6-20-26 Find Your Catch

Warm Up 800/20:00

400 As -100 Breathing by 2 -100 Breathing by 3 -100 Breathing  by 4 -100  Breathing by 5

4x100 @:10-15s Rest -Odds Kick -Evens Drill

Kick 600/15:00

3x100 @:15s Rest Kick -Fins Descend 1-3

6x50 @:10-15s Rest  Kick -No Fins  

Descend 1-4, Hold Pace 5-6

Main Set 2200/50:00

4x250 @:25-30s Rest

-Odds Pull 70% Effort (Paddles & Buoy)

-Evens No Equipment 80% Effort

Advanced Challenge: Descend 1–4 while holding stroke count within +1.

Scale Down Options: 4x200 or 4x150.

4x200 @:20-25s Rest

-Odds -Pull (Buoy Only) Breathing 3/5 By 50

-Evens -No Equipment Build 200 - Last 50 =Fast & Controlled

Advanced Challenge: Hold your fastest sustainable 200 pace on #4 without increasing stroke count.

Scale Down Options  : 4x150 or 4x100.

4x100 @:15-20s Rest -Choice Equipment 

-Descend 1-4 , last 100=Fast

Scale Down Options: 4x75 or 4x50.

Advanced Challenge: Make #4 your best technical 100 of the set, not just your fastest.

Cool Down 200/5:00

200 Choice

90 Minutes 3800 Yards

6-17-26 Air Management

Warm Up 900

300 Loosen

4x100 @:15s Rest -50  Drill  -50 Swim (Catch-Up,Fist,Zipper,6 Kick Switch)

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

Main Set  2100

3 Rounds- R1. Buoy Paddles R2.Choice Equipment  R3. Fins and Paddles

2x100  @:10s Rest Breathing 3/5 by 50

2x150 @:10s  Rest  Breathing  3/5/7  by 50

1x200 @:30-45s Rest Negative Split

Kick/Speed 1000

4 Rounds

2x50 @:15-20s Rest Fast Kick  W/ Fins

1x50 @:20s Rest Fast Swim -Choice  Equipment

1x100 @  Reset Active Recovery

Cool Down 200/5:00

200  Choice

6-14-26 Meters Of Mayhem

Warm Up 800/20:00

1x300 Choice Loosen

4x100 @:15-20s Rest

#1. Free Distance Per Stroke

#2. Pull Breathing  3/5 by  50

#3. -50 Drill -50 Swim

#4. Choice Stroke Build Each 50

Pre Set 600/15:00

8x50 @:10-15s Rest

#1&5. Drill

#2&6. Distance Per stroke

#3&7. Drill 

#4&8. Build 

2x100 @:15s Rest

#1.D.P.S

#2.Build 

Main Set

A. 1200/20:00

3 Rounds

1x300 @:30 Rest R1. Consistent Pace 70%  R2.Negative Split  R3. Build by 100

2x50 @:15s Rest #1.Distance Per Stroke #2.Build to Fast

B.1000/20:00

5 Rounds

1x100 @:15s Rest -Descend by Round 

2x50 @:10-15s Rest 

#1. Smooth 

#2. Fast

Cool Down 200/5:00

4x50 Choice Easy

3800 Meters 80 Minutes

6-13-26 Build The Beast

Warm Up 800/20:00

4x200 @:20s Rest

#1. Choice Loosen

#2. -50 Catch-Up -50 Swim

#3. I.M Kick

#4. Pull W/ Paddles Breathing  3/5 Per  50  

Pre Set 700/15:00

6x50 @:10-15s Rest 

-Odds  Drill (5 Stroke 6 Kicks, Catch Up Drill, Zipper Drill) 

-Evens  Distance Per Stroke Free

8x50 @:10-15s Rest

#1-4. Descend 1-4

#5-8. Pull Breathing 3/5 by 50

Main Set 2300/45:00

8x50 @:10-15s Rest -Odds Distance Per Stroke -Evens Kick Build to Fast

4x100 @:15-20s Rest Negative Split -2nd 50 Faster than 1st

4x50 @:10-15s  Rest No Free Descend 1-4

2x200 @:20-30s Rest Build by 50

4x100 @:15-20s Rest -75 Distance  Per Stroke -25 Distance Per stroke W/ a Fast Kick

4x50:  @:10-15s  Rest -Odds Kick -Evens No Free Swim

1x300 Free Build (last 100, 80-90%)

Cool Down 200/5:00

200 Choice   

95 Minutes 4000 Meters

6-10-26 No Wall Rescue

Warm Up 800/20:00

300 Loosen

1x200 Pull Breathing 3/5 by 50

4x50 @:10-15s Rest Kick

2x50 @:10-15s Rest -25 Drill -25 Swim

Drill/Pre Set 600/10:00 

2 Rounds

1x100 @:15s Rest -25 6 Kick Switch -50  Fist Drill  -25  Catch Up Drill

2x50 @:10-15s Rest #1. Count Stroke #2. Try and lower stroke count

1x100 @:15s Rest Build- Maintain Stroke Count -Increase Speed

Main Set 2300/55:00

A. 800

1x400 @:30s Rest Negative Split -2nd 200 Increase Speed By Kicking  

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

2x100 @:15s Rest #1. Swim Build to 90% #2. Kick Build to 90%

B. 900

3 Rounds

1x200 @20s Rest 70% Effort Maintain Pace

1x50 @:15s Rest Fast Kick

1x50 @:15s Rest Fast Swim

C. 600

1x300 @:30s Rest Fins and Paddles Build by 100 Breathing 3/5 by 50

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

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

Cool Down 200/5:00

200 Choice

3900 Meters 90 Minutes  

6-8-26 Build Don’t Break

Warm Up 800/25:00

6x100 @:15s Rest

#1.Swim

#2.Pull

#3 Kick (Build Last 50 to 80-90%)

(Repeat x2)

1x200 Pull Breathing 3/5  by 50

Drill 500/15:00

10x50 @:15s Rest

-Odds Drill (Fist,Catch-Up,6 Kick Switch,Zipper,Fingertip Drag)

-Evens Smooth freestyle, build your kick the last 25

Main Set 2400/45:00

3 Rounds

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

1x300 @:30s Rest

Round 1: Choice Equipment -Holding 70- Effort   

Round 2: Negative Split  #2nd 150 Faster Than 1st 

Round 3: Build, Last 100 = Fast

1x100 @:20s Rest Active Recovery

Cool Down 200/5:00

200 Choice  

3900 Meters 90 Minutes

6-5-26 Clean Speed Machine

 Warm Up 900/25:00

300 Choice
200 -25 Drill -25 Swim
200 Pull Breathing 3/5 Per 50
4x50 @:10-15s Rest Choice Stroke -15 Meters Fast -35 Smooth
Drill 500/10:00
2 Rounds (Fins Optional)
1x50 @:10-15s Rest -25 Front Scull -25 Swim
1x50 @:10-15s Rest 6 Kick Switch
1x50 @:10-15s Rest Catch Up Drill
1x50 @:10-15s Rest Build to 80%
1x50 @:15s Rest Smooth Reset Swim
Main Set 1800/40:00
8x50 @15s Rest Build to 80/90% Within Each 50 -Odds Kick -Evens Swim
4x50 @:10-15s Rest (Fins) Descend 1-4
4x100 @:15-20s Rest Pull Consistent Speed 80% Effort
4x50 @:15s Rest -25 90% -25 Smooth
4x100 @ Choice Equipment Negative Split by 50 First 50 ,80%, Second 50, 90%.
4x50 @:20s Rest Choice Stroke Fast
Kick 400/10:00
8x50 @:10-15s Rest Kick Desc. 1-4 ,5-8
Cool Down 200/5:00
200 Choice
3800 Meters 90 Minutes

6-3-26 Long Pool Patience

Warm Up 900/25:00

1x300 -100 Free -50 Choice x2

1x200 Pull Breathing 3/5 By 50

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

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

Pre Set 500/10:00

Fins Optional 

2 Rounds

2x50 @:10-15s Rest Drill #1. 1 Pull 6 Kicks #2.Catch  Up Drill

1x100 @:15s Rest Distance Per Stroke

1x50  @:15s  Rest  Free Build to Fast

Main Set 1900/45:00

2x400 @:30s Rest Fins and Paddles Distance Per Stroke  

- As 100 70% -100 80% Repeat x2

1x300 @:30s Rest Build by 100

2x200 @:20s Rest  #1.  Fins and Paddles #2. No Equipment - Try and hold same tempo on second 200

4x100 @:15-20s Rest Descend 1-4

Kick 300/5:00

6x50 @:10s Rest Flutter Kick

Descend 1-3,4-6

Cool Down 200/5:00

200 Choice

3800 Meters 90 Minutes

6-1-26 Back Breast Blast

Warm Up 1000/25:00

400 -100 Drill -100 Swim

6x50 @:10-15s Rest Kick -Odds Flutter -Evens Butterfly/Breast

6x50 @:15s Rest Build to -90% -Odds Free -Evens Choice Stroke

Main Set 2800/60:00

4x100 @:15s Rest Paddles And Fins -Distance Per stroke

6x50 @:10-15s Rest #1.Catch Up Drill  #2. Zipper Drill #3.Fist Drill Repeat x2

4x100 @:10-15s Rest I.M -25m Of Each Stroke

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

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

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

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

6x50 @:20-30s Rest -Odds Active Recovery -Evens Sprint(Choice Stroke)

