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 

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

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 

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

4-2-24 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 

3-7-24 Sprint Cycles & Smiles

Warm-Up 1350/ 30:00

1x200  Free Loosen

2x150 @10-15s Free, as-50 Kick -50 Drill -50 Swim

1x200  Perfect technique Free

4x50 @5-10s Desc. 1-4

2x75 @5-10s Free k/d/s

1x100 @10s  I.M

4x25 @10s Sprint Cycle

1x100 Smooth 

Main Set 1900/40:00

2x ( 4x50 @5-10s  Choice Stroke Race Pace)

    ( 1x50 @30s Free Recover

4x50  @15s -25 Kick -25 No Free Swim

5x100 @10s Ascend 1-5

4x50  @5-10sFree -25 Kick -25 No Free Swim

2x ( 4x50 @5-10s Choice Stroke Race Pace)

    (  1x50 @30sRecover

Cool Down 600/15:00

1x200 Free Loosen

2x25 @5-10s Fast U/W 5 Fast Break out Strokes

2x50 @5-10s Free Fast Inside the flags!

2x25 @5-10s last 10 Yards All out

1x200 Ez

3850 Yards 85 Minutes

3-2-24 I.M. Impossible Mission

Warm-Up 1000/30:00

1x300 Free loosen

3x100 @10s Choice Kick

6x50  @10s I.M Switch

4x25  @10s Sprint Cycle 

Main Set 3000/60:00

1x50  @10s Fly

1x100 @5s Back

1x150 @10s Breast

1x200 @10s I.M

1x150 @20s Choice Stroke- Best Stroke Fast

1x100 @15s Choice Stroke -Worst Stroke Fast

1x50  @10s Choice Ez

1x50  @10s Fly Kick

1x100 @5s Back Kick

1x150 @10s Breast kick

1x200 @10s Free kick

1x200 @10s I.M Kick

1x150  @10s Choice Kick Best Stoke 

1x100  @10s Choice Kick worst Stroke 

1x50   @20s Free Fast

5x200 @10-15s Swim 

1.Choice 2. Free 3. Back 4. Breast 5. I.M

 

Cool Down 200/4:00

4x50 Choice -EZ

4200 Yards 94 Minutes

12-9-23 Reindeer Race Readiness

Warm-Up 900/20:00

200 Free

200 Free Pull-Choice Equip

200 Kick

6x50 @10s Rest Choice Stroke

-Odds Drill

-Evens Build

Pre-Set 600/15:00

6x100 @ 10s Rest

-Evens -25 Fly -25 Free 

-0dds Free I.M

Main Set 2000/45:00

5 Rounds 

4x100 @ 5-10s Rest

1. Free

2.No Free

3. I.M

4. Free Breathing every 5

5. Fast Free

Cool Down 200/4:00

200  Loosen

3700 Yards 84 Minutes

12-7-23 Winter Wave Warriors

Warm-Up 800/20:00

300 loosen -as 200 Free 100 Choice Stroke.

100 I.M

4x50 @5-10s Rest Kick

2x100 Free- Pull

- with buoy

- With Buoy and paddles

Drill 450/12:00

3 Rounds 100=Drill,50=Build- Change Strokes by round.

1x100 @ 10s Rest

1x50 @ 5-10s Rest

*Drills Suggestions Bk-2,2,2 - Br,-1P 3Sec Glide. -Free 3/6/3

Kick 400/10:00

8x50 @5-10s Rest 

-O -25 Fly Kick-25 Free Kick

-E -25 Br Kick-25 Fly Kick

Pre-Set 500/12:00

2 Rounds

4x25 @5s Rest I.M Order Or Free Drill

1x50 @5s Rest Smooth Free

2x25 @5-10s Free Fast Free Fast

1x100 @10s Rest Free Breathing 3/5 by 25

Main Set 1500/35:00

6x50  @5-10s Rest -Free Smooth

8x25  @10s Rest - Fly Or Free All out

3x100 @10s Rest -Free  Active Recovery

8x25  @10s Rest - Bk All out

1x300 @15s Rest -Free Active Recovery

8x25  @10s Rest-Br or Free All out

Cool Down 200/5:00

4x50  Mix-up Strokes- Ez

12-2-23 Winter Waves

Warm-Up 900/25:0

300 Free or Free I.M

4x75  Free @10s Rest

-O -50k -25 Build

-E -25 Build -50K

6x50 @ 5s Rest  I.M Switch

(fly/bk- bk/br-br/free)

Kick 500/12:00

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

4x50 @5s Rest  No Free Kick Desc. 1-4

4x25 @5s Rest  Choice Kick -O Fast -Even Smooth

Pull 600/15:00

2x200 @10s Rest Pull (Choice Equip) Negative Split 

4x50 @10s Rest (Choice Equip)  -25 Smooth -25 Fast

Main Set 1200/30:00

1x300  @15s Rest Free - breathing every 3/5 By 50

2x200 @10s Rest  1. Build Free 2.Backstroke 

3x100 @10s Rest 1. Free 2. Back 3. Choice stroke -Build each 100 to fast

4x50  @10s Rest I.M Order by 50.

