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

3-27-26 Hold Then Hammer

Warm Up 800/20:00

200 Swim

200 Pull 

4x50 @:10s Rest Kick

4x50 @:10-15s Rest Build

Pre Set 400/10:00

8x50 @:10-15s Rest

-Odds Drill

-Evens Build

A. 1200/25:00

3 Rounds

1x100 @:15s Pull -75 Free breathe 3/5/7 by 25, 25 Backstroke

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

4x25 @:10s Rest Kick Desc. 1-4

B. 1000/20:00

2 Rounds

4x50 @:10-15s Rest Build to  Fast

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

4x25  @:10-15s Rest-Odds Smooth -Evens Fast

C. 300/5:00

12x25 @:15s Rest 2 fast / 1 smooth x4

Cool Down 200/5:00

200 Choice

3900 Yards 85 minutes

3/4/26 Relentless Forward Motion

Warm Up 1000/25:00

400  -100 Free -100 Back

300  -50 Free -50 breast

4x25 @:15s Rest Fly

1x200 Pull breathing 3/4/5/6  Per 50

Pre Set 600/10:00

6x100 @:15-20s Rest 

-Odds -50 Kick -50 Swim Build to 80%

-Evens -50 Drill -50 Swim

Main Set 1800/40:00

3 Rounds

1x300 @20-30s Rest Swim

-Descend by round

-Round 1: ~60%,Round 2: ~70%,Round 3: 75–80%

4x50 @:15s Rest Best Average 

-Try to make the average faster each round

*Best Average = Fast + consistent times. Don’t fade.

1x100 @Reset Active Recovery (Swim Kick or Pull)

Power Finisher 400/10:00

8x50 @:20-30s Rest

-Odds Fast (90-95%)

-Evens -25 Kick -25 Swim

Cool Down 200/5:00

200 Easy

4000 Yards 90 Minutes

11-26-25 Aerobic Engine Builder

Warm Up 900/25:00

400 Every 4th 25 No Free

300 Pull -50 Breathing to the right -50 Breathing to the left

200 Kick

Drill 500/10:00

8x25 @:10-15s Rest

-Odds Freestyle with a Dolphin Kick, 1 Dolphin Kick per Stroke -Evens Fist Drill

4x50 @:10-15s Rest -Odds Finger Tip Drag -Evens 3 Pulls 6 Kicks

1x100  Distance per Stroke -Reduce strokes by 2 each 25 if possible 

Aerobic 1000/25:00

Pick a pace you can hold but don’t want to hold.

Think 80% effort, ~10s rest per 100 if these were repeats.

Example:

1:30 Per 100 =400 @6:00, 300  @4:30, 200 @3:00

1:45 per 100 =400 @7:00, 300 @5:15, 200 @3:30

2:00 Per 100 =400 @8:00, 300 @6:00, 200 @:4:00

1x400 @

1x300 @

1x200 @

1x100 Active Recovery  

Speed 1100/30:00 

2x200 @:20s Rest #2 Faster than #1

3x100 @:15s Rest Descend 1-3

4x50 @:10-15s Rest Descend  1-4

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

Cool Down 200/5:00

4x50 Choice 

11-12-25 Aerobic Speed Builder

Warm Up 900/25:00

300 Choice Loosen 

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

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

4x25 @:15s Rest Underwater Kick (Dolphin/Flutter) As far as possible (Fins)

Pre Set 700/15:00

2 Rounds

2x50 @:10-15s Rest Kick Build to 80%

2x50 @:10s Rest Drill/Swim (Focus on Distance per stroke)

1x100 @:15s Rest Pull W/ Paddles Breathing 3/5/ by 25

1x50 @:20 Rest Swim Build to 90%

Main Set 2000/45:00

2 Rounds 

1x300 @:30s Rest

Round 1: Build by 100

Round 2: -100 Free / 100 I.M / 100 Free

4x100 @:10-15s Rest

Round 1:  Hold consistent pace (80–85%) within 2 seconds

Round 2: Choice Stroke Build each 100 to 80-85%

4x50 @:10s Rest

Round 1: Descend 1-4

Round  2: Choice Stroke Build 

4x25 @:15s Rest

Round 1:  -Odds Sprint -Evens Smooth

Round 2: Choice Stroke Sprint 

Cool Down 200/5:00

4x50 #1 Back, #2 Breast, #3 Free, #4 Choice

3800 yards 90Minutes

11-1-25 Four-Stroke Fusion

Warm Up 900/20:00

300 Choice - Mix Up Strokes

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

4x50 @:10s Rest Descend 1-4

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

Pre Set 800/20:00

2 Rounds 

4x25 @:10s Rest I.M

4x50 @ I.M Order Drill/Swim 

1x100 @:15s Rest I.M

Drills

Fly: 3R 3L 3Full,4k 1 Pull 

Back:3 Strokes 6 Kicks, Double Arm Back. 

Breast: 1Pull 3 Second glide 1 Pull 2 Kicks. 

