5-31-25 Build to Brilliance

Warm Up 1000/25:00

300 Swim 

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

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

4x50 @:10-15s Rest -25 Build -25 Smooth

8x25 @:10-15s Rest -Odds 12.5 Yards Fast -Evens Last 12.5 Yards Fast

Main Set 2800/60:00

4 Rounds. 50's and 100's are I.M Order By Round 

1x200 @:15-30s Rest Moderate Free (Zone 3-4)

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

3x100 @:15s Rest -50 Drill -50 Build

Cool Down 200/5:00

4x25 Choice 

1x100 Choice 

90 Minutes 3900 Yards 

5-29-25 Stroke Speed Session

Warm Up 800/20:00

300 Choice Loosen

1x100 @:15s Rest Choice Kick

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

8x25 @:10s Rest Choice Stroke Desc. 1-4,5-8

Main Set 1400/30:00

4x25 @:15-30s Rest Max Underwater, Streamline Fly or Free Kick,Fast

4x25 @:15-30s Rest Butterfly Fast

2x100 @:15-30s Rest Active Recovery -Odds Kick -Evens Swim

4x25 @:15-30s Rest Max Underwater,  Streamline Fly or Free Kick-Fast

4x25 @:15-30s Rest Backstroke Fast

2x100 @:15-30s Rest Active Recovery -Odds Kick -Evens Swim

4x25 @:15-30s Rest Max Underwater,  Streamline Fly or Free Kick-Fast

4x25 @:15-30s Rest Breaststroke Fast

2x100 @:15-30s Rest Active Recovery -Odds Kick -Evens Swim

4x25 @:15-30s Rest Max Underwater,  Streamline Fly or Free Kick-Fast

4x25 @:15-30s Rest Freestyle Fast

Cool Down 200/5:00

4x50 Drill @:15s Rest

55 Minutes 2400 Yards

5-27-25 Tight Line Tuesday

Warm Up 1200/25:00

300 Free Loosen Every 4th 25 Dolphin Dive

6x50 @:10-15s Rest I.M Switch

4x100 @:15s Rest Choice Stroke Build 

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

A. 1400/30:00

2 Rounds

2x200 @:15-20s Rest Pull #1. Buoy Between thighs #2. Buoy Between Ankles

4x50 @:15s Rest Build (Speed and Tempo)Choice Equipment 

1x100 @:15-30s Rest Active Recovery Kick (Fins)

1x200 @:15-20s Rest Choice Gear Build Each 100

B. 1200/25:00

6x100 @:15-20s Rest -50 Free ,Distance Per Stroke -50 Choice Stroke Fast

1x200 @:15-30s Rest Pull With Buoy at Ankles

1x100 @:15-30s Rest Active Recovery Kick(Fins)

6x50 @:10-15s Rest -2x50's buoy at Ankles w/ Bilateral Breathing -1x50 Choice Stroke/Equipment, Fast

Cool Down 200/5:00

1x100 Kick

1x100 Swim

4000 Yards 85 Minutes

5-25-25 Cruise Then Crush

 Warm Up 1500/35:00

300 Free Warm

200 No Free

4x50 @:10s Rest -Odds Kick -Evens Drill

3x100 @:15s Rest I.M

4x75 @:15-30s Rest Choice Stroke Build each to Fast

8x25 @:10-15s Rest -Odds As Few Strokes As Possible -Evens as Few Breaths as possible

Main Set (Choice Stroke Pyramid) 2200/45:00

1x100 @:10s Rest Smooth 

1x200 @:15s Rest Build Each 200

1x300 @:30s Rest Zone 3-4 Even Split Each 100

1x200 @:15-20s Rest Build the 200 

1x100 @:15s Rest Easy Speed (Fast But Relaxed)

3x100 @:15-30s Rest Active Recovery #1. Kick #2.Pull 3#. Swim

1x100 @:30s Rest Fast

2x150 @15-20s Rest Build Throughout the 150

1x200 @:15-20s Rest Negative Split by 100 (Zone 3 to 4)

