12-13-25 Legs Lead Everything

Warm Up 800/20:00

200 Swim -Mix it Up

4x50 @:10-15s Rest  I.M Order -25 Streamline Kick on Back -25 Swim 

4x75 @:10-15s Rest

Odd = Free / Even = Back (drill → drill → swim)

-25 1 Pull 6 Kick -25 3 Pull 6 Kick -25 Swim

4x25 @:10-15s Rest  Flutter Kick Build to Fast

Pre Set 650/20:00

6x50 @:10-15s Rest

-Odds -25 Breaststroke w/ a butterfly Kick -25 Double Arm back with a dolphin kick

-Evens -25 butterfly with a Flutter Kick -25 Breaststroke with a Flutter Kick

4x50 @:10-15s Rest 

-Odds Swim with an aggressive kick 

-Even Normal Swim

6x25 @:10-15s Rest

-Odds Streamline Dolphin kick on back 

-Evens Freestyle with a dolphin kick

Main Set 2100/45:00

3 Rounds

1x200 @:20s Rest Swim Build Kick Tempo by 50

4x50 @:10-15s Rest #1–2 Swim build #3–4 Kick build

4x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

4x25 @:5-10s Rest Sprint Cycle 

1x100 as -75 Free Breathing 3/5/7 -25 Double Arm Back

Cool Down 200/5:00

4x50 Choice 

3750  90 Minutes

12-10-25 Steady State Stress

Warm Up 900/25:00

3x100 #1.&2. Smooth #3.Build to 80%

4x75 @ -Odds 50 Kick -25 Swim -Evens 25 Swim -50 Kick

6x50 @ Pull 2x With Buoys at Ankles 2xBuoy at Knees  2x Buoy at thighs

Pre Set 600/15:00

4x25 @:10-15 Rest Scull -Odds Head First -Evens Feet First 

4x50 @:10-15s Rest I.M -25 R Arm -25 Left Arm

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

Main Set 2000/45:00

2 Rounds 

1x200 @:20-30s Rest Threshold Pace (Uncomfortable Sustainable Pace)

3x100 @:10-15s Rest Descend 1-3. 3=90%

6x50 @:5-10s Rest Descend 1–4 to 90%. 5–6 Hold or Beat #4.

1x200 @Reset Active Recovery -50 Kick -50 Drill -100 Swim 

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,1,2,3,4 

3700 Yards 90 Minutes

12-8-25 Hold The Water

Warm Up 800/20:00

200 Silent Swim

4x75 @:15s Rest Kick/Drill/Swim

#1. 25 Kick on side (switch halfway) / 25 Catch-Up / 25 DPS

#2. 25 Kick on stomach / 25 Fingertip Drag / 25 DPS

#3. 25 Kick on Back / 25 3R-3L Back Drill / 25 DPS

#4. 25 Breast Kick / 25 1 Pull 2 Kick Drill / 25  DPS

4x50 @:10-15s Freestyle Drill #1. 1Pull 6Kicks  #2.Single Arm Free(Opp arm extended) R #3. Free(Opp arm extended) L #4. 3 Pulls 6  Kicks

4x25 @:10s -Odds As Few Strokes As Possible -Odds As Few Breaths As Possible 

Backstoke Drill 500/15:00

4x50 @:10-15s Rest Back Drill #1 Single Arm(switch at 25) #2.1 Pull 6 Kicks #3. 3 Pulls 6 Kicks #4. Backstroke Swim

4x50 @:10-15s Rest Backstroke -Odds  Distance Per Stroke  -Evens Build

4x25 @:10s Rest -Odds As Few strokes As possible -Evens Double Arm Backstroke

Pyramid 1650/40:00

3x100 @:5-10s Rest Descend 1-3. (to ~80%)

2x200 @:10-15s Rest #1. Hold 80%Speed  #2. -100 80% -100 90%

3x150 @:20s Rest Build to Fast by 50

4x100 @:10-15s Rest Breathing 3/5/3/5 by 25

4x25 @:15s Rest -Odds Fast -Evens Smooth

Speed 600/15:00

4x25 @:20s Rest Fast

2x50 @:15s Rest -25 Smooth -25 Fast

4x25 @:15s Rest -Odds Fast -Evens Smooth

4x25 @:20s Rest  Fast

4x50 @:15s Rest Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

Cool Down 200/5:00

4x50 Choice

3750 Yards 95 Minutes

12-6-25 Hold Your Water

Warm Up 900/20:00

200 Choice -Mix it Up

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

1x100 @:20s Rest I.M

4x50 @:10-15s Rest Drill #1. Catch Up #2. 1 Pull 6 Kicks #3. 3 Pulls 6 Kicks. #4. 3 Pulls 3 Second Glide

4x25 @:10s Rest  Free As Few Strokes as possible 

Pre Set 600/15:00

4x50 @:15s Rest -15Yards "Slow Motion Freestyle" 35 Yards Building Pull Tempo While Maintaining Glide Rhythm

4x75 @:15s Rest -25 Right Arm -25 Left Arm -25 Full Stroke(Opposite Arm Extended For Single Arm)

1x100 @ Pull W/ Paddles. Knuckles over the Top of the Paddle 

Main Set 2100/45:00

3 Rounds

1x200 @:20s Rest Choice Pull Equipment -150 "Silent Swim" Last 50 Drop Buoy- Catch Up Drill W/ an Over Kick

4x50 @:15 Rest -Distance Per Stroke+Descend 1-4.( Maintain Stroke Count. Lower Time Every 50) 

4x25 @:20s Rest -Odds Builds -Evens Fast

1x200 @Reset  Negative Split -Maintain Stroke Count every 50

Cool Down 200/5:00

4x50 Choice 

3800 Yards 85 Minutes

12-3-25 Race Pace Ready

Warm Up 900/20:00

300 Choice Loosen -Mix Strokes

4x75 @:10-15s Rest Choice Stroke -Odds Kick/Kick/Swim -Evens Swim/Kick/Kick

4x50 @:10s Rest Descend 1-4

4x25 @:10-15s Rest  -Odds 3 Breaths Max -Evens As Few Strokes as Possible

Pre Set  800/20:00

A. (500 Pace)

3x100 @:20s Rest

#.1 Smooth

#2. Strong

#3."Comfortably Hard"

*Take Average #2-3 = 500 Pace per 100

B. (200 Pace)

3x100 @:20-25s Rest

#1.Aerobic

#2.Strong

#3.Fast

*#3 = 200 pace 

C. (100 Pace)

4x50 @:30s Rest

#1. Build

#2.Fast

#3.Faster

#4. Match Or Beat #3.

*#3 & #4 50 splits = 100 pace

Main Set 1800/40:00

A.

1x300 @:30s Rest Try and Hold 500 Pace(Negative split Optional)

4x50 @:10-15s Rest Descend 1-4  #4= 200 Pace

4x25 @:15s Rest 90% Last 10 Yards No Breath

B. 

8x50 @:10-15s Rest Descend 1-4. 5-8 Hold 200 Pace

4x50 @ -25 Build -25 Fast

4x25 @:15s Rest 90% Last 10 Yards No Breath

C. 

4x50 @:30s Rest Try and hold 100 Pace

4x25 @:20s Rest Sprint

4x50 @:20s Rest -Odds Smooth -Evens All Out

Cool Down 200/5:00

4x50 Choice

3700 Yards 85 Minutes

12-1-25 Pop And Power

Warm Up 850/20:00

300 Choice Loosen

4x50 @:10s Rest -25 Kick -25 Swim

4x50 @:10-15s Rest Drill #1.-3R 3L #2. Zipper #3. Fingertip Drag #4.Catch Up

6x25 @:10-15s Rest -Odds 1st 10 Yards Fast -Evens Last 10 Yards Fast 

Pre Set 600/15:00

4x25 @:10s Rest Kick Build to Fast

4x50 @:15-20s Rest  Choice Stroke -25 Build -25 Fast 

4x25 @:15-20s Rest Drill - Fast

2x100 @:15s Rest -25 Sprint -75 Distance Per Stroke

Main Set 1400/30:00

8x25 @:15s Sprint Cycle (-½ Fast/½ EZ, -½ EZ/½ Fast, Build, Sprint)

4x50 @:20-30s Rest -25 Build -25 Sprint

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

4x25 @:10-15s Rest Max U/W Dolphin Kick -transition into 6-kick switch

2x100 @:15s  Rest  #1. -25 Kick -25 Drill -50 Swim #2. Negative Split

8x25 @:15s Rest -Odds Build -Evens Sprint

4x50 @:10s Rest Pull W/ Buoy #1. Buoy at Ankles #2. Buoy at Knees #3. Buoy at Thighs #4. No Buoy - Over Kick

Kick 600/15:00

3x100 @:15s Rest Push And Glide As Far as possible off of Each wall Smooth Kick

6x50 @:15s Rest -Odds Swim Drill -Evens Kick Build

Cool Down 200/5:00  

4x50 Choice 

3650 Yards 85 Minutes

11-29-25 Effort Over Comfort

Warm Up 750/15:00

5x150 @:15s Rest

#1.Swim #2.Kick #3.Drill #4.Pull #5.Swim

Main Set 3200/70:00

4 Rounds 

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

4x50 @:10s Rest Descend 1-4

2x100 @:10-15s Rest 80% Hold Pace & Stroke Count

1x200 @:15s Rest Pull Breathing 3/5 By 50

Cool Down 200/5:00

100 Kick 

100 Choice

4150 Yards 90 Minutes

11-26-25 Aerobic Engine Builder

Warm Up 900/25:00

400 Every 4th 25 No Free

300 Pull -50 Breathing to the right -50 Breathing to the left

200 Kick

Drill 500/10:00

8x25 @:10-15s Rest

-Odds Freestyle with a Dolphin Kick, 1 Dolphin Kick per Stroke -Evens Fist Drill

4x50 @:10-15s Rest -Odds Finger Tip Drag -Evens 3 Pulls 6 Kicks

1x100  Distance per Stroke -Reduce strokes by 2 each 25 if possible 

Aerobic 1000/25:00

Pick a pace you can hold but don’t want to hold.

Think 80% effort, ~10s rest per 100 if these were repeats.

