9-29-25 Stroke by Stroke

Warm Up 700/20:00

300 Choice Loosen

100  Kick

4x50 @:10-15s Rest I.M  Order -25  Right Arm -25  Left Arm

4x25 @:10-15s Rest Choice Stroke  -Odds ½ Smooth ½ Fast -Evens ½ Fast ½ Smooth

Pre Set 300/10:00

4x25 @:10-15s  Rest Front Scull

2x50 @:10-15s Rest -25 Right Arm -25 Left Arm Free (Breath Away From the Pulling Arm)

1x100 Distance Per Stroke Freestyle

Main Set 2500/60:00

5x100 @:10-15s Rest Descend 1-5

8x25 @:15-30s Rest -Odds Fast Fly -Evens Smooth Free

4x100 @:10-15s Rest Descend 1-4

8x25 @:15-30s Rest  Fast Backstroke

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

8x25 @:15-30s RestFast Breaststroke

2x100 @:10-15s Rest  #2 Faster than 1st

8x25 @:15-30s Rest Fast Free

1x100 @ Active Recovery

8x25 @ Fast Choice Stroke 

 

Cool Down 200/5:00

200 Choice

3700 Yards 95 Minutes

9-27-25 Catch and Kick

Warm Up  800/20:00

3x100 @ Choice Loosen 

8x25 @:10s Rest Kick Build

4x50 @:15s Rest I.M Right Arm Down Left Arm Back

4x25 @:10s Rest I.M

Pre Set 850/25:00

6x75 @:10-15s Rest -50 Fast Kick -25 Swim

4x50 @:10-15s Rest Drill -25 R Arm (Left hand at Side) -25 Left Arm (Right Hand at Side)

4x50 @ Drill 6 Kick Switch

Main Set 1750/40:00

6x125 @:20s Rest-75 Build -50 Fast

1x100 @ Reset Active Recovery

5x100 @:20s Rest -25 Build -50 Fast -25 Active Recovery

1x100 @ Reset -Active Recovery

4x75 @:20s Rest -50 Fast Fast -25 Active Recovery

Cool Down 200/5:00

200 Choice 

3600 Yards 90 Minutes

9-24-25 Glide Into Speed

Warm Up 1000/25:00

1x300 Choice Loosen

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

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

8x25 @:10s Rest - Odds Fewest Breaths Possible -Evens Fewests Strokes Possible

Main Set 2400/60:00

3 Rounds

1x300 @:15-30s Rest

Round 1: Free I.M. (75 Free, 75 Back, 75 Breast, 75 Free)

Round 2: Pull – Breathe 3/5/ by 50

Round 3: Kick – Build by 75

2x150 @:15s-20s Rest

Round 1: 25 Fly / 50 Back / 50 Breast / 25 Free

Round 2: Pull w/ paddles – Descend 1–2

Round 3: 75 Drill / 75 Swim

2x50 @:15s Rest

Round 1: 25 Fly / 25 Back - 25 Breast / 25 Free

Round 2: Pull buoy only – Distance Per Stroke focus

Round 3: Kick – 25 Fast / 25 Smooth

4x25 @:10-15s Rest

Round 1: Free I.M. Order – All Out

Round 2: Paddles Only – Fast Tempo

Round 3: Sprint Kick or Drill

Cool Down 200/5:00

200 Choice

3600 Yards 90 Minutes

9-22-25 Kick. Drill. Kill.

Warm Up 900/25:00

300 Every 3rd 25 Backstroke

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

4x50 @:10s Rest I.M Order (25 Drill / 25 Swim)

4x25 @:10-15s Rest -Odds Last 10 Yards Fast -Evens 1st 10 Yards Fast

Main Set 2750/60:00

A. 1000

2x50 @:10s Rest Kick (-25 Fast -25 Smooth)

1x100 @:10s Rest 50 Kick + 50 Swim

1x150 @:10s Rest 50 Kick + 50 Swim + 50 Drill

1x200 @:15s Rest 50 Kick + 50 Swim + 50 Drill + 50 Build

1x150 @:10-15s Rest Swim + Drill + Build

2x100 @:10-15s Rest Drill + Build

2x50 @:15s Rest (-25 Build -25 Fast)

B.1000

1x300 @:30s Rest Pull (Bilateral Breathing 3/5/3 per 50)

4x75 @:15s Rest Descend 1-4

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

6x25 @:10-15s Rest Descend 1-3. #4-6 Fast

1x100 Active Recovery

C.750

1x300 @:30s Rest Negative Split (2nd 150 Faster than 1st)

4x75 @:15s Rest -25 Drill/ 25 Swim /25 Build

6x25 @:15-30s Rest Fast

Cool Down 200/5:00

1x200 Choice

3850 Yards Yards 90 Minutes

9-20-25 Pulse. Pace. Pull.

