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