4-8-25 Stroke Count Focus

Warm-Up 900/20:00

300 Loosen

4x50 @:10-15s Rest Kick Descend 1-4

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

4x25 @:10s Rest  Count Strokes try to be under 12-18

4x25 @:10-15s Rest Sprint Cycle

Stroke Count 1000/25:00

4x100 @:15s Rest -50 Distance Per Stroke -50 Build

4x75 @:20-30s Rest Paddles -25 DPS -25 Build -25 Sprint 

4x25 @:15s Rest, Scull For 5 Seconds, Swim for 4 Strokes 

2x100 @:15s  Trying to hold  lowest stroke Count, under 16 if possible

Stroke Count And Pace 1100/25:00

4x50 @:10-15s Rest Descend 1-4. Try to increase speed while reducing your stroke count per 50.

3x100 @:15s Rest Zone 3 (Moderate Speed) Trying to Hold Tempo + Stroke Count

2x150 @:20s Rest Descend Each 50.Try to swim faster while reducing strokes by each 50

2x100 @:15s Rest Kick w/ Fins -25 Fast -25 Smooth

1x100 @  Free Breathing 3/5/7/3

Stroke Count/Sprint 900/20:00

4x50 @:15s Rest -25 Dps -25 Fast 

2x100 @:20s Rest Build to Fast

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

4x50 @:10s Rest Choice Stroke Descend 1-4

4x25 @:15s Rest -Odds DPS -Evens Sprint

2x50 @:15s Rest Perfect Technique -Snorkel and Fins

Cool Down 200/5:00

1x100 Drill/Swim

1x100 Easy Back or Breast

4100 Yards 95 Minutes

4-5-25 Race Ready Reps

Warm Up 1000/25:00

300 Choice Swim

4x50 @:10-15s Rest Kick Build Each to Fast

4x25 @:15s Rest Free As Few Breaths as Possible

4x50 @:10s Rest Descend 1-4

1x100 -25 Double Arm Back -25 Breast with a Dolphin Kick

1x100 Swim Breathing 3/5/7/3 Per 25

Pre Set 900/20:00

4x25 @:10-15s Rest Sprint Cycle 

2x50 @:15-30s Rest Dive Or Push Sprint to 15m Cruise to Finish

4x50 @:10-15s Rest Pull Focusing on Lowest Stroke Count Possible

2x100 @:15-30s Rest Build Each 25 to Fast

1x100 Active Recovery

Race Simulation 1400/30:00

2x100 @:2-3 Mins Rest Main Stroke All out - Get your time.

1x200 @:Reset  Active Recovery

2x50 @1-2:00 Mins Rest, All Out. Get Your Time. Trying to be Faster than your 100s.

1x200 @Reset Active Recovery 

2x100 @:2-3 Mins Rest Main Stroke All out -Compare your times

1x100 @ Active Recovery

Rebuild Speed 600/15:00

4x25 @:10s Rest -Odds Scull -Evens Swim

4x50 @:10s-15s Rest Descend 1-4

4x75 @:20-30s Rest -25 Lowest Stroke Count Possible -25 Build  -25 Sprint

Cool Down 200/5:00

1x100 Choice Swim

1x100 Back or Breast

4100 Yards 95 Mins 

4-3-25 Full Send

Warm Up 800/20:00

300 Choice Loosen

4x50 @:10-15s Rest Kick Descend 1-4

4x25 @:10s Rest - Odds Drill -Evens Scull

4x50 @:15s Rest Choice Stroke Build to 90%

Pre Set 650/15:00

8x25 @:15s Rest -Odds 1st 15 M Fast -Evens -Last 10 Meters Fast

4x50 @:15s Rest Pull w/ Paddles -25 Fast -25 Double Arm Back

1x200 @ Done Like a Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ EZ ½ Fast. -25 Build. -25 Sprint.)