Cool Down 200/5:00

200 Choice

4000 Meters 90 Minutes

5-30-26 Long Course Logic

Warm Up 900/20:00

400 -Loosen,Mix Up Strokes

1x300  Kick Build the last 100

1x200 Pull Breathing 3/5 Per 50

Pre Set 700/15:00

2 Rounds

2x50 @:10-15s Rest #1. Fist Drill #2.Catch Up Drill 

2x50 @:10-15s Rest #1. Count Strokes #2. Stroke Count -1

3x50 @:10-15s Rest Descend 1-3 Trying to increase Speed and hold Stroke Count  

Main Set 2000/50:00

4 Rounds

1x200 @:20s Rest 60-70% Effort -Choice Equipment

2x50 @:10-15s Rest #1. I.M Order by round Build  #2. Active Recovery

2x50 @:15s Rest Choice Stroke #1.Odds Fast -Evens  #2.Active Recovery

1x100 @:15s-20s Best Freestyle Lowest Stroke Count possible

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

5-22-26 Smooth Criminal

Warm Up 800/20:00

300 Loosen

4x50 @:10s Rest Kick

#1-2. Flutter Kick

#3-4. Choice

4x50 @:10s Rest Choice Stroke Drill/Swim

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

Kick Ladder 500/10:00

2 Rounds

1x25 @:10s Rest Build to Fast 

1x50 @:10s Rest  -25 Smooth - 25 Fast

1x75 @:10s Rest Build To Fast

1x100 @:10s Rest Maintain 80-90% Effort

Pre Set 400/10:00

1x100 @:15s Rest Distance Per Stroke Free

2x50 @:10s Rest #1. Drill/Swim  #2. Build

1x100 @:15s Rest Free 70% Effort -Maintain Low Stroke Count

4x25 @:10s Rest -Odds Fast Kick -Evens Easy Swim

Main Set 2000/45:00

3x200 @:20s Rest Hold Pace  60/70%

4x100 @:15s Rest Hold  Pace 70/80%

1x100 @:Reset Active Recovery

6x50 @:10-15s  Rest -Odds  70%  -Evens 80%

1x100 @ Reset Active Recovery

3x100 @:15s Rest 80%

4x50 @:20s Rest 90%

Cool Down 200/5:00

200  Choice

3900 Yards 90 Minutes

5-20-26 Pace Lock

Warm Up 1200/25:00

300 Loosen Mix Up Strokes

3x150 @:15s Rest  Free -50 Kick -50 Drill -50 Swim

3x50 @10-15s Rest Pull Breathing 3/5/7

3x50 @:10s Rest Free Descend  1-3

3x50 @:10s Rest I.M Switch

Main Set 2600/60:00

A. 750/15:00

1x300 @:10-20s Rest Pull(Paddles/Buoy)  Breathing 3/5/7 by 25

2x100  @:5-10s Rest Backstroke

2x50 @:5-10s Rest Breaststroke

1x100 @:5-10s Rest Freestyle

1x50 @1:00 Min Rest Active Recovery

B. 650/15:00

1x300 @:10-15s Rest Pull Trying to Hold Continuous pace (70%)

1x300 @:5s Rest Swim Build throughout the 300 (70%-80%-90% by 100)

1x50 @1:00 Min Rest Active Recovery

C. 700/15:00

4x100 @:5-15s Rest Hold Pace -Maintain stroke Count/Breathing Pattern

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

1x100 @1:00 Min Rest Active Recovery

D.500/15:00

4x50 @:10-15s Rest -25 Fly -25 Free

2x50 @:5-10s Rest Backstroke

1x100 @:10s Rest Breaststroke

2x50 @:5-10s Rest Freestyle

Cool Down 200/5:00

200 Choice

90 Minutes 4000 Yards

5-18-26 Three Gear Grind

Warm Up 900/20:00

300 -75 Free -25 Back x3

4x50 @:10-15s Rest Kick

#1 Streamline Flutter Kick on Stomach - Pull to Breath

#2.Streamline Kick on Back 

#3.Streamline Breaststroke kick (Front or Back)

#4.Streamline Dolphin Kick on Back

4x50 @:10-15s Rest

-Odds Free Drill

-Evens No Free Drill

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

Pre Set 600/15:00

2 Rounds  

1x100 @:15s Rest Free -Count Stroke 1st 25 , Stay within +1 stroke for the rest of the 100

2x50 @:10-15s Rest  -25 Fast Kick -25 Swim Holding Kick Speed

4x25 @:10-15s Rest #1.Drill #2.Build #3.Fast #4.Active Recovery/reset

Main Set 1800/40:00

3 Rounds

1x200 @:20s Rest 70%(1st Gear) Effort -Maintain Consistent Stroke Count Per 50 

2x100 @:15s Rest 75-80% (2nd Gear) Descend 1-2

4x50  @:10s Rest (3rd Gear) Descend 1-4 Starting at 80% Effort 

Round 1. Round 2. Pull Round 3. I.M( Keep Fly to 25's Only for I.M)

Finisher 500/10:00

2 Rounds

1x75 @:15s Rest -25 Kick -25 Drill -25 Build

2x50 @:15-20s Rest - Best Average , Same Stroke both 50's ,Strong  Kick  through out

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

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

5-16-26 Kick Into Pace

Warm Up 900/20:00

300 Choice Loosen

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

4x50 @:10-15s Rest Pull Breathing 3/4/5/6 per 50

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

Kick/Drill 900/20:00

3 Rounds

1x100 @:20s Rest Flutter Kick Build to fast

1x50 @:10s Rest Drill ( Catch-Up, 6 Kick Switch, Fist)

2x25 @:15s Rest Fast Free

1x100 @:15s Rest Free -Smooth Arms Hard Kick

Main Set 1800/45:0

2 Rounds

1x300 @:30s Rest Swim Pull buoy Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest -Odds Flutter Kick -Evens Butterfly Kick -Submerge last 10 yard finish underwater to wall

1x200 @:20s Rest Paddles Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall

1x100  @:10s Rest No Equipment Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall

Cool Down 300/5:00

6x50 @:10s Rest

-25 Double Arm Back W/ a Breast Kick 

-25 Dolphin Dive

90 Minutes 3900 Yards

5-13-26 One More Gear

Warm Up 500/10:00

1x200  Free

1x200  Pull

1x100 Kick

Main Set  3500/75:00

3x200 @:15-20s Rest  (Choice Equipment) Descend 1-3

4x50 @:10-15s Rest 

#1.Fly/Free  

#2.Back/Free 

#3.Breast/Free 

4.All Free

4x50 @:15s Rest Fast Free

2x200 @:15-20s Rest (Choice Equipment) Descend 1-2

2x150 @5-10s Rest

#1. -25 Fly -25 Back -100  Free  

#2. -25 Breast -25 Back -100 Free

2x200 @:15-20s Rest Descend 1-2

4x150 @5-10s Rest

#1.&3. -25 Fly -25 Back -100  Free  

#2.&4. -25 Breast -25 Back -100  Free

2x200 @:15-20s Rest  Rest (Choice Equipment) Descend 1-2

4x100 @:5-10s Rest

#1. & #3. -25 Fly -75 Free 

#2. & #4. -50 Breast -50 Free

Cool Down 200/5:00

200 Choice

4200 Yards 90 Minutes

5-11-26 Smooth To Savage

Warm Up 800/20:00

300  Every 3rd 25 Fist Drill

2x100 @:10s Rest Kick Build

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

4x25 @:10-15s Rest  Sprint Cycle

Pre Set 600/10:00

4 Rounds

1x50 @:10-15s Rest Distance Per Stroke Freestyle

1x50 @ :10-15s Rest

-30 Yards Free Build 

-15 Yards No Free Fast  

-5 Yards Streamline Fast Kick to the Wall

2x25 @:10s Rest Kicks  -Odds Smooth -Evens Fast

Main Set 2400/55:00

3 Rounds

1x200 @:20s Rest Paddles/Fins -as 75 Breathing  3/5/7 -25 Backstroke

4x75 @:15s Rest Rolling I.M 

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

4x25  @:15s Rest -Odds Fast Choice Stroke -Evens Free or Back Recover

Cool Down 200/5:00

8x25 @:10-15s Rest Breathing  4,3,2,1,1,2,3,4  by 25

90 Minutes 4000 Yards

5-9-25 Four Stroke Focus

Warm Up 800/20:00

300 Choice Mix it Up 

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

1x200 Paddles and Fins  Breathing 3/5 by 50

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

Pre Set 600/15:00

3 Rounds

4x50 @:10-15s Rest

#1 Pull - Distance Per Stroke

#2 Kick - Steady 

#3 Swim - Build To Fast

#4 Choice 

Main Set 2400/55:00

3 Rounds 

1x100 @:15s Rest I.M

4x25 @:15s Rest -Odds Fast Fly -Evens Active Recovery

1x100 @:10-15s Rest -50 Fly OR Free -50 Back

4x25 @:15s Rest -Odds Fast Backstroke -Evens Active Recovery

1x100 @:10-15s Rest -50 Back -50 Breast

4x25  @:15s Rest -Odds Fast Breast Stroke -Evens Active Recovery

1x100 @:10-15s Rest -50 Breast -50 Free

4x25 @:15s Rest  -Odds Fast Free -Evens  Active Recovery

Cool Down 200/5:00

200 Choice

4000 Yards 95 Minutes

5-6-26 Iron Distance Flow

Warm Up 800/20:00

400 Mix Up the strokes

4x75 @:15s Rest -25 Scull -25 Drilll -25 Swim

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

Drill 400/10:00

8x50 @:15-20s

1-2 Single Arm Free (-25 R -25 Left)

