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

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

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

11-18-23 Chlorinated Endurance Challenge

Warm-Up 900/20:00

300 Loosen

6x50 @10s Rest I.M Switch (fly/bk-bk/br-br/fr)x2 

4x50 @10s Rest Choice Stroke -25Drill-25Build

4x25 @10s Rest Sprint Cycle 

Drill 600/15:00

4x50Free Drill@10s Rest -Odds Fist Drill -Evens 3 Strokes 3 Second Glide

1x100@15s Rest Smooth Free

4x50 Back Stroke Drill @10s Rest-Odds Double arm backstroke -Evens 222 Drill. 2R Arm,2L Arm, 1 Full Back Stroke Stroke Cycle 

1x100@15s Rest Smooth Back Stroke

Kick 450/12:00

3x150 @10s Rest Kick as

-50 Smooth -50 Build -50 Fast 

Main Set 1800/45:00

3 Rounds

4x50 @5s Rest Free Desc. 1-4

1x200 @15s Rest I.M Or Free I.M

2x100 @10s Rest Choice Stroke -Odds Smooth -Evens Fast

-Reset-

Cool Down 200/4:00

4x50 Choice Stroke smooth

3950 Yards 96 Minutes

10-21-23 Bewitched Breaststroke & Frightful Fly!

Warm-Up 700/18:00

300 Free

6x50 @ 15s Rest:

Odds: Free Bilateral Breathing 3/5 by 25

Evens: 25 Back / 25 Breast

4x25 @ 10s Rest: Odds Breast, Evens Fly

Kick Set: 300/10:00

6x50 @ 15s Rest:

Odds: Flutter Kick

Evens: Butterfly Kick

Drill Set: 400/10:00

4x50 @ 15s Rest: Breast Stroke 1 Pull two Kicks

4x50 @ 15s Rest: Butterfly single-arm, Double arm, Single Arm 

Endurance and Technique: 1500/35:00

Technique Focus:

 4x125 @ 10-15s Rest:

50 Breast -focus on high elbow catch and glide

50 Free -Bi-Lateral breathing 

25 Fly -Focusing on undulating body movement

Endurance Emphasis:

 3x200 @ 10s Rest:

75 Free (steady pace)

25 Breast (emphasis on maintaining technique when tired)

75 Free (steady pace)

25 Fly (focus on maintaining form in fatigue)

Speed and Transition: 

4x100 @ 15s Rest:

25 Breast -Fast

25 Free -Easy

25 Fly -Fast

25 Free -Easy

Race Strategy: 750/20:00

6x75 @ 10s Rest:

50 Free (25 Fast / 25 Smooth)

25 Breast ( Build to a strong finish)

3x100 @ 10s Rest:

25 Fly (all out)

50 Free (Moderate/Fast Effort)

25 Breast (Focus on Glide)

Cool Down: 200/4:00

2x100 @ 2:00:

1st: 100 IM 

2nd: 100 Free 

3850 Yards  97 Minutes

10-19-23 From Breast’s Best Glide to Butterfly’s Sky High

Warm-Up 800/20:00

300 Free: Build by 75

4x50 @ 15s Rest: Free Bilateral  3/5 by 25

4x50 @ 10s Rest: Kick -Odds Flutter K -Evens Butterfly K

4x25 @ 10s Rest: Odds Breast, Evens Fly.

Breaststroke:  400/10:00

4x100 @ 15s Rest:

75 Breast focusing on gliding and strong pull.

25 Free: relaxed.

Butterfly: 450/11:00

6x75 @ 20s Rest: -50 Free -25 Fly 

Breaststroke & Butterfly Combo: 600/15:00

3x200 @ 20s Rest:

-50 Breast emphasizing technique.

-100 Free at a steady pace.

-25 Fly (focus on form)

-25 Breast to finish strong.