Speed Set 500/12:00

10x50 @ 10s Rest

- O -25 Smooth -25 Fast 

- E -25 Fast -25 smooth

Cool Down 200/4:00

200 Stretch it out

3900 Yards 98 Minutes

11-30-23 November's Swan Song

Warm-Up 1000/25:00

4x100 Free Desc. 1-4

4x75- Choice Stroke -50 Drill -25 build

4x50 Kick Desc. 1-4

4x25 Build to Fast

Pre-Set 800/20:00

4x50 @ 5-10s Rest

-O Free breathing every 5 -E Backstroke smooth

3x100 @ 5-10s Rest

1. I.M 2. Breaststroke 3. Freestyle, negative split 

2x150 @10's Rest

1.  Choice Kick 2. Swim-50 Back, -50 Breast, -50 Free

Main Set 1800/45:00

3x300 @ 15s Rest

1. Steady free 2. Pull with buoy 3. Build to 80%

3x200 @ 10s rest

1. Backstroke 2.Free I.M 3. Negative Split

3x100 @ 5-10s Rest

1. Fast Free 2. No Free.3Fast Free

Cool Down 300/6:00

3x50 @10s rest Build

3x50 @10s rest Ascend

3900 Yards 96 Minutes

10-28-23 Broomsticks are Overrated: We Swim!

Warm-Up - 600/15:00

200 Free - Focus on a long, smooth stroke.

4x50 @ 15s Rest: -25 Free build -25 Choice stroke.

4x50 @ 10s Rest: -Odds Kick (Flutter/Choice) -Evens Pull.

Pre-Set - 400/10:00

4x100 @ 10s Rest: -25 Drill -25 Swim x2. Choose a different stroke each time.

Set 1 – 1100/26:00

4x275 @ 10-15s Rest:

1: 175 Free (threshold pace) / 100 IM

2: 100 IM / 175 Free (threshold pace)

3: 175 Free (threshold pace) / 100 IM

4: 100 IM / 175 Free (threshold pace)

Threshold pace =70-80% Max Effort

Set 2 – 900/22:00

3x300 @ 20s Rest:

1: 100 Fast Free / 100 Moderate Breast / 100 Easy Free

2: 100 I.M / 100 Fast Free / 100 Easy Free

3: 100 Easy Free / 100 Fast Back / 100 Moderate Free

Stroke Transition - 700/18:00

4x175 @ 20s Rest:

1: 50 Free / 25 Back  / 50 Breast / 50 Free 

2: 50 Free / 25 Breast  / 50 Fly  / 50 Free

3: 50 Free  / 25 Fly / 50 Back / 50 Free

4: 100 I.M /75 Free

Pull & Breathing Pattern – 400/10:00

4x100 @ 10s Rest:

Pull buoy, no kick. Change breathing pattern every 25 (3, 5, 3, 7 for Free).

Cool Down - 200/4:00

4x50 Choice Stroke @ 15s Rest:

4300 Yards 105 Minutes

10-26-23 Vampire Velocity Ventures

Warm-Up 700/18:00

300 Free loosen

4x50 @ 15s Rest: -25 I.M -25 Free

4x50 @ 10s Rest: -Odds Drill - Even As Few Breaths as Possible

Pre-Set 400/12:00

4x100 @ 10s Rest: Descend 1-4. Start moderately and push the speed on each subsequent 100.

Set 1 1200/30:00

8x150 @ 10-15s Rest:

1, 3, 5, 7: 50 Free (sprint) / 100 Easy-Moderate Free

2, 4, 6, 8: 100 Free (sprint) / 50 Easy Free

Set 2  800/20:00

8x100 @ 10s Rest:

1-2: 25 Easy / 25 Fast / 25 Easy / 25 Fast

3-4: I.M

5-6: 50 Easy / 50 Fast

7-8: 50 Fast / 50 Easy

Kick Set   400/10:00

8x50 @ 10s Rest:

Odds: Flutter kick 

Evens: Choice kick all out

Cool Down 300/7:00

3x100 @ 15s Rest:

1st: 100 IM, easy

2nd: 100 Back, steady

3rd: 100 Free, focus on relaxation

3800 Yards 97 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