2x150 @:20s Rest Descend to fast by 50

1x100   Fast

Cool Down 300/5:00

4x75 @:10-15s Rest #1.Kick #2. Pull #3. Drill #4.Swim

4000 Yards 85 Minutes 

5-22-25 Long Line Logic

Warm Up 900/20:00

1x300 -75 Free -25 Back

4x75 @:15s Rest Rolling I.M All Drill

4x25 @:10s Rest Kick Build Each 25

4x50 @:10-15s Rest Done As A Sprint Cycle (Fast/Ez, Ez/Fast, Builld, Sprint)

Free Drill (Fins Encouraged) 550/10:00

2x25 @:10s Rest Fist Drill

1x100 @:15s Rest Finger Tip Drag  Drill

2x25 @:10s Rest Single Arm Free (Opposite Arm at Side)

2x50 @:10s Rest  Free 3 Stroke 6 Kicks on Side (Kick with a single arm lead on your side)

2x25 @:10s Rest Single Arm (Opposite Arm Leading Rotate and Reach Each Stroke)

2x50 @:10s Rest  Free Build -Focusing on Strong Pulls and rotating

1x100 Silent Free ( Swim without making a sound. Place hands gently)

Underwaters(Fins and Padddles) 400/10:00

4 Rounds

2x25 @:10-15s Rest -Odds Max Underwater Dolphin Kick Hands In Superman -Evens Max Underwater Dolphin Kick hands @ side 

1x50 @:10-15s Rest -Odd Rounds, Single Arm Free. -Even Rounds, Single Arm Fly.

Main Set 1800/40:00

Pick a Moderate Interval For each Repeat and Descend into Madness.This set will make you think, plan, and do some math.

4x150 @2:15 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x100 @1:50 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x75 @1:25 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x50 @1:00 Descending interval by :5s per repeat

Cool Down 300/5:00

100 Kick 

100 Back 

100 Free

3950 85 Minutes

5-20-25 Even It Out.

Warm Up 1000/25:00

400 Free Looosen -Every 4th 25 Back

4x75 @:10-15s Rest Back K/D/S

4x50 @:10s Rest Breast Drill/Swim

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

Pre Set 900/20:00

4x50 @:10s Rest -Odds -25 R Arm -25 L Arm -Evens Fist Drill

4x50 @:10s Rest -Odds Zipper Drill -Evens Fingertip Drag 

3x100 @:15s Rest Free Style Descend 1-3

4x50 @:15s Rest Free Build to 90%

A. 1200/30:00

3x200 @:15s Rest Pull Aerobic Free w/ Bi lateral Breathing -3rd 50, 80%

1x200 @:15s Rest I.M -25 R Arm -25 L Arm

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

2x100 @:15s Rest I.M

B. 600/10:00

4 Rounds 

2x25 @:15s Rest Scull -Small Scull Out front ,Light kick

1x50 @:15s Rest Choice Drill

2x25 @:10-15s Rest 15M Fast off the wall Choice Stroke

Cool Down 200/5:00

200 Choice Easy Swim

3900 Yards 90 Minutes

5-17-25 No Easy Intervals

Warm Up 1000/25:00

300 Free -50 Free -50 Back

200 Kick -75 Flutter -25 Dolphin

100 I.M

4x50 @:10-15s Rest  Descend 1-4

8x25 @:10s Rest Choice Stroke Sprint Cycle 

A. 900/20:00

2 Rounds

3x100 @:10-15s Rest (Zone 4 Threshold Pace)

1x150 @:15-20s Rest -50 Fast-100 Easy

B.1050/20:00

3 Rounds

3x75 @:10-15s Rest (Zone 4 Threshold Pace)

1x125 @:15-20s Rest -50 Fast-75 Easy

C. 1000/20:00

4 Rounds

3x50 @:10-15s Rest (Zone 4 Threshold Pace)

1x100 @:15-20s Rest -25 Fast-75 Easy

Cool Down 200/5:00

100 Kick

100 Swim

5-15-25 Build And Burn

Warm Up 1400/30:00

400 Free Loosen

200 Kick

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

4x75 @:15s Rest Drill of choice

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

4x25 @:10-15s Rest Sprint Cycle 

Kick Set 600/10:00

2 Rounds

8x25 @:10-15s Rest Kick Descend 1-4,5-8

2x50 @:10-15s Rest Kick/Swim

Main Set 2000/45:00

4 Rounds

2x100 @:15s Rest -Build to 90%

2x50 @:10-15s Rest -25 Fast -25 Smooth

1x100 @:30Ss Rest Choice Stroke Best Average 

1x100 @:30s Rest Swim Or Pull Active Recovery

Cool Down 200/5:00

1x50 Back

1x50 Breast

1x100 Choice

4200 Yards 90 Minutes

5-13-25 Catch. Glide. Go.

