4-6-26 Total Stroke Control

Warm Up 900/20:00

300 Every 3rd 25 Choice

3x100 @:15s Rest I.M  

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

4x25 @:10-15s Rest Free as Few Breaths as possible

Pre Set 600/15:00

3 Rounds

1x100 @:10-15s Rest -50 Drill -50 Swim 

4x25 @:10s Rest

Aerobic 1200/25:00

3 Rounds

1x150 @:15s Rest -100 Free (Breathing 2/3/4/6 By 25) -50 Backstroke

1x200 @:15s Rest Pull-Descend by round (Switch Up equipment Each Round)

1x50 @:15s Rest Breastroke as Few strokes as possible

Strength 1000/25:00

4 Rounds

2x50 @:10-15s Rest -Free Kick #1 Build #2 Fast

4x25 @:10-15s Rest I.M by Round -Odds Drill -Evens Fast

1x50 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3900 Yards 90 Minutes

4-4-26 Hold Then Go

Warm Up 900/25:00

4x100 @:10-15s Rest #.1-3 Smooth #4. Build to 80%

1x200 @:30s Rest Pull -As 75 Free Breathing 3/5/7 By 25 -25 Backstroke x2

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

4x25 @:10s Rest I.M Order As Few Strokes as Possible

Kick 300/10:00

4 Rounds

1x50 @:5-10s Rest 3 Dolphin Kicks 1 Breast Kick(Repeat)

1x25 @:10s Rest Fast Free Kick

I.M 1000/25:00

4 Rounds

1x25 @:5s Rest -Fly, As Few Strokes As Possible

1x50 @:5-10s Rest Backstroke Kicking as fast as possible

1x75 @:10s Breaststroke Build to Fast

1x100 @:10s Rest Freestyle Negative Split (70%-80%)

Speed 900/20:00

2 Rounds 

4x25 @:15s Rest Fast (Maintain Stroke Count)

2x50 @:15s Rest #1.Build #2. Fast

4x25 @:10s Rest Free Breathing by 5

2x25 @:15s Rest Fast

1x100 Active Recovery

Aerobic 600/10:00

3x200 @:15s Rest Choice Stroke Descend  1-3

Cool Down 200/5:00

200  Choice

4000 Yards 95 Minutes

4-1-26 Under Control

Warm Up/ 1000/25:00

400 -300 Free -100 Back

4x75 @:15s Rest I.M Order Kick/Drill/Swim by  25

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

4x25 @:15s Rest Sprint Cycle (-25½ Fast ½ Smooth -25 ½Smooth ½ Fast -25Build  -25 Sprint)

A. 1000/25:00

Rule:Max 3-5 breath per 25 on freestyle

Goal: Stay long, calm, and in control.

2 Rounds 

2x100 @:15-20s Rest Freestyle 

2x50 @:15s Rest -25 Catch Up -25 Free 

1x150 @:20s Rest -100 Free -50 Breast Build

1x50 @:15s Rest -25 Back -25 Free Build

B. 1000/25:00

Rule:On every start and turn, hold streamline off the wall reach a same breakout spot before first stroke

Goal:4-7 yards off each wall,based on comfort and ability

4x50 @:10s Rest 4 Fast Strokes Off Each Wall (Smooth into wall)

2x100 @:15s Rest -75 Free -25 Back

2x150 @:10-15s Rest -50 Free Drill -50 Free -50 Back

1x200 @:10-15s Rest -150 Free -50 Back

2x50 @:15s -25 Fast  Free -25 Smooth Backstroke

C.500/15:00

Rules: Freestyle/Backstroke stroke count target: 12–18 strokes per 25.Fly & Breast 8-12

1x200 @:15-20s  Rest -150 Free -50 Back

1x100 @:10-15s  Rest -75 Free -25 Back

1x100 @:10-15s  Rest -25 Back Drill -25 Free Drill -25 Back -25 Free

2x50 @:15s Rest -25 Breast -25 Fast Free

Cool Down 200/5:00

200 Choice

3700 Yards 95 Minutes 

3-20-26 Race Pace Reset

Warm Up 800/20:00

200 As -100 Free -100 Back

4x50 @:10-15s Rest  Freestyle -Odds Drill  -Even's Swim

4x50 @:10-15s Rest Backstroke -Odds Drill -Even's Swim

4x50 @:15s Rest 

-Odds -25  Scull -25 Free   

-Evens -25  Streamline Kick on Back -25  Backstroke

Pre Set 600/15:00

3 Rounds

1x50 @:15s Rest Freestyle 3Pulls 6Kicks

1x50 @:15s Rest Backstroke 3Pulls  6 Kicks

1x50 @:15s Rest Swim- Build by 25 to 85-90%, maintain stroke count

1x50 @:15s Rest 50 Easy Pull

A.1000/20:00

5 Rounds

1x50  @:15s Rest Drill

2x25 @:30s Rest Fast

1x100 @:15s Rest  Swim Or Pull Active Recovery

B.1000/20:00

4 Rounds

2x50 @:30s Rest -100 Goal Pace

1x50 @:20s Rest Active Recovery

1x25 @:30S Rest 15 yards Fast 10 yards Smooth

1x75 @:20s Rest 80% Effort Hold Technique and Stroke Count

C.400/10:00

8x50 @:20s Rest

Odds-25 Fast -25 Smooth

Evens-25 Smooth -25 Fast

Cool Down 200/5:00

200 Choice