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