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