10-29-25 Speed Under Pressure

Warm Up 900/20:00

300 Loosen

4x50 Choice Kick Build 

6x50 I.M Switch (Fly/Bk,Bk/Br,Br/Free)

4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ Ez ½ Fast.  -25Build. -25Sprint.)

Pre Set 600/15:00

4x25 @:15-30s Rest All-Out Underwater Dolphin Kick As Far as possible, then cruise

2x50 @:20-30s Rest -25 Build +25 Fast  

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

2x50 @:10-15s Rest -25 Scull -25 Swim(Distance per Stroke) 

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

1x50 Active Recovery  

Main Set 2000/45:00

4 Rounds

4x25 @:15-20s Rest Sprint

2x50 @:20's Rest Build to Fast

1x100 @-25 Fast -75 Smooth

2x50 @:20s Rest Descend 1-2 to Max Effort

1x100 @Reset Active Recovery 

Round 1 Free.

Round 2 Choice Stroke. 

Round 3 Kick. 

Round 4 Choice Stroke

Cool Down 200/5:00

4x50 Choice 

3700 85 Minutes

10-27-25 Threshold Tune-Up

Warm Up 800/20:00

3x100 @:10-15s Rest #1-2 Smooth #3 Build to 80%

4x50 @:10-15s Rest -Kick,Build Each 50. -Odds Flutter -Evens Butterfly Kick

4x50 @:10s Rest Drill #1.Catch Up #2.Zipper Drill #3. Fingertip Drag #4. Fist Drill

4x25 @:10-15s Rest  Freestyle -Odds As Few Breaths as Possible -Evens as Few Strokes 

Pre Set 600/15:00

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

4x25 @:10-15s Rest Sprint Cycle (-25 ½Fast ½ Easy -25 ½Easy ½Fast -25 Build -25 Sprint)

4x50 @ -25 as Few Breaths as possible -25 Back Stroke

4x25 @:10-15s Rest I.M -as Few Strokes as possible

Main Set 2200/50:00

2  Rounds

1x300 @:20-30s Rest  Build Each 100 to 85%

1x200 @:20s Rest Negative Split by 100

3x100 @:15s Rest Descend 1-3

4x50  @:15s Rest -25 Build to Fast -25 Hold Pace

1x100 @:30s Rest  Active Recovery

Cool Down 200/5:00

4x50 #1 Double Arm Backstroke  #2Kick #3 Smooth Free  #4 Choice Stroke.

90 Minutes  3800 Yards

10-25-25 Long To Strong

Warm Up 800/20:00

300 as 100 Free -50 Back 

200 Choice Kick

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

4x25 @:10s Rest Choice Stroke Build

Pre Set 600/15:00

2 Rounds

2x50 @ Choice Stroke Drill/Swim by 25

2x50 @ Choice Stroke Build 

4x25 @:10-15s Rest Choice Stroke Sprint Cycle ( 25 ½ Fast ½ Easy 25 ½ Easy ½ Easy 25 Build 25 Sprint)

Main Set 2200/50:00

2 Rounds

1x300 @:30s Rest Build by 100

1x200 @:20s Rest  Rd.1  Pull Breathing  3/4/5/6 Rd.2 Descend by 50's

3x100 @:15s Rest Descend 1-3

4x50 @:15s Rest  Choice Stroke -Odds Build -Evens Fast

1x100 Choice Active Recover

Cool Down 200/5:00

4x50 Choice #1 Double Arm Back #2.Kick #3.Smooth Free #4.Choice Stroke

3800 Yards 90 Minutes

10-22-25 Find Your Gear

Warm Up 900/25:00

300 Every 3rd 25 Double Arm Backstroke

4x50 @:10s Rest Choice Stroke -Odds Kick -Evens Swim

4x50 @:10s Rest Drill #1.Catch Up w/ an Overkick #2. Fist Drill #3. Finger Tip Drag Drilll #4. 3 Strokes 6 Kicks

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

Pre Set 700/20:00

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

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

1x200 Pull Breathing 3/4/5/6 By 50

Main Set 2000/45:00

4 Rounds

1x200 @:20s Rest Build to 85%-90% 

2x100 @:15s Rest Aiming to be within 2 Seconds of your 200 Pace

4x25 @:15-30s Rest Fast

Cool Down 200/5:00

4x50 @:10-15s Rest Choice

3800 Yards 95 Minutes

10-20-25 Engine Room Day

Warm Up 800/20:00

300 Choice -Mix Up Strokes

4x50 @:10s Rest -25 Streamline Kick On Back -25 Swim

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

4x25 @:10-15s Rest Choice Kick Build 

Pre-Set 600/15:00

6x50 @:10s Rest -Odds Streamline Dolpin Kick On back -Evens Flutter Kick on  Side(Switch Sides Per 25)