Warm Up 1300/25:00

400 As -75 Free -25 Back

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

6x50 @:10s Rest I.M Switch

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

4x25  @:10-15s Rest Sprint Cycle 

Free Drill 600/15:00

4x50 @:10s Rest Free Drill -Odds Single Arm by 25 -Evens Catch Up

4x50 @:10s Rest Free Drill -Odds Finger Tip Drag -Evens Zipper Drill

4x50 @:10s Rest Free Drill -Odds Fist -Evens 3 Stroke 3 second glide

Main Set 1800/45:00

3x150 @:15s Rest Free Pull, Middle 50 Fast. (-50 Zone 3,-50 Zone 4, -50 Zone 3)

3x50 @:10-15s Rest Ascend (#1 Fast #3 Smooth)

3x200 @:15-30s Rest Free Pull Breathing 3/5 by 50

3x50 @:10-15s Rest -25 Fast -25 Smooth

3x100 @:10-15s Rest Fast in and out of wall Middle Swim Smooth

3x50 @:10-15s Rest Descend 1-3

Cool Down 200/5:00

1x100 Kick

1x50 Scull

1x50 Swim

3900 Yards 90 Minutes

5-10-25 All Strokes On

Warm Up 1600/25:00

400 Choice Swim

3 (Rounds Different Stroke Each Round):

1x100 @:10s Rest Kick 

1x100 @:10s Rest Free Perfect Technique(Always Free)

2x50 @:10s Rest Drill

4x25 @:10s Rest Descend 1-4

Main Set 2550/60:00

9x50 @:10s Rest Kick 3 Fly 3 Back 3 Breast 3 Free

1x300 @:30s Rest Free Pull -100 Breathing By 3 -100 Breathing by 5 -100 Back Stroke

1x100 @:30s-1:00 Min Rest I.M Fast

9x50 @:15s Rest Drill 3x Fly or Free, 3xBack, 3xBreast, 3xFree

1x300 @:30s Rest Free

1x100 @:30s-1:00 Min Rest  I.M Fast

9x50 @:10-15s Rest Descend  1-3 Back ,4-6, Breast 7-9 Free

1x300 @:30s Rest -25 I.M Order -75 Free

1x100 @:30s-1:00 Rest I.M Fast

Cool Down 200/5:00

1x100  Free

1x100  Non Free

4350  90 Minutes

5-8-25 Feel the Flow

Warm Up 1500/30:00

6x50 @:10s Rest Choice Stroke Drill/Swim

6x100 @:10-15s Rest Pull 

#1-2: Paddles Only #3-4. Buoy Only #5-6  Paddles And Buoy  Breathing every 5th Stroke

3x200 @:10-15s Rest

#1. Free #2.Back #3.Breast(Focus on Glide)

Main Set 2200/50:00

1x400 @:30s Rest As -200 Free -200 Kick -100 Choice Swim

4x100 @:15s Rest Free, Pads and Buoy Distance Per Stroke. 