3-4 Catch Up Drill

5-6 6 Kick Switch

7-8 Finger Tip Drag

Kick 400/10:00

8x50 @:10s Rest Descend 1-4,5-8 Flutter Kick

#1-4 Kick Board 

#5-8 No Board

Iron Man Swim 2400/55:00

3x200 @:15-20s Rest Paddles and Buoy Descend 1-3

4x150 @:15s Rest 100 Pull W/ Buoy -50 Drop Buoy Engage legs, Build KICK to Fast -Keeps Arms Long and Smooth

6x100 @:10-15s Rest Fins and Paddles Desc 1-4 Hold Pace for 5-6

4x75 @:10-15s Rest Build Each 75 to Fast (No Equipment)

6x50 @:10s Rest  Desc 1-2 Hold Pace 3-6

Cool Down 200/5:00

200 Choice

4200 Yards 100 Minutes

5-4-26 The IM Furnace

Warm Up 1100/25:00

400 -100 Free -100 Back -100 Breast -100 Free

6x50 @:10-15s Rest -Odds Pull Breathing 3/5 per 25 -Evens Kick Build to 80%

4x50 @:10-15s Rest I.M Order Drill/Swim by 25

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

Main Set 2400/55:00

3 Rounds. Fast = Stroke - Change Stroke Each Round(you can mix and match strokes)

4x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

2x25 @:15s Rest Fast

1x50 @:30s Rest Fast

1x100 @:30s Rest Active Recovery

1x75 @:45s Rest Fast

1x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

1x100 @:45s Rest Fast

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3700 Yards 85 Minutes

5-2-26 Saturday Stroke Surge

Warm Up 900/20:00

400 as-100 Free -100 Back -100 Free -100 Choice

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

4x75 @:15-20s Rest I.M Order Drill/Swim/Build

(Drills:Fly: 3-3-3. Back: 6-Kick Switch.Breast: 3-Second Glide.Free:Fist Drill)

Pre Set 300/5:00

4x50 @:15s Rest I.M Order -25 Distance Per Stroke -25 Build

4x25 @:10-15s Rest Choice Stroke  

-Odds -½ Fast -½ Easy 

-Evens -½ Easy -½ Fast

A. 900/25:00

3 Rounds

2x75 @:15s Rest Desc 1-2  as-50 Free -25 Stroke (#1.70%-#2.80%)

2x50 @:15s Rest Choice Stroke Drill/Swim

1x50 @:15s Rest Choice Stroke 80-90% Speed

B.1000/25:00

2 Rounds

1x200 @:20s Rest Free or -50 Free/Back by 50 Negative Split

1x100 @:15-20s Rest I.M Build by 25

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

C. 700/15:00

4x100 @:15-20s Rest -75 Free -25 Stroke

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

4x25 @:20-30s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice 

4000 Yards 95 Minutes

4-29-26 The Gear Shift

Warm Up 1300/30:00

400 Mix it Up

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

3x100 @:10-15s Rest Free  #1 Perfect Technique  #2 Build #3 Perfect Technique

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

3x50 @:10-15s Rest Descend Speed  1-3

Main Set 1750/35:00

1x500 @ 

-as 25 Fast/25 easy, 50 Fast/50 easy, 75 Fast/75 easy, 50 Fast/50 Easy, 25 Fast/75 easy

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Descend 1-4

1x50 @:30s Rest Active Recovery

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

1x50 @:30s Rest Active Recovery 

2x100 @:10-15s Rest Breathing 3/5/7/5 by 25

1x50  @:30s Rest Active Recovery

1x100 @ Fast

Set 2 900/20:00

4 Rounds

1x100 @:15s Rest Cruise/Distance Per Stroke

1x125 @:5s  Rest Work/Fast!

Cool Down 200/5:00

200 Choice

4150 Yards 90 Minutes

4-27-26 Don’t Spin Early

Warm Up 1000/25:00

400 Choice Every 4th 25 Build to 75%

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

4x50 @:10s Rest -Free Drill/Swim by 25

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 700/20:00

4x100 @:15s Rest  -Odds Distance Per Stroke -Evens 80% Effort Maintain Stroke Count

4x50 @:10-30s Rest Swam like your dream 200 Race pace

4x25 @:10-15s Rest

-Odds Half Fast Stroke , Half Ez Free

-Evens Half Ez Free , Half Fast Stroke

Main Set 1800/40:00

2 Rounds (1st Round no Equipment ,2nd Round Choice Equipment)

1x200 @:20s Rest  80% Effort

4x75 @:15s Rest Build Each 75 to a fast Finish

4x50 @:15s Rest Descend 1-4

1x100 @Reset Active Recovery

Cool Down 200/5:00

200 Choice

3700 Yards 90 Minutes

4-25-26 No Sloppy Speed

Warm Up 1000/25:00

300 Mix It Up

4x75 @:15s Rest  Kick/Drill/Swim

6x50 @:10s Rest  -Odds  Drill -Evens Build to 80%

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

Pre Set 700/15:00

4x50 @:10s Rest Choice Stroke Drill/Swim

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

4x50 @:15s Rest Sprint Cycle 

#1.-25 Fast -25 Smooth

#2.-25 Smooth -25 Fast

#3. Build

#4.Sprint  

1x100 Active Recovery

Main Set 1500/35:00

3 Rounds (Round 1 Fins and Paddles, Round 2 Fins, Round 3 No Equipment)

1x100 @:30s Rest, -85% Effort 

4x50 @:20s Rest -Fast, Try And Hold the Same time for Each

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

1x100 @Reset Active Recovery

Power 600/10:00

4 Rounds

1x75 @:20s Rest Build Each 75 to Fast  

1x50 @:20s Rest Fast Kick

1x25 @:25s Rest 

-Odds Rounds 12.5 Fast 12.5 Smooth 

-Even Rounds 12.5 Smooth 12.5 Fast

Cool Down 200/5:00

200 Choice

4000 Yards 90 Minutes

4-22-26 Pace And Polish

Warm Up 1000/25:00

300 Free

4x125 @:15s Rest I.M Order as -50 Kick -50 Drill -25 Swim

1x200 Pull -as -50 Catch -50 Fist

A. 1700/45:00

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

1x200 @:20s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

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

2x100 @:10-15s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

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

4x50 @:10s Rest Hold # Pace

B.700/15:00

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

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

4x25 @:10s Rest Sprint Cycle 

2x100 Pull as -75 Breathing 3/5/5 -25 Back Stroke

Cool Down 300/5:00

2 Rounds

1x75  Free Breathing 3/5/3

1x50  Kick

1x25  Backstroke

3700 Yards 90 Minutes

4-20-25 Drill Descend Detonate

Warm Up 900/25:00

400 as -200 Free 100 Back -100 Breast

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

2x100 @:10-15s Rest Pull #1 Buoy #2 Buoy and Paddles

4x25 @:10-15s Rest Choice Stroke as Few Strokes as possible

A. 1600/30:00

2 Rounds

1x300 @:15-20s Rest -as 75 Free Breathing 3/5/7 -25 Backstroke

4x75  @:5-10s Rest 

-Odds -50 Drill -25 Swim  

-Evens Build to 80%

1x100 @:15s Rest Fast

1x100  @:Reset Active Recovery

B. 1250/25:00

5 Rounds

1x100 @:30s Rest w/ Fins and Paddles Easy Speed

3x25 @:5s Rest 

-Odds Rounds Fast 

-Even Rounds: Just Make it 

-(No Equipment)

1x75   @:30s Rest  All Out (

-No Equipment)

Cool Down 200/5:00 

200 Choice 

3950 Yards 80 Minutes

4-18-26 Endurance With Bite

Warm Up 900/25:00

4x100 @:10-15s Rest #1-2 Freestyle #3 Backstroke #4 Breaststroke

4x50 @:10s Rest as 25 Kick -25 Swim -Odds  Free -Evens No Free

4x50 @:10s Rest Pull w/ Paddles and Buoy Descend  1-4

4x25 @:15s Rest Choice Stroke -Odds Build -Evens Fast

Pre Set 600/15:00

12x50 @:10s Rest

-Odds Drill

-Evens Kick

*Drill Suggestions -Catch-Up, Fingertip Drag, 3Pulls 6 Kick Switch, Zipper Drill, Fist Drill,

Main Set 1500/35:00

2 Rounds

1x300 @:20s Rest -100 Smooth -100 Build to Fast -100 Smooth, No Equipment 1st Round Choice 2nd

2x100 @:15s Rest Descend 1-2 Free or I.M  (#1. 70% #2. 80% Effort)

4x50 @:15-20s Rest as Choice Stroke -25 Drill Done at 80% Speed-25 Swim at 90% Speed

1x50 @:30s Rest Active Recovery

Finisher 600/15:00

3 Rounds

3x50 @:10s Rest Descend 1-3

2x25 @:15s Rest Fast

Cool Down 200/5:00

200 Choice

95 Minutes 3800 Yards

4-15-26 Skill Meets Endurance

Warm Up 900/25:00

300 Free Every 3rd 25 Fist Drill

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

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

4x25 @:10s Rest Choice Stroke as Few Strokes as possible

Pre Set 600/10:00

2 Rounds

2x50 @:10s Rest -25 Free Breathing by 3 -25 Drill 3 Free strokes 4 Backstrokes

2x50 @:10s Rest Free Drill -25 Catch Up -25 Free Drill 3Strokes/6Kicks/3strokes 

2x50 @:10s Rest -25 Free Drill, Head Tap -25 Free Lowest Stroke Count Possible

A. 1200/25:00

3 Rounds

1x100 @:15s Rest Stroke Or I.M

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

4x25 @:15s Rest I.M Fast

B. 1100/25:00

2x200 @:15s Rest Pull

2x150 @:20s Rest -50 Free Breathing  by 5 -50 Stroke Fast -50 Free Breathing by 3

