2-21-26 Test Then Attack

Warm Up 1000/25:00

3x100 @:10s Rest Free 

4x50 @:10s  Rest I.M Order Kick/Drill

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

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

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

Pre Set 500/15:00

6x50 @:10s Rest #1. Single Arm #2. Count Strokes #3.Pull Match/Lower Stroke Count (Repeat 1-3)

4x50 @:10s Rest -25 Scull -25 Distance Per Stroke

Establish Pace 400/10:00

4x100 @ :10s Rest

Swim these strong and sustainable. This is the fastest pace you could hold for 8-10 repeats

Average  your 4x100s.

That is your Working Pace (WP) for today.

Main Set 1700/40:00

8x50 Target = (Working Pace ÷ 2)  Sendoff = Target + 5 seconds

3x100 @:7s Rest -Target = Working Pace -3 seconds

8x50 @: Same interval as earlier 50s.

2x100 @:5s Rest  -Target = Working Pace - 5 seconds

8x50 @:Same interval as earlier 50s.

Cool Down 200/5:00

4x50 @ Choice 

3800 Yards 95 Minutes 

2-18-26 Leg Set Tone

Warm Up 1100/25:00

300 Every 3rd 25 is Scull 

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

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

3x50 @:15s Free  Descend 1-3

1x50  Double Armback W/ a Breaststroke Kick

Pre Set 600/15:00

4x75 @:15s Rest Choice Stroke -50 Kick -25 Swim

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

4x25 @:15-20s Rest Kick All Out

Main Set 2100/50:00

3x200 @:15s Rest Pull

9x50 @5-15s Rest No Free (Descend intervals every 3)

2x200 @:15s Rest Pull

6x50 @5-10s Rest No Free (Descend intervals every 3)

1x200 @:15s Rest Choice Pull 

3x50 @5s Rest No Free

Cool Down 200/5:00

4x50 Choice 

4000 Yards 95 Minutes

2-16-26 Tempo Into Turbo

Warm Up 1000/25:00

300 Choice -Every 3rd 25 Drill

6x50 @:10s -Odds Kick -Evens 

4x50  @:10-15s Rest Descend 1-4

4x50 @:10-15s Rest -25 Scull -25 Swim

Main Set  2500/55:00

3x200 @:20s Rest #1. Pull(breathing 3/4/5 by 50) #2. Swim Negative Split 3. Build each 50 to 80%

4x50 @:10-15s Rest  Descend 1-4

1x100 @:30s Rest Active Recovery

2x300 @:30s Rest Hold  Steady Aerobic Pace Last 100 must match first 100 time

6x50 @:10-15s Rest Descend 1-3. 4-6 Hold #3 Pace

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Hold 80-85 Percent Effort (Try and maintain Stroke Count)

4x50 @:15s  Rest -Odds Build -Evens Last 15 Yards Fast(1st Yards Smooth)

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

4x25 @:20s Rest Fast

Cool Down 200/5:00

4x50 Choice 

3700 Yards 85 Minutes

2-14-26 IM Engine Room

Warm Up 800/20:00

300 Choice Loosen 

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

4x50 @:10-15s Rest -25 I.M Drill -25 Free

4x25 @:10s Rest -Odds I.M Order Build -Evens Smooth Free

A. 1400/30:00

2 Rounds

8x25 @:10-15s Rest I.M Order #1-4 Drill. #5-8 Swim.

4x25 @:10-15s Rest Choice Stroke -Odds 12.5 Yards Fast -Evens Build to Fast

4x75 @:15s Rest Descend 1-4

1x100  Active Recovery

B. 1500/30:00

1x400 @:30s Rest -100 Free  Smooth -50 Choice Stroke Fast

4x100 @:15-20s  Rest Free 80–85%.Hold the same pace for all 4

1x300 @:45-1:00 Min Rest -75 Smooth -75 Choice Stroke Fast

3x100 @:15s Rest Free 80% Effort

1x100   Fast Choice Stroke                                                                              

Cool Down 200/5:00 

4x50 Choice 

3900 Yards 85 Minutes

2-11-26 Blue Line Builder

Warm Up 900/20:00

300 Loosen -every 3rd 25 Fist Drill

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

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

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

Pre Set 700/20:00

4x100 @:15s Rest Paddles I.M -as 15 Yards Free(4 Underwater Dolphin Kicks off Each wall) 10 Yards Stroke

6x50 @:10-15s Rest Kick W/ a board Stay Underwater until 4th Blue line

4x25 @:10-15s Rest Scull -Odds Head First -Evens Feet First

Main Set 2000/45:00

2 Rounds 

1x200 @3:00    /3:40   /4:20   /5:00  /6:20   /8:20

1x150 @2:00   /2:30   /3:00   /3:30   /4:30   /6:00

1x50  @:45      /:55    /1:05    /1:15   /1:35  /2:05

1x150 @2:00   /2:30   /3:00   /3:30   /4:30  /6:00

1x100 @1:20   /1:40   /2:00   /2:20  /3:00   /4:00

2x50 @:45      /:55    /1:05    /1:15    /1:35  /2:05

1x10 @1:20    /1:40   /2:00   /2:20   /3:00   /4:00

3x50 @:45     /:55     /1:05    /1:15    /1:35  /2:05

Cool Down 200/5:00

8x25 @:10-15s Rest I.M Order 

3800 Yards 90 Minutes

2-9-26 Relentless Rhythm

Warm  Up 1000/25:00

300  Choice Loosen

2x100 @:15s Rest I.M

4x25 @:10s Rest  Choice Stroke- Choice Drill

4x50 @:10-15s Rest Freestyle kick Build  to 80%

4x25 @:10-15s Rest  Choice Stroke Descend 1-4 (4=80%)

