6-29-26 Strong Through Fatigue

Warm Up 1000/25:00

200 Swim

200 Kick

200 Pull 

3x100 @:10-15s Rest -50 Drill -50 Swim

1x100 Choice Stroke Build Each 50 to Fast

Main Set 2500/55:00

8x50 @:15s Rest 

-Odds 25 Underwater Dolphin Or Flutter Kick -25 Swim

-Evens -25 Smooth  -25 Fast

6x50 @:20s Rest Kick

-Odds -25 Fast  -25  Smooth

-Evens -25 Smooth  -25 Fast

4x50 @:10-15s Rest Free -Paddles 

-Odds Breathing  every 3

-Evens Breathing Every  5

3x200 @:20s Rest 80% Effort -Maintain Consistent Pace

2x50  @:15s Rest Swim -25 Fast -25 Smooth

2x200 @:20s Rest 80% Effort -Maintain Consistent Pace

4x50  @:15-20s Rest -25 Fast -25 Smooth

3x100 @:15-20s Rest Fins and  Paddles-80% Effort -Maintain Consistent Pace

Cool Down 200/5:00

200 Choice

3700 Meters 85 Minutes

6-27-26 Broken But Fast

Warm Up  1600/40:00

100 Choice Swim

200 Kick As -100 Flutter Kick -100 Choice Kick

300 As-100 Drill -100 Distance Per Stroke -100 Build to 80%

400 Pull As-200 Breathing 3/5 By 50 -200 Negative Split (60%-70%)

300 Freestyle I.M (-75 Free -75 Bk -75 Breast -75 Free)

200 Kick As -100 Smooth -100 Build

100  Choice Swim 

Main Set 1800/45:00

A. 700

2 Rounds

1x200 @:30s Rest I.M Or Choice Stroke (Try to be Faster here on the 2nd rd)

1x100 @:30s Rest Free Fast -Get Your Time  (Hold or Improve 2nd Round)

1x50 @:Reset Active Recovery

B.600

3x200 @:20-30s Rest

#1. Build to 80%

#2. Hold 80%

#3. Ascend to Smooth (Start at 80% -Last 50 around 60%)

C. 500

5x100 @:5-10s Rest As Fast as Possible 

* Try to Keep a consistent Pace

Cool Down 200/5:00

200 Choice 

3600 Meters 90 Minutes

6-22-26 Oxygen Debt

Warm Up 800/20:00

4x100 @:15s Rest

#1.Smooth #2.Smooth #3.Build to 80% #4.Build to 80%

4x50  @:15s Rest Kick I.M  Order

4x50  @:15s Rest Choice Stroke-Drill

Pre Set  1000/25:00

4 Rounds

1x50  @:10s Rest Distance Per Stroke (Count strokes-Try to match or  lower between rounds)

1x50 @ Kick -25 Smooth -25 Fast

1x100 @:15 Swim Descend by Round

1x50 @:15 Build To 80%

Threshold  500

2x200 @:15-20s Rest Free Pull -Threshold 80/90% of Max Heart

1x100 Free Swim Same Effort As  200's

V02 600

2 Rounds

3x100 @:15-20s Rest

#1. Even Pace-Maintain 85/90% of Max Heart 

#2. Build By 25, Starting at 80% Heart Rate, Ending at 90%

#3. Negative Split , 85%-90%

*Masters Minute Between Rounds

Active Recovery

1x100 (Swim, Kick or Pull)

Tempo(Increased Stroke Cycle) 400

2 Rounds

1x100 @:15s Rest  -50 Smooth(70%) -50 Increased Tempo(75%)

1x100 @:15s Rest  -50 Tempo(75%)  -50 Smooth(70%)

Aerobic 500

4x50 @:10-15s Rest Pull #1.-3 Breathing  3/5/7 Per 50 #4 Backstroke

6x50 @:10-15s Rest  Ascend 1-3,4-6

Cool Down 200/5:00

4x50 Choice  

6-20-26 Find Your Catch

Warm Up 800/20:00

400 As -100 Breathing by 2 -100 Breathing by 3 -100 Breathing  by 4 -100  Breathing by 5

4x100 @:10-15s Rest -Odds Kick -Evens Drill

Kick 600/15:00

3x100 @:15s Rest Kick -Fins Descend 1-3

6x50 @:10-15s Rest  Kick -No Fins  

Descend 1-4, Hold Pace 5-6

Main Set 2200/50:00

4x250 @:25-30s Rest

-Odds Pull 70% Effort (Paddles & Buoy)

-Evens No Equipment 80% Effort

Advanced Challenge: Descend 1–4 while holding stroke count within +1.

Scale Down Options: 4x200 or 4x150.

4x200 @:20-25s Rest

-Odds -Pull (Buoy Only) Breathing 3/5 By 50

-Evens -No Equipment Build 200 - Last 50 =Fast & Controlled

Advanced Challenge: Hold your fastest sustainable 200 pace on #4 without increasing stroke count.

Scale Down Options  : 4x150 or 4x100.

4x100 @:15-20s Rest -Choice Equipment 

-Descend 1-4 , last 100=Fast

Scale Down Options: 4x75 or 4x50.

Advanced Challenge: Make #4 your best technical 100 of the set, not just your fastest.

Cool Down 200/5:00

200 Choice

90 Minutes 3800 Yards