Example:

1:30 Per 100 =400 @6:00, 300  @4:30, 200 @3:00

1:45 per 100 =400 @7:00, 300 @5:15, 200 @3:30

2:00 Per 100 =400 @8:00, 300 @6:00, 200 @:4:00

1x400 @

1x300 @

1x200 @

1x100 Active Recovery  

Speed 1100/30:00 

2x200 @:20s Rest #2 Faster than #1

3x100 @:15s Rest Descend 1-3

4x50 @:10-15s Rest Descend  1-4

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

Cool Down 200/5:00

4x50 Choice 

11-24-25 Progressive Power Play

Warm Up  900/25:00

300 Choice Loosen -Mix it up 

4x75 @:15s Rest Choice Stroke -Odds -50 Kick -25 Swim  

-Evens -25 Swim -50 Kick 

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

4x25 @:10s Rest  I.M #1 Fly: 3R/3L #2 Back: 3 Strokes / 6 Kicks #3 Breast: 1 Pull / 2 Kicks #4 Free: Fingertip Drag

Pre Set 700/15:00

4x50 @:15s Rest I.M Order Kick/Drill 

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

8x25 @:15s Rest Choice Stroke -Odds -Build

Main Set 2100/50:00

3 Rounds

1x200 @:20s Choice Stroke Build by 50 (last 50 85%)

2x100 @:15s I.M 

4x50 @:15s Rest Choice Stroke Sprint Cycle(-25 Fast -25 Ez -25Ez -25 Fast -50 Build -50 Sprint)

1x100 @ Active Recovery #1.Kick #2. Pull #3.Swim 

Cool Down 200/5:00

4x50 Choice 

3900 Yards 95 Minutes

11-22-25 Prime The Engine

Warm Up 900/25:00

300 Choice Loosen

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

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

4x25 @:10-15s Rest Sprint Cycle (-25 ½Fast ½Easy -25 ½Easy ½Fast -25 Build -25 Sprint

Pre Set  600/15:00

3 Rounds 

4x50 @:10-15s  Rest

#1. 1st 15 Yards Fast -Than Cruise

#2. 80% Speed Focusing on Distance Per Stroke

#3. Last 15 Yards Fast

#4. Smooth/Active Recovery(Kick Or Swim)

Main Set 2100/45:00

3 Rounds

1x200 @:20-30s Rest Build to 80-85%

4x50 @:20-30s Rest Rest (Goal 200 Time-Find 50 Pace -2s)

4x50 @:20s Rest -Odds Build to strong -Evens Smooth

4x25 @:15-30s Rest Sprint (Kick, Swim, or Pull)

Cool Down 200/5:00

4x50 Choice 

3800 Yards 90 Minutes

11-19-25 Build The Motor

Warm Up 900/25:00

200 Choice Loosen

1x200 Choice Kick Heart Rate Above 130/140

6x25 @:15-20s Rest Fast Kick 

1x200 Pull W/ Pads And Buoy Heart Rate Above 130/140

6x25 @:15-20s Rest Pull W/ Pads Fast

Pre Set 600/15:00

2 Rounds

4x25 @:10s Rest -Round 1. Streamline Dolphin Kick on Back Round 2. Dolphin Kick W/ Board -Hands On top of Board @ bottom

2x50 @:15s Rest -25 Scull W/ a Flutter Kick -25 Swim

1x100 @:15s Rest -25 Dolphin Dive -25 Double Arm Back 

Main Set 2100/50:00

3 Rounds 

2x100 @:30s Rest -50 Build -50 Fast #1. Kick #2. Swim

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

4x25 @:15s Rest Sprint Kick

1x100 @:20s Rest Pull Build to Fast

1x100 @:Reset Swim Active Recovery

Cool Down 200/5:00

4x50 @  Choice

3800 Yards 95 Minutes

11-17-25 Durability Through Discipline

Warm Up 900/25:00

300 Choice Loosen

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

4x50 @:10s Rest Descend 1-4

4x25 @:10-15s Rest  #1. 3Breaths #2.2 Breaths  #3.1 breath #4.0-1  Breaths

Pre Set 600/15:00

6x50 @:10s Rest #1.Catch Up #2. Zipper #3. FingerTip Drag #3-6. Combine them all 

4x25 @:10s Rest -Odds As Few Strokes as possible -Evens as Few Breaths

4x25 @:10-15s Rest Sprint Cycle  

1x100 Pull  -75 Breathing 3/5/7 -25 Backstroke Swim

Main Set 2000/45:00

2 Rounds 

3x200 @:10-15s Rest Descend 1-3 

4x50 @:10-15s Rest -25 Build -25 Fast 

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

1:00 Rest in between Rounds

Cool Down 200/5:00

4x50  Choice 

3700 Yards 90 Minutes

11-15-25 Punch The Pace

Warm Up 900/25:00

300 Loosen

4x50 @:15s Rest Kick -25 Smooth -25 Fast

4x50 @:10s Rest Drill #1. Catch Up  #2. Fist #3. 3R 3L 4. Zipper

8x25 @:10-15s Rest Sprint Cycle ( -25 ½Fast ½Ez, -25 ½Easy ½Fast, -25 Build -25 Fast)

Pre Set 600/15:00

4x25 @:15s Rest Fins Underwater Dolphin or Flutter Kick as far as possible  

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

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

4x25 @:15s Rest -Odds Drill -Evens Fast

Main Set 1900/45:00

8x25 @:15s Rest Sprint

4x50 @:20s Rest Rest Build to Fast

2x100 @:15s Rest -25 Fast -75 Smooth

1x200 @:20s Rest Pull Breathing 3/5 by 50

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

4x25 @:15s Rest Kick -Fast

1x200 @:30s Rest Negative Split

4x25 @:15s Rest Sprint Swim

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

4x25 @:15-30s Rest Sprint Swim

1x200 @ 80% Consistent Speed

Cool Down 200/5:00

4x50 Choice  

90 Minutes 3600 Yards

11-12-25 Aerobic Speed Builder

Warm Up 900/25:00

300 Choice Loosen 

6x50 @:10-15s Rest I.M Switch (Fly/Bk,Bk/Br,Br/Free)

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

4x25 @:15s Rest Underwater Kick (Dolphin/Flutter) As far as possible (Fins)

Pre Set 700/15:00

2 Rounds

2x50 @:10-15s Rest Kick Build to 80%

2x50 @:10s Rest Drill/Swim (Focus on Distance per stroke)

1x100 @:15s Rest Pull W/ Paddles Breathing 3/5/ by 25

1x50 @:20 Rest Swim Build to 90%

Main Set 2000/45:00

2 Rounds 

1x300 @:30s Rest

Round 1: Build by 100

Round 2: -100 Free / 100 I.M / 100 Free

4x100 @:10-15s Rest

Round 1:  Hold consistent pace (80–85%) within 2 seconds

Round 2: Choice Stroke Build each 100 to 80-85%

4x50 @:10s Rest

Round 1: Descend 1-4

Round  2: Choice Stroke Build 

4x25 @:15s Rest

Round 1:  -Odds Sprint -Evens Smooth

Round 2: Choice Stroke Sprint 

Cool Down 200/5:00

4x50 #1 Back, #2 Breast, #3 Free, #4 Choice

3800 yards 90Minutes

11-10-25 Streamline & Explode

Warm up 900/20:00

300 Loosen Mix Up Strokes

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

4x50 @:15s Rest Descend 1-4

4x25 @:15s Rest Sprint Cycle (-25 ½ Fast ½ Easy -25 ½ Easy ½ Fast -25 Build -25 Sprint)

Fly 500/15:00

1x100 @:15s Rest I.M

4x25 @:10s Rest Fly Drill, 3Right 3Left 3Full

4x25 @:10s Rest  Fly Drill ,4Kicks 1 Pull

2x50 @:10-15s Rest -25 Fly Build -25 Free Smooth

4x25 @:10-15s Rest -Odds Fast Fly -Evens Smooth Free

Backstroke 700/20:00

4x50 @:10-15s Rest Backstroke Drill-25 Double Arm Backstroke -25 3/6/3

1x200 @:20-30s Rest Backstroke Build through the entire 200 

4x25 @:10-15s Rest Streamline U/W As Far as Possible than swim smooth Backstroke

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

Breaststroke 800/20:00

4x50  @:10-15s Rest -Odds 2 Kicks 1 Pull -Evens 1 Pull 3 Second Glide

3x100 @:15s Rest -50 1 Pull 3 Second  Glide -50  Breast Build

4x25 @:10-15s Rest Breast Sprint  Cycle 

1x100 @ Breaststroke -last 50 Double Pullout's off the wall

Freestyle 800/20:00

4x50 @:10-15s Rest Free -Odds Catch Up Drill -Evens 3 Stroke 6 Kicks

3x100 @:10-15s Rest -25 As Few Strokes as possible -25  As Few Breaths as possible -25 Build -25 Smooth

4x25 @:10-15s Rest Sprint Cycle 

1x200 Pull  Breathing 3/5/7/5 by 50

Cool Down 200/5:00

4x50 Choice

100 Mins 3900 Yards

11-8-25 Pace Meets Power

Warm Up 900/25:00

300 Free I.M (75 Free -75 Back -75 Breast -75 Free)

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

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

4x25 @:10-15s Rest Sprint Cycle 

Main Set 2700 60:00

3 Round 

1x200 @:20s Rest Build

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

4x25 @:20s Rest Sprint 

1x100 @:30s Rest Active Recovery

12x25 @:15s Rest #1. Fast Swim #2. Fast Kick #.3 Active Recovery

Round 1: Freestyle 

Round 2: Stroke

Round 3: I.M 

Cool Down 200/5:00 

4x50 @:10-15s Rest Choice 

3800 Yards 90 Minutes

11-5-25 Build Blast Breathe

Warm Up 900/20:00

200 Swim

200 Kick

200 I.M -25 Drill -25 Swim

200 Pull

Pre Set 600/15:00

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

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

2x100 @:20s Rest -25 Fast -25 Smooth -25 Fast -25 Smooth

Main Set 2100/50:00

3 Rounds 

1x100 @:20s Rest Build to 90%

2x50 @:20s Rest -25 Fast -25 Smooth

4x25 @:15s Rest Choice Stroke Sprint

1x100 @:30s Rest Active Recovery

1x100 @:30-45s Rest All-Out Broken 100 (10s rest at 50)

2x50 @:20s Rest -25 Drill -25 Fast 

4x25 @:15s Rest Sprint Kick

Cool Down 200/5:00

4x50 #1 Double Arm Back #2. Breast 1 Pull 3 Second glide #3. Free #4. Choice 

3800 Yards 80 Minutes

11-3-25 Core Command Day

Warm Up 900/20:00

300 Choice -Mix Up Strokes

4x75 @:15s Rest Choice Stroke Kick/Drill/Swim by 25

4x50 @:10s Rest -25 Streamline Kick on Back -25 Swim

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 800/20:00

2 Rounds

4x25 @:10s Rest 

-Odds Steamline Flutter Kick on back 

-Evens Hands at Side Dolphin Kick on Front

4x50 @:10s Rest Choice Stroke -Odds Kick/Swim -Evens Swim/Kick

1x100 @:10s Rest Pull w/ Buoy W/ Bi lateral Breathing 

Main Set 2100/50:00

3 Rounds 

1x200 @:15s Pull -As 75 Free Breathing 3/5/3 -25 Double arm backstroke

2x100 @:15s Rest #1. -50 Build to fast kick -50 Swim Smooth #2.-75 Build to Fast Kick -25 Swim Smooth

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

4x25 @:10-15s Rest  Choice Sprint Kick

Cool Down 200/5:00

4x50 Choice 

4000 Yards 95 Minutes

11-1-25 Four-Stroke Fusion

Warm Up 900/20:00

300 Choice - Mix Up Strokes

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

4x50 @:10s Rest Descend 1-4

4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Easy -25 ½ Easy ½ Fast -25 Build -25 Sprint)

Pre Set 800/20:00

2 Rounds 

4x25 @:10s Rest I.M

4x50 @ I.M Order Drill/Swim 

1x100 @:15s Rest I.M

Drills

Fly: 3R 3L 3Full,4k 1 Pull 

Back:3 Strokes 6 Kicks, Double Arm Back. 

Breast: 1Pull 3 Second glide 1 Pull 2 Kicks. 

Free: Zipper, Fingertip Drag

Main Set 2000/50:00

4 Rounds

1x200 @:20-30s Rest  As -25 Fly -50 Back -50 Breast -75 Free

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

4x25 @:15-20s Rest I.M Sprint

Cool Down 200/5:00

4x50 #1.Backstroke #2.Kick #3.Smooth Free  #4.Choice

95 Minutes 3900 Yards

10-29-25 Speed Under Pressure

Warm Up 900/20:00

300 Loosen

4x50 Choice Kick Build 

6x50 I.M Switch (Fly/Bk,Bk/Br,Br/Free)

4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ Ez ½ Fast.  -25Build. -25Sprint.)

