4-29-25 Push and Control

Warm Up 900/20:00

200 Choice Loosen

200 Pull Focusing on low Stroke count

200 Choice Kick

200 -50 Non Free -50 Free

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

Drill 400/10:00

4x50 @:10-15s Rest -Odds: 25 Right Arm / 25 Swim. -Evens: 25 Left Arm / 25 Swim

4x25 @:10s Rest Paddle Head Drill

1x100  Free Focusing on lowest Stroke count possible 

Pre Set 450/10:00

2x50 @:15s Rest Quick Breath Drill -Focusing on Fast Breaths , Face in before hand recovers 

2x25 @:10s Rest Push off in streamline until glide naturally fades, then swim to the wall

4x75 @:15s Rest Breathing 3/5/7 

Main Set 2000/45:00

2x200 @:20-30s Rest #1. Build by 50 #2. Build the 200

4x100 @:15s Rest Pull As Breathing 3/5/7/Backstroke

4x100 @:15s Rest Swim Descend 1-4

4x50  @:10-15s Rest -Odds Last 15 Yards Sprint -Evens 1st 15 Yards Sprint

4x25 @:30s Rest Swim Golf ( Stroke Count + Time = Score)

8x25 @:10-15s Rest Free Build Last 10 Yards no Breath

2x100 @:15s Rest I.M Lowest Stroke Count Possible

1x100 @ All Out

Cool Down 200/5:00

1x100 Kick

1x100 Swim

2 Min Float on back

3950 Yards 90 Minutes

4-26-25 Stroke Count Precision

 Warm Up 900/25:00

300 Loosen

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

1x200  Pull Breathing 3/5/3/5

1x100 I.M

4x25 @:15s Rest -Low Stroke Count, 15 Yrds No Breath

Pre Set 600/15:00

8x25 @:10-15s Rest Swim Trying to Hold the same time for each 25 (Zone 3)

8x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

4x50 @ Pull W/ Paddles Lowest Stroke Count possible

Main Set 2200/45:00

A.

5x100 @:30s-1:00 Min Rest. Best Average -Hold your best sustainable pace across all 5 (Estimate your base Pace)

B.

4x75 @:10-15s Rest -50 Smooth(Focus Dps) -25 Sprint

6x50 @:10-15s Rest Descend 1-3 Hold Pace from 3, for 4-6

6x25 @:15-30s Rest  Sprint Trying to hit goal pace

1x150 @ Negative Split every 50

C.

4x50 @:10-15s Rest Descend 1-4 Hold Stroke Count

4x25 @:10-15s Rest Sprint Cycle

1x100 @:30s-1:00 Min Rest Fast-Match or beat average pace from 5x100 Best Average set

4x75 @:15s Rest -50 Moderate (zone 3) -25 Sprint

4x25 @1:00 Swim Golf (Stroke Count + Time = Score)

Cool Down 300/5:00

2x50 -25 Scull/25 Swim

2x50 -25 Back -25 Breast

2x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ Breast Kick

4000 Yards 90 Minutes

4-24-25 Stroke Count Day

Warm Up 800/20:00

300 Free Loosen Focusing on Long Strokes

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

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

4x25 @1:00 Swim Golf. Count Strokes + Time(score = strokes + time)

Pre Set 800/20:00

4x100 @:10-15s Rest Swim Golf

4x50 @:10s Rest Streamline Kick on Back

4x50 @:10s Rest Pull Descend 1-4 Emphasize Distance Per Stroke

Main Set 2100/45:00

2x100 @:15s Rest Establish baseline Swim Golf score – goal is to maintain or beat it throughout

4x50 @:10-15s Rest Descend 1-4 (Descend Time and Stroke Count)

12x25@:10s Rest – 4 Fly, 4 Back, 4 Breast, Goal: lowest possible stroke count per stroke

1x200 @:10-15s Rest I.M. Trying to Take as Few Strokes as Possible

2x100 @:15s Rest  Free Swim Golf (Zone 3-4 effort) hold your best score 

4x50 @:30s-1:00 Min Rest Sprint W/ a Stroke Count Cap

1x100 @1:00 Min Rest All Out, Trying to beat your best Golf Score

4x100 @:15s Rest I.M Swim Golf

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

Cool Down 300/5:00

2x50 Scull/Swim

2x50 Drill/Swim

2x50 Back or Breast

4000 Yards 90 Minutes

4-22-25 Options and Effort

Warm Up 900/20:00

300 loosen Every 3rd 25 No Free

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

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

4x25 @:15s  Rest Lowest Stroke Count Possible 1-2 Breath  Max

2x50 @:15s Rest  -25 Scull/ -25Build

Pre Set 1050/25:00

3 Rounds

1x100 @:10-15s  Rest  Build by 25

1x50 @:15s Rest Kick Fast

1x50 @:10s Rest Drill

1x100 @:10-15s Rest Breathing 3/5/7/3 or 2/3/4/2

1x50 @:10-15s Rest Pull -Focusing on Stroke Count

Pick and Choose 1800/40:00

How to Run It: 

