7-27-26 Long Axis Power

Warm Up 900/20:00

300 Choice 

4x100 @:15s Rest

#1 -50 Kick -50 Swim

#2.-50 Drill -50 Swim

#3. Pull Breathing 3/5 by 50 (Paddles Optional)

#4. -50 Back -50 Free Build

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

Pre Set 600/15:00

2 Rounds

3x50 @:10-15s Rest (Fins)

#1. -25 Right Side Kick -25 Left Side Kick (Front)

#2. Free Drill 3 Strokes 6 Kicks

#3 -25 Back Kick -Arms At Side Rotate every 6 Kicks -25 Back Swim

1x150 @:15s Rest As -50 Free D.P.S -50 Back -50 Free Build to 80%

Main Set 2300/50:00

A.

4x200 @:20s Rest

#1.First 50 Fast #2.Second 50 Fast #3.Third 50 Fast #4.Fourth 50 Fast

B.

4x150 @:15-20s Rest As -50 Free -50 Back -50 Free

#1. First 50 Fast #2.Middle 50 Fast #3.Last 50 Fast #4.All three 50s at the fastest pace you can hold

C.

4x100 @:20s Rest

#1. Fins #2 Paddles  #3 Fins & Paddles #4 No Equipment

D. 

5x100 @:20s Rest 

#1.First 8 Strokes Fast 

#2.Last 8 Strokes Fast

#3.First 8 After Turn Fast

#4.Eight Fast Strokes Each 50

#5.Best Sustainable Pace

Cool Down 200/5:00

200 Choice 

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

4-1-26 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 

12-17-25 Endurance With Ease

Warm Up 800/20:00

300 Mix Up Strokes Every 50

3x100 @:10-15s Rest

#1. Freestyle  Drill 3/6/3

#2. Backstroke Drill 3/6/3

#3.Breaststroke – 1 Pull / 3-Second Glide

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

Pre Set 800/20:00

2 Rounds

1x150 @:10-15s Rest -50 Free D.P.S -50 Backstroke -50 Free Breathing 3/5 by 25

1x100 @:10-15s Rest Free Pull Focusing on Longstrokes

1x100 @:10-15s Rest Choice Kick 80% Effort Maintain a steady Kick

1x50 @:10s Rest  Free Build to 80%

Main Set 2000/45:00

2 Rounds

2x75 @:10-15s Rest Free Breathing 3/5/7 By 25

2x75 @:10s Rest Backstroke as -25 1 Pull 6 Kick -25 3 Pulls 6 Kicks -25 Backstroke

3x100 @:10-15s Rest  Pull W/ Paddles #1.Knuckle Pads #2-3. Regular Pads Build To 80%

4x75 @:10-15s Rest 

Build kick intensity within the 75, stroke stays relaxed 75 

-Odds Free 

-Evens Backstroke.

4x25  @ -Odds Choice Stroke Build to 90% -Evens Free 2-3 Breaths Max 

Cool Down 200/5:00

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

3800 Yards 90 Minutes

12-8-25 Hold The Water

Warm Up 800/20:00

200 Silent Swim

4x75 @:15s Rest Kick/Drill/Swim

#1. 25 Kick on side (switch halfway) / 25 Catch-Up / 25 DPS

#2. 25 Kick on stomach / 25 Fingertip Drag / 25 DPS

#3. 25 Kick on Back / 25 3R-3L Back Drill / 25 DPS

#4. 25 Breast Kick / 25 1 Pull 2 Kick Drill / 25  DPS

4x50 @:10-15s Freestyle Drill #1. 1Pull 6Kicks  #2.Single Arm Free(Opp arm extended) R #3. Free(Opp arm extended) L #4. 3 Pulls 6  Kicks

4x25 @:10s -Odds As Few Strokes As Possible -Odds As Few Breaths As Possible 

Backstoke Drill 500/15:00

4x50 @:10-15s Rest Back Drill #1 Single Arm(switch at 25) #2.1 Pull 6 Kicks #3. 3 Pulls 6 Kicks #4. Backstroke Swim

