick​ *Dolphin Kick with Arms at Side

Breaststroke:

• 2 Kicks, 1 Pull​1 Pull, *3-Second Glide​ *1 Up, 1 Down​ *Breaststroke with Dolphin Kick

Freestyle:

• 6-Kick Switch *​Single Arm Freestyle *​Fingertip Drag​ *Catch-Up Drill

Backstroke 

Single Arm Backstroke​ *6-Kick Switch​ *Double Arm Backstroke *2 Right 2 Left 4 Full Strokes

3-20-25 Controlled Speed Endurance

Warm Up 800/20:00

400 Free I.M (100 Free 100 Back 100 Breast 100 Free)

4x50 I.M Kick/Drill

4x50 Choice Stroke Descend 1-4.

Kick 400/10:00

4x100 @:15-20s Rest Kick 

#1.-25 Smooth-50 Build-25 Fast 

#2. -50 Smooth -50 Strong (zone 4 85%)

#3. 100 Zone 4 (85-90%)

#4. 100 Zone 5 (All out)

Pre Set 600/15:00

3 Rounds

2x50 @:10s -Odds Scull/Drill -Evens Drill/Swim

1x100 @:20-30s Rest Build to Zone 4(85-90%)

Main Set 2200/45:00

2 Rounds

1x300 @:20s Rest Pull -Maintain low Stroke Count

2x150 @:15s Rest Negative Split 

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

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

Cool Down 200/5:00

8x25 @:10-15s Rest

Breathing 4,3,2,1,1,2,3,4 by 25

4200 Yards 95 Minutes

3-18-25 Heart Rate Pyramid

Warm Up 1000/25:00

300 Free Loosen

4x50 @:10-15s Rest Kick Build 

2x150 @:15s Rest Drill/Swim by 50 (Catch-Up, Fingertip Drag, 3R/3L/3Full, 3strk/6kick/3Strk)

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

Pre Set 700/15:00

2 Rounds

2x75 @:15s Rest Breathing 3/5/7

4x25 @:10s Rest Fast Kick

1x100 @:15s Rest Pull Breathing 3/5 by round

Main Set (Heart Rate Pyramid) 1600/40:00

1x300 @:20-30s Rest Freestyle Zone 3 (Breathing 3 on odd 50's 5 on Evens)

1x200 @:20s Rest Backstroke Zone 3-4 (3-4 U/W Dolphin Kicks Off Each wall)

2x100 @:15s Rest I.M Zone 3-4 (Fast Transitions)

4x50  @:20-30s Rest  Choice Stroke Zone 5 (Last 15 yrds Increase Tempo-No Breath last 5 yrds)

2x100 @:15-20s Rest Rest Breaststroke Zone 4 (Focus on Glide)

1x200 @:20S Rest Freestyle Zone 3 (Hold Stroke Count)

1x300 @:30s Rest Choice Stroke Zone 2 (Distance per stroke)

Sprint 600/15:00

2 Rounds

1x100 @:30s Rest -50yrds Zone 4, 10s Rest, -50yrds Zone 5

2x50 @:20s Ret -Odds Best Stroke Max Effort -Evens Active Recover Zone 2

4x25 @:15s Rest -Odds 25 Max Effort -Evens -Fast Breakout into Smooth

Cool Down  200/5:00

1x50 Dolphin Dive

1x50 Double Arm Back

1x50 Kick

1x50 Scull

4100 Yards 100 Minutes

 How to Calculate Heart Rate for Swim Training

        Max Heart Rate (MHR) for a 40-Year-Old:

        Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

       Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

       Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

    Zone 1 (Recovery) – 90-108 bpm (Easy)

    Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

    Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

    Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

    Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

3-15-25 Heart Rate Focus

How to Calculate Heart Rate for Swim Training

Max Heart Rate (MHR) for a 40-Year-Old:

Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

Zone 1 (Recovery) – 90-108 bpm (Easy)

Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

Warm Up 1000/25:00

400 Freestyle I.M (100 Free 100 Back 100 Breast 100 Free)

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

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

4x25 @:15s Rest -Odds Head First Sculling  -Evens Feet First Sculling

Pre Set 550/10:00

4x50 @:10s Rest Kick -25 Fast -25 Smooth

2x75 @:10-15s Rest Free Breathing 3/5/7

4x25 @:10-15s Rest Sprint Cycle 

1x100  -75 Breathing 3/5/7 -25 Double Arm Backstroke W/ a Breast kick

Set 1 1400/30:00

3x300 @:15-30s Rest Build (1st 100 Zone 2. 2nd 100 Zone 3. 3rd 100 Zone 4)

#1 Free #2.Pull #3.Stroke

3x100 @:15-20s Rest Choice Stroke Descend 1-3 (Zone 2-4)

4x50 @:15s Rest Choice Stroke  Odds Zone 4 Evens Zone 5

Set 2 900/20:00

3 Rounds 

1x100 @:15s Rest Ascend to Smooth (Start Zone 5. End Zone 2)