Round 1: Pick any level

Rest 1:00

Round 2: Pick any level (same or different)

Rest 1:00

Round 3: Pick any level (same or different)

A. 6x100 @:10-15s Rest -Smooth Aerobic Pace,long strokes

B. 4x150 @10-15s Rest Descend 1-4 (Zone 2-4)

C. 2x300 @15-30s Rest Negative Split (Zone3-4)

D. 3x200 @:15-20s Rest  Descend 1-3 (#1.Smooth #2.Moderate #3.Fast)

E. 3x200 @:15-30s Rest Each 200 = different stroke or IM (or 100 Stroke/100 Free)

F. 6x50 @:5-10s Rest Descend 1-3,4-6 +3x100 @ 30-1:00 Min Rest All Out.

Cool Down 300/5:00

1x100 Pull (No Paddles)

1x100 Back Stroke

4x25 Choice Stroke Long and Smooth

4050 Yards 90 Minutes 

4-19-25 One Set Ahead

 Warm Up 900/20:00

300 Loosen Every 3rd 25 No Free

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

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

4x25 @:15-30s Rest Lowest Stroke Count Possible +1-2 Breath Max

2x50 @:10-15s Rest Choice Stroke-25 Front Scull -25 Build to Strong

Mid Distance 1000/25:00

1x100 @:15s Rest Choice Stroke Smooth (Zone 2)

1x200 @:20s Rest Negative Split

2x150 @:20s Rest Descend by 50

1x300 @:30s Reset Build by 100's (Zone 2-4)

4x25 @:10-15s Rest Lowest Stroke Count Possible +1-2 Breath Max

Pull and Kick 900/20:00

4x75 @:15-20s Rest Choice Stroke Pull Build Each 75

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

3x100 @:15s Rest  I.M #.1 Kick #2. Drill #3. Swim

4x25 @:10-15s Rest Sprint Kick 

Sprint and I.M 1200/25:00

4x25 @:10-15s Rest Choice Stroke Sprint Cycle

4x50 @:15s Rest I.M Order Kick/Drill

2x100 @:10-15s Rest -25 Sprint -75 Cruise

4x25 @:10-15s Rest Choice Stroke Sprint

4x75 @:10-15s Rest Rolling I.M

2x100 @:10s Rest I.M #2. Faster than #1. 

4x25 @:15-30s Rest I.M Order Sprint (1x per stroke) 

Cool Down 200/5:00

2x50 Dolphin Dive/ Double arm Backstroke

2x50 Scull/Swim

4200 Yards 95 Minutes

4-17-25 Controlled Chaos

Warm Up 1000/25:00

300 Free Every 4th 25 No Free

4x50 @:10-15s Rest Kick Build #.1 Flutter #2.Breast #3.Flutter. #4.Butterfly

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

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

4x25 @:15-30s Rest Distance Per Stroke(12-18 Strokes Per 25) 1 Breath Max

Mid Distance 1100/25:00

2x200 @:20-30s Rest Negative Split (Zone 3-4)

2x150 @:20-30s Rest #1. Descend by 50 #2. Build Each 50

3x100 @:15s Rest Choice Stroke -25 Fast -25 Smooth 

4x25 @:10-15s Rest -Odds Lowest Stroke Count Possible -Evens Build to 90%

Sprint and Kick 800/20:00

4x25 @:15s Rest Choice Stroke -Odds 10 Yards Smooth 15 Fast Yards -Evens Reverse

4x50 @:15s Rest -15 Yards Sprint Smooth Finish -Evens 30 Yards Fast Smooth Finish

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

4x25 @:15s Rest Kick Sprint I.M Ordere

2x100 @:15s Rest Pull Breathing Every 5 (Zone 3)