Freestyle Endurance: 800/20:00

4x200 @ 15s Rest:

1st: 200 Free Drill Mix them Up

2nd: 100  build + 100 smooth

3rd: 50  (fast) + 150  smooth

4th: Negative Split by 100 

Variation Set: 500/12:00

4x125 @ 15s Rest:

1st: -50 Breast -50 Free -25 Fly 

2nd: -25 fly  -50 Free  -50 Breast 

3rd: -50 Breast -25 Fly -50 Free

4th: -50 Free -50 Breast -25 Fly

Cool Down: 200/4:00

100 Breast

100 I.M

3750 Yards 92 Minutes 

10-17-23 Surfing the Stroke Spectrum

Warm-Up 600/15:00

300 Free - Increase speed every 100.

4x50 @ 10s Rest -Odds Free - Evens Back

4x25 @ 10s Rest -Odds Breast - Evens Fly

Breaststroke and Butterfly Drill Set 400/10:00

4x50 @ 10s Rest - Breast Stroke Drill -3 Second Glide.

4x50 @ 15s Rest -Butterfly single-arm -25 left, -25 right

Race Strategy Set 600/15:00

3x100 @ 10s Rest Alternating -50 Back-50 Free. first 50 strong and second 50 smooth.

4x75  @ 15s Rest -50 Free (25 Fast / 25 Smooth) -25 Back, Fast

Breast & Fly 1150/25:00

4x100 @ 10s Rest -Odds Breast Stroke - Even Freestyle

3x100 @ 10s Rest -50 Free  -25 Breast -25 Butterfly 

3x150 @ 10s Rest -50 Free -50 Breast -50 Free

Stroke Transition  600/15:00

4x50 @ 10s Rest

Odds: -25 Breast -25 Free

Evens: -25 Fly -25 Back

4x100 @ 15s Rest

1st: -25 Free -25 Fly -50 Backstroke.

2nd: 50 Backstroke  -50 Breaststroke.

3rd: 50 Breaststroke -50 Freestyle.

4th: I.M

Cool Down 300/6:00

3x100 @ 2:00

-100 Free -100 Back -100 Breast 

3650Yards 86 Minutes

10-14-23 Water Warriors' Weekend Challenge

Warm-Up  700/20:00

300 Free: Loosen 

4x75 @ :15s rest: -25 Free -25 Back -25 Streamline Kick

4x25 @ :15s rest: 

Technique and Transition Set: 500/15:00

3x50 @ :15s rest: Long Axis Rotation Drill -3 Strokes Free -4 Strokes Back -3 Strokes Free 

4x50 @ :15s rest: Freestyle - Zipper Drill, focusing on hand recovery.

3x50 @ :15s rest: Backstroke - Single arm, emphasizing rotation.

Kick Intensity Set: 300/8:00

3x100 Mixed Kick @ :15s rest: 25 Flutter (Free) / 25 Dolphin / 25 Flutter (Free) / 25 Dolphin.

Race Strategy Set: 1300/36:00

4x125 @ :20s rest: 75 Free steady pace + 50 Back building speed.

2x150 @ :20s rest: 50 Back moderate pace + 100 Free build.

5x100 @ :15s rest: Descend 1-5. Aim to drop time on each 100.

Power and Pacing Set: 600/18:00

4x25 @ :30s rest: Max Power Free, aiming for a low stoke count and maintaining speed.

2x100 @ :20s rest: Freestyle, swim the first 50 at 70% effort and the second 50 at 90% effort. 

4x25 @ :30s rest: Max Power Backstroke, similar to the freestyle 25's, aiming for minimal strokes but high velocity.

2x100 @ :20s rest: Alternating 50's of Backstroke and Freestyle. Try to match the pacing from the previous 100's, adjusting your effort as needed.

Cool Down: 200/4:00

4x50 @ :15s rest: Bi lateral breathing: 3/5/7/9 

Total: 3600yrds 101 minutes

10-10-23 Flip, Sip (water, of course), and Rip through the Lanes!