Pre Set 600/15:00

4x25 @:15-30s Rest All-Out Underwater Dolphin Kick As Far as possible, then cruise

2x50 @:20-30s Rest -25 Build +25 Fast  

4x25 @:10-15s Rest Choice Stroke -Odds 1st 15yrds Fast -Evens Last 10 Yards Fast  

2x50 @:10-15s Rest -25 Scull -25 Swim(Distance per Stroke) 

3x50 @:10-15s Rest Descend 1-3

1x50 Active Recovery  

Main Set 2000/45:00

4 Rounds

4x25 @:15-20s Rest Sprint

2x50 @:20's Rest Build to Fast

1x100 @-25 Fast -75 Smooth

2x50 @:20s Rest Descend 1-2 to Max Effort

1x100 @Reset Active Recovery 

Round 1 Free.

Round 2 Choice Stroke. 

Round 3 Kick. 

Round 4 Choice Stroke

Cool Down 200/5:00

4x50 Choice 

3700 85 Minutes

10-27-25 Threshold Tune-Up

Warm Up 800/20:00

3x100 @:10-15s Rest #1-2 Smooth #3 Build to 80%

4x50 @:10-15s Rest -Kick,Build Each 50. -Odds Flutter -Evens Butterfly Kick

4x50 @:10s Rest Drill #1.Catch Up #2.Zipper Drill #3. Fingertip Drag #4. Fist Drill

4x25 @:10-15s Rest  Freestyle -Odds As Few Breaths as Possible -Evens as Few Strokes 

Pre Set 600/15:00

6x50 @:10s Rest Descend 1-3,4-6

4x25 @:10-15s Rest Sprint Cycle (-25 ½Fast ½ Easy -25 ½Easy ½Fast -25 Build -25 Sprint)

4x50 @ -25 as Few Breaths as possible -25 Back Stroke

4x25 @:10-15s Rest I.M -as Few Strokes as possible

Main Set 2200/50:00

2  Rounds

1x300 @:20-30s Rest  Build Each 100 to 85%

1x200 @:20s Rest Negative Split by 100

3x100 @:15s Rest Descend 1-3

4x50  @:15s Rest -25 Build to Fast -25 Hold Pace

1x100 @:30s Rest  Active Recovery

Cool Down 200/5:00

4x50 #1 Double Arm Backstroke  #2Kick #3 Smooth Free  #4 Choice Stroke.

90 Minutes  3800 Yards

10-25-25 Long To Strong

Warm Up 800/20:00

300 as 100 Free -50 Back 

200 Choice Kick

4x50 @:10s Rest I.M Order Drill/Swim by 25

4x25 @:10s Rest Choice Stroke Build

Pre Set 600/15:00

2 Rounds

2x50 @ Choice Stroke Drill/Swim by 25

2x50 @ Choice Stroke Build 

4x25 @:10-15s Rest Choice Stroke Sprint Cycle ( 25 ½ Fast ½ Easy 25 ½ Easy ½ Easy 25 Build 25 Sprint)

Main Set 2200/50:00

2 Rounds

1x300 @:30s Rest Build by 100

1x200 @:20s Rest  Rd.1  Pull Breathing  3/4/5/6 Rd.2 Descend by 50's

3x100 @:15s Rest Descend 1-3

4x50 @:15s Rest  Choice Stroke -Odds Build -Evens Fast

1x100 Choice Active Recover

Cool Down 200/5:00

4x50 Choice #1 Double Arm Back #2.Kick #3.Smooth Free #4.Choice Stroke

3800 Yards 90 Minutes

10-22-25 Find Your Gear

Warm Up 900/25:00

300 Every 3rd 25 Double Arm Backstroke

4x50 @:10s Rest Choice Stroke -Odds Kick -Evens Swim

4x50 @:10s Rest Drill #1.Catch Up w/ an Overkick #2. Fist Drill #3. Finger Tip Drag Drilll #4. 3 Strokes 6 Kicks

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

Pre Set 700/20:00

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

4x50 @ :15s Rest Choice Stroke -25 Fast -25 Smooth

1x200 Pull Breathing 3/4/5/6 By 50

Main Set 2000/45:00

4 Rounds

1x200 @:20s Rest Build to 85%-90% 

2x100 @:15s Rest Aiming to be within 2 Seconds of your 200 Pace

4x25 @:15-30s Rest Fast

Cool Down 200/5:00

4x50 @:10-15s Rest Choice

3800 Yards 95 Minutes

10-20-25 Engine Room Day

Warm Up 800/20:00

300 Choice -Mix Up Strokes

4x50 @:10s Rest -25 Streamline Kick On Back -25 Swim

4x50 @:10s Rest  I.M Order -25 R Arm -25 Left Arm 

4x25 @:10-15s Rest Choice Kick Build 

Pre-Set 600/15:00

6x50 @:10s Rest -Odds Streamline Dolpin Kick On back -Evens Flutter Kick on  Side(Switch Sides Per 25)

4x25 @:5s Rest ½ Scull W/ a Strong Kick ½ Swim

1x100 Distance Per Stroke Free

 

Main Set 2400/55:00

3 Rounds 

1x200 @:20s Rest Kick Build Each 50

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

4x25 @:10s Rest Sprint Kick 

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

1x100 @:15s Rest Pull w/ buoy Focusing on Bi Lateral Breathing

Cool Down 200/5:00

4x50 -Double Armbackstroke /25 Choice 

4000 Yards 95 Minutes

10-18-25 Master The Medley

Warm Up 900/20:00

300 Every 3rd  25 Backstroke

200 Pull W/ Buoy and Paddles-Bilateral Breathing

100 Choice Kick

200 I.M -25 Kick -25 Swim

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

Backstroke Technique 600/15:00

4x50 @:10s Rest Backstroke -25 Right Arm -25 Left Arm (Arm that's not moving at your side)

4x75 @:10s Rest -25 Streamline Backstroke Kick -50 Backstroke

1x100 Backstroke 5Stroke 6Kicks

Main Set (I.M) 1850/40:00

3x50 @:5-10s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

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

6x50 @:10-15s Rest Back #1-3 Descend  #4-6 Ascend

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

6x50 @:10s Rest Breast Descend 1-3, Ascend #4-6

1x200 @:20s Rest Free Negative Split

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

4x25 @:10-15s Rest I.M Order All out 

Cool Down 200/5:00

4x50 Choice 

3550 Yards 80 Minutes

10-15-25 Fire Then Flow

Warm Up 800/15:00

300 Choice Loosen

4x50 @:10-15s Rest Choice Stroke -25 Kick -25 Swim 

4x50  @:10-15s Rest

#1. Catch Up

#2. 3Right Stroke 3Left Strokes

#3.  Fist

#4. Zipper Drilll

8x25 @:10-15s Rest Sprint Cycle 

Pre Set 600/10:00

4x25 @:10s  Rest Streamline Underwater as far as possible off the wall-After Swim Ez  To wall

4x50  @: 10-15s Rest

-Odds, Kick Builld 

-Evens, -25 Drilll -25 Build

4x50  @:10-15s Rest Descend 1-4

4x25 @:10-15s Rest  -Odds Drill -Evens Fast

Main Set 2000/45:00

A. 500

4x25 @:15-20s Rest Choice Stroke Fast

2x50 @:15s Rest -25 Smooth -25 Fast

4x50 @:10-15s Rest  Descend  1-4

1x100 @Reset Active Recovery

B. 700

4x50 @:15s Rest Choice  Stroke -25 Fast -25 Smooth

3x100 @:15-20s Rest -75  Build  -25  Fast

4x25  @:10-15s Rest Kick Fast

1x100 @ Reset Active Recovery

C.850

4x25 @:10s Rest Distance Per Stroke 

3x50 @:15s Rest Build Each to Fast

3x100 @:15s Rest  -25 Sprint  -75 Smooth

1x100 @1:00 Min Rest Active  Recovery

1x100 @:30s Rest  Choice Stroke Build

4x25 @:15s Rest All Out

Cool Down 200/5:00

4x50 -25 Double Arm Back -25 Smooth

3650 Yards 85 Minutes

10-11-25 Efficiency Under Fire

Warm Up 900/20:00

300 Choice Loosen

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

4x50 @:15s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint cycle (-25½ smooth / ½ fast, -25 ½ fast/ ½ smooth,-25 Build, Fast)

Pre Set 600/15:00

4x75 @:10-15s Rest #1-3 Descend #4 -75 Build -25 Fast

4x50 @:15s Rest -Odds Distance Per Stroke -Evens -25 Build -25 Fast

1x100 Kick Active Recovery

Main Set 2200/50:00

2x200 @:15-20s Rest Descend 1-2 

4x100 @:10-15s Rest  Hold Same Pace As Final 200

1x300 @:20s Rest Build by 100

3x100  @:10-15s Rest Hold Pace of last 100 in 300

1x300 @:20s Rest Build by 100

6x50 @:15s Rest 90% Effort (fast but with control, count strokes)

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

4x25 @:15s Rest All out

Cool Down 200/5:00

4x50 Choice

3900 Yards 90 Minutes

10-8-25 Glide To Greatness

Warm Up 900/20:00

300 Choice Loosen

3x100 @:10s Rest Choice Kick

6x50 @:10-15s Rest (Fly/Bk Bk/Br Br/Free x2)

Main Set 2100/45:00

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

8x50 @:10-15s Rest Choice Stroke Descend 1-4,5-8

2x150  @:10-15s Rest (Fins Snorkel)  Distance Per Stroke  Freestyle

4x100  @:15s Rest -Odds Build To Fast -Evens Active Recover

1x300 @:20s Rest Breathing by 5/3/5 Per 100

1x200 @:20s Rest Pull Negative Split

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

Kick Set 600/15:00

1x200 @:10s Rest -50 Swim -150 Kick

1x150 @:10s Rest -50 Swim 100 Kick

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

3x50 @:5s Rest Swim 

Cool Down 200/5:00

4x50 -25 Distance Per Stroke -25 2 Breath Max

3800 Yards 85 Minutes 

10-6-25 Efficiency Meets Effort

Warm Up 800/20:00

3x100 @:10-15s Rest#1-2 Smooth #3. Build

4x50 @:10-15s Rest Free Drills 

#1 Catch Up Drill 

#2. 3Right Arm Strokes 3Left Arm Strokes 

#3. 3 Strokes 6 Kicks 

#4. 3 Strokes On Your Stomach 4 on your 

2x100 @:10-15s Rest Pull  W/ Bi lateral Breathing

2x50 @:10-15s Rest -25  Fist Drill -25 Build 

Pre Set 600/15:00

1x200 @:20s Rest Count you Strokes Each 50 Try to Decrease Strokes

4x50 @:15s Rest Descend 1-4 Trying to use your lowest stroke count

4x25  @:10-15s Rest Free As Few Breaths of Possible

1x100 @ Pulll Breathing 3/5/7/3

Main Set 2100/50:00

A.(600)

2x100 @:15s Rest -25 Drill -25 Swim

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

4x25 @:10-15s Rest Sprint Cylcle  (-25 ½Fast ½Smooth -25 ½ Smooth ½Fast -25 Builld -25 Sprint )

1x100 @ 

B. (800)

1x200 @:20-30s Rest -50  Drill -50 Build -50 Fast -50 Smooth

4x100 @:10-15s Rest

#1. -25 Drill -75 Swim 

#2. 50 Drill -50 Swim 

#3. Build 

#4. Fast

4x50  @:10-15s Rest -Odds Build W/Fist Drill -Evens 3strokes/6kicks/3strokes

4x25  @:15s Rest Choice Stroke Fast

C.(700)

6x50 @:15s Rest  Build -Odds Kick -Evens Swim 

4x25 @:10-15s Rest Streamline Underwater As Far as Possible 

1x200 @:20s Rest Pull Negative Split Breathing 3/5 by 50

1x100 @:15s Rest  -25 Drill -25 Swim

4x25 @:15s Rest Fast

Cool Down 200/5:00

4x50 Choice

3700 Yards 90 Minutes

10-4-25 Burn Then Breathe

Warm Up 700/15:00

300 Choice Looseen 

2x100 @:15s Rest Alternating -25  Kick -25 Swim 

2x50 @:15-20s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint Cycle

Drill 500/15:00

2x50 Free Single Arm  #1 Arm that's not moving at your Side #2  Arm that's moving is leading 

2x50 @:10s Rest Catch Up Drill

2x50 @:10s Rest Catch Up Drill, W/ Zipper Drill

2x50 @:10s  Rest Catch Up Drill, W/ Zipper Drill, and  Fingertip Drag Drill

1x100 Smooth Free Breathing by 3

Main Set 2100/55:00 

A.

