4-29-23 Unleash the Power of the Elements !

Warm-up 800/22:00

200 freestyle, easy pace (Water: fluidity and flow)

200 kick with board, choice of stroke (Air: feeling the glide)

4x25 IM  (Earth: connecting with the core of the elements) @:40-:45

2x50 Free Descend each 50 (Fire: building intensity) @1:00-1:20

4 x 50  fingertip drag drill (Fire: igniting awareness and technique) @1:00-1:30

Pre-set 300/8:00 

6 x 50 @1:10-1:45

25 one-arm free, alternating arms every 6 strokes (Air: focusing on balance and extension)

25 catch-up (Water: enhancing catch and connection with the water)

Main set (The 4 Elements) (2400 yards):

Earth 600/ 15:00

4 x 50 back, focusing on rotation (mimicking the Earth's rotation) @1:00-1:30

1x200 free Pull with Buoy (Earth: grounding and stability) @3:30-4:30

1x200 Free Pull with Pads and Fins (Earth: enhancing the connection with the water)@3:30-4:30

Water 600/15:00

3x

1x100 IM or Choice Stroke (Water: exploring the flow of different strokes)@:1:30-2:00

1x50 Free kick (Water: creating currents and waves)@1:15-1:45

1x50 Free Swim (Water: immersing in the element)@1:00-1:30

Fire 600/15:00

4 x 50 Descend 1-4 (Fire: igniting the inner drive)@1:00-1:30

4 x 25 Sprint Free (flaring up like a flame)@:40-:45

4 x 50 Choice Stroke Descend each 50 (Fire: fueling the intensity)@1:00-1:30

4 x 25 Sprint Choice Stroke (Fire: blazing through the water)@:40-:45

Air 600:/15:00

4x100 - Odds Free breathing every 3, - Evens Backstroke (Air: balancing breath and movement)@:1:30-2:00

8x25 - Odds Free 3/6/3 Drill (Air: explore the balance between breath and body alignment), Evens Backstroke (Air: soaring through the water with smooth recovery)

Cool down 300 /6:00

200 easy swim, choice of stroke (Water: washing away fatigue)

100 easy kick (Air: letting your legs float)

3800 96 Minutes

4-26-23 Worldly Waters Workout

Warm-Up(Mediterranean Sea) 600/15:00

200 Loosen

100  kick 

4x50 I.M D/S @1:10-1:40

100  pull 

*The Mediterranean Sea is believed to be the origin of the word "turquoise," derived from the French word for Turkish, as the gemstone was initially brought to Europe from Turkey.

Drill Set (Amazon River) 400/12:00

4 x 50  backstroke (25 single-arm, 25 6kicks/5Strokes/6Kicks) @1:10-1:40

4 x 50 backstroke (25 kick on side with rotation, 25 six-kick switch)@1:10-1:40

*The Amazon River is home to the Boto, also known as the Amazon River Dolphin, which is famous for its pink color and friendly nature.

Main Set 2300(Great Barrier Reef)/ 55:00

2x300 freestyle (negative split, use fins if desired) 30 seconds between each

4x150 yards (50 free, 50 Choice Stroke, 50 free) 20 seconds between each

3x100 Choice Stroke (25 Smooth 50 build 25 Smooth.)15 seconds between each 

3x100 (50 Fast 50 Smooth)15 seconds between each

8x50 Desc 1-4,5-8 10 seconds between each

4x25( fins) 4-6 streamline underwater  dolphin kicks into smooth free 10 seconds between each

*The Great Barrier Reef is so large that it can be seen from outer space! It is also home to over 1,500 species of fish and six species of sea turtles.

Sprint Set(Fins/Choice Equip)( Pacific Ocean) 400/10:00

4x50 Free (25 sprint , 25 Smooth)1:00-1:40

4x50Choice Stroke (25 sprint , 25 Smooth)1:00-1:40

*The Pacific Ocean contains the Mariana Trench, which is the deepest point on Earth at about 36,000 feet deep. 

