4-20-25 Drill Descend Detonate

Warm Up 900/25:00

400 as -200 Free 100 Back -100 Breast

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

2x100 @:10-15s Rest Pull #1 Buoy #2 Buoy and Paddles

4x25 @:10-15s Rest Choice Stroke as Few Strokes as possible

A. 1600/30:00

2 Rounds

1x300 @:15-20s Rest -as 75 Free Breathing 3/5/7 -25 Backstroke

4x75  @:5-10s Rest 

-Odds -50 Drill -25 Swim  

-Evens Build to 80%

1x100 @:15s Rest Fast

1x100  @:Reset Active Recovery

B. 1250/25:00

5 Rounds

1x100 @:30s Rest w/ Fins and Paddles Easy Speed

3x25 @:5s Rest 

-Odds Rounds Fast 

-Even Rounds: Just Make it 

-(No Equipment)

1x75   @:30s Rest  All Out (

-No Equipment)

Cool Down 200/5:00 

200 Choice 

3950 Yards 80 Minutes

4-18-26 Endurance With Bite

Warm Up 900/25:00

4x100 @:10-15s Rest #1-2 Freestyle #3 Backstroke #4 Breaststroke

4x50 @:10s Rest as 25 Kick -25 Swim -Odds  Free -Evens No Free

4x50 @:10s Rest Pull w/ Paddles and Buoy Descend  1-4

4x25 @:15s Rest Choice Stroke -Odds Build -Evens Fast

Pre Set 600/15:00

12x50 @:10s Rest

-Odds Drill

-Evens Kick

*Drill Suggestions -Catch-Up, Fingertip Drag, 3Pulls 6 Kick Switch, Zipper Drill, Fist Drill,

Main Set 1500/35:00

2 Rounds

1x300 @:20s Rest -100 Smooth -100 Build to Fast -100 Smooth, No Equipment 1st Round Choice 2nd

2x100 @:15s Rest Descend 1-2 Free or I.M  (#1. 70% #2. 80% Effort)

4x50 @:15-20s Rest as Choice Stroke -25 Drill Done at 80% Speed-25 Swim at 90% Speed

1x50 @:30s Rest Active Recovery

Finisher 600/15:00

3 Rounds

3x50 @:10s Rest Descend 1-3

2x25 @:15s Rest Fast

Cool Down 200/5:00

200 Choice

95 Minutes 3800 Yards

4-15-26 Skill Meets Endurance

Warm Up 900/25:00

300 Free Every 3rd 25 Fist Drill

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

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

4x25 @:10s Rest Choice Stroke as Few Strokes as possible

Pre Set 600/10:00

2 Rounds

2x50 @:10s Rest -25 Free Breathing by 3 -25 Drill 3 Free strokes 4 Backstrokes

2x50 @:10s Rest Free Drill -25 Catch Up -25 Free Drill 3Strokes/6Kicks/3strokes 

2x50 @:10s Rest -25 Free Drill, Head Tap -25 Free Lowest Stroke Count Possible

A. 1200/25:00

3 Rounds

1x100 @:15s Rest Stroke Or I.M

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

4x25 @:15s Rest I.M Fast

B. 1100/25:00

2x200 @:15s Rest Pull

2x150 @:20s Rest -50 Free Breathing  by 5 -50 Stroke Fast -50 Free Breathing by 3

2x100 @:5-10s Rest Rest Free  80%  Effort

4x50 @:10-15s Rest I.M Order -25 Drill -25 Build to Fast

Cool Down 200/5:00

200 Choice Loosen

4000 Yards 90 Minutes

4-13-26 Oxygen Under Pressure

Warm Up 900/20:00

300 Free -Every 3rd 25 Choice

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

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

4x25 @:10s Rest -I.M Order, Build

Pre Set 600/10:00

4 Rounds 

1x50 @:10s Rest I.M By Round -25 Drill -25 Swim

1x50 @:10s Rest -50 Free Breathing 3/5 by 25

1x50 @:10s Rest Choice stroke Build to 80%

Kick 400/10:00

8x50 @:10-15s Rest

#1-2 Flutter Kick w/ a board

#3-4 Streamline Flutter Kick on back

#5-6 Breaststroke Kick

#7-8 Streamline Dolphin Kick on Back

Tri-Training 1200/25:00

3 Rounds

1x300 @:20s Rest as 

-100 Free Breathing 3/5 by 50 

-100 25 sight every 3/5/7/9 Strokes By 25

-100 -50 Backstroke -50  Free Build to 80%

1x100 @:20s Rest Pull Descend by Round

Race 800/20:00

4 Rounds

1x50 @:15s Rest  -25 Build -25 Fast

1x50 @:20s Rest -15 Yards Fast -35 Smooth

2x25@:20s Rest Choice Stroke Sprint 

1x50 @:10s Rest Active Recovery

Cool Down 200/5:00

200  Choice

4100 90 Minutes

4-11-26 Pressure With Purpose

Warm Up 800/20:00

4x200 @:20s Rest

#1. Free 

#2. Backstroke

#3. Breaststroke 

#4. Pull

Pre Set 600/15:00

3 Rounds 

2x75 @:10s Rest -25 Butterfly Kick -50 Free Kick Build

1x50 @:10s Rest Swim Smooth Arms Fast Kick

A. 1000/20:00

2 Rounds

3x150 @:15s Rest -50 Drill -50 Build -50 Swim (80%)