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

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

3x100 @:15-30s  Rest  -Odds Fast  -Evens Smooth

1x200 @1:00 Min Rest  Build  by 50  Try  to negative Split 

B.

4x25 @:15s Rest Choice Stroke  Fast

6x50 @:10-15s Rest Descend  1-3,4-6

3x100 @:15-20s Rest Descend 1-3

2x200 @  Build by 50 Try to negative Split 

Cool Down 200/5:00

4x50 @:15s  Rest -25 Double Arm Back  -25 Choice

90 Minutes 3600 Yards

10-1-25 Energy In Motion

Warm  Up 700/15:00

300 Choice

4x50 Kick -25 Build -25 Smooth

200 Pull Breathing 3/5 by 50

Pre Set 500/15:00

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

8x25 @:10-15s Rest-Odds Descend 1-4  -Evens I.M 

1x100 Pull Negative Split

Main Set 2200/50:00

2 Rounds

200 @:15-30s Rest Build

4x75 @:10-15s Rest  1st Round Descend 1-4 2nd Round Rolling I.M

1x50 @:15s Rest Active Recovery

1x200 @ 80% Effort (Strong Consistent Pace)

4x50 @ 1st Round Descend 1-4 2nd Round Stroke or I.M

1x50  @:15s RestActive Recovery

4x25 @:15-30s Rest Fast

Cool Down 200/5:00

4x50 Choice 

3600 Yards 85 Minutes

9-29-25 Stroke by Stroke

Warm Up 700/20:00

300 Choice Loosen

100  Kick

4x50 @:10-15s Rest I.M  Order -25  Right Arm -25  Left Arm

4x25 @:10-15s Rest Choice Stroke  -Odds ½ Smooth ½ Fast -Evens ½ Fast ½ Smooth

Pre Set 300/10:00

4x25 @:10-15s  Rest Front Scull

2x50 @:10-15s Rest -25 Right Arm -25 Left Arm Free (Breath Away From the Pulling Arm)

1x100 Distance Per Stroke Freestyle

Main Set 2500/60:00

5x100 @:10-15s Rest Descend 1-5

8x25 @:15-30s Rest -Odds Fast Fly -Evens Smooth Free

4x100 @:10-15s Rest Descend 1-4

8x25 @:15-30s Rest  Fast Backstroke

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

8x25 @:15-30s RestFast Breaststroke

2x100 @:10-15s Rest  #2 Faster than 1st

8x25 @:15-30s Rest Fast Free

1x100 @ Active Recovery

8x25 @ Fast Choice Stroke 

 

Cool Down 200/5:00

200 Choice

3700 Yards 95 Minutes

9-27-25 Catch and Kick

Warm Up  800/20:00

3x100 @ Choice Loosen 

8x25 @:10s Rest Kick Build

4x50 @:15s Rest I.M Right Arm Down Left Arm Back

4x25 @:10s Rest I.M

Pre Set 850/25:00

6x75 @:10-15s Rest -50 Fast Kick -25 Swim

4x50 @:10-15s Rest Drill -25 R Arm (Left hand at Side) -25 Left Arm (Right Hand at Side)

4x50 @ Drill 6 Kick Switch

Main Set 1750/40:00

6x125 @:20s Rest-75 Build -50 Fast

1x100 @ Reset Active Recovery

5x100 @:20s Rest -25 Build -50 Fast -25 Active Recovery

1x100 @ Reset -Active Recovery

4x75 @:20s Rest -50 Fast Fast -25 Active Recovery

Cool Down 200/5:00

200 Choice 

3600 Yards 90 Minutes

9-24-25 Glide Into Speed

Warm Up 1000/25:00

1x300 Choice Loosen

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

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

8x25 @:10s Rest - Odds Fewest Breaths Possible -Evens Fewests Strokes Possible

Main Set 2400/60:00

3 Rounds

1x300 @:15-30s Rest

Round 1: Free I.M. (75 Free, 75 Back, 75 Breast, 75 Free)

Round 2: Pull – Breathe 3/5/ by 50

Round 3: Kick – Build by 75

2x150 @:15s-20s Rest

Round 1: 25 Fly / 50 Back / 50 Breast / 25 Free

Round 2: Pull w/ paddles – Descend 1–2

Round 3: 75 Drill / 75 Swim

2x50 @:15s Rest

Round 1: 25 Fly / 25 Back - 25 Breast / 25 Free

Round 2: Pull buoy only – Distance Per Stroke focus

Round 3: Kick – 25 Fast / 25 Smooth

4x25 @:10-15s Rest

Round 1: Free I.M. Order – All Out

Round 2: Paddles Only – Fast Tempo

Round 3: Sprint Kick or Drill

Cool Down 200/5:00

200 Choice

3600 Yards 90 Minutes

9-22-25 Kick. Drill. Kill.

Warm Up 900/25:00

300 Every 3rd 25 Backstroke

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

4x50 @:10s Rest I.M Order (25 Drill / 25 Swim)

4x25 @:10-15s Rest -Odds Last 10 Yards Fast -Evens 1st 10 Yards Fast

Main Set 2750/60:00

A. 1000

2x50 @:10s Rest Kick (-25 Fast -25 Smooth)

1x100 @:10s Rest 50 Kick + 50 Swim

1x150 @:10s Rest 50 Kick + 50 Swim + 50 Drill

1x200 @:15s Rest 50 Kick + 50 Swim + 50 Drill + 50 Build

1x150 @:10-15s Rest Swim + Drill + Build

2x100 @:10-15s Rest Drill + Build

2x50 @:15s Rest (-25 Build -25 Fast)

B.1000

1x300 @:30s Rest Pull (Bilateral Breathing 3/5/3 per 50)

4x75 @:15s Rest Descend 1-4

3x50 @:15s Rest -25 Smooth -25 Fast

6x25 @:10-15s Rest Descend 1-3. #4-6 Fast

1x100 Active Recovery

C.750

1x300 @:30s Rest Negative Split (2nd 150 Faster than 1st)

4x75 @:15s Rest -25 Drill/ 25 Swim /25 Build

6x25 @:15-30s Rest Fast

Cool Down 200/5:00

1x200 Choice

3850 Yards Yards 90 Minutes

9-20-25 Pulse. Pace. Pull.

Warm Up 900/25:00

200 Choice 

4x50 @:15s Rest Kick Build

1x100 I.M

1x100 Pull

4x75 @:15-20s Rest Kick/Drill/Build by 25

Pre Set  800/20:00

2 Rounds (Round 1 = Kick / Round 2 = Swim)

4x25 @:10-15s Rest ½ Fast ½ Ez

4x25 @:10-15s Rest ½ Ez ½ Fast

4x25 @:15s Rest Fast

1x100 @: Reset Active Recovery

Main Set 1600/40:00

2 Rounds

1x200 @:30s Rest Choice Swim Strong Consistent Speed (80%)

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

1x200 @:20s Rest Pull Breathing 3/5 per 50

8x25 @:10-15s Rest  Descend 1-4 Ascend 5-8

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,2,3,4 Per 25

3500  90 Minutes

9-17-25 Breathe Between Sprints

Warm Up 850/25:00

200 Swim

100 Kick

200 Pull

4x75 @:15-20s Rest  -25 Scull -50 Build

1x50 Choice/Smooth

Main Set 2150/50:00

A.

6x75 @:10-15s Rest -25 Fast Kick -50 Choice Swim

6x50 @:10-15s Rest Descend 1-3, 4-6 Build each to 80%

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

1x100 @ Reset Active Recovery Swim

B.

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

1x100 @ Reset Active Recovery Kick

4x50 @:10-15s Rest Descend 1-4 

1x200 @ Reset Active Recovery Pull 

C.

8x25 @:15-30s Rest Choice Stroke Fast

1x200 @ Reset Choice  Active Recovery

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

Cool Down 300/5:00

6x50 @:10s Rest Choice Active Recovery

3300 Yards 80 Minutes

9-15-25 Edges and Effort

Warm Up 900/25:00

3x100 @:15s Rest Free #1 Smooth #2-3 Build Each to 80% Effort

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

6x50 @:10-15s Rest Descend 1-3,4-6

4x25 @:10-15s Rest  Sprint  Cycle (#1.1/2 Fast 1/2 Smooth. #2.1/2 Smooth 1/2 Fast #3. Build #4. Fast)

Pre Set 600/15:00

I.M Switch = (Fly, Back -Back/Breast -Breast/Free Do this twice to make 6x50's)

6x50 @:10-15s Rest I.M Switch Kick 

6x50 @:10-15s Rest I.M Switch Swim (First 3x50s Done as Fist Drill)

Main Set 1800/45:00

3 Rounds 

1x200 @:15-30s Rest Descend by Round

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

2x50 @:15s Rest First one Fast Second, One Recover

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,2,3,4 By 25

3500 90 Minutes

9-13-25 Effort Every Lap

Warm Up 900/25:00

1x200 Choice Loosen

1x200 Choice Drill

1x200 Pull -50 Breathing On Your Right Side -50 Left Side -100 Breathing by 3

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

Kick 300/10:00

2 Rounds(Change Kicks Between Rounds)

1x25 @:5-10s Rest Kick Smooth

1x50 @:10s Rest Kick Build 

1x75 @:15-20s Rest Kick Fast

Main Set 2100/50:00

4 Rounds -Odd Rounds 100s = Free -Even Rounds Even Rounds 100 =I.M

4x100 @:10-15s Rest Descend 1-4 (#1 Smooth,#4 Strong/Fast)

1x75 @:10-15s Rest  Free Breathing 7/5/3

1x50 @:30s Rest Kick Fast

Cool Down 200/5:00

8x25 Free 2@20, 2@25, 2@30, 2@35 Just Make it.