1x50 Active Recovery

Main Set 2000/45:00

4 Rounds

4x25 @:30s Rest -Odds Choice Stroke Sprint (Off The Block) -Evens Cruise

2x50 @:15s Rest -Odds -25 Fast -25 Cruise -Evens -25  Cruise -25 Fast

1x100 @:15s Rest Favorite Stroke Negative Split

1x100 @:15s Rest Choice Kick Build each 25 to fast

1x100 @ Reset Active Recovery(-Odd Rounds Pull -Even Rounds Swim)

Speed 400/10:00

4x25 @:15-30s Rest -No Breath to 15 Meter(Smooth), Race Finish 

4x50 -Odds 15m Sprint into Cruise Finish -Even 15m Cruise into Sprint Finish

4x25  Choice  Stroke All out 

Cool Down 200/5:00

100 Swim 

4x25 -Odds Scull -Evens Swim

4050 Yards 95 Minutes  

4-1-25 Master The Basics

Warm Up 800/20:00

300 Choice Loosen

4x50 @:10-15s Rest I.M Order Drill/Swim

4x50 @:10-15s Rest Choice Kick Build To Fast

4x25 @:10s Rest -Odds Scull -Evens Finger Tip Drag Drill

Stroke Drill 1000/25:00

*Drills Fly:3/3/3 Back:Single Arm Breast:2k1P Free:Catchup

4 Rounds I.M Order By Round

4x25 @:10s Rest Drill

2x50 @:10-15s Rest Kick

1x50 @:15s Rest Build

Turns 800/20:00

8x25 @:10s Rest 4-6 Fast Dolphin Kicks 3 Strokes Fast , Cruise the Rest

4x50 @:10-15s Rest -25 Build to a fast Turn , Fast Breakout -Cruise the rest

6x50 @:10-15s Rest I.M Switch -Focus on Underwaters Breakouts and turns

1x100 @ I.M Perfect Technique

Tempo/Pace 900/20:00

3x100 @:15s Rest Descend 1-3 Maintain Stroke Count

2x200 @:20s Rest Pull w/ Paddles -100 Build -100 Hold Build Pace

4x50 @:10-15s Rest  Choice Stroke Descend 1-4 Maintain Technique

Cool Down 300/5:00

1x100 Pull

1x100 Kick

4x25 Scull

3800 Yards 90 Minutes

3-29-25 Sighting and Surging

Warm Up 800/20:00

300 Choice Swim

4x50 @:10-15s Rest Streamline Kick on Back -25 Breast -25 Flutter

4x50 @:15s Rest Build by 25 (Free Sighting every 3rd stroke)

4x25 @:15s Rest No Breath to 15 Meters,Cruise Finish

Pre Set 600/15:00

3x200 @:30s Rest Pull Descend 1-3 Breathing every 3/5 By 50

A. 900/20:00

4x50 @:15-20s Rest -25 Fast -25 80% Percent

4x50 @:15s Rest -25 Head up Free -25 Back Stroke

1x400 @:20s Rest Zone 3-4  Alternating Sighting by 5/7 by 100

1x100 Kick Active Recovery

B. 1000/25:00

3x100 @:15-20s Rest Rest -25 Sprint -75 Cruise

2x150 @:15s Rest -50 Cruise -50 Strong -50 Cruise (Zone 3-4-3)

2x200 @:20-30s Rest Negative Split ( No Flipturns to simulate open water)

C. 600/15:00

4x75 @:15-30s Rest -25 Smooth -25 Build -25 Sprint Kick (NO Breath Last 10 Yards of Kick)

8X25 @:15s Rest -Odds Cruise 1 Breath Only -Evens Build to Fast

Cool Down 300/5:00

100 Back

100 Breast

100 -25 Scull -25 Swim

4200 Yards 100 Minutes

3-27-25 Control Your Speed

Warm Up 800/20:00

2x150 @:15s Rest -50 Swim -50 Kick -50 Swim

3x100 @:15s Rest #1.Drill (choice stroke)  #2.Pull(breathe every 3)  #3.Build(focus on stroke count)

4x50 @:10-15s Rest Descend 1-4.