Warm-Up 800/20:00

300 Free – Loosen focus on long, efficient strokes.

4x50 @ :10s rest – Alt: 25 Back / 25 Free, 

4x50 @ :10s rest – Free, Desc. 1-4

4x25 @ :10s rest – 1/2 Fast 1/2 Easy -Odds Free -Evens No Free

Technique Set 600/15:00

6x50 @ :15s rest – Free Drill: -Odds Catch-Up  -Evens Fist Drill

4x50 @ :15s rest – Back Drill:  25 right arm, 25 left arm.

4x25 @ :10s rest – Free, Sprint Cycle 

Race Strategy Set 1800/40:00

4x150 @ :20s rest – Steady Pace

8x50 @ :15s rest – Odds: Free strong; Evens: Backstroke strong.

4x100 @ :20s rest – 1st 50 Backstroke at race pace, 2nd 50 Free easy.

4x100 @ :20s rest – 1st 50 Free at race pace, 2nd 50 Backstroke easy.

Speed Set 400/12:00

8x50 @ :15s rest – Odds: Backstroke, focus on underwaters and speed; Evens: Free, aiming for max speed while maintaining technique.

Cool Down 200/5:00

4x50 @ :10s rest – Choice Stroke, Cool Down

3800 yards 92 Minutes

10-7-23 From Paddle to Battle: Dive into the Deep End!

Warm-Up 800/20:00

300 Free Loosen

4x50 @ 10s rest - Back/Freestyle by 25, thinking of the changing colors of the Northern Lights.

4x50 @ 10s rest Flutter Kick W/ a Board

4x25 @ 10s rest - Sprint Cycle

Drill Set: 600/16:00

3x100 @ 15s rest - Free. Odd lengths: fingertip drag, Even lengths: full stroke.

4x50 @ 15s rest - Back. Count strokes.

2x50 @ 10s rest - Free with a focus on breathing. Breathe on one side going down, the other coming back. 

Main-Set 2000

1000/22:00

2x500 Free @ :30s rest:

1st 500:  Swim at a steady pace for the first 400, then pick up the speed for the last 100.

2nd 500:  start fast for the first 100  and then settle into a steady pace for the remaining 400.

600/15:00

3x200 @ :20s rest:

1st 200: Free - Start with a smooth and easy pace for the first 100, then gradually build your speed for the second half.

2nd 200: Back - Maintain a consistent pace throughout

3rd 200: Free -  Start strong and gradually decrease your speed.

400/10:00

4x100 @ :20s rest:

1st 100:  - Free. -25 Fast -50 Smooth -25 Fast

2nd 100: - Free.  maintain an even pace throughout this 100.

3rd 100:  - Back.  At a Strong Pace

4th 100: - Free. -50 Fast -50 Moderate

Cool Down: 100/2:00

100 Easy Choice 

3500 Yards 85 Minutes

10/3/23 Endurance Odyssey: Where Strokes Collide

Warm-Up 800/20:00

300 Free – every 4th length backstroke to mix it up.

4x50 Free Drill Finger Tip Drag Drill @ :15s rest: 

4x50 Back Drill 3/3/3, 3R/3L/3Stroke Cycles -6 stokes @ :15s rest:

4x25 Free – Descend 1-4 @ :10s rest.

Technique Set: 700/18:00

4x50 Free Desc 1-4@ :15s rest –

4x50 Back  Desc 1-4 @ :15s rest – 

4x100 Alternating 25 Free/25 Back @ :15s rest 

Main Endurance Set: 1600/35:00

2x400 Free @ :20s rest

#1: Every 4th length backstroke.

#2: Breathing every 3/5/7 By 25

4x200 @ :15s rest

 -Odds Back Stroke or  I.M No Free.