2x100 @:5-10s Rest Rest Free  80%  Effort

4x50 @:10-15s Rest I.M Order -25 Drill -25 Build to Fast

Cool Down 200/5:00

200 Choice Loosen

4000 Yards 90 Minutes

4-13-26 Oxygen Under Pressure

Warm Up 900/20:00

300 Free -Every 3rd 25 Choice

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

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

4x25 @:10s Rest -I.M Order, Build

Pre Set 600/10:00

4 Rounds 

1x50 @:10s Rest I.M By Round -25 Drill -25 Swim

1x50 @:10s Rest -50 Free Breathing 3/5 by 25

1x50 @:10s Rest Choice stroke Build to 80%

Kick 400/10:00

8x50 @:10-15s Rest

#1-2 Flutter Kick w/ a board

#3-4 Streamline Flutter Kick on back

#5-6 Breaststroke Kick

#7-8 Streamline Dolphin Kick on Back

Tri-Training 1200/25:00

3 Rounds

1x300 @:20s Rest as 

-100 Free Breathing 3/5 by 50 

-100 25 sight every 3/5/7/9 Strokes By 25

-100 -50 Backstroke -50  Free Build to 80%

1x100 @:20s Rest Pull Descend by Round

Race 800/20:00

4 Rounds

1x50 @:15s Rest  -25 Build -25 Fast

1x50 @:20s Rest -15 Yards Fast -35 Smooth

2x25@:20s Rest Choice Stroke Sprint 

1x50 @:10s Rest Active Recovery

Cool Down 200/5:00

200  Choice

4100 90 Minutes

4-11-26 Pressure With Purpose

Warm Up 800/20:00

4x200 @:20s Rest

#1. Free 

#2. Backstroke

#3. Breaststroke 

#4. Pull

Pre Set 600/15:00

3 Rounds 

2x75 @:10s Rest -25 Butterfly Kick -50 Free Kick Build

1x50 @:10s Rest Swim Smooth Arms Fast Kick

A. 1000/20:00

2 Rounds

3x150 @:15s Rest -50 Drill -50 Build -50 Swim (80%)

2x50 @:15s Rest Best Average

1x50 @:30s Active Recovery Rest

B. 1200/25:00

2 Rounds

1x300 @:15s Rest -Free Negative Split Breathing 3/5 by 50

2x100 @:15s Rest Best Average 

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3800 Yards 85 Minutes

4-10-25 Fast Feet First

Warm Up 900/25:00

1x300 @:30s Rest Rest -75 Free breathing 3/5/3 by 25 -25 Back 1 Pull 6 Kicks

1x300 @:30s Rest I.M Order K/D/S

6x50 @:15s Rest -Odds Kick Build -Evens Pull, Catch Up Drill

Pre Set 600/15:00

2 Rounds

2x100 @:10s Rest Steady Free Kick #1.w/ Board #2. Streamline Kick on back

2x50 @:10s Rest -Fast, Kick -Maintain Kick Speed During Swim

Odds -25 Kick -25 Swim 

Evens-25 Swim -25  Kick 

A. 1000/20:00

2 Rounds (Round 2 Choice Equipment) 

1x200 @:20s Rest -100 Drill -100 Build to 80%

2x100 @:15s Rest Maintain a consistent pace (70-80% Effort)

2x50 @:15s Rest #1. Build #2. Fast

B. 1200/25:00

2  Rounds

4x50 @:10-15s Rest Descend 1-4 No Breath Last 10 Yards

2x100 @:15s Rest Choice Stroke Maintain a consistent pace (70-80% Effort)

1x200 @:30s Rest Build to Fast Maintain stroke count

Cool Down 200/5:00

200 Choice

3900 Yards 90 Minutes

4-6-26 Total Stroke Control

Warm Up 900/20:00

300 Every 3rd 25 Choice

3x100 @:15s Rest I.M  

4x50 @:10s Rest Choice Kick Build to Fast

4x25 @:10-15s Rest Free as Few Breaths as possible

Pre Set 600/15:00

3 Rounds

1x100 @:10-15s Rest -50 Drill -50 Swim 

4x25 @:10s Rest

Aerobic 1200/25:00

3 Rounds

1x150 @:15s Rest -100 Free (Breathing 2/3/4/6 By 25) -50 Backstroke

1x200 @:15s Rest Pull-Descend by round (Switch Up equipment Each Round)

1x50 @:15s Rest Breastroke as Few strokes as possible

Strength 1000/25:00

4 Rounds

2x50 @:10-15s Rest -Free Kick #1 Build #2 Fast

4x25 @:10-15s Rest I.M by Round -Odds Drill -Evens Fast

1x50 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3900 Yards 90 Minutes

4-4-26 Hold Then Go

Warm Up 900/25:00

4x100 @:10-15s Rest #.1-3 Smooth #4. Build to 80%

1x200 @:30s Rest Pull -As 75 Free Breathing 3/5/7 By 25 -25 Backstroke x2

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

4x25 @:10s Rest I.M Order As Few Strokes as Possible

Kick 300/10:00

4 Rounds

1x50 @:5-10s Rest 3 Dolphin Kicks 1 Breast Kick(Repeat)

1x25 @:10s Rest Fast Free Kick

I.M 1000/25:00

4 Rounds

1x25 @:5s Rest -Fly, As Few Strokes As Possible

1x50 @:5-10s Rest Backstroke Kicking as fast as possible

1x75 @:10s Breaststroke Build to Fast

1x100 @:10s Rest Freestyle Negative Split (70%-80%)

Speed 900/20:00

2 Rounds 

4x25 @:15s Rest Fast (Maintain Stroke Count)

2x50 @:15s Rest #1.Build #2. Fast

4x25 @:10s Rest Free Breathing by 5

2x25 @:15s Rest Fast

1x100 Active Recovery

Aerobic 600/10:00

3x200 @:15s Rest Choice Stroke Descend  1-3

Cool Down 200/5:00

200  Choice

4000 Yards 95 Minutes

4-1-26 Under Control

Warm Up/ 1000/25:00

400 -300 Free -100 Back

4x75 @:15s Rest I.M Order Kick/Drill/Swim by  25

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

4x25 @:15s Rest Sprint Cycle (-25½ Fast ½ Smooth -25 ½Smooth ½ Fast -25Build  -25 Sprint)

A. 1000/25:00

Rule:Max 3-5 breath per 25 on freestyle

Goal: Stay long, calm, and in control.

2 Rounds 

2x100 @:15-20s Rest Freestyle 

2x50 @:15s Rest -25 Catch Up -25 Free 

1x150 @:20s Rest -100 Free -50 Breast Build

1x50 @:15s Rest -25 Back -25 Free Build

B. 1000/25:00

Rule:On every start and turn, hold streamline off the wall reach a same breakout spot before first stroke

Goal:4-7 yards off each wall,based on comfort and ability

4x50 @:10s Rest 4 Fast Strokes Off Each Wall (Smooth into wall)

2x100 @:15s Rest -75 Free -25 Back

2x150 @:10-15s Rest -50 Free Drill -50 Free -50 Back

1x200 @:10-15s Rest -150 Free -50 Back

2x50 @:15s -25 Fast  Free -25 Smooth Backstroke

C.500/15:00

Rules: Freestyle/Backstroke stroke count target: 12–18 strokes per 25.Fly & Breast 8-12

1x200 @:15-20s  Rest -150 Free -50 Back

1x100 @:10-15s  Rest -75 Free -25 Back

1x100 @:10-15s  Rest -25 Back Drill -25 Free Drill -25 Back -25 Free

2x50 @:15s Rest -25 Breast -25 Fast Free

Cool Down 200/5:00

200 Choice

3700 Yards 95 Minutes 

3-20-26 Race Pace Reset

Warm Up 800/20:00

200 As -100 Free -100 Back

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

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

4x50 @:15s Rest 

-Odds -25  Scull -25 Free   

-Evens -25  Streamline Kick on Back -25  Backstroke

Pre Set 600/15:00

3 Rounds

1x50 @:15s Rest Freestyle 3Pulls 6Kicks

1x50 @:15s Rest Backstroke 3Pulls  6 Kicks

1x50 @:15s Rest Swim- Build by 25 to 85-90%, maintain stroke count

1x50 @:15s Rest 50 Easy Pull

A.1000/20:00

5 Rounds

1x50  @:15s Rest Drill

2x25 @:30s Rest Fast

1x100 @:15s Rest  Swim Or Pull Active Recovery

B.1000/20:00

4 Rounds

2x50 @:30s Rest -100 Goal Pace

1x50 @:20s Rest Active Recovery

1x25 @:30S Rest 15 yards Fast 10 yards Smooth

1x75 @:20s Rest 80% Effort Hold Technique and Stroke Count

C.400/10:00

8x50 @:20s Rest

Odds-25 Fast -25 Smooth

Evens-25 Smooth -25 Fast

Cool Down 200/5:00

200 Choice

3-27-26 Hold Then Hammer

Warm Up 800/20:00

200 Swim

200 Pull 

4x50 @:10s Rest Kick

4x50 @:10-15s Rest Build

Pre Set 400/10:00

8x50 @:10-15s Rest

-Odds Drill

-Evens Build

A. 1200/25:00

3 Rounds

1x100 @:15s Pull -75 Free breathe 3/5/7 by 25, 25 Backstroke

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

4x25 @:10s Rest Kick Desc. 1-4

B. 1000/20:00

2 Rounds

4x50 @:10-15s Rest Build to  Fast

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

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

C. 300/5:00

12x25 @:15s Rest 2 fast / 1 smooth x4

Cool Down 200/5:00

200 Choice

3900 Yards 85 minutes

3-25-26 Kick Pull Fire

Warm Up 800/20:00

200  Swim

200 Pull

8x25 @:10s Rest 

-2x25 Drill 

-2x25 Build(Swim) 