3x25 @:15s Rest -Odds Fast Breakouts(1/2 Zone 5, 1/2 Zone2) -Evens Fast Finish(1/2 Zone

1x50 @:15s Rest Sprint (Zone 5)

1x75 @:30s Rest Active Recovery (Zone 2) -50 Swim -25 Kick

Cool Down 300/6:00

100 Back

100 Free

100 Choice

3-13-25 HR Zone Training

 How to Calculate Heart Rate for Swim Training

        Max Heart Rate (MHR) for a 40-Year-Old:

        Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

       Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

       Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

    Zone 1 (Recovery) – 90-108 bpm (Easy)

    Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

    Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

    Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

    Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

Warm Up 600/10:00

300 Free Loosen

200 Kick Build Each 50

4x25 @:10s Rest -Odds Scull -Evens Build

Pre Set 500/10:00

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

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

Main Set 2200/50:00

4 Rounds

1x150 @:15-20s Rest Rest Free Zone 3

1x100 @:15s Rest I.M Zone 3 -Controlled Speed

2x50 @:15-20s Rest Choice Stroke Zone 4 Threshold Pace

2x50 @:15-20s Rest Free Zone 5 Sprint

1x100 @:30s Rest Zone 2 Active Recovery 

 Set 2 600/10:00

2x100 @:10-15s  Rest Zone 2 Back Smooth

6x50 @10s Rest Zone 3 Free

4x25 @:15s Rest Zone 5 All out

Cool Down  300/5:00

100 Back

100 Free

100 Choice

4200 Yards 85 Minutes

3-11-25 Fatigue is Fun

Warm Up 1000/25:00

300 Free Loosen Every 4th 25 Scull

200 I.M Drill

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

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

4x25 @:10-15s Rest Sprint  Cycle

Threshold Check In 300/5:00

3x100 @:20s Rest Best Average (fastest sustainable pace)

*Average 100 pace = Threshold Pace

A. 900/15:00

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

2x50 @:10-15s Rest Choice Stroke Build

2x200 @:15s Rest Free Threshold Pace

4x50 @:10s Rest T Pace -1

B. 900/20:00

1x300 @:20s Rest T Pace +3 -Hold DPS while maintaining speed

2x150 @:15s Rest T Pace Negative Split

3x100 @:10s Rest T Pace -1 

C. 700/15:00

6x50 @:10s Rest Descend 1-3 ,4-6 

4x25 @:15s Rest Sprint

1x300 T Pace Breathing 3/5 Per 75

Cool Down 200/5:00

50 Dolphin Dive

100 Swim

100 Kick

50 Scull

4000 Yards 85 Minutes

3-8-24 The Lactate Lab

Warm Up 1000/25:00

400 Free Loosen

300 -50 Back -25 Breast

200 -50 Breast -25 Back

100 I.M

Threshold Test Set 600/10:00

3x200 @:30s Rest Best Average(As Fast as you can Hold)

-Average 100 Pace = Threshold Pace

*Example If you Go 2:30 your T Pace is 1:15

Main Set 2250/50:00

3x300 @:30s Rest  -Threshold Pace +3/100 -Control Stroke Rate 

2x200 @:10-20s Rest Threshold Pace

4x100 @:10-20s Rest Threshold pace -1 

4x50 @:15s Rest Threshold Pace -2

6x25 @:15s Rest Sprint

1x200 Pull Breathing 3-5-7-3 by 50 

Cool Down 300/5:00

50 Double Arm Back Stroke W/ a Breast Kick

100 Free

100 Kick

50 Scull

4150 Yards 90 Minutes

3-6-25 Suffering with Style

 Warm-Up:900/ 20:00

300 loosen

6x50 @:10s Rest I.M Switch 

4x50 @:10s Rest Free Descend. 1-4 

4x25 @:10-15s Rest Rest Sprint Cycle 

Pre-Set:450/12:00

3x(3x50)@:10s Rest Descend 1-3 Within Rds 

*Change Strokes Per Rd

Kick Set:400/10:00

16x25@:10s Rest

Odds: Fly Kick OR Breast Kick

Evens: Free Kick Sprint to mid-pool -Steady after

Pull Set:600/15:00(Snorkel)

3x200@:15s Rest Free Build 

#1: Buoy

#2: Buoy and Paddles

#3: Paddles and Fins

Main Set1125/25:00

5 Rounds:

1x100 @:10-15s Rest lowest Stroke Count possible per 25

1x50  @:5s Rest Build 

3x25  @:10s Rest Fast

Sprint Set:225/8:00

9x25 @:15s Rest

Odds: Underwater max distance into smooth 

Evens: Sprint 

Cool Down:200/5:00

200 Loosen

3900 Yards 95 Minutes

3-4-25 Lap by Lap

 Warm Up 900/20:00

300 Free Loosen -Every 3rd 25 No Free

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

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

4x25 @:10-15s Rest -Odds Scull -Evens Build

Drill 500/10:00

8x25 @:10-15s Rest -Odds Breast Stroke 1 Pull 2 Kicks -Evens Butterfly W/ a flutter Kick