8x25 @:15-20s Rest -Odds Dolphin Dive -25 Evens Underwater Breast Stroke

8x25 @:15-20s Rest Free 2 Breath Max Descend 1-4,5-8

2x100 @:15s Rest Free Build to Fast

4x50 @:15s Rest Fast Kick

1x200 @:15s Rest Negative Split

8x50 @:10-15s Rest 

#1-4. Free Descend to Sprint 

#5-8. Choice Kick Descend to Sprint

Cool Down 300/5:00

3x100 -75 Breathing 3/5/7 -25 Back Stroke

85 Minutes 4000 Yards

5-6-25 Hold That Pace

Warm Up 1050/20:00

4x100 @:10-15s Rest As 75 Free -25 Back

4x50 @:10s Rest Kick -Odds W/ Board -Evens Streamline

3x100 @:10-15s Rest -Odds Pull -Evens I.M

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

Pre Set 600/10:00

1x200 @:10-20s Rest Kick, Build.- Alternate Flutter kick and Choice kick every 25. (Push and glide As Far as you can off each wall)

4x25 @:10-15s Rest Free Lowest Stroke Count Possible

2x100 @:15s Rest -Odds Right Fin Left Paddle -Even Left Fin Right Paddle 

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

Main Set 2200/50:00

4x100 @:15s Rest Choice Stroke try to keep each 100 within 1-2 seconds ( Zone 3)

3x200 @:15s Rest Continue to focus on consistent pace throughout (Zone 3)

1x400 @ Free Build by 100s

1x100 @:30s-1 Min Rest Active Recovery (Kick or Swim)

2x200 @:15s Rest #2 Faster than #1 (Zone 4 #2)

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

Cool Down 200/5:00

1x100 Kick

1x100 Choice Swim 

4050 Yards 85 Minutes

5-3-25 Finish With Fire

Warm Up 900/20:00

300 Swim

4x50 @:10s Rest Kick Build  -Odds W/ a Board -Evens Streamline

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

4x50 @:10-15s Rest Pull-Odds Free -Evens Backstroke

Pre Set  700/20:00

8x25 @:10s Rest Free Drill -Odds Fist -Evens Fingertip Drag

4x75 @:30s Rest DPS/Build/Fast

1x200  As-25 Breast 1 Pull 3 Second Glide -25 Free 3 Stroke 3 second Glide

Main Set 1400/30:00

2x150 @:15s Rest Choice Stroke Negative Split Each 150

3x100 @:15s Rest Descend 1-3

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

4x50 @:15s Rest -25 Sprint -25 Cruise

4x25 @:15-30s Rest Sprint

1x100 @ All out From a Dive or Push

Part 2 700/10:00

4x75 @:20-30s Rest Best Average

4x50 @:15s Rest Build to Fast

8x25 @:10-15s Rest -Odds As Few Breaths as possible -Evens as Few strokes as possible

Cool Down 200/5:00

1x100 Kick 

1x100 Swim

3900 Yards 85 Minutes

5-1-25 Breakout and Build

Warm Up  900/20:00

300 Every 4th 25 Backstroke

6x50 @:10-15s Rest I.M Switch (Fly/Bk, Bk/Br, Br/Free)

8x25 @:10s Rest  Choice Kick Build Each to fast

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

Pre Set 800/20:00

4x75 @:10-20s Rest Build Each 75 -Odds Free -Evens No Free

4x50 @:15-30s Rest Free as Few Breaths as possible (2-3 Breaths max per 25)

4x25 @:10-15s Rest 15 Yards Scull 10 Yards Fast Free

8x25 @:10-15s Rest  I.M Order (2x25 of Each Stroke) -Odds 12.5 Yards Sprint 12.5 Cruise -Evens 12.5 Yards Cruise 12.5 Yards Sprint

A. 950/20:00

2x150 @:15-20s Rest Free Build by 50

2x100 @:10-15s Rest Best Average 

2x75 @:15s Rest Choice Stroke Descend  1-2

4x50 @:15s Rest -25 Fast(Zone 4) 25 Smooth

4x25 @:15s Rest No Breath 1st 15 Yards

B. 600/15:00

4x75 @:15s Rest Rolling  I.M

4x50 @:10-15s Rest Choice Stroke -25 Fast -25 Recover

4x25 @:10s Rest Choice Stroke Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

C. 700/15:00

3x100 @:15s Rest Descend 1-3

4x50 @:10s Rest 15 Yards Sprint 35 Cruise (Maintain Technique)

4x25 @:15-30s Rest Choice Stroke Sprint

1x100  All out From Push or Dive

Cool Down 200/5:00

1x200 Choice

4100 Yards 95 Minutes