2x50 @:15s Rest Best Average

1x50 @:30s Active Recovery Rest

B. 1200/25:00

2 Rounds

1x300 @:15s Rest -Free Negative Split Breathing 3/5 by 50

2x100 @:15s Rest Best Average 

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3800 Yards 85 Minutes

4-10-25 Fast Feet First

Warm Up 900/25:00

1x300 @:30s Rest Rest -75 Free breathing 3/5/3 by 25 -25 Back 1 Pull 6 Kicks

1x300 @:30s Rest I.M Order K/D/S

6x50 @:15s Rest -Odds Kick Build -Evens Pull, Catch Up Drill

Pre Set 600/15:00

2 Rounds

2x100 @:10s Rest Steady Free Kick #1.w/ Board #2. Streamline Kick on back

2x50 @:10s Rest -Fast, Kick -Maintain Kick Speed During Swim

Odds -25 Kick -25 Swim 

Evens-25 Swim -25  Kick 

A. 1000/20:00

2 Rounds (Round 2 Choice Equipment) 

1x200 @:20s Rest -100 Drill -100 Build to 80%

2x100 @:15s Rest Maintain a consistent pace (70-80% Effort)

2x50 @:15s Rest #1. Build #2. Fast

B. 1200/25:00

2  Rounds

4x50 @:10-15s Rest Descend 1-4 No Breath Last 10 Yards

2x100 @:15s Rest Choice Stroke Maintain a consistent pace (70-80% Effort)

1x200 @:30s Rest Build to Fast Maintain stroke count

Cool Down 200/5:00

200 Choice

3900 Yards 90 Minutes

4-6-26 Total Stroke Control

Warm Up 900/20:00

300 Every 3rd 25 Choice

3x100 @:15s Rest I.M  

4x50 @:10s Rest Choice Kick Build to Fast

4x25 @:10-15s Rest Free as Few Breaths as possible

Pre Set 600/15:00

3 Rounds

1x100 @:10-15s Rest -50 Drill -50 Swim 

4x25 @:10s Rest

Aerobic 1200/25:00

3 Rounds

1x150 @:15s Rest -100 Free (Breathing 2/3/4/6 By 25) -50 Backstroke

1x200 @:15s Rest Pull-Descend by round (Switch Up equipment Each Round)

1x50 @:15s Rest Breastroke as Few strokes as possible

Strength 1000/25:00

4 Rounds

2x50 @:10-15s Rest -Free Kick #1 Build #2 Fast

4x25 @:10-15s Rest I.M by Round -Odds Drill -Evens Fast

1x50 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3900 Yards 90 Minutes

4-4-26 Hold Then Go

Warm Up 900/25:00

4x100 @:10-15s Rest #.1-3 Smooth #4. Build to 80%

1x200 @:30s Rest Pull -As 75 Free Breathing 3/5/7 By 25 -25 Backstroke x2

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

4x25 @:10s Rest I.M Order As Few Strokes as Possible

Kick 300/10:00

4 Rounds

1x50 @:5-10s Rest 3 Dolphin Kicks 1 Breast Kick(Repeat)

1x25 @:10s Rest Fast Free Kick

I.M 1000/25:00

4 Rounds

1x25 @:5s Rest -Fly, As Few Strokes As Possible

1x50 @:5-10s Rest Backstroke Kicking as fast as possible

1x75 @:10s Breaststroke Build to Fast

1x100 @:10s Rest Freestyle Negative Split (70%-80%)

Speed 900/20:00

2 Rounds 

4x25 @:15s Rest Fast (Maintain Stroke Count)

2x50 @:15s Rest #1.Build #2. Fast

4x25 @:10s Rest Free Breathing by 5

2x25 @:15s Rest Fast

1x100 Active Recovery

Aerobic 600/10:00

3x200 @:15s Rest Choice Stroke Descend  1-3

Cool Down 200/5:00

200  Choice

4000 Yards 95 Minutes

4-1-26 Under Control

Warm Up/ 1000/25:00

400 -300 Free -100 Back

4x75 @:15s Rest I.M Order Kick/Drill/Swim by  25

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

4x25 @:15s Rest Sprint Cycle (-25½ Fast ½ Smooth -25 ½Smooth ½ Fast -25Build  -25 Sprint)

A. 1000/25:00

Rule:Max 3-5 breath per 25 on freestyle

Goal: Stay long, calm, and in control.

2 Rounds 

2x100 @:15-20s Rest Freestyle 

2x50 @:15s Rest -25 Catch Up -25 Free 

1x150 @:20s Rest -100 Free -50 Breast Build

1x50 @:15s Rest -25 Back -25 Free Build

B. 1000/25:00

Rule:On every start and turn, hold streamline off the wall reach a same breakout spot before first stroke

Goal:4-7 yards off each wall,based on comfort and ability

4x50 @:10s Rest 4 Fast Strokes Off Each Wall (Smooth into wall)

2x100 @:15s Rest -75 Free -25 Back

2x150 @:10-15s Rest -50 Free Drill -50 Free -50 Back

1x200 @:10-15s Rest -150 Free -50 Back

2x50 @:15s -25 Fast  Free -25 Smooth Backstroke

C.500/15:00

Rules: Freestyle/Backstroke stroke count target: 12–18 strokes per 25.Fly & Breast 8-12

1x200 @:15-20s  Rest -150 Free -50 Back

1x100 @:10-15s  Rest -75 Free -25 Back

1x100 @:10-15s  Rest -25 Back Drill -25 Free Drill -25 Back -25 Free

2x50 @:15s Rest -25 Breast -25 Fast Free

Cool Down 200/5:00

200 Choice

3700 Yards 95 Minutes