-2x25 Kick 

-2x25 Fast(Swim)

4x50 @:10s Rest  

-Odds Swim -25 Smooth -25 Fast 

-Evens Kick Build to  fast

Pre Set 600/15:00

3 Rounds

1x150 @:10s Rest -Pull, Catch Up Drill(Breathing 3/5/3 By 50)

1x50 @:15s Rest  -Pull, 1st 15 Yards Fast -10 Yards Smooth

A.1000/20:00

2 Rounds

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

2x100 @:15s Rest #1 Catch Up Drill #2. Build to Fast

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

B. 800/20:00

2 Rounds

1x200 -150 Pull (Breathing 5/3/5 Per 50) -50 Drop Buoy Engage Legs Kick Fast

4x25 @:15s Rest -Fast Kick

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

USRPT/400/10:00

16x25 @:10-15s Rest

- choose a goal time,hold it as long as possible. 

-miss once = skip one 25

-miss twice = done

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

3-23-26 Strength Speed Mix

Warm Up 1000/25:00

300 Choice

4x50 @:10s Rest I.M Order -25 Kick -25 Swim

6x50 @:15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free x2)

4x50 @:10s Rest  Descend  1-4

Pre Set 400/10:00

8x50 @:10-15s Rest

#1-2 Pull Breathing 3/5  Per  25

#3-4 Kick 80%

#5-6 Swim -25 Drill -25 Swim

#7-8 Swim Build to Fast

A. 1200/25:00

3 Rounds

1x150 @:15s Rest  Pull Breathing 3/5/3 by 50

1x100 @:15s Rest  Swim -Build to Fast Every 25

2x50 @:10s Rest Kick #1. Build #2. Fast

2x25 @:20s Rest Swim -Fast

B. 1000/25:00

2 Rounds

1x200 @:20s Rest Swim -Best Average 

1x100 @:15s Rest  Kick -Build to Fast 

2x50  @:10s Rest  Swim  #1.  Drill/Swim #2. -25 Fast  -25 Smooth

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

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

3-21-26 Stronger Through Fatigue

Warm Up 800/20:00

1x200 Choice

1x200 Pull Breathing 2/3/4/5 by 50

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

4x50 @:10s Rest Freestyle Drill

#1. 1 Pull 6 Kicks

#2. 3 Pulls 6 Kicks

#3. 5 Pulls 6 Kicks

#4. Catch Up w/ a fast kick

Pre Set 600/10:00

3 Rounds

1x100 @:15s Rest -50 Free Drill -50 Build to 80%

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

Set #1. 1200/25:00

3 Rounds

1x200 @:20s Rest  Negative Split 

1x100  @:15s Rest -50 Build -50 Fast

1x100 @:15s Rest -25 Fast -25 Smooth -25 Build -25 Fast

Set #2. 900/20:00

3 Rounds

3x50 @:10s Rest Descend 1-3

1x100 @:15s Rest Best Sustainable Pace

1x50 @:15s Rest Active Recovery

Set #3. 300/10:00

6x50 @:15s Rest -Odds Build to 85% -Evens Fast

Cool Down 200/5:00

200 Smooth 

4000 Yards 90 Minutes

3-18-26 Recover Then Reengage

Warm Up 800/20:00

300 Swim

6x50 @:10s Rest -Odds Kick(Build) -Evens Pull (breathing 3/5 by 25)

4x50 @:10s Drill

#1 Catch Up

#2 Finger Tip Drag

#3 1 Pull 6 Kicks

#4 Fist

Pre Set 500/10:00

2 Rounds

1x75 @:15s Rest -25 Scull -25 Swim -25 Build

1x25 @:10s Rest -Sprint to 15 Yards -10 Yards Smooth

1x100 @:15s Rest Build to 90%  

1x50 @:30s Rest Smooth

Set 1 

2 Rounds 1100/25:00

1x300 @:30s Rest Build (Getting Faster by 100)

4x50 @:15s Rest -Odds Smooth -Evens 90%

1x50 @:30s Rest Active Recovery

Set 2 900/20:00

3 Rounds

1x150 @:20s  Rest -50 Smooth -50 Fast -50 Smooth

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

1x50 @:30s Rest Fast

Set 3 500/10:00

5 Rounds

1x50 @:15s Rest Build to 80-85%

1x50 @:20s Rest Fast

Cool Down 200/5:00

200 -100 Kick -100 Swim

4000 Yards 90 Minutes

3-16-26 Pressure Without Panic

Warm Up 800/20:00

300 Loosen

4x50 @:10-15s Rest -25 Kick -25 Drill

4x50 @:10-15s Rest -25 Drill -25  Swim

4x25 @:10s Rest Choice Stroke Build to 80%

Pre Set 800/20:00

2 Rounds 

4x50 @:10-15s Rest Descend 1-4 (Increase Speed & Lower Stroke Count)

2x75 @:15s Rest -25 Scull -25 Swim  -25 Build

1x50 @:15s Rest Silent Swim

Set #1  900/20:00

3 Rounds 

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

Set #2 800/20:00

4x200 @:20s Rest

#1 -50 Smooth -50 Fast

#2 -Negative Split

#3 -Build Each 50 to 80% Within the 200

#4 - Best Sustainable Pace

Set #3 600/15:00

6 Rounds 

1x50 @:15s Rest Smooth 

1x50 @:30s Rest Fast

Cool Down 200/5:00

200 Choice

4100 Yards 100 Mins 

3-14-26 Fewer Faster Strokes

Warm Up 900/25:00

1x300 Choice -Every 3rd 25 Fist Drill

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

4x75 @:15s Rest Rolling I.M 

#1.Fly/Back/Breast,

#2.Free/Fly/Back,

#3.Breast/Free/Fly,

#4.Back/Breast/Free

1x100 Choice Kick

Pre Set 600/10:00

3 Rounds 

1x50 @:5-:10s Rest Backstroke -Build your kick 

1x100 @:10s Rest  Pull Breathing 2/3/4/5 

1x50 @:5-:10s Rest Breaststroke -fewest strokes possible 

Main Set 2100/50:00

3 Rounds

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

4x50 @:15s Rest R1 Back. R2 Breast. R3 Free.

#1.Baseline – Count Strokes

#2. Build Speed – Hold Stroke Count

#3. Faster- Subtract 1 Stroke

#4. Fastest – ≤ Strokes

1x200 @:20 Rest Pull Trying to Hold Lowest Stroke Count

4x25  @:10-15s Rest Fast I.M Order

Cool Down 200/5:00

200 Choice  

3800 Yards 90 Minutes 

3-11-26 Four Stroke Strength

Warm Up 900/25:00

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

4x50 @:10s Rest Kick -Build

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

4x25 @:10-15s Rest Fly #1. 3/3/3 #2. 2/2/2 #3. 1/1/1 #4. Fly

Main Set 2400/50:00

4 Round

1x300 @:20s Rest -25 Fly -50 Back -75 Breast -150 Free 

4x50 @:10s Rest Descend 1-4 

-Odds Rounds: Free 

-Evens Rounds: Choice

1x100 @:20s Rest Fast I.M

Kick Set 400/10:00

1x200 @:15s Rest Streamline Kick on Back I.M 

4x50 @:10s Rest Choice Kick Build to Fast

Cool Down 200/5:00

8x25 Free Breathing 4,3,2,1,1,2,3,4 per 25

3900 Yards 90 Minutes

3-9-26 Smooth Beats Spin

Warm Up 900/20:00

300 as -100 Free -50 Back x2

4x50 @:10-15s Rest -25 6k Switch (Freestyle) -25 Build

4x50 @:10-15s Rest Streamline Backstroke Kick

4x50 @:10s Rest 

#1. Single Arm Free (right)

#2.Single Arm Free (left)

#3 Backstroke Build 

#4. Freestyle Ascend

Pre Set 600/15:00

3 Rounds 

1x75 @:15s Rest -25 Scull -25 Count Strokes -25 Build, Hold Count

1x100 @:15s Rest -Negative Split, (Faster + Fewer Stroke)

1x25 @:10-15s Rest -Fast, Hold Stroke Count

Main Set 2000/45:00

4 Rounds (Mix and Match Equipment Per Round)

1x200 @:20s Rest Long Smooth Free -Count strokes first 50(Maintain)

4x50 @:10-15s Rest 

-Odds, Fast as few strokes as possible 

-Evens, Smooth

1x100 @:20s Rest -Fast, Holding as few strokes as possible

Cool Down 200/5:00

200 Choice

3700 Yards 85 Minutes

3-7-26 Tempo To Turbo

Warm Up 900/25:00

300 Swim

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

4x50 @:10-15s Rest Descend 1-4 

1x100 Kick 

Pre Set 600/15:00

12x50 @:10-15s Rest Choice Stroke 

1-4 -25 Kick -25 Swim

5-8 -25 Drill -25 Swim

9-12 -25 Fast -Smooth

Main Set 2250/50:00 

3 Rounds (Choice Equipment)

1x300 @:30s Rest Negative Split

1x200 @:20s Rest Build to 80-85% 

1x100 @:15s Rest 80%

3x50 @:10s Rest Descend  1-3 

Cool Down 200/5:00

1x200 Choice 

3950 Yards 95 Minutes

3/4/26 Relentless Forward Motion

Warm Up 1000/25:00

400  -100 Free -100 Back

300  -50 Free -50 breast

4x25 @:15s Rest Fly

1x200 Pull breathing 3/4/5/6  Per 50

Pre Set 600/10:00

6x100 @:15-20s Rest 

-Odds -50 Kick -50 Swim Build to 80%

-Evens -50 Drill -50 Swim

Main Set 1800/40:00

3 Rounds

1x300 @20-30s Rest Swim

-Descend by round

-Round 1: ~60%,Round 2: ~70%,Round 3: 75–80%

4x50 @:15s Rest Best Average 

-Try to make the average faster each round

*Best Average = Fast + consistent times. Don’t fade.