 -Evens Free

Distance Per Stroke: 400/12:00

8x50 @ :10s rest

Odd: Back – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Even: Free – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Cool Down: 100/3:00

100 Easy choice, with a focus on smooth technique and relaxed breathing.

3600 Yards 88 Minutes 

9-23-23 Back, Breast, and Beyond

Warm-Up 800/20:00

1x300 Free Loosen

6x50 @:10 Seconds Rest - Choice Kick alternating streamline kick and kick w/ a board

4x50 IM order by 50 (Fly, Back, Breast, Free) @:10 Seconds Rest

Pre-Set 600/15:00

2x150 IM (no free) @ 15 Seconds Rest

2x100 Free @ 10 Seconds Rest - Focus on technique and bilateral breathing

4x25 @ :10 Sec Rest:

1st & 3rd: Backstroke to halfway then switch to Breaststroke

2nd & 4th: Breaststroke to halfway then switch to Freestyle

Main Set: 1750/40:00

2x200 Free @:15-20 Seconds Rest

1. -100 Ez - 100 Build

2. -100 Fast 100 Smooth

3x150 IM Transition Work @ :20 Seconds Rest

1st: -25 Fly -25 Free/50 Back/-25 Fly -25 Free

2nd: 50 Back/50 Breast/50 Back

3rd: 50 Breast/50 Free/50 Breast

4x100 @ :15 Seconds Rest

Odds: 50 Back/50 Free 

Evens: 50 Breast/50 Free 

5x50 @ :10 Seconds Rest

Desc. 1-4 Hold Speed for 5

2x200 Pull Free @ :20 Seconds Rest

-Choice equipment

Sprint: 200/6:00

2x50 @ :20 Seconds Rest - IM transition sprints (Fly-Back and Back-Breast)

4x25 @ :15 Seconds Rest: Sprint free but use the turn of each IM stroke (e.g. Fly turn, Back turn, etc.)

Cool Down 200/4:00

4x25 Dolphin Dive

1x100 Smooth Free

3550 85 Minutes

9-16-23 Building Blocks of Back & Free

Warm-Up 600/14:00

300 Free 

100 Backstroke 

4x75 @ 15s rest

-Odds -25 bk -25 free -25 bk

-Evens -25 free -25 bk -25 Free

Pre-Set 600/ 14:00

4 x 100 Free -Odds Breathing every 3 - Evens Breathing every 5 @15s rest

2 x 100 Back -25 Right arm only bk -25 Left arm Only Bk -50 backstroke @ 15s rest:

Main Set 1700/

Part 1:  700/16:00

4 x 50 Free with fins @10s rest - 

2 x 50 Back with fins @10s rest -

2 x 75 Free @20s rest - 25 Drill 3/3/3 /50 swim. Drill: (3 strokes left side, 3 strokes right side, 3 alternating strokes)

2 x 75 Back @20s rest - -50 Drill 3/3/3 -25 Swim

Part 2 : 1000/22:00

3 x 200 Free Desc. 1-3 @30s rest:

2 x 200 -50 Free -50 Back @30s rest:

Pull Set 300/8:00

4 x 50 Free pull with pull buoy @15s rest - 

2 x 50 Back pull with pull buoy @15s rest -.

Cool Down 100/ 2:00

100 Choice Loosen

3300 Yards 76 Minutes

9-12-23 Freestyle and Backstroke with Drills and Race-Pace Strategies

Warm-Up 600/15:00

200 Free

100 Back Stroke.

4x50 Flutter Kick W/ a board. @ 10 Seconds Rest

2x50 Back Stroke Drill, 5 Strokes 6 Kicks 5 Strokes (5/6/5) @10 Seconds Rest

Drill/Preset 400/10:00

4x50 Single Arm Back Stroke - 25 Right arm -25 Left Arm @ 10 Seconds Rest

2x50 Back Stroke Drill 6 Kicks 1 Stroke (6 Kick Switch) @ 10 Seconds Rest

4x25 Distance Per Stroke Backstroke -Try to decrease stroke count every 25 @ 10 Seconds Rest