Free: Zipper, Fingertip Drag

Main Set 2000/50:00

4 Rounds

1x200 @:20-30s Rest  As -25 Fly -50 Back -50 Breast -75 Free

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

4x25 @:15-20s Rest I.M Sprint

Cool Down 200/5:00

4x50 #1.Backstroke #2.Kick #3.Smooth Free  #4.Choice

95 Minutes 3900 Yards

9-15-25 Edges and Effort

Warm Up 900/25:00

3x100 @:15s Rest Free #1 Smooth #2-3 Build Each to 80% Effort

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

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

4x25 @:10-15s Rest  Sprint  Cycle (#1.1/2 Fast 1/2 Smooth. #2.1/2 Smooth 1/2 Fast #3. Build #4. Fast)

Pre Set 600/15:00

I.M Switch = (Fly, Back -Back/Breast -Breast/Free Do this twice to make 6x50's)

6x50 @:10-15s Rest I.M Switch Kick 

6x50 @:10-15s Rest I.M Switch Swim (First 3x50s Done as Fist Drill)

Main Set 1800/45:00

3 Rounds 

1x200 @:15-30s Rest Descend by Round

3x100 @:10-15s Rest Descend 1-3

2x50 @:15s Rest First one Fast Second, One Recover

Cool Down 200/5:00

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

3500 90 Minutes

7-1-25 Cruise Then Crush

Warm Up 800/20:00

200 Choice loosen

200 Kick

4x50 @:15s Rest Pull W/ Paddles -Holding the paddles without the strap(Focus on High Elbow Catch)

4x50 @:15s Rest: Odds Fly/BK: Evens Br/Free

Main Set 3000/65:00

4x50 @:10-20s Rest Build

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Best Tech Free

5x100 @:15-20s Rest W/ Fins Desceend 1-3, Ascend 4-5

2x250 @:20-30s Rest W/ Paddles Smooth and Aerobic

1x500 @:30s Rest Every 4th 50 Pick Up the Pace

2x250 @:20-30s Rest Negative Split 

5x100 @:15-20s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

3-6-25 Suffering with Style

 Warm-Up:900/ 20:00

300 loosen

6x50 @:10s Rest I.M Switch 

4x50 @:10s Rest Free Descend. 1-4 

4x25 @:10-15s Rest Rest Sprint Cycle 

Pre-Set:450/12:00

3x(3x50)@:10s Rest Descend 1-3 Within Rds 

*Change Strokes Per Rd

Kick Set:400/10:00

16x25@:10s Rest

Odds: Fly Kick OR Breast Kick

Evens: Free Kick Sprint to mid-pool -Steady after

Pull Set:600/15:00(Snorkel)

3x200@:15s Rest Free Build 

#1: Buoy

#2: Buoy and Paddles

#3: Paddles and Fins

Main Set1125/25:00

5 Rounds:

1x100 @:10-15s Rest lowest Stroke Count possible per 25

1x50  @:5s Rest Build 

3x25  @:10s Rest Fast

Sprint Set:225/8:00

9x25 @:15s Rest

Odds: Underwater max distance into smooth 

Evens: Sprint 

Cool Down:200/5:00

200 Loosen

3900 Yards 95 Minutes

4-6-24 Ripples of Renewal

Warm-Up  1000/25:00

200 Swim

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 500/12:00

*Ask For Drills!!

10x50 @10s Rest Choice Stroke Drill

Kick 600/ 15:00

5x100 @ Desc.1-4 Hold Pace for 5

1x100 Smooth 

Main Set 1800/40:00

2 Rounds

3x200 @10-15s Rest  Free Desc. 1-3

4x50   @5-10s Rest Choice Stroke Build to Fast

1x100  @20s Rest Active Recovery.

Cool Down 200/5:00

8x25 Double Arm Back Stroke With a Breaststroke kick

4100 Yards 97 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

9-13-22 Aerobic Base building

Warm-Up 600/20:00

3x100 Loosen Last 25 Backstroke @1:30-2:30

4x75 I.M.O no fly @ 2:00-3:00

4x25 Scull @ :45-1:00

4x50 Freestyle Pull w/Buoy @1:00-1:30

Kick (Fins Optional) 400/12:00

16x25 Kick 45:-1:00

-Odds Fly/Choice kick

-Evens Free Kick

Drill 900/11:00

2 Rounds

2x50 as Fist Or Catch-Up Drill @ 1:00:1:30

2x75 as-25 R arm Free, 25- L arm Free 25-3 Strokes 6 Kicks Free Style @2:00

2x100 Free w/ Bi lateral Breathing @ 1:30-2:30

 

Main Set 1800/36:00

3 Rounds 

1x250 Freestyle Rest 20 Seconds

1x150 Freestyle Rest 15 Seconds

1x50 Back Stroke Rest 10 Seconds

Cool Down 100/2:00

100 Smooth

81 Minutes 3800

5-31-22 Aerobic Base building

Warm-Up 1000/ 20:00
200 Swim
2x100 Kick@2:00-2:15
4x50 I.M.O Drill/Swim @1:00
6x50 Desc 1-3 @1:00
4x25 Sprint Cycle @ :30

Pull 900/16:00
3x
     1 x 50 Swim No Free @1:00 
     1 x 200 Paddle or Pull Build Each 25 @3:30-4:00
     2 x 25 Fast Choice Stroke @:30
Main Set -Aerobic 1600/ 32:00
4 x 175 Free @ 3:00-3:30
4 x 125 Kick @ 2:30-3:00
4 x 75 Stroke @ 1:15-1:30
4 x 25 No breath swim @ :45-1:00
 
Cool Down 200/ 4:00
4x50  Smooth Free @1:00

 3700 Yards 72 Minutes