3500 Yards 90 Minutes

9-10-25 Hold Your Rhythm

Warm Up 800/20:00

4x200 @:20s Rest

#1 Swim 

#2 Kick 

#3 Pull

#4 Swim

Kick 400/15:00

4x25 @:10-15s Rest Max Underwater Dolphin Kick -After Ez Free to wall

4x25 @:10s Rest Streamline Flutter Kick On Back 

4x25 @:10s Rest Breaststroke Kick

4x25 @:10s Rest Streamline Flutter Kick on front -Stroke to Breath, Alt Sides

Drill 400/10:00

4x25 @:10-15s Rest Butterfly Drill

2x50 @:10s Rest Back Drill

2x50 @:10s Rest Breast Drill

2x50 @:10s Rest Free Drill

Main Set 1600/40:00

3x100 @:10-15s Rest Pull #1 Free Breathing Every 3 #2 Breathing 3/5/3/5 #3 Free Breathing 3/5/7 Last 25 Backstroke 

4x150 @:15s Rest Build Each 150 Try to stay in Aerobic Range-Odds Free -Evens Choice Stroke 

1x50 @:30s Rest Active Recovery

4x100 @:10-15s Rest Free Descend 1-4

1x50 @:30s Rest Active Recovery 

4x50 @:10-15s Rest  Choice Kick -25 Smooth -25 Fast

Cool Down 200/5:00

8x25 @:10-15s Rest

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

3400 Yards 90 Minutes

9-8-25 Precision Before Power

Warm Up 750/15:00

1x150 @:10-15s Rest Swim

1x150 @:10-15s Rest Kick

1x150 @:10-15s Rest Drill 

1x150 @:10-15s Rest Pull 

1x150 @:10-15s Rest Swim

I.M 500/15:00

2 Rounds (*Round 1 Drill, Round 2 Swim)

1x25 @:5-10s Rest Fly

1x50 @:5-10s Rest Back

1x75 @:10-15s Rest Breast

1x100 @:15s Rest Free 

Main Set 1900/45:00

Set A.

2 Rounds (1000)

2x150 @:10-15s Rest Free Consistent Aerobic Speed

2x50 @:10s Rest Build to Fast

4x25 @:10s Rest -Odds Active Recovery -Evens Build to fast

Set B.

2 Rounds (900)

2x100 @:10s Rest Choice Stroke  #2 Fasters Than 1st

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

1x50 @ Reset Active Recovery

Cool Down 200/5:00

1x100 Kick 

1x100 Choice

3350Yards 80 Minutes

9-6-25 Descend and Deliver

Warm Up 1100/30:00

4x100 Choice -Loosen

6x50 @:10-15s Rest Pull #1. Buoy Between Thighs #2. Buoy Between Knees #3. Buoy Between Ankles

4x50  @10s Rest Choice Kick Build

4x50  @:10s Rest Choice Stroke Drilll

Main Set 1600/40:00

4 Rounds

1x100 @:10-15s Rest Kick -25 Flutter Kick -25 Dolphin Kick 

1x100 @:15s Rest Free Breathing 3/5/3/5

2x50 @:10s Rest Drilll 

1x100 @:15s Rest Choice Stroke Build

Cool Down 200/5:00 

1x100 Kick

1x100 Choice

75 Minutes 2900 Yards

9-3-25 Easy Does It

Warm Up 700/20:00 

200 Swim

100 No Free

4x50 @:10-15s Rest Pull W/ Choice Equipment

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

Drill 500/10:00

4x100 @:10-15s Rest -25 Drill -25 Swim

1x100 Free Breathing 3/5/3/5 Per 25

*Fist Drill, Fingertip Drag, Catch Up,Single Arm*

Main Set 1500/40:00

3 Rounds

2x50 @:10s Rest Choice Kick Build to Moderate (Even Rounds Streamline Kick)

2x50 @:10s Rest Drill 

4x50 @:10-15s Rest Descend 1-4.(Get faster every 50,4th 50 Fast)

4x25 @:10-15s Rest -Odds Active Recovery-Evens Build to Fast

Cool Down 300/5:00

4x50 @:10-15s Rest -Odds Double Arm Backstroke -Evens Choice

1x100 Choice  

3000 Yards 75 Minutes 

7-24-25 Pulling with Precision

Warm Up 1200/30:00

200 Loosen

6x50 @:10s Rest Descend 1-3,4-6 ( Kick On Wall as you rest if possible)

4x100 @:20s Rest I.M Or Non Free  Descend 1-4

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

1x100 @:20s Rest Choice Drill

Pre Set 650/15:00

4x50  @:20s Rest Choice Stroke Fast

1x150 @:30s Rest Free Pull W/ Paddles and Buoy (@ ankles)

2x150 @ -50 Fast -100 Smooth(Focus on Distance Per Stroke)

A. 700/15:00

2 Rounds

1x200 @:30s Rest 100 Free Build -50 Ez Back -50 Free Build

1x150 @:20s Rest Pull W/ Paddles and Buoy w/ Bilateral Breathing (2nd Round Buoy @ Ankles)

B. 1200/30:00

2 Rounds

2x50 @:10-15s Rest Free Pull  1st Round Paddles Only. 2nd Round Buoy Only 

2x50 @:15s Rest Choice Stroke Paddles And Buoy (Buoy @ Ankles)

4x100 @ -Odds I.M -Evens Reverse I.M (Free,Br,Bk,Fly)

Cool Down 200/5:00

4x50 -Odds Double Arm Back -Evens Choice

 3950 Meters 95 Minutes

7-22-25 Pace Into Power

Warm Up 1000/25:00
200 Free Loosen
4x50 @:15s Rest Choice Stroke Drill/Swim
4x50 @:15s Rest Kick Build Each to Fast
1x200 Pull Focusing on Distance Per Stroke and Strong Pulls
4x50 @:10-15s Rest Choice Stroke Descend 1-4
Main Set 2300/50:00
1x200 @:30s-1:00 Free -50 Breathing Right Side -50 Breathing Left Side -100 Breathing every 5th Stroke
3x50 @:15s Rest Choice Stroke Build Each 50
1x200 @:30s-1:00 -50 Back -50 Free
6x50 @:15s Rest Choice Stroke Descend 1-3,4-6
1x200 @ Kick Build Each 50
9x50 @:15s Rest #1-3 60% Effort #4-6 75% Effort #6-9 85% Effort
1x200 @:30s-1:00 Min Rest Pull Negative Split
12x50 @:10-30s Rest #1-3,7-9 Aerobic #4-6,10-12 Sprint
Cool Down 300/5:00
6x50 -Odds Back Stroke -Evens Choice Stroke

7-19-25 Pace Then Pop

Warm Up 800/20:00

300 Choice Loosen

100 Kick

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

8x25 @:10-15s Rest Descend 1-4,5-8

Main Set 2600/60:00

2 Rounds

4x100 @:15s Rest Free Descend 1-4

4x25 @:30s Rest Choice Stroke Fast

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

4x25 @:30s Rest Choice Stroke Fast

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

4x25 @:30s Rest Choice Stroke Fast

Cool Down 300/6:00

6x50 Free Breathing 5/3 by 25

3700 Yards 86 Minutes

7-17-25 Gauge Your Glide

Warm Up 1600/30:00

4x200 @:15-30s Rest Free -Odds Smooth/Dps -Evens Build to Fast Within the 200

4x100 @:15-30s Rest -Odds Free Drill/Swim by 25 -Evens I.M or Non Free 

8x50 @:10-15s Rest Descend 1-4 Free,5-8 Choice

Main Set 2400/60:00

4x200 @:15-30s Rest Free Descend 1-4

4x200 @:30s Rest Pull Breathing 3,5,3,7 by 50

16x50 @:10-15s Rest 1-4,9-12 Freestyle Descend; 5-8, 13-16 I.M Order Swim

Cool Down 200/5:00

4x50 Choice 

95 Minutes 4200 Meters

7-15-25 Descend, Build, Ascend

Warm Up 1200/30:00

1x300 Looosen

4x50 @:10-15s Rest Free Kick Build 

6x50 @:15s Rest -Odds I.M Sw/ -Evens Choice Stroke Build

8x50 @:10-15s  Choice Stroke Descend 1-4 5-8

Main Set 2700/65:00

3 Rounds (rounds 1 and 3 are freestyle, round 2 is stroke or IM)

1x100 @:15s Rest Smooth

1x200 @:30s Rest Build 

1x300 @:30's-1:00 Min Rest Broken at 100's W/ 10's Rest (Hold same time or drop 1 second per 100)

1x200 @:30s Rest Negative Split

1x100 @:20s Rest Ascend 

Cool Down 200/5:00

4x50 @:10-15s Rest Choice 

100 Minutes 4100 Meters

7-10-25 Longer Laps Today

Warm Up 1200/30:00

4x100 @:15-30s Rest Choice Descend 1-4

4x100 @:15-30s Rest I.M -Odds Drill -Evens Swim

4x100 @:15-30s Rest  Free -Odds Drill -Evens Distance Per Stroke

Main Set 3200/70:00

2x400 @:30s-1:00 Min Rest Choice  #2 Faster Than 1st

4x200 @:30s Rest Choice Descend 1-4

8x100 @:15s Rest Choice  Descend 1-4, 5-8

Cool Down 200/5:00

3x100 @:15-30s Rest Choice Ascend 

4600 Meters 105 Minutes

7-8-25 Focus Through Fatigue

Warm Up 1000/30:00

200 Choice Loosen

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

200 Drill -Different Drill Every 50

4x50 @:10-15s Rest I.M Order Drill 

Main Set 3000/65:00

2 Rounds

1x300 @:30s-1:00 Min Rest (Kick Pull Or Swim) Negative Split 

2x100 @:15s Rest Choice 80-90% Effort

1x200 @:30s Rest (Kick Pull Or Swim) Negative Split 

3x100 @15s Rest  Free 80-90% Effort

1x100 @:30s Rest (Kick Pull Or Swim) Negative Split 

4x100 @15s Rest  Free 80-90% Effort

Cool Down 200/5:00

1x200 Choice 

4200 Meters 100 Minutes

7-5-25 Torque Your Tempo

 Warm Up 800/20:00

300 -50 Free -50 Back

1x100  Flutter Kick 

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

4x25 @:10-15s Rest Sprint Cycle 

Main Set 3200/70:00

4 Rounds (25's & 100 Fast = I.M Order by Round For an extra Challenge)

8x25 @:10s Rest Descend 1-4.5-8

1x100 @:15s Rest Fast (Swim, Pull or Kick)

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

1x200 @ I.M Fast (Or Free Negative Split)

1x200 @:Reset Choice Active Recovery (Swim, Pull or Kick)

Cool Down 100/2:00

1x100 Choice 

4100 Yards 92 Minutes 

7-3-25 Effort Every Meter

Warm Up 800/20:00

200 Loosen

4x50 @ Kick  Build 

4x50 @ Pull W/ Paddles 

4x50 @ -Odds Fly Back -Evens Breast Free

A. 1000/25:00

4x50 @:10-15s Rest Build Each 50

1x100 @:30s Rest Best Tech Free

4x100 @:15-20s Rest With Fins Descend #1-3 #4 Smooth

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

2x100 @:15-20s Rest Pull w/ buoy  Build 

B. 1000/25:00

6x50 @ Pull W/ Paddles Descend, 1-3,4-6

2x100 @ -50 Free -50 Back

1x200 @: Negative Split 

2x100 @: Ascend each 100 (Start Fast, end Smooth)

1x100 @:30s Rest Sprint 

C. 900/25:00

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Paddles Fins Build 

1x300 @:30s Rest Pull Choice Equip Build by 100

2x100 @:20s Rest Done like (4x25 Sprint Cycle)

2x50 @:30s Rest All Out

Cool Down 200/5:00

200 (Back/Breast)

7-1-25 Cruise Then Crush

Warm Up 800/20:00

200 Choice loosen

200 Kick

4x50 @:15s Rest Pull W/ Paddles -Holding the paddles without the strap(Focus on High Elbow Catch)