4x50 @:10-15s Rest Backstroke -Odds  Distance Per Stroke  -Evens Build

4x25 @:10s Rest -Odds As Few strokes As possible -Evens Double Arm Backstroke

Pyramid 1650/40:00

3x100 @:5-10s Rest Descend 1-3. (to ~80%)

2x200 @:10-15s Rest #1. Hold 80%Speed  #2. -100 80% -100 90%

3x150 @:20s Rest Build to Fast by 50

4x100 @:10-15s Rest Breathing 3/5/3/5 by 25

4x25 @:15s Rest -Odds Fast -Evens Smooth

Speed 600/15:00

4x25 @:20s Rest Fast

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

4x25 @:15s Rest -Odds Fast -Evens Smooth

4x25 @:20s Rest  Fast

4x50 @:15s Rest Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

Cool Down 200/5:00

4x50 Choice

3750 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

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

9-6-25 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

4-24-25 Stroke Count Day

Warm Up 800/20:00

300 Free Loosen Focusing on Long Strokes

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

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

4x25 @1:00 Swim Golf. Count Strokes + Time(score = strokes + time)

Pre Set 800/20:00

4x100 @:10-15s Rest Swim Golf

4x50 @:10s Rest Streamline Kick on Back

4x50 @:10s Rest Pull Descend 1-4 Emphasize Distance Per Stroke

Main Set 2100/45:00

2x100 @:15s Rest Establish baseline Swim Golf score – goal is to maintain or beat it throughout

4x50 @:10-15s Rest Descend 1-4 (Descend Time and Stroke Count)

12x25@:10s Rest – 4 Fly, 4 Back, 4 Breast, Goal: lowest possible stroke count per stroke

1x200 @:10-15s Rest I.M. Trying to Take as Few Strokes as Possible

2x100 @:15s Rest  Free Swim Golf (Zone 3-4 effort) hold your best score 

4x50 @:30s-1:00 Min Rest Sprint W/ a Stroke Count Cap

1x100 @1:00 Min Rest All Out, Trying to beat your best Golf Score

4x100 @:15s Rest I.M Swim Golf

3x100 @:15s Rest Choice Stroke Descend 1-3. Maintain Stroke Count Descend time

Cool Down 300/5:00

2x50 Scull/Swim

2x50 Drill/Swim

2x50 Back or Breast

4000 Yards 90 Minutes

2-10-25 Chlorine Chronicles

Warm Up 800/25:00

200  Choice Loosen

4x50 @:10-15s Rest Choice Stroke Drill/Swim

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

4x50 @:10-15s Rest Pull Breathing 3/5 Per 25

Main Set 2700/60:00

6x150 @:15-20s Rest -Odds -50 Drill -50 Kick -50 Swim  -Evens -50 Builld -50 Fast -50 Smooth

3x300 @:20s Rest Descend 1-3.

12x50 @:15-30s Rest -Odds Build to 90% -Evens 85% Max Effort

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

Cool Down 200/5:00

100 Choice

50 Back

2x25 Max Underwater Free

90 Minutes 3700 Yards

11-23-24 Kick, Drill, Swim, Win

Warm Up 1000/25:00

4x100 @:15s Rest -Odds Free -Evens Free I.M (Free,Back,Breast,Free)

6x50 @:10-15s Rest Choice Stroke Build

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

4x25 @:10s Rest  Free #1. 4 Breath Max #2. 3 Breath Max #3.2 Breath Max #4.1 Breath Max