To put that into perspective, Mount Everest would fit entirely within the trench with over a mile to spare!

Cool Down(The Dead Sea) 200/4:00

200 EZ

*The Dead Sea has been a popular destination for health and wellness since ancient times. 

Historical figures like King Herod the Great and Cleopatra were known to visit the Dead Sea to take advantage of its therapeutic properties. 

In fact, Cleopatra was said to have ordered the construction of cosmetic factories and resorts along its shores to harness the benefits of the sea's minerals and mud for her personal use.

3900 Yards 96 Minutes

4-22-23 Swim Smarter, Not Harder: A Pace-Based Swim Challenge

Warm-Up 800/ 16:00

200 easy freestyle swim

100  kick choice

100  pull choice

4 x 50  drill (choice stroke)  @:50-1:30

4x50 Free Desc each 50 to a moderate pace @:50-1:30

Pace Clock Challenge  2400/55:00

8 x 50  @ base pace, 10 seconds rest between each

4 x 100  @ base pace, 15 seconds rest between each 

2 x 200  @ base pace, 20 seconds rest 

4 x 100  @ base pace, 15 seconds rest between each 

8 x 50  @ base pace, 10 seconds rest between each 

2 x 200  @ base pace, 20 seconds rest between each 

*The goal of this main set is to keep your pace as consistent as possible throughout all distances. 

Pay attention to the clock and try to maintain the same pace for each 50-yard increment. 

For example, if your base pace is 45 seconds per 50 yards, you should aim to swim each 100 yards in 1 minute and 30 seconds, and each 200 yards in 3 minutes.

Stroke Work 600/ 15:00

4 x 50  (25 yards Single-arm Backstroke, 25 yards Full Backstroke) @1:00-1:30

4 x 50  (25 yards Breaststroke Pull with Dolphin Kick, 25 yards Full Breaststroke)@1:00-1:30

4 x 50 (25 yards 3-3-3 Drill, 25 yards Full Butterfly)@1:00-1:30

Cool-Down 200/4:00

200 Choice stroke ez.

4000/90 Mins

4-20-23 The good The Bad And The Ugly(Endurance Free)

The Good-600/15:00

300 Loosen

3x50 I.M Switch(Drill) @1:15/1:30/1:45

100 I.M Kick

50 Choice

The Bad-400/10:00

4 x 50 build each 50 to a strong controlled pace. @ 1:00/1:15/1:30

8 x 25  -o sprint -e ez   @:30/:40/:50 

The Ugly-2800/55:00

4 x 200  with pull buoy  @3:30/4:00/4:30

4 x 150  with paddles  @2:45/3:15/3:45 

8 x 100  with fins  @1:45/2:00/2:15 

8 x 50   as:

4 x 50  with parachute @ 1:00/1:10/1:20 

4 x 50 sprint without equipment @ 0:50/1:00/1:10 

**As you progress through the set, focus on keeping a steady pace, gently picking up your speed a little when the distance shortens. 

Feel free to adjust the number of repetitions in each segment to find the right balance for your individual needs.**

Ride off Into The Sunset -200/4:00

200  easy swim, choice of stroke,

4000 84 Minutes

4-18-23 Journey Through the Green Hills

Warm-Up 800/20:00

300 free, (start your African adventure)

100 kick, alternate flutter and dolphin kick (gazelles and impalas on the savannah)

200 pull, long efficient strokes (graceful elephants)

4 x 50-freestyle, build pace, use paddles on last 50 (cheetahs picking up speed) @:50-1:15

Breaststroke Exploration 500/13:00

4x50 - Single-arm breaststroke (25 yards right arm, 25 yards left arm) Focus: GIRAFFE STRETCH (reach for maximum extension)  @1:15-1:30

4x50 - 1 pull, 2 kicks breaststroke Focus: FLAMINGO BALANCE (maintain a streamlined position) @1:30-2:00 

1x100 - Perfect technique breaststroke Focus: SWIFT SWALLOWS (Channel the grace and fluidity of a swallow's flight) @2:30-3:00