Main-Set (Choice of equipment) 2100/ 45:00

2x200 Freestyle Steady Pace @10-15 Seconds Rest

4x100 - Odds Back Stroke - Even Freestyle @10-15 Seconds Rest

4x50 Free Style Desc. 1-4  @ 10 Seconds Rest

4x50 -Odds Free - Evens Back Stroke @ 10 Seconds Rest

4x25 Your Choice of Stroke - Fast @ 20 Seconds Rest

4x50 -25 Fast Free-25 Smooth Backstroke @ 10-15 Seconds Rest

4x100 Back Stroke -50 Smooth -25 Build -25 Fast  @ 15 Seconds Rest

4x50 Streamline Kick on back @ 10 Seconds Rest

Cool Down 200/4:00

200 Smooth mix up your strokes 

3300 Yards 74 Minutes 

7-3-23 Swimming into the Fourth of July

Warm-Up 700/20:00

2x100 Freestyle  @ 10-15 Seconds Rest

6x50 -Odds Back Stroke - Evens Choice Stroke. @ 1:15-1:30

1x100 I.M 

1x100 Kick 

 

Fourth of July Fact #1: "Did you know the Declaration of Independence was actually voted on July 2nd, but it wasn't declared until July 4th, 1776?"

Drill 400/ 10:00

2x100 as -50 Free Style Drill 6k/5s/6k - 50 Build to 80 %( Kicks Should be Done in a single Hand Lead Position) @15-20 Seconds Rest

2x100 Breast Drill as -50 2k 1p  -50 1Pull 2-3 Second Pause and glide. @15-20 Seconds Rest

Fourth of July Fact #2: "The Liberty Bell in Philadelphia is tapped thirteen times every Fourth of July in honor of the original thirteen American colonies."

Main Set (Choice Equip) 2100/42:00

3 Rounds

2x200 Freestyle at 70% effort focusing on maintaining a consistent pace 30 Seconds Rest

2x100 Freestyle at 80% effort focusing on increasing pace and tempo Throughout the 100 15 seconds rest

1x100 Freestyle  sprint 1-minute rest

Fourth of July Fact #3: "John Adams and Thomas Jefferson, both signers of the Declaration of Independence and former presidents, died on the same day: July 4th, 1826."

Cool-Down 300/8:00

1x100 Kick

1x100 Swim

1x00 - 50 Back -50 Breast

Fourth of July Fact #4: "Three U.S. presidents, John Adams, Thomas Jefferson, and James Monroe, died on July 4th. President Calvin Coolidge was born on July 4th."

3600 Meters 90 Minutes 

6-26-23 Hydrodynamic Hustle: Speed and Endurance

Warm-Up 800 20:00

200 Loosen

6x50 Choice Stroke  -Odds Drill  -Evens  Swim @ 1:00-1:30

4x50 Kick - Odds butter Fly Kick -Even Freestyle Kick @ 1:15-2:00

2x50 Free  -Odd -25 Smooth -25 Builld - Even -25 Build -25 Fast @1:00-1:30

Pre-Set 600/16:00

4x50 Free - Odds Breathing Every 3 - Evens Breathing Every 5 @1:00-1:30

4x50 -25 Right Arm Back Stroke -25 Left Arm BackStroke. @1:15-2:00

4x50 Free Desc. 1-4 @1:00-1:20

Threshold (Choice Equipment)  800/20:00

4x100 Free - Done as a hard yet Sustainable Effort. Aim for a Consistent time on each one.  @1:40-2:30

1x200 Negative Split by 100 @ 3:30-5:00

4x50  Free Fast  @ 1:00-1:30

Main Set (Choice Equip) 1300/30:00

4x100  Free- Ascend 1-2. Desc 3-4. @1:40-2:30

1x200 Active Recovery @ 4:00-5:00 

8x50  Free Desc. 1-4, 5-8 1:00-1:30

1x200 Active Recovery @ 4:00-5:00

2x50  Free Fast  @ 1:00-1:30

Cool Down 200/5:00

200 Loosen 

3700 Meters 91 Minutes. 

4-29-23 Unleash the Power of the Elements !