Main Set 2850/60:00

4 Rounds

2x75 @:15s-20s Rest Kick/Drill/Swim

4x25 @:10s-15s Rest I.M Order By Round

3 Rounds

3x100 @:15-20s Rest Choice Stroke Descend 1-3. 3=All Out

1x50 @:30-1:00 Min Rest Active Recover 

2 Rounds

1x200 @15-30s Rest Pull Negative Split

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

Cool Down 200/5:00

1x200 Choice

4050 Yards 90 Minutes 

9-18-24 Descend to Dominate

Warm-Up 600/15:00

300 Choice 

100 Kick

100 Pull

100 Weak Stroke -25 Drill-25 Swim 

Pre Set 600/15:00

4x50 @10:15s Rest Choice Kick Done as Sprint Cycle

3x50 @:10s Rest Backstroke 3 Strokes 6 Kicks 

3x50 @:10-15s Rest Free Breathing 3/5/7 By 50 

2x50 @:10s Rest 3 Strokes Free 4 Strokes Back 3 Strokes Free 

Main Set 2300/50:00

1x200 @:30s Rest Fins and Paddles Stretch it out

2x50 @:15s Rest Build Each to 85%

1x100 @:20-:30s Rest  Choice EZ

8x50 @:15-20s Rest Choice Stroke Descend by pairs

1x400 @:30-1:00 Rest Choice Increase Your Dolphin Kicks Or Pullouts per 100 

6x50 @:15-20s Rest Choice Stroke Descend by pairs

1x300 @:30-1:00 Rest Choice  Increase Your Dolphin Kicks Or Pullouts per 100 

4x50 @:15-20s Rest Descend 1-4

1x200 @:30s Rest Choice Ez

2x50 @:30s Rest Free Fast

Cool Down 300/6:00

2x50 Choice Fast Break out - Smooth the Rest

1x100 Kick Ez

1x100 Choice Loosen

3800 Yards 86 Minutes

5-2-24 Mayday Medley

Warm-Up 800/20:00

1x300 Free Loosen

1x200 Kick  -25 Fly Kick -25 Flutter

12x25 @10s Choice Stroke 2Fast 1Ez

Main Set 2800/65:00

4x Rounds 

4x25 @15s Rest Fly Fast 

4x50 @10s Rest Free Desc.1-4

1x100 @15s Rest I.M Fast

1x100 @15s Rest Free Build

4x25 @15s Rest Free 3 Breaths Max

1x125 @20s Rest  Free Fast

1x50 @1:00 Rest Active Recovery

Cool Down  300/6:00

1x100  Free Breathing Every 3/5/3/5

2x50 -25 Double Arm Back Stroke -25 Free

4x25 Dolphin Dive

91 Minutes 3900 Yards

4-30-24 May's Muscle Mix

Warm-Up 1700/40:00

1x300 Free Loosen

*2 Rounds*

4x75 I.M.O K/D/S 

1x200 D.P.S Free

4x25 Choice Stroke Sprint Cycle 

Main Set 1950/45:00

*50's = (60% Max Effort-Low Intensity)