Main Set 1650/35:00

3 rounds of the following:

4 x 50 freestyle, RIVER CROSSING (navigate currents,focus on tight streamline)@:50-1:15

2 x 100 freestyle,Focus: RHINO CHARGE  (powerful, determined strokes Maintain momentum) @1:45-2:30

1 x 150 freestyle, SAVANNAH SPRINT  (build pace throughout 150 into a strong finish)2:30-3:00

30 Seconds rest between rounds

Speed Set

Swim 3 rounds of the following  900/30:00

1 x 50 free CHEETAH DASH  (all-out sprint) @1:00-1:30

1 x 100 IM , ELEPHANT STAMPEDE focus (80% Max effort, focus on technique); 2:00-2:30

1 x 50 back ZEBRA ESCAPE (25 Sprint, 25 easy) @1:00-@1:30

1 x 100 breaststroke, HIPPO FLOAT (Nice and Easy Breast Stroke); @2:30-3:00

30 seconds rest between rounds

Cool Down 300/6:00

100 Free(floating down a calm river)

100 back (stretch chest and shoulders)

100 Choice (reflect on your journey)

4150 Yards 104 minutes 

4-15-23 Aquatic Avengers: Assemble for a Legendary Swim Workout

Warm-up 600/15:00

300 free, focus on long, smooth strokes (Superman: Emphasizing power and grace)

6x50 choice stroke drill/swim by 25, easy pace (Spider-Man: Fluidity and adaptability in the water) @1:00-1:30

Pre-set 800/16:00

4 x50 kick at an easy pace (The Shadow: Silently moving through the water) @1:30-2:00

4 x50 pull with a buoy, (Green Hornet: Focusing on upper body strength)@1:00-1:30

4 x50Free OR back, single-arm drill (25 right arm, 25 left arm),  (Zorro: Showcasing finesse and style)@1:30-2:00

4 x50 fingertip drag drill, (Black Widow: Focusing on precision and efficiency and a high elbow recovery) @1:30-2:00

Main set 1 1100/28:00

3 x100 Free Desc. 1-3 (The Flash Channeling The Flash's speed and consistency, gradually increasing pace with each repetition)@1:30-2:30

3 x75 I.M No Fly (Wonder Woman Showcasing a range of skills and versatility)@2:00

3 x75  I.M No Free (Wonder Woman  Adapting to different challenges)@2:00

12 x25 Swim - Odd: laser-like streamline off each wall -Even: bilateral breathing (Cyclops  Mimicking his focused and powerful optic blasts and his composed leadership) @:30-45

4 x50 Free(fins) -25 Build -25 Fast (Quicksilver Accelerating and showcasing explosive speed) @:45-1:15

Main set 2 1100/23:00

4 x50 catch-up drill freestyle, (Green Arrow: Precision and accuracy in stroke timing and coordination)@1:00-1:30

1 x300 Free  Negative Split by 150  (Iron Man: Showcasing endurance and pacing strategy, swimming the second half faster than the first) @4:45-6:00

4 x25 (fins) Max distance underwater dolphin kick into Free or backstroke Swim. (Aquaman: Mastering underwater skills and smooth transitions to swimming)@:30

4 x 75 -Odds Free - Evens Back Build each 75 to a fast Finish(Captain Marvel: Harnessing power and energy, building intensity throughout each 75)@1:30-2:00

4 x 50 @:50-1:30

Odd: 25  swim focusing on powerful underwater kicks (Thor: Channeling the strength of the God of Thunder) / 25 normal freestyle

Even: 25  swim focusing on maintaining a high stroke rate (Thor: Mimicking his swift and forceful attack) / 25 yards normal freestyle

Cool-down 200/4:00

4 x25choice of stroke, focusing on smooth and silent swimming,  (The Invisible Woman: Emphasizing stealth and relaxation in the water)

4 x25 alternating -25 No Free and -25 Free,  (Mystique: Adapting and transitioning seamlessly between different swimming styles)