1x100 @Reset Active Recovery (Swim Kick or Pull)

Power Finisher 400/10:00

8x50 @:20-30s Rest

-Odds Fast (90-95%)

-Evens -25 Kick -25 Swim

Cool Down 200/5:00

200 Easy

4000 Yards 90 Minutes

3/2/26 Diesel Distance

Warm Up 800/20:00 

400 Swim -Last 100 Build your Speed up to 75-80%

4x50 @:10-15s Rest Pull Descend 1-4 (4=~80%)

8x25 @:10s Rest Kick -Odds Build to 80% -Evens Smooth/Steady

Pre Set 600/15:00

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

6x50 @:10-15s Rest I.M Switch (fly/back, back/breast, breast/free)

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

Main Set 1600/40:00

2 Rounds

2x200 @:20-30s Rest Rest 

#1.Even Split Maintain ~70% Speed. 

#2.Negative Split. building 70-80% (Try to beat time 2nd Round)

4x50 @:15s Rest Holding ~80% Effort

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

Finisher 600/15:00

4x100 @:20s Rest -75 Strong(~75%) -25 Fast (100%)

4x50  @Full Recovery

-Odds All out 

-Evens Active Recovery

Cool Down 200/5:00

4x50 Choice

3800 Yards 95 Minutes

2-27-26 Smooth To Sharp

Warm Up 900/20:00

200 Swim

200 Kick

100 I.M

200 Pull

200 Swim

Pre Set 600/15:00

4x75 @:10-15s Rest Drill 

-Odds -25 Catch Up -25 Finger Tip Drag -25 Zipper 

-Evens -25 1Pull 6Kicks  -25 3p/6k  -25 5p/6k

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

Main Set 2000/50:00

4 Rounds

4x100 @:20s/15s/10s/5s Rest By Round Free 

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

Cool Down 200/5:00

4x50 @ Choice

3700 Yards 90 Minutes

2-25-26 Legs Into Power

Warm Up 900/20:00

300 -Loosen Every 3rd 25 No Free

2x150 @:15s Rest Choice Stroke -50 Kick -50 Drill -50 Swim

6x50 @:10s Rest -Odds Kick(Build to 70-80% within the 50)  -Evens Pull(breathing  3/5 Per 25)

Pre Set 600/10:00

4 Rounds Pull (Buoy/Paddles)

1x100 @:10-15s Rest Freestyle -50 Catchup -50 Swim

1x50 @:10-15s Rest 

Option A (Freestyle -25 Knuckle Pads -25 Regular Pads, Build Each 25)

Option B (Breaststroke -2 Pull Downs, Breaststroke Build to Fast by 25)

Main Set 2100/50:00

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

1x300 @:20s Rest Pull Drop Buoy Last 100 Engage Legs

2x150 @:10-15s Rest Pull Last 50 Drop Buoy Engage Legs

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

2x200 @:20s Rest Free #1. Even split #2. Negative Split

6x50 @:10-15s Rest Choice Stroke Build to -25 Fast -25 Smooth

1x200 @:30s Rest Choice Stroke Build Each 50 to 85%

4x25 @:15s Rest Choice Stroke Fast

Cool Down 200/5:00

4x50 Choice

3800 Yards 85 Minutes

2-23-26 Count Control Commit

Warm Up 900/25:00

300 -75 Swim -25 Backstroke

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

4x25 @:10-15s Rest Free-Decrease Stroke Count Every 25

1x200 Pull Breathing 3/5/3/5 Per 50 (maintain Stroke Count From Previous 25's)

Pre Set 600/15:00

4x25 @:5-10s Rest  Single Arm Free -

2x50 @:5-10s Rest  3 Right 3 Left

2x50 @:5-10s Rest 1 Stroke 6 Kicks

2x50 @:5-10s Rest  3 Stroke 6 Kicks

2x50 @:5-10s Rest   Fist Drill

1x100 Distance Per Stroke Free

Main Set 1600/40:00

1x200 @:20s Rest Build Each 100 to 80%

4x50 @:10-15s Rest Descend 1-4 

1x200 @:10-15s Rest Negative Split 70%/80%

3x100 @:10-15s Rest Hold 80% -Maintain Stroke Count

1x200 @:20s Rest  Even Split (match first 100 split)

2x150 @:20s Rest -100 Holding 80% -Last 50 -90%

1x200 @:30s Rest 80-90%

Sprint 400/10:00

2 Rounds

4x25 @:15-20s Rest Sprint Kick

4x25 @:15-20s Rest Fast Swim 

Cool Down 200/5:00

1x100 Smooth Kick

1x100 Smooth Swim

3700 Yards 85 Minutes

2-21-26 Test Then Attack

Warm Up 1000/25:00

3x100 @:10s Rest Free 

4x50 @:10s  Rest I.M Order Kick/Drill

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

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

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

Pre Set 500/15:00

6x50 @:10s Rest #1. Single Arm #2. Count Strokes #3.Pull Match/Lower Stroke Count (Repeat 1-3)

4x50 @:10s Rest -25 Scull -25 Distance Per Stroke

Establish Pace 400/10:00

4x100 @ :10s Rest

Swim these strong and sustainable. This is the fastest pace you could hold for 8-10 repeats

Average  your 4x100s.

That is your Working Pace (WP) for today.

Main Set 1700/40:00

8x50 Target = (Working Pace ÷ 2)  Sendoff = Target + 5 seconds

3x100 @:7s Rest -Target = Working Pace -3 seconds

8x50 @: Same interval as earlier 50s.

2x100 @:5s Rest  -Target = Working Pace - 5 seconds

8x50 @:Same interval as earlier 50s.

Cool Down 200/5:00

4x50 @ Choice 

3800 Yards 95 Minutes 

2-18-26 Leg Set Tone

Warm Up 1100/25:00

300 Every 3rd 25 is Scull 

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

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

3x50 @:15s Free  Descend 1-3

1x50  Double Armback W/ a Breaststroke Kick

Pre Set 600/15:00

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

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

4x25 @:15-20s Rest Kick All Out

Main Set 2100/50:00

3x200 @:15s Rest Pull

9x50 @5-15s Rest No Free (Descend intervals every 3)

2x200 @:15s Rest Pull

6x50 @5-10s Rest No Free (Descend intervals every 3)

1x200 @:15s Rest Choice Pull 

3x50 @5s Rest No Free

Cool Down 200/5:00

4x50 Choice 

4000 Yards 95 Minutes

2-16-26 Tempo Into Turbo

Warm Up 1000/25:00

300 Choice -Every 3rd 25 Drill

6x50 @:10s -Odds Kick -Evens 

4x50  @:10-15s Rest Descend 1-4

4x50 @:10-15s Rest -25 Scull -25 Swim

Main Set  2500/55:00

3x200 @:20s Rest #1. Pull(breathing 3/4/5 by 50) #2. Swim Negative Split 3. Build each 50 to 80%

4x50 @:10-15s Rest  Descend 1-4

1x100 @:30s Rest Active Recovery

2x300 @:30s Rest Hold  Steady Aerobic Pace Last 100 must match first 100 time

6x50 @:10-15s Rest Descend 1-3. 4-6 Hold #3 Pace

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Hold 80-85 Percent Effort (Try and maintain Stroke Count)

4x50 @:15s  Rest -Odds Build -Evens Last 15 Yards Fast(1st Yards Smooth)

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

4x25 @:20s Rest Fast

Cool Down 200/5:00

4x50 Choice 

3700 Yards 85 Minutes

2-14-26 IM Engine Room

Warm Up 800/20:00

300 Choice Loosen 

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

4x50 @:10-15s Rest -25 I.M Drill -25 Free

4x25 @:10s Rest -Odds I.M Order Build -Evens Smooth Free

A. 1400/30:00

2 Rounds

8x25 @:10-15s Rest I.M Order #1-4 Drill. #5-8 Swim.

