6-22-26 Oxygen Debt

Warm Up 800/20:00

4x100 @:15s Rest

#1.Smooth #2.Smooth #3.Build to 80% #4.Build to 80%

4x50  @:15s Rest Kick I.M  Order

4x50  @:15s Rest Choice Stroke-Drill

Pre Set  1000/25:00

4 Rounds

1x50  @:10s Rest Distance Per Stroke (Count strokes-Try to match or  lower between rounds)

1x50 @ Kick -25 Smooth -25 Fast

1x100 @:15 Swim Descend by Round

1x50 @:15 Build To 80%

Threshold  500

2x200 @:15-20s Rest Free Pull -Threshold 80/90% of Max Heart

1x100 Free Swim Same Effort As  200's

V02 600

2 Rounds

3x100 @:15-20s Rest

#1. Even Pace-Maintain 85/90% of Max Heart 

#2. Build By 25, Starting at 80% Heart Rate, Ending at 90%

#3. Negative Split , 85%-90%

*Masters Minute Between Rounds

Active Recovery

1x100 (Swim, Kick or Pull)

Tempo(Increased Stroke Cycle) 400

2 Rounds

1x100 @:15s Rest  -50 Smooth(70%) -50 Increased Tempo(75%)

1x100 @:15s Rest  -50 Tempo(75%)  -50 Smooth(70%)

Aerobic 500

4x50 @:10-15s Rest Pull #1.-3 Breathing  3/5/7 Per 50 #4 Backstroke

6x50 @:10-15s Rest  Ascend 1-3,4-6

Cool Down 200/5:00

4x50 Choice  

6-20-26 Find Your Catch

Warm Up 800/20:00

400 As -100 Breathing by 2 -100 Breathing by 3 -100 Breathing  by 4 -100  Breathing by 5

4x100 @:10-15s Rest -Odds Kick -Evens Drill

Kick 600/15:00

3x100 @:15s Rest Kick -Fins Descend 1-3

6x50 @:10-15s Rest  Kick -No Fins  

Descend 1-4, Hold Pace 5-6

Main Set 2200/50:00

4x250 @:25-30s Rest

-Odds Pull 70% Effort (Paddles & Buoy)

-Evens No Equipment 80% Effort

Advanced Challenge: Descend 1–4 while holding stroke count within +1.

Scale Down Options: 4x200 or 4x150.

4x200 @:20-25s Rest

-Odds -Pull (Buoy Only) Breathing 3/5 By 50

-Evens -No Equipment Build 200 - Last 50 =Fast & Controlled

Advanced Challenge: Hold your fastest sustainable 200 pace on #4 without increasing stroke count.

Scale Down Options  : 4x150 or 4x100.

4x100 @:15-20s Rest -Choice Equipment 

-Descend 1-4 , last 100=Fast

Scale Down Options: 4x75 or 4x50.

Advanced Challenge: Make #4 your best technical 100 of the set, not just your fastest.

Cool Down 200/5:00

200 Choice

90 Minutes 3800 Yards

6-17-26 Air Management

Warm Up 900

300 Loosen

4x100 @:15s Rest -50  Drill  -50 Swim (Catch-Up,Fist,Zipper,6 Kick Switch)

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

Main Set  2100

3 Rounds- R1. Buoy Paddles R2.Choice Equipment  R3. Fins and Paddles

2x100  @:10s Rest Breathing 3/5 by 50

2x150 @:10s  Rest  Breathing  3/5/7  by 50

1x200 @:30-45s Rest Negative Split

Kick/Speed 1000

4 Rounds

2x50 @:15-20s Rest Fast Kick  W/ Fins

1x50 @:20s Rest Fast Swim -Choice  Equipment

1x100 @  Reset Active Recovery

Cool Down 200/5:00

200  Choice

6-14-26 Meters Of Mayhem

Warm Up 800/20:00

1x300 Choice Loosen

4x100 @:15-20s Rest

#1. Free Distance Per Stroke

#2. Pull Breathing  3/5 by  50

#3. -50 Drill -50 Swim

#4. Choice Stroke Build Each 50

Pre Set 600/15:00

8x50 @:10-15s Rest

#1&5. Drill

#2&6. Distance Per stroke

#3&7. Drill 

#4&8. Build 

2x100 @:15s Rest

#1.D.P.S

#2.Build 

Main Set

A. 1200/20:00

3 Rounds

1x300 @:30 Rest R1. Consistent Pace 70%  R2.Negative Split  R3. Build by 100

2x50 @:15s Rest #1.Distance Per Stroke #2.Build to Fast

B.1000/20:00

5 Rounds

1x100 @:15s Rest -Descend by Round 

2x50 @:10-15s Rest 

#1. Smooth 

#2. Fast

Cool Down 200/5:00

4x50 Choice Easy

3800 Meters 80 Minutes

6-13-26 Build The Beast

Warm Up 800/20:00

4x200 @:20s Rest

#1. Choice Loosen

#2. -50 Catch-Up -50 Swim

#3. I.M Kick

#4. Pull W/ Paddles Breathing  3/5 Per  50  

Pre Set 700/15:00

6x50 @:10-15s Rest 

-Odds  Drill (5 Stroke 6 Kicks, Catch Up Drill, Zipper Drill) 

-Evens  Distance Per Stroke Free

8x50 @:10-15s Rest

#1-4. Descend 1-4

#5-8. Pull Breathing 3/5 by 50

Main Set 2300/45:00

8x50 @:10-15s Rest -Odds Distance Per Stroke -Evens Kick Build to Fast

4x100 @:15-20s Rest Negative Split -2nd 50 Faster than 1st

4x50 @:10-15s  Rest No Free Descend 1-4

2x200 @:20-30s Rest Build by 50

4x100 @:15-20s Rest -75 Distance  Per Stroke -25 Distance Per stroke W/ a Fast Kick

