12-20-25 Steady Gets Faster

Warm Up 800/20:00

300 Mix Up Strokes every 75

4x50 @:10-15s Rest -Odds Kick -Even's Swim

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

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

Threshold Discovery 600/15:00

1x200 

• Strong, controlled effort (≈90%)

• You should NOT sprint

• Record time

1x100 Active Recovery 

1x100 

• Slightly faster than the 200

• Still controlled, no fading

• Record time

*Take your 200 pace per 100, take your 100 pace per 100, and your threshold pace is right in between those two.*

4x50 @:15s Rest

• 50 Threshold pace

• Stroke count must stay consistent

• If pace falls apart → adjust slightly slower

Main Set 2000/50:00

2 Rounds

4x100 @:10-15s Rest Hold Threshold Pace

2x150 @:15-20s Rest Hold Same Pace Per 50 as your 100s

4x50 @:10-15s Rest Hold Threshold pace

4x25 @:20s Rest 90% Effort

Cool Down 200/5:00

4x50 Choice 

3600 Yards 90 Minutes

12-17-25 Endurance With Ease

Warm Up 800/20:00

300 Mix Up Strokes Every 50

3x100 @:10-15s Rest

#1. Freestyle  Drill 3/6/3

#2. Backstroke Drill 3/6/3

#3.Breaststroke – 1 Pull / 3-Second Glide

4x50 @:10s Rest -25 Scull -25 Build

Pre Set 800/20:00

2 Rounds

1x150 @:10-15s Rest -50 Free D.P.S -50 Backstroke -50 Free Breathing 3/5 by 25

1x100 @:10-15s Rest Free Pull Focusing on Longstrokes

1x100 @:10-15s Rest Choice Kick 80% Effort Maintain a steady Kick

1x50 @:10s Rest  Free Build to 80%

Main Set 2000/45:00

2 Rounds

2x75 @:10-15s Rest Free Breathing 3/5/7 By 25

2x75 @:10s Rest Backstroke as -25 1 Pull 6 Kick -25 3 Pulls 6 Kicks -25 Backstroke

3x100 @:10-15s Rest  Pull W/ Paddles #1.Knuckle Pads #2-3. Regular Pads Build To 80%

4x75 @:10-15s Rest 

Build kick intensity within the 75, stroke stays relaxed 75 

-Odds Free 

-Evens Backstroke.

4x25  @ -Odds Choice Stroke Build to 90% -Evens Free 2-3 Breaths Max 

Cool Down 200/5:00

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

3800 Yards 90 Minutes

12-15-25 Pace Or Reset

Warm Up  900/20:00

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

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

4x50 @:10s Rest  Descend 1-4

4x25 @:10-15s Rest  Sprint Cycle  

Pre Set 600/15:00

8x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens Build to Fast

4x50 @:10s Rest Kick,Buil Each To Fast. -Odds Flutter -Evens Choice 

1x200 Pull as -75 Breathing 3/5/7 -25 Double Arm Backstroke

Main Set 2100/50:00

3 Rounds

*100 Pace =best sustainable pace from a strong 100*

8x25 @:10-15s Rest 100 Pace 

If you miss pace → skip next 25

Miss again → move to active recovery

1x200 @:1 Minute Rest -Active Recovery 

Round 1: Pull (long strokes) 

Round 2: Backstroke or easy swim 

Round 3: Kick or choice

4x25 @:10-15s Rest  

If you miss pace → skip next 25

Miss again → move to active recovery

1x200 @: 1 Minute Rest -Active Recovery

Round 1: Pull (long strokes) 

Round 2: Backstroke or easy swim 

Round 3: Kick or choice

Cool Down 200/5:00

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

3800 Yards 90Minutes

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