4x25 @:10-15s Rest Choice Stroke -Odds 12.5 Yards Fast -Evens Build to Fast

4x75 @:15s Rest Descend 1-4

1x100  Active Recovery

B. 1500/30:00

1x400 @:30s Rest -100 Free  Smooth -50 Choice Stroke Fast

4x100 @:15-20s  Rest Free 80–85%.Hold the same pace for all 4

1x300 @:45-1:00 Min Rest -75 Smooth -75 Choice Stroke Fast

3x100 @:15s Rest Free 80% Effort

1x100   Fast Choice Stroke                                                                              

Cool Down 200/5:00 

4x50 Choice 

3900 Yards 85 Minutes

2-11-26 Blue Line Builder

Warm Up 900/20:00

300 Loosen -every 3rd 25 Fist Drill

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

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

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

Pre Set 700/20:00

4x100 @:15s Rest Paddles I.M -as 15 Yards Free(4 Underwater Dolphin Kicks off Each wall) 10 Yards Stroke

6x50 @:10-15s Rest Kick W/ a board Stay Underwater until 4th Blue line

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

Main Set 2000/45:00

2 Rounds 

1x200 @3:00    /3:40   /4:20   /5:00  /6:20   /8:20

1x150 @2:00   /2:30   /3:00   /3:30   /4:30   /6:00

1x50  @:45      /:55    /1:05    /1:15   /1:35  /2:05

1x150 @2:00   /2:30   /3:00   /3:30   /4:30  /6:00

1x100 @1:20   /1:40   /2:00   /2:20  /3:00   /4:00

2x50 @:45      /:55    /1:05    /1:15    /1:35  /2:05

1x10 @1:20    /1:40   /2:00   /2:20   /3:00   /4:00

3x50 @:45     /:55     /1:05    /1:15    /1:35  /2:05

Cool Down 200/5:00

8x25 @:10-15s Rest I.M Order 

3800 Yards 90 Minutes

2-9-26 Relentless Rhythm

Warm  Up 1000/25:00

300  Choice Loosen

2x100 @:15s Rest I.M

4x25 @:10s Rest  Choice Stroke- Choice Drill

4x50 @:10-15s Rest Freestyle kick Build  to 80%

4x25 @:10-15s Rest  Choice Stroke Descend 1-4 (4=80%)

4x25  @:15-20s Rest (Fins) Free max 1-2(Goal-none) Breaths

Main Set  2600/50:00

4x100 @:20s Rest Backstroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x100 @:20s Rest Breaststroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x25  @:15s Rest ½ Fast ½ Smooth

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

2x100 @:30s Rest All Out 

6x50 @:10s Rest Active Recovery -25 Free No More than 3 Breaths -25 Backstroke

4x50 @:20s Rest All Out

1x300 @ Active Recovery Switch it up every 75

8x25 @:10-15s Rest All Out

Cool Down 200/5:00

4x50 Choice

3800 Yards  90 Minutes

2-7-25 Speed Without Slop

Warm Up 900/20:00

300 Swim

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

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

4x25  @:15-30s Rest Sprint Cycle (½ Fast ½ Ez. ½ Ez ½ Fast. Build. Sprint)

Pre Set 500/15:00

4x25 @:10s Rest Freestyle Underwater Recovery

2x50 @:10-15s Rest Silent Swim Freestyle

4x25 @:10s Rest 3 Strokes 6 Kicks

2x50 @:15s Rest Distance Per Stroke Freestyle

4x25 @:10s Rest 3 Strokes 3 Second Glide 

Main Set 2400/55:00

3 Rounds 

3x50 @:10-20s Rest Descend 1-3 (#3. =85-90%)

4x75 @:15-20s Rest 85% Effort

2x25 @:30-40s Rest All Out

1x300 @: Reset Active Recovery (Round#1. Swim. Round#2.Kick. Round#3. Pull)

Cool Down 200/5:00

8x25 @:10s Rest Breathing  4,3,2,1,1,2,3,4  by 25 

4000 Yards 95 Minutes

2-4-26 Hold Your Water

Warm Up 1000/25:00

6x100 @:10-15s Rest #1-3. Freestyle #4.Backstroke #5.Breast #6.Choice 

8x25  @:10-15s Rest Choice Kick -Odds Smooth  -Evens Build to 80%

4x50  @:10-15s Rest #1. Fist Drill #2. Finger Tip Drag #3. Zipper Drill #.4 Silent Swim(no splashing or making a sound)

Main Set  3000/60:00

2 Rounds

1x300 @:20-30s Rest Pull Breathing 3/4/5 by 100 

4x50 @:10-15s Rest Free at 85%

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

4x75 @:15s Rest Free 90%

4x100 @:10-15s Rest Choice Stroke -50 Kick-50 Swim

1x100 @:30s Rest Free 95%

1x100 @:Reset Active Recovery

Cool Down 200/5:00

(Easy)Option #1. 4x50 Choice 

(HARD)Option #2. Give a Teammate a high five and say one nice thing to them  =)

 

4200 Yards 90 Minutes

2-2-26 Stroke Economy Day

Warm Up 1000/25:00

1x300 Freestyle I.M ( 75 Free / 75 Back / 75 Breast / 75 Free)

3x100 @:10s Rest Pull First 75: 12–18 strokes per 25 Last 25: build to ~80% 

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

4x25 @:10-15s Rest I.M - Distance Per Stroke 8-14 Strokes Per 25

Pre Set 500/15:00

4x50 @:10s Rest Drill 

#1. 1 Stroke 3 Second Glide (Glide W/ arms Out, Face Down)

#2. 1 Pull Two Kicks 

#3. Separation Drill (Pull w/ legs Together - Then Kick)

#4. Breaststroke Fist Drill

8x25 @:15-30s Rest 

#1. Normal Breast Stroke (count strokes)

#2-5. Breaststroke Decrease stroke count by 1 each 25

#5-8. Add 1 stroke back every 25

1x100 Breaststroke, focusing on gliding

Main Set 1800/40:00

2 Rounds 

1x200 @:15-20s Rest As 50 Free / 50 Back / 50 Breast / 50 Free

4x50 @ Choice Stroke -Odds DPS -Evens Build to Fast

4x75 @:15-20s Rest  Choice Stroke 

-Odds -25 DPS -25 Build to Fast -25 Fast 

-Evens Active Recovery

4x25 @:15s Rest Choice Stroke Fast

1x100 @:Reset Active Recovery Swim/Pull/Kick

Kick 300/5:00

4x75@:15s Rest Kick -25 Push N Glide(3rd-4th line) transition into Fast Freestyle Kick -50 Kick Build to Fast 

Cool Down 200/5:00

8x25 @ -Odds Double Arm Backstroke w/ a breast  Kick -Evens Choice

1-30-26 Form Fuels Speed

Warm Up 900/20:00

300 Choice Every 3rd 25 Backstroke

6x50 @:10-15s Rest -Odds 5 Strokes 6 Kick Switch -Evens Single Arm Free 

6x50 @:10-15s Rest (Fins) -Odds Kick on Side   -Evens -25 Streamline Flutter Kick on back -25 on Stomach(Stroke to breath)

4x25 @:10-15s Rest -Odds Scull -Evens Free Distance Per Stroke  

Pre Set 600/15:00

6x100 @:10-15s Rest 

#1. Fist Drill

#2. Catch Up Drill

#3. Head Tap Drill

#4. Fingertip Drag

#5. 3 Strokes 6 Kicks  Strokes

#6. Freestyle As Few Stroke as Possible 

Main Set 2000/50:00

4x100 @:10-15s Rest #1. Buoy at Ankles #2. Buoy at Knees  #3. Buoy At Thighs #4. No Buoy -Backstroke

2x200 @:20-30s Rest Free w/ Fins Paddle and Snorkel. Build to Fast by 50 

4x(4x50) @:5-10s Rest Choice Stroke Descend 1-4

6x50 @:5-10s Rest I.M Switch

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

Cool Down 200/5:00

8x25 Backstroke

3700 Yards 90 Minutes

1-26-26 Hold Your Water

Warm Up 1000/30:00

300 Loosen Every 3rd 25 Fist Drill

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

4x50 @:10-15s Rest  Free  Drill -Odds 3 Strokes 3 Second Glide  -Evens Catch Up Drill 

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

Pre Set 600/10:00

4x75 @:15-20s Rest -25 Scull -25 Hand Lead Flutter Kick -25 Distance Per Stroke 

6x25 @:10s Rest -Odds Double Arm Back W/ a flutter Kick -Evens Breast 1 Pull 3 Second Glide   

6x25  @:10-15s Rest -Odds Hand Lead Breaststroke kick -Evens Fly Drill 3R/3L/3Full

Main Set  2000/45:00

3x200 @:15-30s Rest #1.70% #2.Negative Split 70%-80% #3.150 Yrds 80% Last 50 90%

8x50 @:15-30s Rest -25 Fast -25 Active Recovery

3x(4x50) @:15-30s Rest

#1.Distance Per Stroke #2. Build to 80% #.3 Hold 80% #.4 Active Recovery 

4x100 @:20-25s Rest Choice Stroke Descend 1-4 (4=90-100%)

Cool Down 200/5:00

8x25 @:10s  Rest Free Breathing 4,3,2,1,1,2,3,4 by 25

3800 Yards 90 Minutes

1-24-26 Aerobic, Not Automatic

Long Warm Up 1600/40:00

4x150 @:10-15s Rest

#1.Swim

#2. Kick

#3. Pull

#4. I.M (-25 Fly 50 Back -50 Breast -25 Free)

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

4x75 @:10-15s Rest -25 Scull -25 Drill -25 Swim

4x100 @:15s Rest -50 Distance Per Stroke (Count Strokes) -50 Build to 80%

4x25 @10s Rest -Odds Fewest Strokes Possible -Fewest Breaths possible

Main Set 2000/45:00

2 Rounds

1x300 @:20-30s Rest Smooth Aerobic (60-70%)

4x100 @:10-15s Rest Descend 1-4 (4=80-90%)

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

4x25 @:15s Rest 90% Effort Choice Stroke

Cool Down 200/5:00 

4x50 Choice  

3800 Yards 90 Minutes

1-21-26 Stroke Salad Bar

Warm Up 800/20:00

300 Choice every 3rd 25 Fist Drill

4x50 @:10-15s Rest Kick Build (#1-2. Flutter #3-4. Choice.)