3800yrds 86Minutes

4-13-23 Navigating the Stoic Sea: A Swim Workout Odyssey

Warm-up 500/12:00
300 yards freestyle, easy pace
4 x 50 -25 kick, -25swim - choice of stroke

Question 1: Do you believe that success comes from within or from external factors?
If from within, proceed to Mini Workout 1
If from external factors, proceed to Mini Workout 2

Mini Workout 1 800/18:00
4 x 100  freestyle ,Distance per Stroke , 20 seconds rest between each
4 x 50  choice of stroke, -25 Drill -25 Build , 15 seconds rest between each
2 x 100 freestyle at a 80% Max Effort, 20 seconds rest between each
Mini Workout 2 800/18:00
2x200 choice of stroke, -50 Drill-50 Build. 30 seconds rest between each
4x50 choice of stroke  Desc. 1-4. 10-15 Seconds rest between each
8 x 25 sprint, alternating between freestyle and choice of stroke, 15 seconds rest between each
Question 2: Is it more important to strive for excellence or to find balance in life?
If striving for excellence, proceed to Mini Workout 3
If finding balance, proceed to Mini Workout 4
Mini Workout 3 600 /15:00
3 x 200  freestyle, Descend Each 200 by 50, 15-30 seconds rest between each
Mini Workout 4 600 /15:00
6 x 100  (50  freestyle, 50 No Free), 15-20 seconds rest between each
Question 3: Do you think that happiness can be pursued, or does it come as a byproduct of living a meaningful life?
If happiness can be pursued, proceed to Mini Workout 5
If happiness comes as a byproduct, proceed to Mini Workout 6
Mini Workout 5 600/15:00
4 x 75 choice of stroke, Desc. 1-4, 20 seconds rest between each
4 x 75  freestyle, -25Fast-25Smooth/25Fast, 20 seconds rest between each
Mini Workout 6 600/15:00
12 x 50 yards choice of stroke, -O Drill -E Fast, 15 seconds rest between each
Question 4: Do you believe that overcoming adversity leads to personal growth or that growth comes from maintaining a state of harmony?
If overcoming adversity, proceed to Mini Workout 7
If maintaining harmony, proceed to Mini Workout 8
Mini Workout 7 600/15:00
4 x 50  sprint freestyle, 15 seconds rest between each
1 x 200  choice of stroke, moderate pace, focusing on technique, 30 seconds rest
4 x 50 sprint choice of stroke, 15 seconds rest between each
Mini Workout 8 600/15:00
2x200 freestyle, Negative Split by 100, 15-30 seconds rest between each
4x50 -25 I.M -25 Free  choice of stroke,  15 seconds rest between each
Cool-down 400/8:00
200 freestyle, easy pace
4x50 choice of stroke, focusing on technique and relaxation, 15 seconds rest between each

4-11-23 Swimming to Another Dimension: Join Us

Warm-Up 1000/

300  "Space Voyage" (loosen, focus on long and smooth freestyle strokes)

100  "Nostromo's I.M" (25 butterfly, 25 backstroke, 25 breaststroke, 25 freestyle)

100  "Alien Propulsion" (kick, choice of stroke)

200  "Escape Pod Pull" (freestyle pull with buoy, focus on long and smooth strokes)

4x75  "Xenomorph Transformation" (Choice Stroke, 25 drill, 50 build; 15 seconds rest between each)

Drill Preset 800/

4x50 yards "Xenomorph Freestyle" (25 zipper drill, 25 swim freestyle; 15 seconds rest between each)

4x50 yards "Nostromo Roll" (25 Backstroke 6-kick switch drill, 25 swim backstroke; 15 seconds rest between each)

4x50 yards "Facehugger Glide" (25 breaststroke with a pause and glide at each stroke, 25 swim breaststroke; 15 seconds rest between each)

4x50 yards "Alien Wing Flap" (25, 2-2-2 butterfly drill, 25 swim butterfly; 15 seconds rest between each)