4x25 @:10s Rest -Odds Scull -Evens Lowest Stroke Count Possible 

Pre Set 600/15:00

6x100 @:10-15s Rest Descend 1-3, 4-6

#1. And #4. Cruise (Zone 2)

#2. And #5. Strong Aerobic Pace (Zone 3)

#3. And #6. Threshold Pace (Zone 4)

A. 900/20:00

2x50 @:15s Rest Ascend From Zone 4 to Zone 3

2x100 @:30s Rest Build to Fast

1x200 @:20s Rest Even Split (Zone 4) 

1x300 @:10-30s Rest Descend by 100 Zone 2-4

1x100  Active Recovery

B.900/20:00

1x300 @:20s Rest Ascend From Zone 4-2

1x200 @:15-30s Rest Neg Split (Zone 3-4)

2x100 @:15-30s Rest -25 Zone 3. -50 Zone 4. -25 Zone 3.(Middle 50 Fast)

2x50  @:15s Rest -25 Zone 3 -25 Zone 5(Maintain Stroke Count)

1x100  Active Recovery 

C. 600/15:00

3x100 @:15s Rest Descend 1-3

12x25 @:10-15s Rest  Choice Stroke-Odds  Zone 3 -Evens Zone 5

Cool Down 300/5:00

100 Back 

100 Free

100 Drill/Swim by 25

4100 Yards 95 Minutes

3-25-25 Drill Driven I.M

Warm Up 900/25:00

300 Free Loosen

4x75 @:15s Rest I.M Order K/D/S 

4x50 @:10s Rest Descend 1-4

4x25 @:10s Rest -Odds Scull -Evens Free Low Stroke Count

Drill and Stroke 1200/30:00

4 Rounds 

1x100 @:15s Rest I.M Drill

*drills: 3/3/3 (Fly), 6-Kick Switch (Back), Pull/Glide (Breast), Catch-up (Free)

1x100 @15s Rest I.M Swim 

1x50 @10s Rest I.M by Round Kick Build

1x50 @10-15s Rest Choice Stroke Build 

Broken I.M Set 1600/35:00

2 Rounds

4x25 @:5-10s Rest Build #1.Back #2.Breast #3.Free #4.Choice Stroke FAST

4x50 @:10-15s Rest  #1.Fly/Bk #2.Bk/Br #3.Br/Free #4.Choice Stroke Fast 

2x75 @:15s Rest drills like: 3/3/3 (Fly), 6-Kick Switch (Back), Pull/Glide (Breast), Catch-up (Free Build Your Own I.M

1x100 @:15s Rest Fast I.M

1x200 @:15s Rest Negative Split -50 Back -50 Breast -100 Free (80%-90%)

1x100 @1:00 Min Rest Active Recovery

Cool Down 200/5:00

200 Drill/Swim by 50

3900 Yards 95 Minutes

3-22-25 Drill-Focused Swim​

Warm Up 800/20:00

200 Free Loosen

4x50 @:10-15s Rest I.M Order Drill/Swim

4x50 @:10-15s Rest I.M Order Kick Kick 

4x50 @:10-15s Rest Pull #1-3 Free Breathing 3/5/7 #4 Double Arm back

Main Set 3200/70:00

4 Rounds

2x100 @:10-15s Rest I.M -Even Rounds Free I.M(Zone 3-4)

1x200 @:15-20s Rest Pull Negative Split(Zone 4)

8x25 @:10s Rest Drill(Zone 2-3)

4x50 @:10-15s Rest Choice Stroke Descend 1-3. #4. Active Recovery(#1:Zone 3,#2:Zone 4, #3:Zone 5(Sprint) #4:Zone 1-2)