4x50:  @:10-15s  Rest -Odds Kick -Evens No Free Swim

1x300 Free Build (last 100, 80-90%)

Cool Down 200/5:00

200 Choice   

95 Minutes 4000 Meters

6-10-26 No Wall Rescue

Warm Up 800/20:00

300 Loosen

1x200 Pull Breathing 3/5 by 50

4x50 @:10-15s Rest Kick

2x50 @:10-15s Rest -25 Drill -25 Swim

Drill/Pre Set 600/10:00 

2 Rounds

1x100 @:15s Rest -25 6 Kick Switch -50  Fist Drill  -25  Catch Up Drill

2x50 @:10-15s Rest #1. Count Stroke #2. Try and lower stroke count

1x100 @:15s Rest Build- Maintain Stroke Count -Increase Speed

Main Set 2300/55:00

A. 800

1x400 @:30s Rest Negative Split -2nd 200 Increase Speed By Kicking  

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

2x100 @:15s Rest #1. Swim Build to 90% #2. Kick Build to 90%

B. 900

3 Rounds

1x200 @20s Rest 70% Effort Maintain Pace

1x50 @:15s Rest Fast Kick

1x50 @:15s Rest Fast Swim

C. 600

1x300 @:30s Rest Fins and Paddles Build by 100 Breathing 3/5 by 50

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

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

Cool Down 200/5:00

200 Choice

3900 Meters 90 Minutes  

6-8-26 Build Don’t Break

Warm Up 800/25:00

6x100 @:15s Rest

#1.Swim

#2.Pull

#3 Kick (Build Last 50 to 80-90%)

(Repeat x2)

1x200 Pull Breathing 3/5  by 50

Drill 500/15:00

10x50 @:15s Rest

-Odds Drill (Fist,Catch-Up,6 Kick Switch,Zipper,Fingertip Drag)

-Evens Smooth freestyle, build your kick the last 25

Main Set 2400/45:00

3 Rounds

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

1x300 @:30s Rest

Round 1: Choice Equipment -Holding 70- Effort   

Round 2: Negative Split  #2nd 150 Faster Than 1st 

Round 3: Build, Last 100 = Fast

1x100 @:20s Rest Active Recovery

Cool Down 200/5:00

200 Choice  

3900 Meters 90 Minutes

6-5-26 Clean Speed Machine

 Warm Up 900/25:00

300 Choice
200 -25 Drill -25 Swim
200 Pull Breathing 3/5 Per 50
4x50 @:10-15s Rest Choice Stroke -15 Meters Fast -35 Smooth
Drill 500/10:00
2 Rounds (Fins Optional)
1x50 @:10-15s Rest -25 Front Scull -25 Swim
1x50 @:10-15s Rest 6 Kick Switch
1x50 @:10-15s Rest Catch Up Drill
1x50 @:10-15s Rest Build to 80%
1x50 @:15s Rest Smooth Reset Swim
Main Set 1800/40:00
8x50 @15s Rest Build to 80/90% Within Each 50 -Odds Kick -Evens Swim
4x50 @:10-15s Rest (Fins) Descend 1-4
4x100 @:15-20s Rest Pull Consistent Speed 80% Effort
4x50 @:15s Rest -25 90% -25 Smooth
4x100 @ Choice Equipment Negative Split by 50 First 50 ,80%, Second 50, 90%.
4x50 @:20s Rest Choice Stroke Fast
Kick 400/10:00
8x50 @:10-15s Rest Kick Desc. 1-4 ,5-8
Cool Down 200/5:00
200 Choice
3800 Meters 90 Minutes

6-3-26 Long Pool Patience

Warm Up 900/25:00

1x300 -100 Free -50 Choice x2

1x200 Pull Breathing 3/5 By 50

4x50 @:10-15s Rest Choice Kick Build to Fast

4x50 @:10-15s Rest -Odds Drill/Swim -Evens Build

Pre Set 500/10:00

Fins Optional 

2 Rounds

2x50 @:10-15s Rest Drill #1. 1 Pull 6 Kicks #2.Catch  Up Drill

1x100 @:15s Rest Distance Per Stroke

1x50  @:15s  Rest  Free Build to Fast

Main Set 1900/45:00

2x400 @:30s Rest Fins and Paddles Distance Per Stroke  

- As 100 70% -100 80% Repeat x2

1x300 @:30s Rest Build by 100

2x200 @:20s Rest  #1.  Fins and Paddles #2. No Equipment - Try and hold same tempo on second 200

4x100 @:15-20s Rest Descend 1-4

Kick 300/5:00

6x50 @:10s Rest Flutter Kick

Descend 1-3,4-6

Cool Down 200/5:00

200 Choice

3800 Meters 90 Minutes

6-1-26 Back Breast Blast

Warm Up 1000/25:00

400 -100 Drill -100 Swim

6x50 @:10-15s Rest Kick -Odds Flutter -Evens Butterfly/Breast

6x50 @:15s Rest Build to -90% -Odds Free -Evens Choice Stroke

Main Set 2800/60:00

4x100 @:15s Rest Paddles And Fins -Distance Per stroke

6x50 @:10-15s Rest #1.Catch Up Drill  #2. Zipper Drill #3.Fist Drill Repeat x2

4x100 @:10-15s Rest I.M -25m Of Each Stroke

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

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

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

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

6x50 @:20-30s Rest -Odds Active Recovery -Evens Sprint(Choice Stroke)

Cool Down 200/5:00

200 Choice

4000 Meters 90 Minutes