Warm Up 900/25:00

200 Choice 

4x50 @:15s Rest Kick Build

1x100 I.M

1x100 Pull

4x75 @:15-20s Rest Kick/Drill/Build by 25

Pre Set  800/20:00

2 Rounds (Round 1 = Kick / Round 2 = Swim)

4x25 @:10-15s Rest ½ Fast ½ Ez

4x25 @:10-15s Rest ½ Ez ½ Fast

4x25 @:15s Rest Fast

1x100 @: Reset Active Recovery

Main Set 1600/40:00

2 Rounds

1x200 @:30s Rest Choice Swim Strong Consistent Speed (80%)

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

1x200 @:20s Rest Pull Breathing 3/5 per 50

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

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,2,3,4 Per 25

3500  90 Minutes

9-17-25 Breathe Between Sprints

Warm Up 850/25:00

200 Swim

100 Kick

200 Pull

4x75 @:15-20s Rest  -25 Scull -50 Build

1x50 Choice/Smooth

Main Set 2150/50:00

A.

6x75 @:10-15s Rest -25 Fast Kick -50 Choice Swim

6x50 @:10-15s Rest Descend 1-3, 4-6 Build each to 80%

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

1x100 @ Reset Active Recovery Swim

B.

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

1x100 @ Reset Active Recovery Kick

4x50 @:10-15s Rest Descend 1-4 

1x200 @ Reset Active Recovery Pull 

C.

8x25 @:15-30s Rest Choice Stroke Fast

1x200 @ Reset Choice  Active Recovery

8x25 @:10-15s Rest Choice Stroke  Fast 

Cool Down 300/5:00

6x50 @:10s Rest Choice Active Recovery

3300 Yards 80 Minutes

9-15-25 Edges and Effort

Warm Up 900/25:00

3x100 @:15s Rest Free #1 Smooth #2-3 Build Each to 80% Effort

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

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

4x25 @:10-15s Rest  Sprint  Cycle (#1.1/2 Fast 1/2 Smooth. #2.1/2 Smooth 1/2 Fast #3. Build #4. Fast)

Pre Set 600/15:00

I.M Switch = (Fly, Back -Back/Breast -Breast/Free Do this twice to make 6x50's)

6x50 @:10-15s Rest I.M Switch Kick 

6x50 @:10-15s Rest I.M Switch Swim (First 3x50s Done as Fist Drill)

Main Set 1800/45:00

3 Rounds 

1x200 @:15-30s Rest Descend by Round

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

2x50 @:15s Rest First one Fast Second, One Recover

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,2,3,4 By 25

3500 90 Minutes

9-13-25 Effort Every Lap

Warm Up 900/25:00

1x200 Choice Loosen

1x200 Choice Drill

1x200 Pull -50 Breathing On Your Right Side -50 Left Side -100 Breathing by 3

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

Kick 300/10:00

2 Rounds(Change Kicks Between Rounds)

1x25 @:5-10s Rest Kick Smooth

1x50 @:10s Rest Kick Build 

1x75 @:15-20s Rest Kick Fast

Main Set 2100/50:00

4 Rounds -Odd Rounds 100s = Free -Even Rounds Even Rounds 100 =I.M

4x100 @:10-15s Rest Descend 1-4 (#1 Smooth,#4 Strong/Fast)

1x75 @:10-15s Rest  Free Breathing 7/5/3

1x50 @:30s Rest Kick Fast

Cool Down 200/5:00

8x25 Free 2@20, 2@25, 2@30, 2@35 Just Make it.