4x50 @:15s Rest: Odds Fly/BK: Evens Br/Free

Main Set 3000/65:00

4x50 @:10-20s Rest Build

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Best Tech Free

5x100 @:15-20s Rest W/ Fins Desceend 1-3, Ascend 4-5

2x250 @:20-30s Rest W/ Paddles Smooth and Aerobic

1x500 @:30s Rest Every 4th 50 Pick Up the Pace

2x250 @:20-30s Rest Negative Split 

5x100 @:15-20s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

6-28-25 Crush the Climb

Warm Up 1000/25:00

300 Free Choice Loosen

4x100 @:15s Rest Kick -25 Free -25 No Free

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

4x25 @:10-15s Rest Sprint Cycle 

Main Set 2900/65:00

4x50 @:10-15s Rest Free, Ascend each 50 (start fast, finish smooth)

1x300 @:30s Rest 3 Fly kicks off each wall + -Even 50's Build -Odds Cruise

4x100 @:15-20s Rest -50 Free -50 Back

5x50 @:15s Rest  Pull w/ Paddles Only Ascend #1–4, #5 smooth & long

1x300 @:30s Rest 3 Fly kicks off each wall + build each 75

3x100 @:15-20s Rest -50 Free -50 Back

5x50 @:30s Rest Rest Paddles And Fins Fast #1-4 Fast #5 Smooth

1x300 @:30s Rest Free 3 Fly Kicks off Each wall Build Each 100

2x100 @:15-20s Rest -50 Free -50 Back 

4x50 @:15-20s Rest Ascend 1-4 Choice Equipment

1x300 @:30s Rest Free 3 Fly Kicks off Each wall

1x100  Choice Stroke Sprint

Cool Down 200/5:00

1x200 EZ

4100 Yards 95 Minutes

6-26-25 Feel to Fire

Warm Up 900/25:00

3x100 -2 EZ 1x Build

4x75 Choice Stroke -Odds K/K/S S/K/K 

4x50 Choic Stroke  Descend 1-4

4x25 Sprint Cycle  

Main Set 2900/60:00

1x500 @:50s Rest Pull Negative Split to Strong

4x75  @:10s Rest Strong Consistent Pace

4x50 @:10-15s Rest Active Recovery

4x25 @:10-15s Rest Fast

1x400 @:40s Rest Pull Build by 200

3x75 @:10s Rest  Strong Consistent Pace

3x50 @:10-15s Rest Active Recovery

3x25 @:10-15s Rest Fast

1x300 @:30s Rest Pull Build by 100

2x75 @:10s Rest  Strong Consistent Pace

2x50 @:10-15s Rest Active Recovery

2x25 @:10-15s Rest Fast

1x200 @:20s Rest Pull Build by 50

1x75 @:10s Rest  Strong Pace

1x50 @:10-15s Rest Active Recovery

1x25 @:15s Rest Fast

Cool Down 200/5:00

1x100 Ez

2x50 @ -25 Kick -25 Swim

90 Minutes 4000 Yards

6-24-25 Drill to Dominate

Warm Up 800/20:00

300 Choice Loosen 

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

4x25 @:10-15s Rest Scull -Odds -Head First -Evens Feet First

1x100 Silent Swim (Try to Swim With Out Making a sound or Splash)

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

 

Pull 600/15:00(Pads Optional)

4x150 @:30s Rest -100 Pull Build to 80 -50 Drop Buoy Over Kick Build to 100 %

Main Set 2400/50:00

3 Rounds (Change Stroke Each Round)

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

3x50 @:10-15s Rest Drill

3x50 @:15-20s Rest Build Each 50 to 90%

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

4x25 @:15-20s Rest Fast 

1x50 @:Reset Active Recovery  

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards 

6-21-25 Build and Burn

Warm Up 1100/25:00

300 Choice Loosen

4x75 @:15s Rest Choice Stroke Kick, Swim, Kick

4x75 @:15s Rest-25 As Many strokes as possible -25 As few strokes as possible -25 Regular Swim

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

Main Set 2600/60:00

2 Rounds

1x300 @:30s Rest Pull

4x125 @:30s Rest Free -75 Build -50 Fast

4x75  @:15-20s Rest -25 I.M -50 Free

8x25 @:15s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice 

3900 Yards 90 Minutes

6-19-25 Grind Then Go

Warm Up 800/20:00

300 Choice

100 Kick

4x50 @:15s Rest I.M Order Drill/Build

8x25 @:10s Rest Choice Stroke descend 1-4,5-8

Main Set 2800/60:00

8x100 @:15s Rest Descend 1-4, 5-8

1x300 @:30s Rest Swim Breathing 3/5/3

4x125 @:20s Rest I.M #1.50 Fly #2.50 Back #3.50 Breast #4.50 Free

2x150 @:20s Rest Kick. Push and Glide off the walls 5 Yards Fast Kick- Cruise the rest of the 25 (#2. Fins)

4x100 @:20s Rest Descend 1-4 No Free 

4x50  @:20s Rest -Odds:25 Fast 25 Ez  -Evens: 1st and last 10 yards Fast

2x100 @  

#1.Race Pace 

#2. Broken 100 (10s rest at each 25). Try to beat your time.

4x25 @:15-30s Rest All Out Choice Equip Try to beat your 100 time

Cool Down 200/5:00

200 Choice 

3800 Yards

6-17-25 Refine and Race

Warm Up 1000/25:00

300 -100 Free -50 Back

6x50 @:15s Rest Choice Stroke Descend 1-3,4-6

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

4x50 @:15s Rest Sprint Cycle 

Free Drill 600/10:00

8x25 @:10s Rest - Over Under Drill (Snorkle)

4x50 @:10-15s Rest -Odds Freestyle 3 Strokes 6 Kicks  -Evens 3 Free Strokes 4 Back Strokes 

1x200 @ Free Pull Breathing 3/5 by 50

Main Set 2100/45:00

3 Rounds

1x300 @:30s-1:00 Min Rest ( Rd #1. Swim. Rd#2. Kick Rd.#3.Pull)

4x50 @:15-30s Rest Choice Stroke #1.-3. Build to 90% #4. EZ

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

1x100 @:30s-1:00 Min Active Recovery (Choice or Backstroke)

Cool Down 200/5:00

1x200 Choice Ez

3900 Yards 85 Minutes

6-14-25 Mindful Muscle Movement

Warm Up 1100/25:00

300 As -100 Free -50 Back 

8x50 @:10-15s Rest I.M -Odds Kick/Drill -Evens Kick/Swim

4x100 @:10-15s Rest Descend 1-4

Main Set 3000/60:00

4 Rounds

4x25 @:10-15s Rest Kick -Odds Cruise -Evens Fast

2x100 @:15s Rest -As 50 build to 80%, 50 hold pace -Odd rounds: Pull- Even rounds: Swim

1x200 @:20s Rest Choice Stroke Build Every 50. -Odds Rounds Swim -Even Rounds Pull

2x100 @:15s Rest I.M 

1x50 @:30s Rest  Choice Stroke Fast

Cool Down 200/5:00

1x100 Backstroke

1x100 Breaststroke

 

4300 Yards 

6-12-25 Switch It Up

Warm Up 900/25:00

300 -100 Free-50 Choice

6x50 @:10-15s Rest I.M Switch

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

4x25 @:10-15s Rest Sprint Cycle 

Main Set 3100/65:00

A. 700/15:00

1x200 @:20s Rest (Choice Equip)Free Zone 3 Aerobic -Even Splits/DPS

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

1x100 @:20s Rest Kick Build to Fast

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

B. 700/15:00

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

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

2x100 @:15-30s Rest Free Negative Split (Zone 3-4)

4x25 @:30s Rest Choice Stroke All Out

C. 800/15:00

4x50 I.M Drill/Build

2x150 @:15-30s Rest -25 Fly -50 Bk -50 Br -25 Free

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

4x25 @:30s Rest Choice Stroke All Out

D.900/20:00

4x100 @:10-15s Rest Pull Descend 1-4 W/ Bi-lateral Breathing

6x50 @:10-15s Rest Choice Stroke Descend 1-3,4-6

8x25 @:10-15s Rest -Odds Sprint Cycle -Evens Fast

Cool Down 200/5:00

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

4200 Yards 95 Minutes

6-10-25 Speed Meets Strength

Warm Up 1000/25:00

300-75 Free -25 Scull

4x50 @:10s Rest Choice Kick Build 

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

1x200 Pull Breathing by 3

2x50 @:20s Rest Free Goal 200 Pace 

Drill (Fins Paddles) 400/10:00

2 Rounds

1x100 @:15-20s Rest -2R Strokes  -2Left Stroke. As -50 Primary Strokes -50 Secondary Stroke(2nd Stroke Stronger than 1st)

1x50 @:15s Rest Single Arm Hand Lead Kick -25 R -25 L

1x50 @:15s Rest Choice Stroke Build 

Main Set 2300/50:00

12x50 @:20s Rest Free, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest Kick Active Recovery

10x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest  Pull Active Recovery 

8x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest  Kick Active Recovery

8x25 @:30s Rest All Out

Cool Down 200/5:00

4x50 Drill/Swim

3900 Yards 90 Minutes 

6-7-25 Power Through Pacing

Warm Up 1200/25:00

300 (75 Free, 25 Back)

4x75 @:15s Rest I.M Order -50 Kick -25 Drill

1x300 -25 I.M -50 Free Breathing by 3

6x50 @:10-15s Rest Choice Stroke Descend 1-3,4-6

Pre Set 600/10:00

4 Rounds

1x25 @:10-15s Rest Choice Scull 

1x50 @:10-15s Rest Drill -Odd Rounds Back -Even Rounds Breast

1x75 @:15s Rest Build - Odd Rounds Back -Even Rounds Breast

Main Set 1800/40:00 (As the Distances Decrease the Speed Should Increase)

3 Rounds

4x25 @:10-15s Rest Kick Descend 1-4

2x25 @:10-15s Rest Kick Fast

1x100 @:15s Rest 70% Effort (Moderate Pace)

1x75 @:15-20s Rest 80% Effort (Strong Pace)

1x50 @:15-30s Rest 90 Effort  (Hard Pace)

1x25 @:10-15s Rest 100% Effort (Sprint)

1x200 @1:00 Min Rest Pull Active Recovery

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double Arm Back

3800 Yards 80 Minutes

6-5-25 Feel the Water

Warm Up 1100/25:00

300 Free Loosen

4x75 @:10-15s Rest Choice Stroke -50 Drill -25 Swim

4x25 @:10s Rest Choice Kick Build 

1x200 @:30s Rest Pull w/ pullbuoy  - 50 Free w/ Bi Lateral Breathing -50 Back Stroke  

4x50 @:15s Rest Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

Pre Set 800/20:00

2 Rounds 

4x25 @:10s Rest Streamline Kick on Back(Focus on Bodyline)

2x50 @:10s Rest Drill(Catchup,Fist,Zipper,Finger Tip Drag,3R 3L)

6x25 @:15-20s Rest Fast (Focus on Fast Feet and Hands)

1x50 @1:00 Min Rest. Swim Or Kick, Active Recovery

Main Set 1800/45:00

A. (900)

3 Rounds

1x125  @:15s Rest Favorite Stroke -75 Build -50 Fast

1x100 @:20s Rest Free Breathing 3/5/3/5

1x75 @1:00 Min Rest. Worst Or Most Unloved Stroke. -As Drill/Build/Fast

B. (500)

2 Rounds

1x100 @:15s Rest Favorite Stroke -75 Build -25 Fast

1x100 @:20s Rest Free Breathing 3/5/7/3

1x50 @1:00 Min Rest Worst Or Most Unloved Stroke. -Fast

C. (400)

2 Rounds

1x75 @:15s Rest Favorite Stroke -50 Build -25 Fast

1x100 @:20s Rest Free Breathing 3/5/7/9

1x25 @1:00 Min Rest Worst Or Most Unloved Stroke. Fast

Cool Down 200/5:00

1x100 Social Kick

1x100 Choice

3900 Yards 95 Minutes  

6-3-25 Glide and Grind

Warm Up 800/20:00

300 Free Loosen

3x100 @:15s Rest (Fins and Paddles) 

#1.Long Stroked Doggie Paddle 

#2. 3 Right Arm 3 Left Arm  

#3.-25 Scull -75 Free

4x50 @:10-15s Rest Choice Kick Build by 25

Main Set 2800/60:00

8x50 @:10-15s Rest -Odd catch-up Drill then transition into a comfortable 3/4 catch-up -Evens 3 Strokes 3 Second Glide

2x100 @:15s Rest -50, 1 Pull 3 Second Glide Breast -50, Free Build

4x100 @:10-15s Rest -25 I.M Order -75 Free

4x100 @:20-30s Rest  Pulll w/ Paddles and Buoy, Build to fast

4x100 @:10-15s Rest Free Descend 1-4.