8x25 @:10-15s Rest -Odds Backstroke 3Pulls 6Kicks  -Evens Freestyle Flick Drill

1x100 I.M

Main Set 2100/50:00

3 Rounds

1x200 @:20-30s Rest Pull Negative Split

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

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

4x25 @:15s Rest Sprint 

Cool Down 300/5:00

4 Rounds

1x25 Drill

1x50 Smooth Swim

90 Minutes 4000 Yards

3-1-25 Swim Now, Wine Later

Warm Up 1000/25:00

400 Free I.M (-50 Free-50 Back-50 Breast-50 Free x2)

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)

Drill 450/10:00

8x25 @:10-15s Rest -Odds Butterfly 3R 3Left 3Fullstrokes -Evens Breaststroke 1 Pull 3 Second Glide

8x25 @:10-15s Rest -Odds Backstroke TeaCup Drill -Evens Freestyle 3 Stroke 1 Second Glide

1x50  I.M (12.5 yards of Each Stroke)

Kick 450/10:00

3Rounds

1x100 @:10-15S Rest -50 Dolphin Kick, 1 Kick Per Second -50 Breaststroke Kick with a 3 Second Glide

1x50 @:15s Rest Fast Flutter Kick

Pull 500/10:00

1x300 @:30s Rest Rest -Paddles -25 Breathing by 3 -25 Breathing by 5 -25 Back Stroke -25 Breathing By 9 

8x25 @:10-15s Rest -Paddles  -Odds Breast Pull W/ a Flutter Kick Breath Every 3 Strokes -Evens Double Arm Back Stroke

Main Set 1300/

4x150 @:10-15s Rest

-Odds -50 Fly-25 Back -25 Breast -50 Free 

-Evens -25 Fly -50 Back -50 Breast -25 Free

4x75  @:10-15s Rest Free Descend 1-4

4x50 @:15s Rest -25 I.M Order Fast -25 Free Smooth

8x25 @:10-15s Rest -Odds Fast I.M -Evens Smooth Backstroke

Cool Down 200/5:00

8x25 @:10-15s Rest Free 4,3,2,1,1,2,3,4 Breaths Per 25

2-26-25 Masters Meltdown

Warm Up 1000/25:00

200 Swim 

200 Kick -25 Fast -25 Smooth

200 Freestyle I.M (-50 Free -50 BK -50 Br -50 Free)

200 Drill 

200 Pull Negative Split

A.600/15:00

12x50 @:10-15s Rest

 -Odds, Fast Rotate Through -25 Fly/Bk/Br -25 Free 

-Evens -50 Free Distance Per Stroke

B. 1000/25:00

2 Rounds 

1x250 @:15-30s Rest Free Negative Split -80/90% Max Effort by 125

1x250 @:15-30s Rest -25 Fly -50 Back -75 Breast -100Free

C. 900/20:00

6x75 @:10-15s Rest

#1-2 -25 Fly -50 Bk

#3-4 -25 Bk -50 Breast

#5-6 -25 Breast -50 Free 

9x50 @:10-15s Rest I.M Switch (Fly/Bk Bk/Br Br/Free)

#1-3 Drill

#4-6 Swim 

#7-9 Fast

Cool Down 300/5:00

200 Back 

100 Free

3800 Yards 90 Minutes

2-24-25 Power & Precision

Warm Up 700/15:00

200 Swim

100 Drill

200 Kick

200 Pull

Set 1. 1500/30:00

A.

4x100 @:10-15s Rest I.M Kick  #1. .25 Fast #2. 50 Fast #3. 75 Fast #4.100 Fast by 100 (After each fast effort, maintain smooth pace)

1x100 @:30s Rest Pull Active Recovery 

B.

4x100 @:10-15s Rest I.M Swim #1. 25 Fast #2. 50 Fast #3. 75 Fast #4.100 Fast by 100 (After each fast effort, maintain smooth pace)

1x100 @:30s Rest Kick Active Recovery

C.

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

3x50 @:10-15s Rest Back Build

2x50 @:10-15s Rest Breast -25 Build -25 Fast

1x50 @:30s Rest Fly Fast 

Set 2  1500/30:00

2 Rounds. (Round 2. First 75 steady free, last 25-100 choice stroke fast depending on rep)

1x100  @:10-15s Rest -75 Free -25 Fly

1x125 @:10-15s Rest -75 Free -50 Fly/BK

1x150 @:10-15s Rest  -75 Free -75 Fly/BK/BR

1x175 @:10-15s Rest -75 Free  -100 I.M

1x200 @:10-15s Rest Free Negative Split 

Cool Down 200/5:00

2x50 Drill/Swim

2x50 Smooth

3900 Yards 80 minutes

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