2x100 @:10-15s Rest Pull #1 Knuckle Pads #2 Regular Pads

4x25 @:10s Rest -Odds ½ Scull ½ Catch Up Drill -Evens Free Build to Fast 

Pre Set 600/15:00

8x25 @:10-15s Rest #1-2. Streamline Dolphin Kick on Back #3-4. Streamline Flutter Kick on Back #5-6. Streamline Breaststroke Kick #7-8. Streamline Flutter Kick on Stomach

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

8x25 @:10s Rest -Odds I.M Build -Evens Free Smooth

Main Set 2000/45:00

1x100 @:10-15s Rest Swim Or Pull

4x25 @:5-10s Rest No Free

2x50 @:10s Rest -25 Free -25 No Free

1x200 @:15-20s Rest Swim Or Pull

4x25 @:5-10s Rest Backstroke Descend 1-4

2x50 @:10s Rest -25 No Free -25 Free

1x300 @:30s Rest Swim Or Pull Negative Split 

4x25 @:5-10s Rest Breaststroke Descend 1-4

2x50 @:10s Rest -25 No Free -25 Free

1x400 @:30s-1:00 Min Rest  Swim Or Pull (Best sustainable Pace)

4x25 @:10s Rest Free Descend 1-4

2x50 @10s Rest -25 No Free -25 Free

2x100 @:10-15s Rest I.M 

Cool Down 200/5:00

1x100 Kick 

1x100 Choice 

3600 Yards 85 Minutes

1-19-25 Clean Then Quick

Warm Up 900/20:00

300 Choice Loosen 

4x75 @:15s (-25 Kicking on Side -25 Single Arm -25 Swim )

4x50 @:10-15s Rest  I.M Order -25 Drill -25 Swim

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

Pre Set 600/15:00

4x75 @:15s Rest -25 Scull -25 Catch Up -25 Finger Tip Drag

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

4x25 @1:00  Golf (Count Strokes + time = Golf Score , Try and Decrease Score )

Main Set 1950/50:00

3 Rounds

4x50 @:5-10s Rest -Odds -25 Build -25 Fast -Evens Smooth

1x100 @:15-20s Rest I.M 80-90%

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

4x25 @:10-15s Rest Free 3 Breaths max

2x50 @:30s Choice Stroke Fast

1x50  @:Reset Active Recovery

Cool Down 200/5:00

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

3650 Yards 90 Minutes

1-17-26 Switch And Swim

Warm Up 1000/25:00

300 loosen

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

4x75 @:15s Rest Choice Stroke Scull/Drill/Swim

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

Pre Set 600/15:00

1x300 @:30s Rest Choice Stroke -50 Drill -50 Swim -50 Build

4x50 @:10s Rest -Odds Catch Up Drill -Evens Fist 

4x25 @:10s Rest Free 3 Strokes 3 Second Glide (glide with only one hand leading)

Main Set 1950/45:00

3 Rounds

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

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

8x25 @:15s Rest -Odds I.M Order Fast -Evens 25 Active Recovery

Cool Down 200/5:00

4x50 Choice

3750 Yards 90Minutes

1-14-25 Effort With Ease

Warm Up 900/20:00

3 Rounds

1x100 @:10-15s Rest Swim (Long Strokes)

1x100 @:10-15s Rest Kick (Steady/Continuous)

1x100 @:10-15s Rest Pull Breathing Every 3/5 by 25

Drill 600/15:00

3 Rounds 

1x50 @:10s Rest Catch Up Drill

1x50 @:10s Rest FingerTip Drag

1x50 @:10s Rest Zipper

1x50 @:10s Fist Drill 

Main Set 2100/50:00

3 Rounds

2x100 @:10-15s Rest #1. Distance Per Stroke #2. Build to 80-90%

4x50 @:10-15s Rest Descend 1-3 to 90% #4. Smooth

2x100 @:20s Rest 90% Effort

2x50 @:15s Rest #1 Smooth #2. Fast

Cool Down 200/5:00

8x25 -Odds Breastroke -Evens Double Arm Backstroke w/a Breaststroke kick

90 Minutes 3800 Yards

1-12-26 Fast Then Float

Warm Up 600/15:00

200 Swim 

200 Kick

200 Pull

Kick 400/15:00

4x25 @:10-15s Rest Kick ½ Fast ½ Easy

4x25 @:10-15s Rest Kick  ½ Easy ½ Fast

4x25 @:10-15s Rest  Kick All Fast

1x100 @ Active Recovery Swim

Main Set 2600/55:00

2 Rounds

6x75 @:30s Rest -25 Fast -50 Smooth

1x100 @:Reset Active Recovery

3x150 @:30s Rest -50 Fast -100 Smooth

3x100 @:20s Rest Pull Ascend 1-3 

Cool Down 200/5:00

8x25 underwater fly kick as far as you can go, then swim the rest of the lap

3800 Yards 80 Minutes

1-10-25 Smooth Speed Flow

Warm Up 800/25:00

300 Choice Loosen

4x50 @:10-15s Rest Kick Build to 80-90%

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

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

Pre Set 800/20:00 (Threshold Pace Calculator)

1x400  strong, controlled effort

-NOT a sprint

-You should feel uncomfortable but steady

-Record time

1x100 Active Recovery

1x200 strong, controlled effort

-Slightly faster than the 400 pace

-Still repeatable, no fading

Record time

1x100 Active Recovery  

-How to Calculate Threshold Pace-

-Subtract your 200 time from your 400 time

-Divide that number by 2

-That equals your threshold pace per 100

Main Set 2000/45:00

2 Rounds

4x100 @ Threshold Pace. (If your Pace is 1:30, you're trying to be 2-5 Seconds under your pace to get rest)

2x150 @ Threshold Pace Hold the same pace per 50 as your     100s

4x50 @ Threshold pace 

1x100 @ Active Recovery 

Cool Down 200/5:00

200 Choice 

3800 Yards 90 Minutes

1-7-25 Flow State Swim

Warm Up 900/25:00

300 Mix Up Strokes Every 75

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

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

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

Pre Set 600/15:00

4x50 @:10-15s Rest -Odds Head Tap Drill (Tap Your Head as your hand Recovers)  -Evens Double Tap Drill (Tap Opposite Elbow Reach Hand back,Finish Stroke)

1x100 @:20s Rest Free Swim -Using Right Fin Left Paddle  

1x100 @:20s Rest Free Swim- Using Left Fin & Right Paddle

1x200  Pull W/ a Buoy Breathing 3/4/5/6 Per 50 (Focusing on long strokes)

Main Set 2150/50:00

2x250 @:20-30s Rest 

#1.Decrease Stroke Count -1 Every 50. 

#2. As-50 Back Swim -50 Free Build (Trying to Hold Lowest Stroke Count)

3x200 @:20s Rest Descend 1-3 (#1. Pull #2. Swim #3.Fins)

4x150 @:15s Rest No Fly I.M -50 Back -50 Breast -50 Free (Thinking about as few strokes as possible)

5x50 @:10-15s Rest Descend #1-4. Descend(#4. =90%) #5.Active Recovery 

8x25 @:15s Rest -Odds Fasts -Evens Active Recovery

Cool Down 200/5:00

200 Choice

3900 Yards 

1-5-25 Power With Patience

Warm Up 900/25:00

300 Choice Loosen Mix it Up every 75

200 Pull (Long Strokes)

4x50 @:10-15s Rest  Drill -Odds 3 Free Strokes 4 Back Strokes -Evens Breast Stroke 1 Pull 3 Second Glide

2x100 @:15s Rest Free Build by 100 To 80% (Start ~50%, increase speed without increasing stroke count)

Pre Set 600/20:00

4 Rounds ( I.M Order by  Round)

1x50 @:15s Rest Kick 

1x50 @:10-15s Rest Drill 

1x50 @:15s Rest -25 Scull -25 Swim 

Main Set 1950

3 Rounds

4x50 @:10s Rest 

#1.Fast And Effortless 

#2-3. Try to hold or increase Speed  

#4. 90%( Hold Form)

2x75 @:15s Rest As 

-25 Build to 70% 

-25 Build to 80% 

-25 Build to 90%

4x25  @:15s Rest Underwater Breaststroke (Go as far underwater as possible, Surface for breath-Submerge again)

4x25  @:15s Rest All Out Choice Stroke

1x100 @ Reset  Active Recovery

Cool Down 200/5:00

4x50 Choice 

1-3-26 Easy Looks Fast

Warm Up 900/25:00

4x100 @:10-15s Rest #1-3 Smooth #4 Build.

4x50 @:15s Rest Drill -Odds 1Pull 6Kicks -Evens 3 Strokes 6Kicks

4x50 @:10-15s Rest #1-2 Distance Per Stroke #3-4 Maintain Stroke Count Increase Tempo

4x25 @:15s Rest as Few Breaths as possible 

Pre Set 500/15:00

4x50 @:10s Rest #1 Kick On Back #2 Kick on Side (-25 Right -25 Left) #3. Kick on Stomach #4. Choice 

4x50 @:10s Rest Descend 1-4

1x100  Kick Build 80-85%

Main Set 2100/45:00

3 Rounds

1x300 @:30s Rest Swim Or Pull Breathing 3/4/5 by 100  

4x50 @:10-15s Rest Descend 1-3 #4. Smooth

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

1x100 @:Reset Active Recovery 

Cool Down 200 5:00

4x50 Choice  

3700 Yards 90 Minutes