3-23-26 Strength Speed Mix

Warm Up 1000/25:00

300 Choice

4x50 @:10s Rest I.M Order -25 Kick -25 Swim

6x50 @:15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free x2)

4x50 @:10s Rest  Descend  1-4

Pre Set 400/10:00

8x50 @:10-15s Rest

#1-2 Pull Breathing 3/5  Per  25

#3-4 Kick 80%

#5-6 Swim -25 Drill -25 Swim

#7-8 Swim Build to Fast

A. 1200/25:00

3 Rounds

1x150 @:15s Rest  Pull Breathing 3/5/3 by 50

1x100 @:15s Rest  Swim -Build to Fast Every 25

2x50 @:10s Rest Kick #1. Build #2. Fast

2x25 @:20s Rest Swim -Fast

B. 1000/25:00

2 Rounds

1x200 @:20s Rest Swim -Best Average 

1x100 @:15s Rest  Kick -Build to Fast 

2x50  @:10s Rest  Swim  #1.  Drill/Swim #2. -25 Fast  -25 Smooth

4x25 @:15s Rest  -Odds Smooth  -Evens Fast

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

3-21-26 Stronger Through Fatigue

Warm Up 800/20:00

1x200 Choice

1x200 Pull Breathing 2/3/4/5 by 50

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

4x50 @:10s Rest Freestyle Drill

#1. 1 Pull 6 Kicks

#2. 3 Pulls 6 Kicks

#3. 5 Pulls 6 Kicks

#4. Catch Up w/ a fast kick

Pre Set 600/10:00

3 Rounds

1x100 @:15s Rest -50 Free Drill -50 Build to 80%

4x25 @:10-15s Rest Descend 1-4

Set #1. 1200/25:00

3 Rounds

1x200 @:20s Rest  Negative Split 

1x100  @:15s Rest -50 Build -50 Fast

1x100 @:15s Rest -25 Fast -25 Smooth -25 Build -25 Fast

Set #2. 900/20:00

3 Rounds

3x50 @:10s Rest Descend 1-3

1x100 @:15s Rest Best Sustainable Pace

1x50 @:15s Rest Active Recovery

Set #3. 300/10:00

6x50 @:15s Rest -Odds Build to 85% -Evens Fast

Cool Down 200/5:00

200 Smooth 

4000 Yards 90 Minutes

3-18-26 Recover Then Reengage

Warm Up 800/20:00

300 Swim

6x50 @:10s Rest -Odds Kick(Build) -Evens Pull (breathing 3/5 by 25)

4x50 @:10s Drill

#1 Catch Up

#2 Finger Tip Drag

#3 1 Pull 6 Kicks

#4 Fist

Pre Set 500/10:00

2 Rounds

1x75 @:15s Rest -25 Scull -25 Swim -25 Build

1x25 @:10s Rest -Sprint to 15 Yards -10 Yards Smooth

1x100 @:15s Rest Build to 90%  

1x50 @:30s Rest Smooth

Set 1 

2 Rounds 1100/25:00

1x300 @:30s Rest Build (Getting Faster by 100)

4x50 @:15s Rest -Odds Smooth -Evens 90%

1x50 @:30s Rest Active Recovery

Set 2 900/20:00

3 Rounds

1x150 @:20s  Rest -50 Smooth -50 Fast -50 Smooth

1x100 @:15s Rest -25 Fast -25 Smooth -25 Fast -25 Smooth

1x50 @:30s Rest Fast

Set 3 500/10:00

5 Rounds

1x50 @:15s Rest Build to 80-85%

1x50 @:20s Rest Fast

Cool Down 200/5:00

200 -100 Kick -100 Swim

4000 Yards 90 Minutes

3-16-26 Pressure Without Panic

Warm Up 800/20:00

300 Loosen

4x50 @:10-15s Rest -25 Kick -25 Drill

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

4x25 @:10s Rest Choice Stroke Build to 80%

Pre Set 800/20:00

2 Rounds 

4x50 @:10-15s Rest Descend 1-4 (Increase Speed & Lower Stroke Count)

2x75 @:15s Rest -25 Scull -25 Swim  -25 Build

1x50 @:15s Rest Silent Swim

Set #1  900/20:00

3 Rounds 

3x100 @:10-15s Rest Descend 1-3

Set #2 800/20:00

4x200 @:20s Rest

#1 -50 Smooth -50 Fast

#2 -Negative Split

#3 -Build Each 50 to 80% Within the 200

#4 - Best Sustainable Pace

Set #3 600/15:00

6 Rounds 

1x50 @:15s Rest Smooth 

1x50 @:30s Rest Fast

Cool Down 200/5:00

200 Choice

4100 Yards 100 Mins