4x50  @:20s Rest I.M Order Build to Fast

Cool Down 200/5:00

1x100 Right Paddle Left Fin

1x100 Left Paddle Right  Fin

3800 Meters 85 Minutes

5-31-25 Build to Brilliance

Warm Up 1000/25:00

300 Swim 

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

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

4x50 @:10-15s Rest -25 Build -25 Smooth

8x25 @:10-15s Rest -Odds 12.5 Yards Fast -Evens Last 12.5 Yards Fast

Main Set 2800/60:00

4 Rounds. 50's and 100's are I.M Order By Round 

1x200 @:15-30s Rest Moderate Free (Zone 3-4)

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

3x100 @:15s Rest -50 Drill -50 Build

Cool Down 200/5:00

4x25 Choice 

1x100 Choice 

90 Minutes 3900 Yards 

5-29-25 Stroke Speed Session

Warm Up 800/20:00

300 Choice Loosen

1x100 @:15s Rest Choice Kick

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

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

Main Set 1400/30:00

4x25 @:15-30s Rest Max Underwater, Streamline Fly or Free Kick,Fast

4x25 @:15-30s Rest Butterfly Fast

2x100 @:15-30s Rest Active Recovery -Odds Kick -Evens Swim

4x25 @:15-30s Rest Max Underwater,  Streamline Fly or Free Kick-Fast

4x25 @:15-30s Rest Backstroke Fast

2x100 @:15-30s Rest Active Recovery -Odds Kick -Evens Swim

4x25 @:15-30s Rest Max Underwater,  Streamline Fly or Free Kick-Fast

4x25 @:15-30s Rest Breaststroke Fast

2x100 @:15-30s Rest Active Recovery -Odds Kick -Evens Swim

4x25 @:15-30s Rest Max Underwater,  Streamline Fly or Free Kick-Fast

4x25 @:15-30s Rest Freestyle Fast

Cool Down 200/5:00

4x50 Drill @:15s Rest

55 Minutes 2400 Yards

5-27-25 Tight Line Tuesday

Warm Up 1200/25:00

300 Free Loosen Every 4th 25 Dolphin Dive

6x50 @:10-15s Rest I.M Switch

4x100 @:15s Rest Choice Stroke Build 

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

A. 1400/30:00

2 Rounds

2x200 @:15-20s Rest Pull #1. Buoy Between thighs #2. Buoy Between Ankles

4x50 @:15s Rest Build (Speed and Tempo)Choice Equipment 

1x100 @:15-30s Rest Active Recovery Kick (Fins)

1x200 @:15-20s Rest Choice Gear Build Each 100

B. 1200/25:00

6x100 @:15-20s Rest -50 Free ,Distance Per Stroke -50 Choice Stroke Fast

1x200 @:15-30s Rest Pull With Buoy at Ankles

1x100 @:15-30s Rest Active Recovery Kick(Fins)

6x50 @:10-15s Rest -2x50's buoy at Ankles w/ Bilateral Breathing -1x50 Choice Stroke/Equipment, Fast

Cool Down 200/5:00

1x100 Kick

1x100 Swim

4000 Yards 85 Minutes

5-25-25 Cruise Then Crush

 Warm Up 1500/35:00

300 Free Warm

200 No Free

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

3x100 @:15s Rest I.M

4x75 @:15-30s Rest Choice Stroke Build each to Fast

8x25 @:10-15s Rest -Odds As Few Strokes As Possible -Evens as Few Breaths as possible

Main Set (Choice Stroke Pyramid) 2200/45:00

1x100 @:10s Rest Smooth 

1x200 @:15s Rest Build Each 200

1x300 @:30s Rest Zone 3-4 Even Split Each 100

1x200 @:15-20s Rest Build the 200 

1x100 @:15s Rest Easy Speed (Fast But Relaxed)

3x100 @:15-30s Rest Active Recovery #1. Kick #2.Pull 3#. Swim

1x100 @:30s Rest Fast

2x150 @15-20s Rest Build Throughout the 150

1x200 @:15-20s Rest Negative Split by 100 (Zone 3 to 4)

2x150 @:20s Rest Descend to fast by 50

1x100   Fast

Cool Down 300/5:00

4x75 @:10-15s Rest #1.Kick #2. Pull #3. Drill #4.Swim

4000 Yards 85 Minutes 

5-22-25 Long Line Logic

Warm Up 900/20:00

1x300 -75 Free -25 Back

4x75 @:15s Rest Rolling I.M All Drill

4x25 @:10s Rest Kick Build Each 25

4x50 @:10-15s Rest Done As A Sprint Cycle (Fast/Ez, Ez/Fast, Builld, Sprint)

Free Drill (Fins Encouraged) 550/10:00

2x25 @:10s Rest Fist Drill

1x100 @:15s Rest Finger Tip Drag  Drill

2x25 @:10s Rest Single Arm Free (Opposite Arm at Side)

2x50 @:10s Rest  Free 3 Stroke 6 Kicks on Side (Kick with a single arm lead on your side)

2x25 @:10s Rest Single Arm (Opposite Arm Leading Rotate and Reach Each Stroke)

2x50 @:10s Rest  Free Build -Focusing on Strong Pulls and rotating

1x100 Silent Free ( Swim without making a sound. Place hands gently)

Underwaters(Fins and Padddles) 400/10:00

4 Rounds

2x25 @:10-15s Rest -Odds Max Underwater Dolphin Kick Hands In Superman -Evens Max Underwater Dolphin Kick hands @ side 

1x50 @:10-15s Rest -Odd Rounds, Single Arm Free. -Even Rounds, Single Arm Fly.

Main Set 1800/40:00

Pick a Moderate Interval For each Repeat and Descend into Madness.This set will make you think, plan, and do some math.

4x150 @2:15 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x100 @1:50 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x75 @1:25 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x50 @1:00 Descending interval by :5s per repeat

Cool Down 300/5:00

100 Kick 

100 Back 

100 Free

3950 85 Minutes

5-20-25 Even It Out.

Warm Up 1000/25:00

400 Free Looosen -Every 4th 25 Back

4x75 @:10-15s Rest Back K/D/S

4x50 @:10s Rest Breast Drill/Swim

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

Pre Set 900/20:00

4x50 @:10s Rest -Odds -25 R Arm -25 L Arm -Evens Fist Drill

4x50 @:10s Rest -Odds Zipper Drill -Evens Fingertip Drag 

3x100 @:15s Rest Free Style Descend 1-3

4x50 @:15s Rest Free Build to 90%

A. 1200/30:00

3x200 @:15s Rest Pull Aerobic Free w/ Bi lateral Breathing -3rd 50, 80%

1x200 @:15s Rest I.M -25 R Arm -25 L Arm

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

2x100 @:15s Rest I.M

B. 600/10:00

4 Rounds 

2x25 @:15s Rest Scull -Small Scull Out front ,Light kick

1x50 @:15s Rest Choice Drill

2x25 @:10-15s Rest 15M Fast off the wall Choice Stroke

Cool Down 200/5:00

200 Choice Easy Swim

3900 Yards 90 Minutes

5-17-25 No Easy Intervals

Warm Up 1000/25:00

300 Free -50 Free -50 Back

200 Kick -75 Flutter -25 Dolphin

100 I.M

4x50 @:10-15s Rest  Descend 1-4

8x25 @:10s Rest Choice Stroke Sprint Cycle 

A. 900/20:00

2 Rounds

3x100 @:10-15s Rest (Zone 4 Threshold Pace)

1x150 @:15-20s Rest -50 Fast-100 Easy

B.1050/20:00

3 Rounds

3x75 @:10-15s Rest (Zone 4 Threshold Pace)

1x125 @:15-20s Rest -50 Fast-75 Easy

C. 1000/20:00

4 Rounds

3x50 @:10-15s Rest (Zone 4 Threshold Pace)

1x100 @:15-20s Rest -25 Fast-75 Easy

Cool Down 200/5:00

100 Kick

100 Swim

5-15-25 Build And Burn

Warm Up 1400/30:00

400 Free Loosen

200 Kick

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

4x75 @:15s Rest Drill of choice

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

4x25 @:10-15s Rest Sprint Cycle 

Kick Set 600/10:00

2 Rounds

8x25 @:10-15s Rest Kick Descend 1-4,5-8

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

Main Set 2000/45:00

4 Rounds

2x100 @:15s Rest -Build to 90%

2x50 @:10-15s Rest -25 Fast -25 Smooth

1x100 @:30Ss Rest Choice Stroke Best Average 

1x100 @:30s Rest Swim Or Pull Active Recovery

Cool Down 200/5:00

1x50 Back

1x50 Breast

1x100 Choice

4200 Yards 90 Minutes

5-13-25 Catch. Glide. Go.

Warm Up 1300/25:00

400 As -75 Free -25 Back

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

6x50 @:10s Rest I.M Switch

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

4x25  @:10-15s Rest Sprint Cycle 

Free Drill 600/15:00

4x50 @:10s Rest Free Drill -Odds Single Arm by 25 -Evens Catch Up

4x50 @:10s Rest Free Drill -Odds Finger Tip Drag -Evens Zipper Drill

4x50 @:10s Rest Free Drill -Odds Fist -Evens 3 Stroke 3 second glide

Main Set 1800/45:00

3x150 @:15s Rest Free Pull, Middle 50 Fast. (-50 Zone 3,-50 Zone 4, -50 Zone 3)

3x50 @:10-15s Rest Ascend (#1 Fast #3 Smooth)

3x200 @:15-30s Rest Free Pull Breathing 3/5 by 50

3x50 @:10-15s Rest -25 Fast -25 Smooth

3x100 @:10-15s Rest Fast in and out of wall Middle Swim Smooth

3x50 @:10-15s Rest Descend 1-3

Cool Down 200/5:00

1x100 Kick

1x50 Scull

1x50 Swim

3900 Yards 90 Minutes

5-10-25 All Strokes On

Warm Up 1600/25:00

400 Choice Swim

3 (Rounds Different Stroke Each Round):

1x100 @:10s Rest Kick 

1x100 @:10s Rest Free Perfect Technique(Always Free)

2x50 @:10s Rest Drill

4x25 @:10s Rest Descend 1-4

Main Set 2550/60:00

9x50 @:10s Rest Kick 3 Fly 3 Back 3 Breast 3 Free

1x300 @:30s Rest Free Pull -100 Breathing By 3 -100 Breathing by 5 -100 Back Stroke

1x100 @:30s-1:00 Min Rest I.M Fast

9x50 @:15s Rest Drill 3x Fly or Free, 3xBack, 3xBreast, 3xFree

1x300 @:30s Rest Free

1x100 @:30s-1:00 Min Rest  I.M Fast

9x50 @:10-15s Rest Descend  1-3 Back ,4-6, Breast 7-9 Free

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

1x100 @:30s-1:00 Rest I.M Fast

Cool Down 200/5:00

1x100  Free

1x100  Non Free

4350  90 Minutes

5-8-25 Feel the Flow

Warm Up 1500/30:00

6x50 @:10s Rest Choice Stroke Drill/Swim

6x100 @:10-15s Rest Pull 

#1-2: Paddles Only #3-4. Buoy Only #5-6  Paddles And Buoy  Breathing every 5th Stroke

3x200 @:10-15s Rest

#1. Free #2.Back #3.Breast(Focus on Glide)

Main Set 2200/50:00

1x400 @:30s Rest As -200 Free -200 Kick -100 Choice Swim

4x100 @:15s Rest Free, Pads and Buoy Distance Per Stroke. 