3500 Yards 90 Minutes

9-10-25 Hold Your Rhythm

Warm Up 800/20:00

4x200 @:20s Rest

#1 Swim 

#2 Kick 

#3 Pull

#4 Swim

Kick 400/15:00

4x25 @:10-15s Rest Max Underwater Dolphin Kick -After Ez Free to wall

4x25 @:10s Rest Streamline Flutter Kick On Back 

4x25 @:10s Rest Breaststroke Kick

4x25 @:10s Rest Streamline Flutter Kick on front -Stroke to Breath, Alt Sides

Drill 400/10:00

4x25 @:10-15s Rest Butterfly Drill

2x50 @:10s Rest Back Drill

2x50 @:10s Rest Breast Drill

2x50 @:10s Rest Free Drill

Main Set 1600/40:00

3x100 @:10-15s Rest Pull #1 Free Breathing Every 3 #2 Breathing 3/5/3/5 #3 Free Breathing 3/5/7 Last 25 Backstroke 

4x150 @:15s Rest Build Each 150 Try to stay in Aerobic Range-Odds Free -Evens Choice Stroke 

1x50 @:30s Rest Active Recovery

4x100 @:10-15s Rest Free Descend 1-4

1x50 @:30s Rest Active Recovery 

4x50 @:10-15s Rest  Choice Kick -25 Smooth -25 Fast

Cool Down 200/5:00

8x25 @:10-15s Rest

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

3400 Yards 90 Minutes

9-8-25 Precision Before Power

Warm Up 750/15:00

1x150 @:10-15s Rest Swim

1x150 @:10-15s Rest Kick

1x150 @:10-15s Rest Drill 

1x150 @:10-15s Rest Pull 

1x150 @:10-15s Rest Swim

I.M 500/15:00

2 Rounds (*Round 1 Drill, Round 2 Swim)

1x25 @:5-10s Rest Fly

1x50 @:5-10s Rest Back

1x75 @:10-15s Rest Breast

1x100 @:15s Rest Free 

Main Set 1900/45:00

Set A.

2 Rounds (1000)

2x150 @:10-15s Rest Free Consistent Aerobic Speed

2x50 @:10s Rest Build to Fast

4x25 @:10s Rest -Odds Active Recovery -Evens Build to fast

Set B.

2 Rounds (900)

2x100 @:10s Rest Choice Stroke  #2 Fasters Than 1st

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

1x50 @ Reset Active Recovery

Cool Down 200/5:00

1x100 Kick 

1x100 Choice

3350Yards 80 Minutes

9-6-25 Descend and Deliver

Warm Up 1100/30:00

4x100 Choice -Loosen

6x50 @:10-15s Rest Pull #1. Buoy Between Thighs #2. Buoy Between Knees #3. Buoy Between Ankles

4x50  @10s Rest Choice Kick Build

4x50  @:10s Rest Choice Stroke Drilll

Main Set 1600/40:00

4 Rounds

1x100 @:10-15s Rest Kick -25 Flutter Kick -25 Dolphin Kick 

1x100 @:15s Rest Free Breathing 3/5/3/5

2x50 @:10s Rest Drilll 

1x100 @:15s Rest Choice Stroke Build

Cool Down 200/5:00 

1x100 Kick

1x100 Choice

75 Minutes 2900 Yards

9-3-25 Easy Does It

Warm Up 700/20:00 

200 Swim

100 No Free

4x50 @:10-15s Rest Pull W/ Choice Equipment

8x25 @:10s Rest Kick -Odds Flutter -Evens Choice 

Drill 500/10:00

4x100 @:10-15s Rest -25 Drill -25 Swim

1x100 Free Breathing 3/5/3/5 Per 25

*Fist Drill, Fingertip Drag, Catch Up,Single Arm*

Main Set 1500/40:00

3 Rounds

2x50 @:10s Rest Choice Kick Build to Moderate (Even Rounds Streamline Kick)

2x50 @:10s Rest Drill 

4x50 @:10-15s Rest Descend 1-4.(Get faster every 50,4th 50 Fast)

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

Cool Down 300/5:00

4x50 @:10-15s Rest -Odds Double Arm Backstroke -Evens Choice

1x100 Choice  

3000 Yards 75 Minutes