Cool Down 200/5:00

200 -50 Free -50 Kick -50 Drill -50 Swim

4200 Yards 95 Minutes

Drills:

Butterfly:                                                              

• Single Arm Fly *3/3/3 Drill​ *Fly with Flutter Kick​ *Dolphin Kick with Arms at Side

Breaststroke:

• 2 Kicks, 1 Pull​1 Pull, *3-Second Glide​ *1 Up, 1 Down​ *Breaststroke with Dolphin Kick

Freestyle:

• 6-Kick Switch *​Single Arm Freestyle *​Fingertip Drag​ *Catch-Up Drill

Backstroke 

Single Arm Backstroke​ *6-Kick Switch​ *Double Arm Backstroke *2 Right 2 Left 4 Full Strokes

3-20-25 Controlled Speed Endurance

Warm Up 800/20:00

400 Free I.M (100 Free 100 Back 100 Breast 100 Free)

4x50 I.M Kick/Drill

4x50 Choice Stroke Descend 1-4.

Kick 400/10:00

4x100 @:15-20s Rest Kick 

#1.-25 Smooth-50 Build-25 Fast 

#2. -50 Smooth -50 Strong (zone 4 85%)

#3. 100 Zone 4 (85-90%)

#4. 100 Zone 5 (All out)

Pre Set 600/15:00

3 Rounds

2x50 @:10s -Odds Scull/Drill -Evens Drill/Swim

1x100 @:20-30s Rest Build to Zone 4(85-90%)

Main Set 2200/45:00

2 Rounds

1x300 @:20s Rest Pull -Maintain low Stroke Count

2x150 @:15s Rest Negative Split 

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

4x50  @:15s Rest -Odds Sprint -Evens Active Recovery

Cool Down 200/5:00

8x25 @:10-15s Rest

Breathing 4,3,2,1,1,2,3,4 by 25

4200 Yards 95 Minutes

3-18-25 Heart Rate Pyramid

Warm Up 1000/25:00

300 Free Loosen

4x50 @:10-15s Rest Kick Build 

2x150 @:15s Rest Drill/Swim by 50 (Catch-Up, Fingertip Drag, 3R/3L/3Full, 3strk/6kick/3Strk)

4x50 @:10-15s Rest Descend 1-4.

Pre Set 700/15:00

2 Rounds

2x75 @:15s Rest Breathing 3/5/7

4x25 @:10s Rest Fast Kick

1x100 @:15s Rest Pull Breathing 3/5 by round

Main Set (Heart Rate Pyramid) 1600/40:00

1x300 @:20-30s Rest Freestyle Zone 3 (Breathing 3 on odd 50's 5 on Evens)

1x200 @:20s Rest Backstroke Zone 3-4 (3-4 U/W Dolphin Kicks Off Each wall)

2x100 @:15s Rest I.M Zone 3-4 (Fast Transitions)

4x50  @:20-30s Rest  Choice Stroke Zone 5 (Last 15 yrds Increase Tempo-No Breath last 5 yrds)

2x100 @:15-20s Rest Rest Breaststroke Zone 4 (Focus on Glide)

1x200 @:20S Rest Freestyle Zone 3 (Hold Stroke Count)

1x300 @:30s Rest Choice Stroke Zone 2 (Distance per stroke)

Sprint 600/15:00

2 Rounds

1x100 @:30s Rest -50yrds Zone 4, 10s Rest, -50yrds Zone 5

2x50 @:20s Ret -Odds Best Stroke Max Effort -Evens Active Recover Zone 2

4x25 @:15s Rest -Odds 25 Max Effort -Evens -Fast Breakout into Smooth

Cool Down  200/5:00

1x50 Dolphin Dive

1x50 Double Arm Back

1x50 Kick

1x50 Scull

4100 Yards 100 Minutes

 How to Calculate Heart Rate for Swim Training

        Max Heart Rate (MHR) for a 40-Year-Old:

        Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

       Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

       Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

    Zone 1 (Recovery) – 90-108 bpm (Easy)

    Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

    Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

    Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

    Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

3-15-25 Heart Rate Focus

How to Calculate Heart Rate for Swim Training

Max Heart Rate (MHR) for a 40-Year-Old:

Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

Zone 1 (Recovery) – 90-108 bpm (Easy)

Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

Warm Up 1000/25:00

400 Freestyle I.M (100 Free 100 Back 100 Breast 100 Free)

4x75 @:15s Rest Rolling I.M (Fly/Bk/Br -Fs/Fly/Bk -Br/Fs/Fly -Bk-Br-Fs)

4x50 @:10-15s Rest Free Descend 1-4.

4x25 @:15s Rest -Odds Head First Sculling  -Evens Feet First Sculling

Pre Set 550/10:00

4x50 @:10s Rest Kick -25 Fast -25 Smooth

2x75 @:10-15s Rest Free Breathing 3/5/7

4x25 @:10-15s Rest Sprint Cycle 

1x100  -75 Breathing 3/5/7 -25 Double Arm Backstroke W/ a Breast kick

Set 1 1400/30:00

3x300 @:15-30s Rest Build (1st 100 Zone 2. 2nd 100 Zone 3. 3rd 100 Zone 4)

#1 Free #2.Pull #3.Stroke

3x100 @:15-20s Rest Choice Stroke Descend 1-3 (Zone 2-4)

4x50 @:15s Rest Choice Stroke  Odds Zone 4 Evens Zone 5

Set 2 900/20:00

3 Rounds 

1x100 @:15s Rest Ascend to Smooth (Start Zone 5. End Zone 2)

3x25 @:15s Rest -Odds Fast Breakouts(1/2 Zone 5, 1/2 Zone2) -Evens Fast Finish(1/2 Zone

1x50 @:15s Rest Sprint (Zone 5)

1x75 @:30s Rest Active Recovery (Zone 2) -50 Swim -25 Kick

Cool Down 300/6:00

100 Back

100 Free

100 Choice

3-13-25 HR Zone Training

 How to Calculate Heart Rate for Swim Training

        Max Heart Rate (MHR) for a 40-Year-Old:

        Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

       Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

       Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

    Zone 1 (Recovery) – 90-108 bpm (Easy)

    Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

    Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

    Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

    Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

Warm Up 600/10:00

300 Free Loosen

200 Kick Build Each 50

4x25 @:10s Rest -Odds Scull -Evens Build

Pre Set 500/10:00

4x75 @:10-15s Rest I.M Order K/D/S

4x50 @:10-15s Rest Pull Desc. 1-4

Main Set 2200/50:00

4 Rounds

1x150 @:15-20s Rest Rest Free Zone 3

1x100 @:15s Rest I.M Zone 3 -Controlled Speed

2x50 @:15-20s Rest Choice Stroke Zone 4 Threshold Pace

2x50 @:15-20s Rest Free Zone 5 Sprint

1x100 @:30s Rest Zone 2 Active Recovery 

 Set 2 600/10:00

2x100 @:10-15s  Rest Zone 2 Back Smooth

6x50 @10s Rest Zone 3 Free

4x25 @:15s Rest Zone 5 All out

Cool Down  300/5:00

100 Back

100 Free

100 Choice

4200 Yards 85 Minutes

3-11-25 Fatigue is Fun

Warm Up 1000/25:00

300 Free Loosen Every 4th 25 Scull

200 I.M Drill

4x50 @:10-15s Rest Kick Desc.1-4

4x50 @:10-15s Rest Descend 1-4

4x25 @:10-15s Rest Sprint  Cycle

Threshold Check In 300/5:00

3x100 @:20s Rest Best Average (fastest sustainable pace)

