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