Main Set 1800/

"Nostromo Liftoff"  10x50 yards freestyle (odd: easy-moderate, even: build; 10-15 seconds rest between each)

"Alien Encounter"4x100 yards (50 choice of non-freestyle stroke, 50 freestyle; 15-20 seconds rest between each, swim with intensity)

"Survival Mode"  6x50 yards freestyle (descend 1-3, then 4-6; 10-15 seconds rest between each odd: breathe every 3 strokes, even: breathe every 5 strokes)

"Escape Shuttle"  8x50 yards (odd: choice of stroke, even: Build freestyle; 15 seconds rest between each)

"Alien Elimination"  4x50 yards "IM Order Sprint" (butterfly, backstroke, breaststroke, freestyle; 10 seconds rest between each, swim at maximum effort)

Cool Down 400

"Space Drift": 2x50 yards freestyle (breathe every 5 strokes, maintain a long and smooth glide; 10 seconds rest between each)

"Weightless Exploration" 4x25 yards backstroke (focus on smooth, controlled arm movements and relaxed breathing; 10 seconds rest between each)

"Calm After the Storm"  2x50 yards choice of stroke (swim at an easy pace, focusing on technique and relaxed breathing; 10 seconds rest between each)

"Alien Recovery": 1x100 yards kick (choice of stroke, easy pace; focus on relaxed breathing and efficient kicking technique)

4000 Yards 85 mins

4-8-23 Mission Impossible: Challenge Accepted with This Workout

Warm-Up 800/20:00
200 Freestyle
200 Reverse I.M
4x50 free Desc Each 50 to a moderate pace.
1x100 choice kick
4x25 Drill - 1x25 catch-up drill, 1x25 fingertip drag drill, 1x25 zipper drill, and 1x25 fist drill, 
Drill Set 400/10:00
8x50@1:00-1:30
2x50 Freestyle - Fist Drill:  freestyle with closed fists, focusing on engaging the forearms 
2x50 Backstroke - Rotating Backstroke Kick Drill: Perform backstroke kick with arms at the side, rotating hips and shoulders while keeping the head stable, focusing on body rotation and a steady kick
2x50 Breaststroke - Breaststroke Pull with Dolphin Kick: focus on a strong pull and body undulation 
2x50 Butterfly - One-arm Butterfly Drill: Swim butterfly with one arm only, keeping the other arm in front, focusing on proper hand entry and body undulation; switch arms every 25 yards
Main Set 1600/32:00
4x100 Freestyle - moderate pace, 75% effort, with paddles @ 1:30
4x75 IM - Butterfly, Backstroke, Breaststroke (no freestyle), with fins @2:00
4x50 Freestyle - fast pace, 85% effort, with fins and paddles @1:00
4x75 Modified IM - Backstroke, Breaststroke, Freestyle (no butterfly), with fins @2:00
4x100 Freestyle - fast pace, 90% effort, with paddles @ 1:30
Dante's Inferno 900/27:00
Circle 1 - Limbo: 4x25 Freestyle, focusing on a smooth, relaxed pace @:30-1:00
Circle 2 - Lust: 4x25 Backstroke, adding a strong dolphin kick off each wall for increased speed @:30-1:00
Circle 3 - Gluttony: 4x25 Breaststroke, swimming with a fast tempo and strong kick @:30-1:00
Circle 4 - Greed : 4x25 Freestyle, alternating 25s of sprinting and easy swimming @:30-1:00
Circle 5 - Anger: 4x25 Butterfly, focusing on powerful underwater dolphin kicks off each wall @:30-1:00
Circle 6 - Heresy: 4x25 Backstroke with fins, working on maintaining a high speed and streamlined body position @:30-1:00
Circle 7 - Violence: 4x25 Breaststroke with paddles, emphasizing a strong pull for increased power @:30-1:00
Circle 8 - Fraud: 4x25 Freestyle, swimming 12.5 yards at 100% effort, then 12.5 yards easy @:30-1:00
Circle 9 - Treachery: 4x25 Butterfly with fins and paddles, aiming for maximum speed @:30-1:00
Cool Down 200/4:00
200 Loosen