*Average 100 pace = Threshold Pace

A. 900/15:00

2x100 @:10-15s Rest I.M

2x50 @:10-15s Rest Choice Stroke Build

2x200 @:15s Rest Free Threshold Pace

4x50 @:10s Rest T Pace -1

B. 900/20:00

1x300 @:20s Rest T Pace +3 -Hold DPS while maintaining speed

2x150 @:15s Rest T Pace Negative Split

3x100 @:10s Rest T Pace -1 

C. 700/15:00

6x50 @:10s Rest Descend 1-3 ,4-6 

4x25 @:15s Rest Sprint

1x300 T Pace Breathing 3/5 Per 75

Cool Down 200/5:00

50 Dolphin Dive

100 Swim

100 Kick

50 Scull

4000 Yards 85 Minutes

3-8-24 The Lactate Lab

Warm Up 1000/25:00

400 Free Loosen

300 -50 Back -25 Breast

200 -50 Breast -25 Back

100 I.M

Threshold Test Set 600/10:00

3x200 @:30s Rest Best Average(As Fast as you can Hold)

-Average 100 Pace = Threshold Pace

*Example If you Go 2:30 your T Pace is 1:15

Main Set 2250/50:00

3x300 @:30s Rest  -Threshold Pace +3/100 -Control Stroke Rate 

2x200 @:10-20s Rest Threshold Pace

4x100 @:10-20s Rest Threshold pace -1 

4x50 @:15s Rest Threshold Pace -2

6x25 @:15s Rest Sprint

1x200 Pull Breathing 3-5-7-3 by 50 

Cool Down 300/5:00

50 Double Arm Back Stroke W/ a Breast Kick

100 Free

100 Kick

50 Scull

4150 Yards 90 Minutes

3-6-25 Suffering with Style

 Warm-Up:900/ 20:00

300 loosen

6x50 @:10s Rest I.M Switch 

4x50 @:10s Rest Free Descend. 1-4 

4x25 @:10-15s Rest Rest Sprint Cycle 

Pre-Set:450/12:00

3x(3x50)@:10s Rest Descend 1-3 Within Rds 

*Change Strokes Per Rd

Kick Set:400/10:00

16x25@:10s Rest

Odds: Fly Kick OR Breast Kick

Evens: Free Kick Sprint to mid-pool -Steady after

Pull Set:600/15:00(Snorkel)

3x200@:15s Rest Free Build 

#1: Buoy

#2: Buoy and Paddles

#3: Paddles and Fins

Main Set1125/25:00

5 Rounds:

1x100 @:10-15s Rest lowest Stroke Count possible per 25

1x50  @:5s Rest Build 

3x25  @:10s Rest Fast

Sprint Set:225/8:00

9x25 @:15s Rest

Odds: Underwater max distance into smooth 

Evens: Sprint 

Cool Down:200/5:00

200 Loosen

3900 Yards 95 Minutes

3-4-25 Lap by Lap

 Warm Up 900/20:00

300 Free Loosen -Every 3rd 25 No Free

6x50 @:10-15s Rest -Odds Choice Kick -Evens Pull

4x50 @:10-15s Rest I.M Order Drill/Swim

4x25 @:10-15s Rest -Odds Scull -Evens Build

Drill 500/10:00

8x25 @:10-15s Rest -Odds Breast Stroke 1 Pull 2 Kicks -Evens Butterfly W/ a flutter Kick

8x25 @:10-15s Rest -Odds Backstroke 3Pulls 6Kicks  -Evens Freestyle Flick Drill

1x100 I.M

Main Set 2100/50:00

3 Rounds

1x200 @:20-30s Rest Pull Negative Split

4x50 @:15s Rest -Odds Sprint Kick -Evens Swim Build

2x100 @:10-15s Rest I.M

4x25 @:15s Rest Sprint 

Cool Down 300/5:00

4 Rounds

1x25 Drill

1x50 Smooth Swim

90 Minutes 4000 Yards