Warm-up 800/22:00

200 freestyle, easy pace (Water: fluidity and flow)

200 kick with board, choice of stroke (Air: feeling the glide)

4x25 IM  (Earth: connecting with the core of the elements) @:40-:45

2x50 Free Descend each 50 (Fire: building intensity) @1:00-1:20

4 x 50  fingertip drag drill (Fire: igniting awareness and technique) @1:00-1:30

Pre-set 300/8:00 

6 x 50 @1:10-1:45

25 one-arm free, alternating arms every 6 strokes (Air: focusing on balance and extension)

25 catch-up (Water: enhancing catch and connection with the water)

Main set (The 4 Elements) (2400 yards):

Earth 600/ 15:00

4 x 50 back, focusing on rotation (mimicking the Earth's rotation) @1:00-1:30

1x200 free Pull with Buoy (Earth: grounding and stability) @3:30-4:30

1x200 Free Pull with Pads and Fins (Earth: enhancing the connection with the water)@3:30-4:30

Water 600/15:00

3x

1x100 IM or Choice Stroke (Water: exploring the flow of different strokes)@:1:30-2:00

1x50 Free kick (Water: creating currents and waves)@1:15-1:45

1x50 Free Swim (Water: immersing in the element)@1:00-1:30

Fire 600/15:00

4 x 50 Descend 1-4 (Fire: igniting the inner drive)@1:00-1:30

4 x 25 Sprint Free (flaring up like a flame)@:40-:45

4 x 50 Choice Stroke Descend each 50 (Fire: fueling the intensity)@1:00-1:30

4 x 25 Sprint Choice Stroke (Fire: blazing through the water)@:40-:45

Air 600:/15:00

4x100 - Odds Free breathing every 3, - Evens Backstroke (Air: balancing breath and movement)@:1:30-2:00

8x25 - Odds Free 3/6/3 Drill (Air: explore the balance between breath and body alignment), Evens Backstroke (Air: soaring through the water with smooth recovery)

Cool down 300 /6:00

200 easy swim, choice of stroke (Water: washing away fatigue)

100 easy kick (Air: letting your legs float)

3800 96 Minutes

4-22-23 Swim Smarter, Not Harder: A Pace-Based Swim Challenge

Warm-Up 800/ 16:00

200 easy freestyle swim

100  kick choice

100  pull choice

4 x 50  drill (choice stroke)  @:50-1:30

4x50 Free Desc each 50 to a moderate pace @:50-1:30

Pace Clock Challenge  2400/55:00

8 x 50  @ base pace, 10 seconds rest between each

4 x 100  @ base pace, 15 seconds rest between each 

2 x 200  @ base pace, 20 seconds rest 

4 x 100  @ base pace, 15 seconds rest between each 

8 x 50  @ base pace, 10 seconds rest between each 

2 x 200  @ base pace, 20 seconds rest between each 

*The goal of this main set is to keep your pace as consistent as possible throughout all distances. 

Pay attention to the clock and try to maintain the same pace for each 50-yard increment. 

For example, if your base pace is 45 seconds per 50 yards, you should aim to swim each 100 yards in 1 minute and 30 seconds, and each 200 yards in 3 minutes.