*100's=75% Max Effort -Medium Intensity 

*150's=90% Max Effort - High Intensity 

*200's= All out

4x50 @5's Back 

1x50  @20's Choice Stroke Ez

3x100 @10-15's Back 

3x100 @10-15's -50 Breast -50 Free

1x50  @20's Choice Stroke Ez

2x150 @15's Back 

2x150 @15's Free 75 Breast -75 Free

1x50 @20's Choice Stroke Ez 

1x200 @30's Back 

1x200 @30's Back 100 Breast 100 Free

Cool Down 300/6:00

6x50 Free Loosen

91 Minutes 3950 Yards

4-23-24 Flowery Freestyle Fun

Warm-Up 1000/25:00

2x Rounds

1x300 Free Loosen @ 6:00-7:00 

1x200 K/S 

Main Set 3000/60:00

16x50 @5-10s -25 I.M -25 Free

4x100 @15s Desc. 1-4 Free w/ Fins and Pads

4x75  @10-15s Desc. 1-4 Free w/ Fins

4x50  @10s Build to Fast w/ Pads

12x25 @10s -O Fast Fly -E Smooth Free

12x25 @10s Backstroke 2 Fast 1 Smooth

12x25 @10s Breaststroke 3 Fast 1 Smooth

12x25 @15s Free All Fast

Cool Down 300/6:00

6x50 Choice Smooth 

4300 Yards 91 Minutes

4-16-24 Tidal Power Pulse

Warm-Up  900/25:00

1x200 Choice Swim

1x200 Kick

1x200 Pull

4x75 -25 Scull -50 Build

Main Set 2700/60:00

8x25 @10s Choice Kick -Odds Fast

4x50 @10s  Choice Kick -Odds fast

1x100 @20s-Smooth, Choice Swim

6x50  @10s Choice Stroke Build Each to fast

4x75  @10s  3 at 80% One Smooth

4x75  @15s  3 at 90% One Smooth

4x75  @20-30s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

4x50  @10s  3 at 80% One Smooth

4x50  @15s  3 at 90% One Smooth

4x50  @20s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

Warm-Down 300/6:00

4x25 double arm back Stroke w/ a breast kick

4x25 Dolphin dive 

1x50 Kick

1x50 Swim

3900 Yards 91 Minutes

Aquatic Carousel 4-8-24

Warm-Up 600/10:00

200 Loosen

200 Kick

200 Pull

Kick 400/10:00

16x25 @5-10s Rest  Kick I.M.O

Back Stroke Drill 400/10:00

4x25 @5-10s Rest Single Arm Back Stroke 

4x25 @5-10s Rest  Double Arm Back Stroke

4x25 @5-10s Rest  1 Pull 6 Kicks

4x25 @5-10s Rest Perfect Back Stroke

 Main Set 2200/50:00

4x100 @10's Rest -25 Stroke -75 Free

4x100 @8's Rest -50 Stroke -50 Free

4x100 @5's Rest -75 Stroke -25 Free

1x100 Choice -Smooth

4x100  @3's Rest No Free

1x100 Choice-Smooth

2x200 @10's Rest  I.M Rest 10 Secs at each 50.

Cool Down 300/5:00

6x50s Free Check your Heart rate

3900 Yards 85 Minutes

4-2-24 Stroke Roulette

Warm-Up 1300/30:00

1x300 Free Looosen

4x50 @10s I.M.O- Kick/Drill

4x50 @10s I.M.O- Drill/Build

6x50 @10s I.M Switch

4x50 @5-10s  Free Desc. 1-4

4x25 @5-10s Sprint cycle 

Main Set 2300/60:00

4x125 @10s I.M  Done as 25-Fly-50 Bk-25 Br -25 Free

6x50  @5-10s Kick Desc. 1-3,4-6

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s  Choice Stroke Desc.1-4

2x100 @5-10s I.M

4x75  @5-10s Choice Stroke Desc.1-4

2x100 @5-10s I.M

Cool Down 300/10:00

6x50 Choice Loosen

3900 Yards 100 Minutes

3-26-24 Swim Fast or Float Home

Warm-Up 900/20:00

300 Free loosen

2x100 @10s Choice Kick

4x50 @10s I.M.O Drill/Build

8x25 @10s Desc. 1-4 ,5-8

Main Set 2400/50:00

2 Rounds 

4x25 @10s Fly Fast

1x200 @10s Choice Stroke Pull

4x25 @10-15s  Back Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s Breast Fast

4x50 @10s Choice Stroke Drill/Swim

4x25 @10-15s  Free Fast

1x200 @10s Choice Kick

Warm Down 300/6:00

2x75 Free Bi Lateral Breathing

2x50  Double Arm Backstroke

2x25  Dolphin Dive

3600 Yards 76 Minutes 

3-16-24 Swell Speed Symposium

Warm-Up 1000/25:00

300 Free

200 Back 

4x75 @15s I.M.O k/d/s

8x25 @10s-O Scull -E Build 

Main Set 2100/45:00

1x200 @10s Free Build to 70-80% 

4x50 @5-10s No Free Desc-1-4

2x75 @10s Free -50 Build-25 Sprint

3x100 @5-10s IM 

3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort

1x50 Dolphin Dive 

1x200 @5s Free pull with buoy,

4x100 @10s I.M -O Kick -E Drill

2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st

2x50 @15s Choice Stroke all out 

Speed 800/20:00

4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)

4x(1x50@10s Sprint No Free-  1x50@10s Smooth Free)

Cool Down 200/5:00

200 Choice Loosen 

95 Minutes 4100 Yards