4-29-25 Push and Control

Warm Up 900/20:00

200 Choice Loosen

200 Pull Focusing on low Stroke count

200 Choice Kick

200 -50 Non Free -50 Free

4x25 @:10-15s Rest -Odds Scull -Evens Build

Drill 400/10:00

4x50 @:10-15s Rest -Odds: 25 Right Arm / 25 Swim. -Evens: 25 Left Arm / 25 Swim

4x25 @:10s Rest Paddle Head Drill

1x100  Free Focusing on lowest Stroke count possible 

Pre Set 450/10:00

2x50 @:15s Rest Quick Breath Drill -Focusing on Fast Breaths , Face in before hand recovers 

2x25 @:10s Rest Push off in streamline until glide naturally fades, then swim to the wall

4x75 @:15s Rest Breathing 3/5/7 

Main Set 2000/45:00

2x200 @:20-30s Rest #1. Build by 50 #2. Build the 200

4x100 @:15s Rest Pull As Breathing 3/5/7/Backstroke

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

4x50  @:10-15s Rest -Odds Last 15 Yards Sprint -Evens 1st 15 Yards Sprint

4x25 @:30s Rest Swim Golf ( Stroke Count + Time = Score)

8x25 @:10-15s Rest Free Build Last 10 Yards no Breath

2x100 @:15s Rest I.M Lowest Stroke Count Possible

1x100 @ All Out

Cool Down 200/5:00

1x100 Kick

1x100 Swim

2 Min Float on back

3950 Yards 90 Minutes

4-26-25 Stroke Count Precision

 Warm Up 900/25:00

300 Loosen

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

1x200  Pull Breathing 3/5/3/5

1x100 I.M

4x25 @:15s Rest -Low Stroke Count, 15 Yrds No Breath

Pre Set 600/15:00

8x25 @:10-15s Rest Swim Trying to Hold the same time for each 25 (Zone 3)

8x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

4x50 @ Pull W/ Paddles Lowest Stroke Count possible

Main Set 2200/45:00

A.

5x100 @:30s-1:00 Min Rest. Best Average -Hold your best sustainable pace across all 5 (Estimate your base Pace)

B.

4x75 @:10-15s Rest -50 Smooth(Focus Dps) -25 Sprint

6x50 @:10-15s Rest Descend 1-3 Hold Pace from 3, for 4-6

6x25 @:15-30s Rest  Sprint Trying to hit goal pace

1x150 @ Negative Split every 50

C.

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

4x25 @:10-15s Rest Sprint Cycle

1x100 @:30s-1:00 Min Rest Fast-Match or beat average pace from 5x100 Best Average set

4x75 @:15s Rest -50 Moderate (zone 3) -25 Sprint

4x25 @1:00 Swim Golf (Stroke Count + Time = Score)

Cool Down 300/5:00

2x50 -25 Scull/25 Swim

2x50 -25 Back -25 Breast

2x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ Breast Kick

4000 Yards 90 Minutes

4-24-25 Stroke Count Day

Warm Up 800/20:00

300 Free Loosen Focusing on Long Strokes

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

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

4x25 @1:00 Swim Golf. Count Strokes + Time(score = strokes + time)

Pre Set 800/20:00

4x100 @:10-15s Rest Swim Golf

4x50 @:10s Rest Streamline Kick on Back

4x50 @:10s Rest Pull Descend 1-4 Emphasize Distance Per Stroke

Main Set 2100/45:00

2x100 @:15s Rest Establish baseline Swim Golf score – goal is to maintain or beat it throughout

4x50 @:10-15s Rest Descend 1-4 (Descend Time and Stroke Count)

12x25@:10s Rest – 4 Fly, 4 Back, 4 Breast, Goal: lowest possible stroke count per stroke

1x200 @:10-15s Rest I.M. Trying to Take as Few Strokes as Possible

2x100 @:15s Rest  Free Swim Golf (Zone 3-4 effort) hold your best score 

4x50 @:30s-1:00 Min Rest Sprint W/ a Stroke Count Cap

1x100 @1:00 Min Rest All Out, Trying to beat your best Golf Score

4x100 @:15s Rest I.M Swim Golf

3x100 @:15s Rest Choice Stroke Descend 1-3. Maintain Stroke Count Descend time

Cool Down 300/5:00

2x50 Scull/Swim

2x50 Drill/Swim

2x50 Back or Breast

4000 Yards 90 Minutes

4-22-25 Options and Effort

Warm Up 900/20:00

300 loosen Every 3rd 25 No Free

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

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

4x25 @:15s  Rest Lowest Stroke Count Possible 1-2 Breath  Max

2x50 @:15s Rest  -25 Scull/ -25Build

Pre Set 1050/25:00

3 Rounds

1x100 @:10-15s  Rest  Build by 25

1x50 @:15s Rest Kick Fast

1x50 @:10s Rest Drill

1x100 @:10-15s Rest Breathing 3/5/7/3 or 2/3/4/2

1x50 @:10-15s Rest Pull -Focusing on Stroke Count

Pick and Choose 1800/40:00

How to Run It: 

Round 1: Pick any level

Rest 1:00

Round 2: Pick any level (same or different)

Rest 1:00

Round 3: Pick any level (same or different)

A. 6x100 @:10-15s Rest -Smooth Aerobic Pace,long strokes

B. 4x150 @10-15s Rest Descend 1-4 (Zone 2-4)

C. 2x300 @15-30s Rest Negative Split (Zone3-4)

D. 3x200 @:15-20s Rest  Descend 1-3 (#1.Smooth #2.Moderate #3.Fast)

E. 3x200 @:15-30s Rest Each 200 = different stroke or IM (or 100 Stroke/100 Free)

F. 6x50 @:5-10s Rest Descend 1-3,4-6 +3x100 @ 30-1:00 Min Rest All Out.

Cool Down 300/5:00

1x100 Pull (No Paddles)

1x100 Back Stroke

4x25 Choice Stroke Long and Smooth

4050 Yards 90 Minutes