3-16-26 Pressure Without Panic

Warm Up 800/20:00

300 Loosen

4x50 @:10-15s Rest -25 Kick -25 Drill

4x50 @:10-15s Rest -25 Drill -25  Swim

4x25 @:10s Rest Choice Stroke Build to 80%

Pre Set 800/20:00

2 Rounds 

4x50 @:10-15s Rest Descend 1-4 (Increase Speed & Lower Stroke Count)

2x75 @:15s Rest -25 Scull -25 Swim  -25 Build

1x50 @:15s Rest Silent Swim

Set #1  900/20:00

3 Rounds 

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

Set #2 800/20:00

4x200 @:20s Rest

#1 -50 Smooth -50 Fast

#2 -Negative Split

#3 -Build Each 50 to 80% Within the 200

#4 - Best Sustainable Pace

Set #3 600/15:00

6 Rounds 

1x50 @:15s Rest Smooth 

1x50 @:30s Rest Fast

Cool Down 200/5:00

200 Choice

4100 Yards 100 Mins 

10-11-25 Efficiency Under Fire

Warm Up 900/20:00

300 Choice Loosen

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

4x50 @:15s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint cycle (-25½ smooth / ½ fast, -25 ½ fast/ ½ smooth,-25 Build, Fast)

Pre Set 600/15:00

4x75 @:10-15s Rest #1-3 Descend #4 -75 Build -25 Fast

4x50 @:15s Rest -Odds Distance Per Stroke -Evens -25 Build -25 Fast

1x100 Kick Active Recovery

Main Set 2200/50:00

2x200 @:15-20s Rest Descend 1-2 

4x100 @:10-15s Rest  Hold Same Pace As Final 200

1x300 @:20s Rest Build by 100

3x100  @:10-15s Rest Hold Pace of last 100 in 300

1x300 @:20s Rest Build by 100

6x50 @:15s Rest 90% Effort (fast but with control, count strokes)

1x100 @:30s-1:00 Min Rest Active Recover

4x25 @:15s Rest All out

Cool Down 200/5:00

4x50 Choice

3900 Yards 90 Minutes

4-5-25 Race Ready Reps

Warm Up 1000/25:00

300 Choice Swim

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

4x25 @:15s Rest Free As Few Breaths as Possible

4x50 @:10s Rest Descend 1-4

1x100 -25 Double Arm Back -25 Breast with a Dolphin Kick

1x100 Swim Breathing 3/5/7/3 Per 25

Pre Set 900/20:00

4x25 @:10-15s Rest Sprint Cycle 

2x50 @:15-30s Rest Dive Or Push Sprint to 15m Cruise to Finish

4x50 @:10-15s Rest Pull Focusing on Lowest Stroke Count Possible

2x100 @:15-30s Rest Build Each 25 to Fast

1x100 Active Recovery

Race Simulation 1400/30:00

2x100 @:2-3 Mins Rest Main Stroke All out - Get your time.

1x200 @:Reset  Active Recovery

2x50 @1-2:00 Mins Rest, All Out. Get Your Time. Trying to be Faster than your 100s.

1x200 @Reset Active Recovery 

2x100 @:2-3 Mins Rest Main Stroke All out -Compare your times

1x100 @ Active Recovery

Rebuild Speed 600/15:00

4x25 @:10s Rest -Odds Scull -Evens Swim

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

4x75 @:20-30s Rest -25 Lowest Stroke Count Possible -25 Build  -25 Sprint

Cool Down 200/5:00

1x100 Choice Swim

1x100 Back or Breast

4100 Yards 95 Mins 

2-26-25 Masters Meltdown

Warm Up 1000/25:00

200 Swim 

200 Kick -25 Fast -25 Smooth

200 Freestyle I.M (-50 Free -50 BK -50 Br -50 Free)

200 Drill 

200 Pull Negative Split

A.600/15:00

12x50 @:10-15s Rest

 -Odds, Fast Rotate Through -25 Fly/Bk/Br -25 Free 

-Evens -50 Free Distance Per Stroke

B. 1000/25:00

2 Rounds 

1x250 @:15-30s Rest Free Negative Split -80/90% Max Effort by 125

1x250 @:15-30s Rest -25 Fly -50 Back -75 Breast -100Free

C. 900/20:00

6x75 @:10-15s Rest

#1-2 -25 Fly -50 Bk

#3-4 -25 Bk -50 Breast

#5-6 -25 Breast -50 Free 

9x50 @:10-15s Rest I.M Switch (Fly/Bk Bk/Br Br/Free)

#1-3 Drill

#4-6 Swim 

#7-9 Fast

Cool Down 300/5:00

200 Back 

100 Free

3800 Yards 90 Minutes

1-2-25 Fresh Starts, Fast Finishes

Warm Up 800/20:00

300  Choice

200  Kick

4x50 @:10-15s Rest I.M Order Drill/Swim

4x25 @:10-15s Rest Sprint Cycle 

Drill 500/10:00

4x25 @:10-15s Rest Front Scull

4x25 @:10-15s Rest Free Thumb Your Thigh Drill

2x50 @:10s Rest 3 Strokes 3 Second Glide

2x50 @:10-15s Rest Finger Tip Drag Drill

4x25 @:10-15s Rest Catch Up Drill (thumb touches thumb) Fast Kick

Main Set 2500/55:00

(Choice Stroke Choice Equipment)

5x100 @:15s Rest Smooth

5x100 @:15s Rest Last 25 is Fast

5x100 @:15-20s Rest Last 50 is Fast

5x100 @:15-25s Rest Last  75 is Fast

5x100 @:15-30s Rest Fast 

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ a Breast Kick

4000 Yards 90 Minutes

7-12-23 Speed and Stamina Fusion

Warm-Up 800/20:00

8x50 Nice and Smooth Done as 

4-Freestyle

2-BackStroke

2-Breast Stroke 

2x100 Kick W/ Board #1 Free #2 -50 Fly kick -50 Breast Kick

2x50 Free. Choice of Pull Equip, Focus on distance per stroke and bilateral Breathing

2x50 Choice Stroke Done as -25 Fast -25 Smooth -25 Smooth -25 Fast

Main Set 1800/45:00

4x50 Choice of Stroke Desc. 1-4

Pyramid : (Choice Equip)

-50   -80-90% of max speed 20 Seconds Rest

-100  -25 Fast -25 Smooth 10-15 Seconds Rest

-150  at a challenging pace. After this, take a 40-second rest.

-200 -Free i.m(instead of butterfly-freestyle) 20 Seconds Rest

-150  challenging pace. After this, take a 40-second rest.

-100 25 Fast -25 Smooth 10-15 Seconds Rest

-50 80-90% of max speed  20 Seconds Rest

IM Set: 

4x100 I.M, 10-15 Seconds Rest in between 

Fins Set:

 4x50 freestyle sprints with fins at max speed, adequate rest to maintain speed -30 Seconds Rest

Cool Down 200/5:00

100 Free

50 Back

50 Breast

2800 Meters 70 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