Stroke Work 600/ 15:00

4 x 50  (25 yards Single-arm Backstroke, 25 yards Full Backstroke) @1:00-1:30

4 x 50  (25 yards Breaststroke Pull with Dolphin Kick, 25 yards Full Breaststroke)@1:00-1:30

4 x 50 (25 yards 3-3-3 Drill, 25 yards Full Butterfly)@1:00-1:30

Cool-Down 200/4:00

200 Choice stroke ez.

4000/90 Mins

4-6-23 The Fast and the Furious: A 3800-Yard Workout for Speed Demons

Warm-Up 800/20:00

300 Free, every 3rd length backstroke 

200 Back every 4th length Breaststroke

100 Flutter Kick

200 Free with a 6-beat kick -Odd 25's Catch-up

Drill Set 400/10:00

4x100 @ 2:00-2:30

100 Free: -25 right arm -25 Left arm -50 3 Strokes 6 Kicks 

100 Back: -25 Right arm -25 Left Arm 25 Double arm -25 6 Kicks 5 Strokes 

100 Breast: -25 Streamline kick & glide -25 two-kick one-pull, -25 Fist -25 Breast Swim

100 Fly -25 Right arm -25 Left arm -25 ,2right,2left,2Full strokes -25 Fly Swim

Aerobic/Power Main Set: 1500 35:00

3x (2x150 + 1x200) (rest 15 sec between sets, 30 sec between rounds)

Round 1:

150 Free: 50 easy, 50 build, 50 fast

150 Free: 50 fast, 50 build, 50 easy

200 I.M (25 Fly, 25 Free, 50 Back, 50 Breast, 50 Free) Moderate effort

Round 2:

150 Free: 75 easy, 75 build

150 Back: 75 build, 75 easy

200 Free Pull  (paddles optional): 100 moderate, 100 fast

Round 3:

150 Free & Back: 50 Free, 50 Back, 50 Free

150 Free & Back: 50 Back, 50 Free, 50 Back

200 Flutter Kick  (fins optional): 50 easy, 50 moderate, 50 fast, 50 easy

Speed Set - Fins (Paddles Optional): 800/16:00

2 Rounds 100's @1:30-2:30

1x100 Free: 50 sprint, 50 easy

1x100 Back: 50 sprint, 50 easy

1x100 Breaststroke: 50 sprint, 50 easy

1x100 Fly: 50 FLY sprint, 50 Free easy

Cool-Down: 300/6:00

200 Free -Smooth

100 Choice -Ez

3800 Yards 87 minutes 

4-4-23 A Swim Workout to Rule Them All: 4000 Yards of Masterful Swimming

Warm-Up 800/20:00

4x200, 20s rest between each 200

1st 200: 100 free swim, 100 free drill (50 catch-up, 50 fingertip drag)

2nd 200: 100 back swim, 100 back drill (50 double-arm backstroke, 50 6-5-6 drill)

3rd 200: 100 breast swim, 100 breast drill (50 breaststroke with a dolphin kick, 50 2-kick-1-pull drill)

4th 200: 100 choice swim, 100 choice drill (mix and match strokes/drills)

Aerobic/Endurance Set(Choice Equip) 1600  / 32:00

4x400 free, 30s rest between each 400

1st 400: 2x(150 swim @ 70-75% effort, focus on bilateral breathing, 50 easy free)

2nd 400: 8x(25 easy free, 25 moderate free,80%)

3rd 400: 4x(75 swim @ 75-80% effort, focus on maintaining a strong kick throughout, 25 easy free)

4th 400: 2x(200 swim @ 80% effort, focus on maintaining a long, smooth stroke, 20s rest between each 200)

Speed and Strength Set 1400/30:00

2 Rounds 

4x50 free, max effort, with paddles @1:00-1:30 (focus on maintaining a high elbow catch and powerful pull)

4x25 free, max effort, no equipment @:30-:45 (focus on fast, efficient stroke turnover)

4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00

4x50 free, max effort, with fins @1:00-1:30 (focus on maintaining a strong kick and body rotation)

100 easy free-active recovery(focus on relaxed breathing and stroke efficiency)

Cool Down 200/4:00

1x100 Free focusing on long, smooth strokes

1x00 Choice

4000 Yards 86 minutes