I.M 1000/20:00

4x75 @:10-15s Rest Rolling I.M

3x100 @:15s Rest I.M Descend 1-3

4x25 @:15s Rest Choice Stroke Sprint

2x100 @:15s Rest I.M Order Kick Build Each 25

Cool Down 200/5:00

2x50 -25 Dolphin Dive -25 Double Armback Stroke

2x50 -25 Scull -25 Swim

4100 Yards 95 Minutes

4-15-25 Change It Up

Warm Up 900/20:00

300 Loosen -75 Free -25 No Freee

4x50 @:10s Rest Kick -Change Kick Every 25

4x50 @:10-15s Rest -Odds Drill -Evens Swim

4x25 @:15-30s Rest, Focusing on Distance Per Stroke and 1 Breath Per 25 

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 1000/20:00

6x100 @:10-15s Rest #1.Reverse I.M #2.Back #3.Breast X2

4x75 @:10-15s Rest Rolling I.M (Fly,Bk,Br, Free,Fly,Bk, Ect)

4x25 @:5-10s Rest -Odds Fly/Back -Evens Breast/Free

Main Set 1050/20:00

16x25 @:5-10s Rest Descend 1-4. 4xFly 4xBack 4xBreast 4xFree

3x100 @:10-15s Rest I.M Descend 1-3

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

2x75 @:10-15s Rest Kick -25 Dolphin -25 Flutter -25 Breast

Set B 1200/25:00

4x25 @:10-15s Rest Choice Stroke Sprint Cycle 

4x50 @:15-20s Rest -25 I.M  Order -25 Free  -Odds: First 15 Fast -Evens: Last 15 Fast

4x50 @:10-15s Reset I.M Order kick Build to Fast

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

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

4x25 @:15-30s Rest I.M Order Fast 

4x25 @:15s Rest  -20 Yrds Free Build  -5 Yards Fast Breast Pull W/ a flutter Kick

Cool Down 200/5:00

1x100 Drill/Swim

1x100 Easy Back or Breast

4350 Yards 90 Minutes

4-12-25 Legs and Lungs

Warm Up 900/20:00

3x100 @:10-15s Rest #1. Swim #2. Kick/Swim by 25 #3. Drill/Swim by 25

6x50 @:10-15s Rest -Odds Kick Build -Evens Drill/Swim(Build the Swim)

4x50 @:10-15s Rest #1.-2. Distance Per Stroke #3.-4. Build to Fast

4x25 @:10-15s Rest Sprint Cycle

Pull And Kick 1000/20:00

4x75 @:10-:15s Rest Pull -Odds Free -Evens No Free

4x50 @:10s Rest Kick Descend 1-4. 

4x75 @:10-15s Rest -Odds Kick/Drill/Swim -Evens Swim/Kick/Drill

8x25 @:10s Rest Kick -Odds Sprint -Evens Smooth

Power And Mid-Distance 1100/25:00

2x200 @:15-20s Rest Zone 3 (Strong and Aerobic)

6x50 @:10-15s Rest Choice Stroke  Descend 1-3,4-6

2x100 @:15-30s Rest No Free Build to Sprint

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

Stroke And Strength 800/15:00

4x75 @:15s Rest Rolling I.M (#1 Fly/Back/Br, #2 Back/Br/Fr, etc.)

4x25 @:5-10s Rest Choice Stroke Descend 1-4

4x50 @:10-15s Rest Choice Strokee -Odds 1st 15 Yards Fast -Evens Last 15 Yards Fast

8x25 @:10-15s Rest  Pull No Free Build to a Fast Finish

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back Or Breast

4000 Yards 85 Minutes

4-10-25 Mid-Pace Control

Warm up 800/20:00

300 -50 Fist Dril -50 Swim

4x50 @:10s Rest Streamline Kick -25 Kick on back -25 Kick on Stomach

4x50 @:10s Rest Drill/Swim

4x25 @:10-15s Rest Choice Stroke Build to Fast 

Pre Set 500/15:00

3x100 @:15s Rest #1. DPS #2. Build #3. Threshold Pace

4x50 @:10s Rest Descend 1-4

Main Set 2000/45:00

2 Rounds 

1x300 @:15-30s Rest Aerobic (Zone 3)

2x150 @:15-20s Rest Descend by 50 

3x100 @:15-30s Rest Build Each 100 to Fast

4x25 @:10-15s Rest -Odds Fast -Evens Active Recovery

No Free 400/10:00

1x200 @:20s Rest Choice Stroke(No Free) (Hold strong Pace,Zone 3)

2x100 @:15s Rest  #1. Zone 4(Threshold) #2. Zone 5(Fast)

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back or Breast

3900 Yards 95 Minutes