4x25  @:15-20s Rest (Fins) Free max 1-2(Goal-none) Breaths

Main Set  2600/50:00

4x100 @:20s Rest Backstroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x100 @:20s Rest Breaststroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x25  @:15s Rest ½ Fast ½ Smooth

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

2x100 @:30s Rest All Out 

6x50 @:10s Rest Active Recovery -25 Free No More than 3 Breaths -25 Backstroke

4x50 @:20s Rest All Out

1x300 @ Active Recovery Switch it up every 75

8x25 @:10-15s Rest All Out

Cool Down 200/5:00

4x50 Choice

3800 Yards  90 Minutes

2-7-25 Speed Without Slop

Warm Up 900/20:00

300 Swim

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

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

4x25  @:15-30s Rest Sprint Cycle (½ Fast ½ Ez. ½ Ez ½ Fast. Build. Sprint)

Pre Set 500/15:00

4x25 @:10s Rest Freestyle Underwater Recovery

2x50 @:10-15s Rest Silent Swim Freestyle

4x25 @:10s Rest 3 Strokes 6 Kicks

2x50 @:15s Rest Distance Per Stroke Freestyle

4x25 @:10s Rest 3 Strokes 3 Second Glide 

Main Set 2400/55:00

3 Rounds 

3x50 @:10-20s Rest Descend 1-3 (#3. =85-90%)

4x75 @:15-20s Rest 85% Effort

2x25 @:30-40s Rest All Out

1x300 @: Reset Active Recovery (Round#1. Swim. Round#2.Kick. Round#3. Pull)

Cool Down 200/5:00

8x25 @:10s Rest Breathing  4,3,2,1,1,2,3,4  by 25 

4000 Yards 95 Minutes

2-4-26 Hold Your Water

Warm Up 1000/25:00

6x100 @:10-15s Rest #1-3. Freestyle #4.Backstroke #5.Breast #6.Choice 

8x25  @:10-15s Rest Choice Kick -Odds Smooth  -Evens Build to 80%

4x50  @:10-15s Rest #1. Fist Drill #2. Finger Tip Drag #3. Zipper Drill #.4 Silent Swim(no splashing or making a sound)

Main Set  3000/60:00

2 Rounds

1x300 @:20-30s Rest Pull Breathing 3/4/5 by 100 

4x50 @:10-15s Rest Free at 85%

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

4x75 @:15s Rest Free 90%

4x100 @:10-15s Rest Choice Stroke -50 Kick-50 Swim

1x100 @:30s Rest Free 95%

1x100 @:Reset Active Recovery

Cool Down 200/5:00

(Easy)Option #1. 4x50 Choice 

(HARD)Option #2. Give a Teammate a high five and say one nice thing to them  =)

 

4200 Yards 90 Minutes

2-2-26 Stroke Economy Day

Warm Up 1000/25:00

1x300 Freestyle I.M ( 75 Free / 75 Back / 75 Breast / 75 Free)

3x100 @:10s Rest Pull First 75: 12–18 strokes per 25 Last 25: build to ~80% 

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

4x25 @:10-15s Rest I.M - Distance Per Stroke 8-14 Strokes Per 25

Pre Set 500/15:00

4x50 @:10s Rest Drill 

#1. 1 Stroke 3 Second Glide (Glide W/ arms Out, Face Down)

#2. 1 Pull Two Kicks 

#3. Separation Drill (Pull w/ legs Together - Then Kick)

#4. Breaststroke Fist Drill

8x25 @:15-30s Rest 

#1. Normal Breast Stroke (count strokes)

#2-5. Breaststroke Decrease stroke count by 1 each 25

#5-8. Add 1 stroke back every 25

1x100 Breaststroke, focusing on gliding

Main Set 1800/40:00

2 Rounds 

1x200 @:15-20s Rest As 50 Free / 50 Back / 50 Breast / 50 Free

4x50 @ Choice Stroke -Odds DPS -Evens Build to Fast

4x75 @:15-20s Rest  Choice Stroke 

-Odds -25 DPS -25 Build to Fast -25 Fast 

-Evens Active Recovery

4x25 @:15s Rest Choice Stroke Fast

1x100 @:Reset Active Recovery Swim/Pull/Kick

Kick 300/5:00

4x75@:15s Rest Kick -25 Push N Glide(3rd-4th line) transition into Fast Freestyle Kick -50 Kick Build to Fast 

Cool Down 200/5:00

8x25 @ -Odds Double Arm Backstroke w/ a breast  Kick -Evens Choice