7-20-26 Fast But Pretty

Warm Up 800/20:00

2x200 @:30s Rest Choice Loosen

4x100 @:15s Rest

#1. Free

#2. No Free

#3. Kick Build

#4. Pull DPS

Pre Set  600/15:00

4x50 @:10-15s Rest Kick Build to Fast (Fins Optional)

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

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

Main Set 2400/50:00

A. 800

2 Rounds

1x200 @:20s Rest I.M (Substitute free for fly if needed)

1x200 @:20s Rest Free Negative Split

B. 800

2 Rounds

4x50 @:20s Rest Kick -Odds Smooth-Evens Fast (Fins Optional)

4x50 @:20s Rest  Swim -Odds Smooth  -Evens Fast

C. 800

1x300 @:20s  Rest Smooth/Easy Speed (Choice Equipment)

1x200 @:20s Rest Pull Negative Split 60%  Effort to 70% Effort

2x100 @:25s Rest (Choice Equipment) 80% Effort

2x50 @:30s Rest Fast No Equipment

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Meters

7-18-26 DPS Till Breakfast

Warm Up 800/20:00

2 Rounds

1x200 @:15-20s Rest Choice

1x100 @:15s Rest Kick Build (Fins Optional)

1x100 @:15s Rest Pull Distance Per Stroke (Paddles Optional)

Pre Set 600/15:00

6x100 @:15s Rest

-Odds -50 Kick -50 Swim

-Evens Free Descend 1-3

Main Set 2400/50:00

3 Rounds

1x300 @:25s Rest Free Negative Split (No Equipment)

1x200 @:20s Rest Pull DPS 

1x150 @:15s Rest -50 Kick-50 No Free-50 Free Build (Fins)

1x100 @:10s Rest Free Build to 80%

1x50  @:20s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice

4000 Yards 90 Minutes

7-15-26 Ten Hundreds Later

Warm Up 800/20:00

300 Choice  Loosen

200 Kick Build by 50

200 Pull Breathing 3/5 Per 50

2x50 @:15s Rest Choice Stroke Build

Pre Set 600/15:00

3 Rounds

1x100 @:15s Rest Distance Per Stroke

1x50 @:10s Rest Kick Build to 80%

1x50 @:10s Rest Swim Build to 80%

Main Set 2200/50:00

A. 1200

3 Rounds

2x100 @:15s Rest 

#1. Pull Focusing on DPS 

#2. Swim Build to 80%

4x50 @:10-15s Rest 

#1. Kick Build

#2.No Free-Smooth

#3.Free DPS

#4. Choice Stroke Fast

B.1000

10x100 @:15s Rest

#1-4. Descend

#5.Easy

#6-9 Hold #4 Pace + Form

#10.Fast

Cool Down 200/5:00

200 Choice

3800 Meters 90 Minutes

7-13-26 Find Another Gear

Warm Up 800/20:00

300 Choice Loosen

4x100 @:15s Rest

#1. Negative Split (2nd 50 Faster)

#2. Choice Kick Build to 80%

#3. Pull -50 Breathe Right -50 Breathe Left

#4 -50 Drill -50 Sight Twice During the 50

2x50 @:10-15s Rest Choice Stroke Build to 80%

Pre Set 600/15:00

1x200 @:15-20s Rest -50 Breathing to your left -50 Breathing  to your Right -50 Breathing by 3 -50 Breathing by 5

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

1x200 @:15-20s Rest -50 Smooth -50 Build -50 Smooth -50 Build

Main Set 2100/50:00

2 Rounds

A. 1200/

1x200 @:20s Rest Start at 80% Descend each 50

2x100 @:15s Rest Over/Under

First 50 faster than your average pace from the 200; second 50 slightly slower

First 50 slightly slower than your average pace; second 50 faster

1x200 @ Start at 80% Descend each 50 (try to be within 3 seconds of the initial 200)

B. 900/

1x200 @:20s Rest -Alternating 8 Fast/High Tempo Strokes and  8  Long Powerful Strokes

2x50 @:15s  Rest 

#1. First 12 Strokes Fast than try to relax and carry  your speed  

#2. Build to Fast

1x200 @:20s Rest 1st 50 70%. 2nd 50 80%. 3rd 50 90%. 4th 50 80%.

