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