2-23-26 Count Control Commit

Warm Up 900/25:00

300 -75 Swim -25 Backstroke

6x50 @:10s-15s Rest  -Odds Kick -Evens Swim

4x25 @:10-15s Rest Free-Decrease Stroke Count Every 25

1x200 Pull Breathing 3/5/3/5 Per 50 (maintain Stroke Count From Previous 25's)

Pre Set 600/15:00

4x25 @:5-10s Rest  Single Arm Free -

2x50 @:5-10s Rest  3 Right 3 Left

2x50 @:5-10s Rest 1 Stroke 6 Kicks

2x50 @:5-10s Rest  3 Stroke 6 Kicks

2x50 @:5-10s Rest   Fist Drill

1x100 Distance Per Stroke Free

Main Set 1600/40:00

1x200 @:20s Rest Build Each 100 to 80%

4x50 @:10-15s Rest Descend 1-4 

1x200 @:10-15s Rest Negative Split 70%/80%

3x100 @:10-15s Rest Hold 80% -Maintain Stroke Count

1x200 @:20s Rest  Even Split (match first 100 split)

2x150 @:20s Rest -100 Holding 80% -Last 50 -90%

1x200 @:30s Rest 80-90%

Sprint 400/10:00

2 Rounds

4x25 @:15-20s Rest Sprint Kick

4x25 @:15-20s Rest Fast Swim 

Cool Down 200/5:00

1x100 Smooth Kick

1x100 Smooth Swim

3700 Yards 85 Minutes

2-21-26 Test Then Attack

Warm Up 1000/25:00

3x100 @:10s Rest Free 

4x50 @:10s  Rest I.M Order Kick/Drill

4x50 @:10s Rest I.M Order Drill/Swim

4x50 @:10s Rest Freestyle Descend 1-4

4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Smooth -25 ½ Smooth ½ Fast -25 Build -25 Sprint)

Pre Set 500/15:00

6x50 @:10s Rest #1. Single Arm #2. Count Strokes #3.Pull Match/Lower Stroke Count (Repeat 1-3)

4x50 @:10s Rest -25 Scull -25 Distance Per Stroke

Establish Pace 400/10:00

4x100 @ :10s Rest

Swim these strong and sustainable. This is the fastest pace you could hold for 8-10 repeats

Average  your 4x100s.

That is your Working Pace (WP) for today.

Main Set 1700/40:00

8x50 Target = (Working Pace ÷ 2)  Sendoff = Target + 5 seconds

3x100 @:7s Rest -Target = Working Pace -3 seconds

8x50 @: Same interval as earlier 50s.

2x100 @:5s Rest  -Target = Working Pace - 5 seconds

8x50 @:Same interval as earlier 50s.

Cool Down 200/5:00

4x50 @ Choice 

3800 Yards 95 Minutes 

2-18-26 Leg Set Tone

Warm Up 1100/25:00

300 Every 3rd 25 is Scull 

4x75 @:15s Rest I.M Order K/D/S

6x50 @:10-15s Rest I.M Switch (Fly/Bk Bk/Br Br/Free)

3x50 @:15s Free  Descend 1-3

1x50  Double Armback W/ a Breaststroke Kick

Pre Set 600/15:00

4x75 @:15s Rest Choice Stroke -50 Kick -25 Swim

4x50 @:10-15s Rest Kick -25 Smooth -25 Build  

4x25 @:15-20s Rest Kick All Out

Main Set 2100/50:00

3x200 @:15s Rest Pull

9x50 @5-15s Rest No Free (Descend intervals every 3)

2x200 @:15s Rest Pull

6x50 @5-10s Rest No Free (Descend intervals every 3)

1x200 @:15s Rest Choice Pull 

3x50 @5s Rest No Free

Cool Down 200/5:00

4x50 Choice 

4000 Yards 95 Minutes

2-16-26 Tempo Into Turbo

Warm Up 1000/25:00

300 Choice -Every 3rd 25 Drill

6x50 @:10s -Odds Kick -Evens 

4x50  @:10-15s Rest Descend 1-4

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

Main Set  2500/55:00

3x200 @:20s Rest #1. Pull(breathing 3/4/5 by 50) #2. Swim Negative Split 3. Build each 50 to 80%

4x50 @:10-15s Rest  Descend 1-4

1x100 @:30s Rest Active Recovery

2x300 @:30s Rest Hold  Steady Aerobic Pace Last 100 must match first 100 time

6x50 @:10-15s Rest Descend 1-3. 4-6 Hold #3 Pace

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Hold 80-85 Percent Effort (Try and maintain Stroke Count)

4x50 @:15s  Rest -Odds Build -Evens Last 15 Yards Fast(1st Yards Smooth)

4x50 @:15s Rest -25 Smooth -25 Fast

4x25 @:20s Rest Fast

Cool Down 200/5:00

4x50 Choice 

3700 Yards 85 Minutes