8x25 @:15-20s Rest -Odds Dolphin Dive -25 Evens Underwater Breast Stroke

8x25 @:15-20s Rest Free 2 Breath Max Descend 1-4,5-8

2x100 @:15s Rest Free Build to Fast

4x50 @:15s Rest Fast Kick

1x200 @:15s Rest Negative Split

8x50 @:10-15s Rest 

#1-4. Free Descend to Sprint 

#5-8. Choice Kick Descend to Sprint

Cool Down 300/5:00

3x100 -75 Breathing 3/5/7 -25 Back Stroke

85 Minutes 4000 Yards

5-6-25 Hold That Pace

Warm Up 1050/20:00

4x100 @:10-15s Rest As 75 Free -25 Back

4x50 @:10s Rest Kick -Odds W/ Board -Evens Streamline

3x100 @:10-15s Rest -Odds Pull -Evens I.M

3x50 @:10-15s Rest Choice Stroke  Descend 1-3

Pre Set 600/10:00

1x200 @:10-20s Rest Kick, Build.- Alternate Flutter kick and Choice kick every 25. (Push and glide As Far as you can off each wall)

4x25 @:10-15s Rest Free Lowest Stroke Count Possible

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

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

Main Set 2200/50:00

4x100 @:15s Rest Choice Stroke try to keep each 100 within 1-2 seconds ( Zone 3)

3x200 @:15s Rest Continue to focus on consistent pace throughout (Zone 3)

1x400 @ Free Build by 100s

1x100 @:30s-1 Min Rest Active Recovery (Kick or Swim)

2x200 @:15s Rest #2 Faster than #1 (Zone 4 #2)

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

Cool Down 200/5:00

1x100 Kick

1x100 Choice Swim 

4050 Yards 85 Minutes

5-3-25 Finish With Fire

Warm Up 900/20:00

300 Swim

4x50 @:10s Rest Kick Build  -Odds W/ a Board -Evens Streamline

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

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

Pre Set  700/20:00

8x25 @:10s Rest Free Drill -Odds Fist -Evens Fingertip Drag

4x75 @:30s Rest DPS/Build/Fast

1x200  As-25 Breast 1 Pull 3 Second Glide -25 Free 3 Stroke 3 second Glide

Main Set 1400/30:00

2x150 @:15s Rest Choice Stroke Negative Split Each 150

3x100 @:15s Rest Descend 1-3

4x75 @:10-15s Rest Rolling I.M

4x50 @:15s Rest -25 Sprint -25 Cruise

4x25 @:15-30s Rest Sprint

1x100 @ All out From a Dive or Push

Part 2 700/10:00

4x75 @:20-30s Rest Best Average

4x50 @:15s Rest Build to Fast

8x25 @:10-15s Rest -Odds As Few Breaths as possible -Evens as Few strokes as possible

Cool Down 200/5:00

1x100 Kick 

1x100 Swim

3900 Yards 85 Minutes

5-1-25 Breakout and Build

Warm Up  900/20:00

300 Every 4th 25 Backstroke

6x50 @:10-15s Rest I.M Switch (Fly/Bk, Bk/Br, Br/Free)

8x25 @:10s Rest  Choice Kick Build Each to fast

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

Pre Set 800/20:00

4x75 @:10-20s Rest Build Each 75 -Odds Free -Evens No Free

4x50 @:15-30s Rest Free as Few Breaths as possible (2-3 Breaths max per 25)

4x25 @:10-15s Rest 15 Yards Scull 10 Yards Fast Free

8x25 @:10-15s Rest  I.M Order (2x25 of Each Stroke) -Odds 12.5 Yards Sprint 12.5 Cruise -Evens 12.5 Yards Cruise 12.5 Yards Sprint

A. 950/20:00

2x150 @:15-20s Rest Free Build by 50

2x100 @:10-15s Rest Best Average 

2x75 @:15s Rest Choice Stroke Descend  1-2

4x50 @:15s Rest -25 Fast(Zone 4) 25 Smooth

4x25 @:15s Rest No Breath 1st 15 Yards

B. 600/15:00

4x75 @:15s Rest Rolling  I.M

4x50 @:10-15s Rest Choice Stroke -25 Fast -25 Recover

4x25 @:10s Rest Choice Stroke Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

C. 700/15:00

3x100 @:15s Rest Descend 1-3

4x50 @:10s Rest 15 Yards Sprint 35 Cruise (Maintain Technique)

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

1x100  All out From Push or Dive

Cool Down 200/5:00

1x200 Choice

4100 Yards 95 Minutes

4-29-25 Push and Control

Warm Up 900/20:00

200 Choice Loosen

200 Pull Focusing on low Stroke count

200 Choice Kick

200 -50 Non Free -50 Free

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

Drill 400/10:00

4x50 @:10-15s Rest -Odds: 25 Right Arm / 25 Swim. -Evens: 25 Left Arm / 25 Swim

4x25 @:10s Rest Paddle Head Drill

1x100  Free Focusing on lowest Stroke count possible 

Pre Set 450/10:00

2x50 @:15s Rest Quick Breath Drill -Focusing on Fast Breaths , Face in before hand recovers 

2x25 @:10s Rest Push off in streamline until glide naturally fades, then swim to the wall

4x75 @:15s Rest Breathing 3/5/7 

Main Set 2000/45:00

2x200 @:20-30s Rest #1. Build by 50 #2. Build the 200

4x100 @:15s Rest Pull As Breathing 3/5/7/Backstroke

4x100 @:15s Rest Swim Descend 1-4

4x50  @:10-15s Rest -Odds Last 15 Yards Sprint -Evens 1st 15 Yards Sprint

4x25 @:30s Rest Swim Golf ( Stroke Count + Time = Score)

8x25 @:10-15s Rest Free Build Last 10 Yards no Breath

2x100 @:15s Rest I.M Lowest Stroke Count Possible

1x100 @ All Out

Cool Down 200/5:00

1x100 Kick

1x100 Swim

2 Min Float on back

3950 Yards 90 Minutes

4-26-25 Stroke Count Precision

 Warm Up 900/25:00

300 Loosen

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

1x200  Pull Breathing 3/5/3/5

1x100 I.M

4x25 @:15s Rest -Low Stroke Count, 15 Yrds No Breath

Pre Set 600/15:00

8x25 @:10-15s Rest Swim Trying to Hold the same time for each 25 (Zone 3)

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

4x50 @ Pull W/ Paddles Lowest Stroke Count possible

Main Set 2200/45:00

A.

5x100 @:30s-1:00 Min Rest. Best Average -Hold your best sustainable pace across all 5 (Estimate your base Pace)

B.

4x75 @:10-15s Rest -50 Smooth(Focus Dps) -25 Sprint

6x50 @:10-15s Rest Descend 1-3 Hold Pace from 3, for 4-6

6x25 @:15-30s Rest  Sprint Trying to hit goal pace

1x150 @ Negative Split every 50

C.

4x50 @:10-15s Rest Descend 1-4 Hold Stroke Count

4x25 @:10-15s Rest Sprint Cycle

1x100 @:30s-1:00 Min Rest Fast-Match or beat average pace from 5x100 Best Average set

4x75 @:15s Rest -50 Moderate (zone 3) -25 Sprint

4x25 @1:00 Swim Golf (Stroke Count + Time = Score)

Cool Down 300/5:00

2x50 -25 Scull/25 Swim

2x50 -25 Back -25 Breast

2x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ Breast Kick

4000 Yards 90 Minutes

4-24-25 Stroke Count Day

Warm Up 800/20:00

300 Free Loosen Focusing on Long Strokes

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

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

4x25 @1:00 Swim Golf. Count Strokes + Time(score = strokes + time)

Pre Set 800/20:00

4x100 @:10-15s Rest Swim Golf

4x50 @:10s Rest Streamline Kick on Back

4x50 @:10s Rest Pull Descend 1-4 Emphasize Distance Per Stroke

Main Set 2100/45:00

2x100 @:15s Rest Establish baseline Swim Golf score – goal is to maintain or beat it throughout

4x50 @:10-15s Rest Descend 1-4 (Descend Time and Stroke Count)

12x25@:10s Rest – 4 Fly, 4 Back, 4 Breast, Goal: lowest possible stroke count per stroke

1x200 @:10-15s Rest I.M. Trying to Take as Few Strokes as Possible

2x100 @:15s Rest  Free Swim Golf (Zone 3-4 effort) hold your best score 

4x50 @:30s-1:00 Min Rest Sprint W/ a Stroke Count Cap

1x100 @1:00 Min Rest All Out, Trying to beat your best Golf Score

4x100 @:15s Rest I.M Swim Golf

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

Cool Down 300/5:00

2x50 Scull/Swim

2x50 Drill/Swim

2x50 Back or Breast

4000 Yards 90 Minutes

4-22-25 Options and Effort

Warm Up 900/20:00

300 loosen Every 3rd 25 No Free

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

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

4x25 @:15s  Rest Lowest Stroke Count Possible 1-2 Breath  Max

2x50 @:15s Rest  -25 Scull/ -25Build

Pre Set 1050/25:00

3 Rounds

1x100 @:10-15s  Rest  Build by 25

1x50 @:15s Rest Kick Fast

1x50 @:10s Rest Drill

1x100 @:10-15s Rest Breathing 3/5/7/3 or 2/3/4/2

1x50 @:10-15s Rest Pull -Focusing on Stroke Count

Pick and Choose 1800/40:00

How to Run It: 

Round 1: Pick any level

Rest 1:00

Round 2: Pick any level (same or different)

Rest 1:00

Round 3: Pick any level (same or different)

A. 6x100 @:10-15s Rest -Smooth Aerobic Pace,long strokes

B. 4x150 @10-15s Rest Descend 1-4 (Zone 2-4)

C. 2x300 @15-30s Rest Negative Split (Zone3-4)

D. 3x200 @:15-20s Rest  Descend 1-3 (#1.Smooth #2.Moderate #3.Fast)

E. 3x200 @:15-30s Rest Each 200 = different stroke or IM (or 100 Stroke/100 Free)

F. 6x50 @:5-10s Rest Descend 1-3,4-6 +3x100 @ 30-1:00 Min Rest All Out.

Cool Down 300/5:00

1x100 Pull (No Paddles)

1x100 Back Stroke

4x25 Choice Stroke Long and Smooth

4050 Yards 90 Minutes