4x25 @:5s Rest ½ Scull W/ a Strong Kick ½ Swim

1x100 Distance Per Stroke Free

 

Main Set 2400/55:00

3 Rounds 

1x200 @:20s Rest Kick Build Each 50

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

4x25 @:10s Rest Sprint Kick 

4x50 @:10-15s Rest Choice Stroke Build 

1x100 @:15s Rest Pull w/ buoy Focusing on Bi Lateral Breathing

Cool Down 200/5:00

4x50 -Double Armbackstroke /25 Choice 

4000 Yards 95 Minutes

10-18-25 Master The Medley

Warm Up 900/20:00

300 Every 3rd  25 Backstroke

200 Pull W/ Buoy and Paddles-Bilateral Breathing

100 Choice Kick

200 I.M -25 Kick -25 Swim

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

Backstroke Technique 600/15:00

4x50 @:10s Rest Backstroke -25 Right Arm -25 Left Arm (Arm that's not moving at your side)

4x75 @:10s Rest -25 Streamline Backstroke Kick -50 Backstroke

1x100 Backstroke 5Stroke 6Kicks

Main Set (I.M) 1850/40:00

3x50 @:5-10s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

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

6x50 @:10-15s Rest Back #1-3 Descend  #4-6 Ascend

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

6x50 @:10s Rest Breast Descend 1-3, Ascend #4-6

1x200 @:20s Rest Free Negative Split

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

4x25 @:10-15s Rest I.M Order All out 

Cool Down 200/5:00

4x50 Choice 

3550 Yards 80 Minutes

10-15-25 Fire Then Flow

Warm Up 800/15:00

300 Choice Loosen

4x50 @:10-15s Rest Choice Stroke -25 Kick -25 Swim 

4x50  @:10-15s Rest

#1. Catch Up

#2. 3Right Stroke 3Left Strokes

#3.  Fist

#4. Zipper Drilll

8x25 @:10-15s Rest Sprint Cycle 

Pre Set 600/10:00

4x25 @:10s  Rest Streamline Underwater as far as possible off the wall-After Swim Ez  To wall

4x50  @: 10-15s Rest

-Odds, Kick Builld 

-Evens, -25 Drilll -25 Build

4x50  @:10-15s Rest Descend 1-4

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

Main Set 2000/45:00

A. 500

4x25 @:15-20s Rest Choice Stroke Fast

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

4x50 @:10-15s Rest  Descend  1-4

1x100 @Reset Active Recovery

B. 700

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

3x100 @:15-20s Rest -75  Build  -25  Fast

4x25  @:10-15s Rest Kick Fast

1x100 @ Reset Active Recovery

C.850

4x25 @:10s Rest Distance Per Stroke 

3x50 @:15s Rest Build Each to Fast

3x100 @:15s Rest  -25 Sprint  -75 Smooth

1x100 @1:00 Min Rest Active  Recovery

1x100 @:30s Rest  Choice Stroke Build

4x25 @:15s Rest All Out

Cool Down 200/5:00

4x50 -25 Double Arm Back -25 Smooth

3650 Yards 85 Minutes

10-11-25 Efficiency Under Fire

Warm Up 900/20:00

300 Choice Loosen

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

4x50 @:15s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint cycle (-25½ smooth / ½ fast, -25 ½ fast/ ½ smooth,-25 Build, Fast)

Pre Set 600/15:00

4x75 @:10-15s Rest #1-3 Descend #4 -75 Build -25 Fast

4x50 @:15s Rest -Odds Distance Per Stroke -Evens -25 Build -25 Fast

1x100 Kick Active Recovery

Main Set 2200/50:00

2x200 @:15-20s Rest Descend 1-2 

4x100 @:10-15s Rest  Hold Same Pace As Final 200

1x300 @:20s Rest Build by 100

3x100  @:10-15s Rest Hold Pace of last 100 in 300

1x300 @:20s Rest Build by 100

6x50 @:15s Rest 90% Effort (fast but with control, count strokes)

1x100 @:30s-1:00 Min Rest Active Recover

4x25 @:15s Rest All out

Cool Down 200/5:00

4x50 Choice

3900 Yards 90 Minutes

10-8-25 Glide To Greatness

Warm Up 900/20:00

300 Choice Loosen

3x100 @:10s Rest Choice Kick

6x50 @:10-15s Rest (Fly/Bk Bk/Br Br/Free x2)