2x100 @:15s Rest

#1. 1st 50 Fast -2nd 50 Smooth 

#2. 1st 50  Smooth 2nd 50 Fast

1x200  @ -50 Smooth -50 Build -50 Smooth -50 Fast

Cool Down 200/5:00

200 Choice 

3700  Meters 90 Minutes

7-11-25 I.M. Possible

Warm Up 900/25:00

300 -75 Free -75 Back -75 Breast -75 Free

1x200 Kick (Fins Optional) Last 50 Build to Fast

1x200 Pull (Paddles Optional) Last 50 Build to Fast

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

I.M Transitions 600/15:00

12x50 @:10-15s Rest

#1-4 Fly/Back

#5-8 Back/Breast

#9-12 Breast/Free

Main Set 2400/50:00

A.

1200/25:00

3 Rounds

2x100 @:15s Rest #1.Build to 80-85% #2. Hold 85% Speed Maintain Technique

1x200 @:20s Rest I.M -Descend by round (Modify Fly if Needed)

B.

1200/25:00

3 Rounds

4x50 @:10-15s Rest -Odds Kick Build to Fast -Evens Swim Build to Fast

1x200 @ Pull -Negative Split (Paddles Optional)

Cool Down 200/5:00

200 Choice 

95 Minutes 4100 Yards

7-8-26 Broken Mile Madness

Warm Up 800/20:00

300 Loosen- Mix Up Strokes 

6x50 Pull Breathing 3/5/7 Per 50

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

Main Set 3000/70:00

A.1500

3 Rounds

1x300 @:25-30s Rest Build by 100 to 80%

2x100 @:15s Rest

#1. Distance Per Stroke

#2. Build to 80% (Keep Stroke Count Close to 1)

B.1500

3 Rounds

4x50 @:15s Rest -Odds Fast -Evens Smooth

2x100 @:20s Rest  80% Max Effort

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

Cool Down 200/5:00

200 Choice

95 Minutes 4000 Meters

7-6-26 Build Without Breaking

Warm Up 700/20:00

300 Loosen  -Mix Your Strokes Up

4x100 @:15s Rest 

-Odds Choice Stroke -50 Drill -50 Swim

-Evens Choice Kick Build to 80%

Pre Set 800/20:00

8x50 @:10-15s Rest -Odds Drill -Evens Swim Lowest Stroke Count Possible

4x100 @:15s Rest -Odds Kick Build to 80% -Evens Swim Build to 80%

*Drills Catch-Up,Fist Drill,Zipper,Finger Tip Drag, 6 Kick Switch(ask for more)

Main Set 2300/55:00

A. 1500

3 Rounds

5x100 @:15s Rest Descend 1-5

1 Minute Rest Inbetween Rounds

B. 800

2 Rounds

1x200 @:20s Rest Build to  90%  -Increase Speed by 50 

2x50 @:20s Rest Fast Free

1x100 @:20s Rest Active Recovery/ Distance Per Stroke

Cool Down 200/5:00

200 Choice 

4000 Meters 100 Minutes 

7-1-26 Long Course Love

Warm Up 1200/30:00

6x200 @:15-20s  Rest

#1. Choice Swim

#2. -50 Drill -50 Swim

#3. Pull Breathing 3/5 Per 50

#4. -100 Kick -100 Swim

#5. -50  Free -50 Back -50 Breast -50 Free

#6. Choice Stroke Build  Each 50 to Fast

A. 1200/25:00

4x300 @:20-30s Rest

-Odds -100 Kick -50 Drill -50 Swim -100 Build

-Evens -100 I.M -100 Kick -50 Drill -50 Swim

B. 1200/25:00

2 Rounds 

3x100 @:15s Rest Descend 1-3

6x50 @:10-15s Rest

#1-2 Kick, Build Each 50 to Fast

#3. Swim -37.5 Smooth -12.5 Fast

#4. Swim -25 Smooth  -25 Fast

#5. All Smooth

#6 All Fast

Cool Down 200/5:00

200 Choice

3800 Meters 85 Minutes