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