Main Set 2100/45:00

3x100 @:10s Rest Choice Strokee Descend 1-3

8x50 @:10-15s Rest Choice Stroke Descend 1-4,5-8

2x150  @:10-15s Rest (Fins Snorkel)  Distance Per Stroke  Freestyle

4x100  @:15s Rest -Odds Build To Fast -Evens Active Recover

1x300 @:20s Rest Breathing by 5/3/5 Per 100

1x200 @:20s Rest Pull Negative Split

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

Kick Set 600/15:00

1x200 @:10s Rest -50 Swim -150 Kick

1x150 @:10s Rest -50 Swim 100 Kick

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

3x50 @:5s Rest Swim 

Cool Down 200/5:00

4x50 -25 Distance Per Stroke -25 2 Breath Max

3800 Yards 85 Minutes 

10-6-25 Efficiency Meets Effort

Warm Up 800/20:00

3x100 @:10-15s Rest#1-2 Smooth #3. Build

4x50 @:10-15s Rest Free Drills 

#1 Catch Up Drill 

#2. 3Right Arm Strokes 3Left Arm Strokes 

#3. 3 Strokes 6 Kicks 

#4. 3 Strokes On Your Stomach 4 on your 

2x100 @:10-15s Rest Pull  W/ Bi lateral Breathing

2x50 @:10-15s Rest -25  Fist Drill -25 Build 

Pre Set 600/15:00

1x200 @:20s Rest Count you Strokes Each 50 Try to Decrease Strokes

4x50 @:15s Rest Descend 1-4 Trying to use your lowest stroke count

4x25  @:10-15s Rest Free As Few Breaths of Possible

1x100 @ Pulll Breathing 3/5/7/3

Main Set 2100/50:00

A.(600)

2x100 @:15s Rest -25 Drill -25 Swim

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

4x25 @:10-15s Rest Sprint Cylcle  (-25 ½Fast ½Smooth -25 ½ Smooth ½Fast -25 Builld -25 Sprint )

1x100 @ 

B. (800)

1x200 @:20-30s Rest -50  Drill -50 Build -50 Fast -50 Smooth

4x100 @:10-15s Rest

#1. -25 Drill -75 Swim 

#2. 50 Drill -50 Swim 

#3. Build 

#4. Fast

4x50  @:10-15s Rest -Odds Build W/Fist Drill -Evens 3strokes/6kicks/3strokes

4x25  @:15s Rest Choice Stroke Fast

C.(700)

6x50 @:15s Rest  Build -Odds Kick -Evens Swim 

4x25 @:10-15s Rest Streamline Underwater As Far as Possible 

1x200 @:20s Rest Pull Negative Split Breathing 3/5 by 50

1x100 @:15s Rest  -25 Drill -25 Swim

4x25 @:15s Rest Fast

Cool Down 200/5:00

4x50 Choice

3700 Yards 90 Minutes

10-4-25 Burn Then Breathe

Warm Up 700/15:00

300 Choice Looseen 

2x100 @:15s Rest Alternating -25  Kick -25 Swim 

2x50 @:15-20s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint Cycle

Drill 500/15:00

2x50 Free Single Arm  #1 Arm that's not moving at your Side #2  Arm that's moving is leading 

2x50 @:10s Rest Catch Up Drill

2x50 @:10s Rest Catch Up Drill, W/ Zipper Drill

2x50 @:10s  Rest Catch Up Drill, W/ Zipper Drill, and  Fingertip Drag Drill

1x100 Smooth Free Breathing by 3

Main Set 2100/55:00 

A.

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

6x50 @:15-20s Rest  -Odds Fast  -Evens Smooth

3x100 @:15-30s  Rest  -Odds Fast  -Evens Smooth

1x200 @1:00 Min Rest  Build  by 50  Try  to negative Split 

B.

4x25 @:15s Rest Choice Stroke  Fast

6x50 @:10-15s Rest Descend  1-3,4-6

3x100 @:15-20s Rest Descend 1-3

2x200 @  Build by 50 Try to negative Split 

Cool Down 200/5:00

4x50 @:15s  Rest -25 Double Arm Back  -25 Choice

90 Minutes 3600 Yards

10-1-25 Energy In Motion

Warm  Up 700/15:00

300 Choice

4x50 Kick -25 Build -25 Smooth

200 Pull Breathing 3/5 by 50

Pre Set 500/15:00

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

8x25 @:10-15s Rest-Odds Descend 1-4  -Evens I.M 

1x100 Pull Negative Split

Main Set 2200/50:00

2 Rounds

200 @:15-30s Rest Build

4x75 @:10-15s Rest  1st Round Descend 1-4 2nd Round Rolling I.M

1x50 @:15s Rest Active Recovery

1x200 @ 80% Effort (Strong Consistent Pace)

4x50 @ 1st Round Descend 1-4 2nd Round Stroke or I.M

1x50  @:15s RestActive Recovery

4x25 @:15-30s Rest Fast

Cool Down 200/5:00

4x50 Choice 

3600 Yards 85 Minutes