3900 Yards 93 minutes 

4-6-23 The Fast and the Furious: A 3800-Yard Workout for Speed Demons

Warm-Up 800/20:00

300 Free, every 3rd length backstroke 

200 Back every 4th length Breaststroke

100 Flutter Kick

200 Free with a 6-beat kick -Odd 25's Catch-up

Drill Set 400/10:00

4x100 @ 2:00-2:30

100 Free: -25 right arm -25 Left arm -50 3 Strokes 6 Kicks 

100 Back: -25 Right arm -25 Left Arm 25 Double arm -25 6 Kicks 5 Strokes 

100 Breast: -25 Streamline kick & glide -25 two-kick one-pull, -25 Fist -25 Breast Swim

100 Fly -25 Right arm -25 Left arm -25 ,2right,2left,2Full strokes -25 Fly Swim

Aerobic/Power Main Set: 1500 35:00

3x (2x150 + 1x200) (rest 15 sec between sets, 30 sec between rounds)

Round 1:

150 Free: 50 easy, 50 build, 50 fast

150 Free: 50 fast, 50 build, 50 easy

200 I.M (25 Fly, 25 Free, 50 Back, 50 Breast, 50 Free) Moderate effort

Round 2:

150 Free: 75 easy, 75 build

150 Back: 75 build, 75 easy

200 Free Pull  (paddles optional): 100 moderate, 100 fast

Round 3:

150 Free & Back: 50 Free, 50 Back, 50 Free

150 Free & Back: 50 Back, 50 Free, 50 Back

200 Flutter Kick  (fins optional): 50 easy, 50 moderate, 50 fast, 50 easy

Speed Set - Fins (Paddles Optional): 800/16:00

2 Rounds 100's @1:30-2:30

1x100 Free: 50 sprint, 50 easy

1x100 Back: 50 sprint, 50 easy

1x100 Breaststroke: 50 sprint, 50 easy

1x100 Fly: 50 FLY sprint, 50 Free easy

Cool-Down: 300/6:00

200 Free -Smooth

100 Choice -Ez

3800 Yards 87 minutes 

4-4-23 A Swim Workout to Rule Them All: 4000 Yards of Masterful Swimming

Warm-Up 800/20:00

4x200, 20s rest between each 200

1st 200: 100 free swim, 100 free drill (50 catch-up, 50 fingertip drag)

2nd 200: 100 back swim, 100 back drill (50 double-arm backstroke, 50 6-5-6 drill)

3rd 200: 100 breast swim, 100 breast drill (50 breaststroke with a dolphin kick, 50 2-kick-1-pull drill)

4th 200: 100 choice swim, 100 choice drill (mix and match strokes/drills)

Aerobic/Endurance Set(Choice Equip) 1600  / 32:00

4x400 free, 30s rest between each 400

1st 400: 2x(150 swim @ 70-75% effort, focus on bilateral breathing, 50 easy free)

2nd 400: 8x(25 easy free, 25 moderate free,80%)

3rd 400: 4x(75 swim @ 75-80% effort, focus on maintaining a strong kick throughout, 25 easy free)

4th 400: 2x(200 swim @ 80% effort, focus on maintaining a long, smooth stroke, 20s rest between each 200)

Speed and Strength Set 1400/30:00

2 Rounds 

4x50 free, max effort, with paddles @1:00-1:30 (focus on maintaining a high elbow catch and powerful pull)

4x25 free, max effort, no equipment @:30-:45 (focus on fast, efficient stroke turnover)

4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00

4x50 free, max effort, with fins @1:00-1:30 (focus on maintaining a strong kick and body rotation)

100 easy free-active recovery(focus on relaxed breathing and stroke efficiency)

Cool Down 200/4:00

1x100 Free focusing on long, smooth strokes

1x00 Choice

4000 Yards 86 minutes