3-9-26 Smooth Beats Spin

Warm Up 900/20:00

300 as -100 Free -50 Back x2

4x50 @:10-15s Rest -25 6k Switch (Freestyle) -25 Build

4x50 @:10-15s Rest Streamline Backstroke Kick

4x50 @:10s Rest 

#1. Single Arm Free (right)

#2.Single Arm Free (left)

#3 Backstroke Build 

#4. Freestyle Ascend

Pre Set 600/15:00

3 Rounds 

1x75 @:15s Rest -25 Scull -25 Count Strokes -25 Build, Hold Count

1x100 @:15s Rest -Negative Split, (Faster + Fewer Stroke)

1x25 @:10-15s Rest -Fast, Hold Stroke Count

Main Set 2000/45:00

4 Rounds (Mix and Match Equipment Per Round)

1x200 @:20s Rest Long Smooth Free -Count strokes first 50(Maintain)

4x50 @:10-15s Rest 

-Odds, Fast as few strokes as possible 

-Evens, Smooth

1x100 @:20s Rest -Fast, Holding as few strokes as possible

Cool Down 200/5:00

200 Choice

3700 Yards 85 Minutes

12-1-25 Pop And Power

Warm Up 850/20:00

300 Choice Loosen

4x50 @:10s Rest -25 Kick -25 Swim

4x50 @:10-15s Rest Drill #1.-3R 3L #2. Zipper #3. Fingertip Drag #4.Catch Up

6x25 @:10-15s Rest -Odds 1st 10 Yards Fast -Evens Last 10 Yards Fast 

Pre Set 600/15:00

4x25 @:10s Rest Kick Build to Fast

4x50 @:15-20s Rest  Choice Stroke -25 Build -25 Fast 

4x25 @:15-20s Rest Drill - Fast

2x100 @:15s Rest -25 Sprint -75 Distance Per Stroke

Main Set 1400/30:00

8x25 @:15s Sprint Cycle (-½ Fast/½ EZ, -½ EZ/½ Fast, Build, Sprint)

4x50 @:20-30s Rest -25 Build -25 Sprint

6x50 @:10-15s Rest Descend 1-4 Hold Pace 5-6

4x25 @:10-15s Rest Max U/W Dolphin Kick -transition into 6-kick switch

2x100 @:15s  Rest  #1. -25 Kick -25 Drill -50 Swim #2. Negative Split

8x25 @:15s Rest -Odds Build -Evens Sprint

4x50 @:10s Rest Pull W/ Buoy #1. Buoy at Ankles #2. Buoy at Knees #3. Buoy at Thighs #4. No Buoy - Over Kick

Kick 600/15:00

3x100 @:15s Rest Push And Glide As Far as possible off of Each wall Smooth Kick

6x50 @:15s Rest -Odds Swim Drill -Evens Kick Build

Cool Down 200/5:00  

4x50 Choice 

3650 Yards 85 Minutes

10-15-25 Fire Then Flow

Warm Up 800/15:00

300 Choice Loosen

4x50 @:10-15s Rest Choice Stroke -25 Kick -25 Swim 

4x50  @:10-15s Rest

#1. Catch Up

#2. 3Right Stroke 3Left Strokes

#3.  Fist

#4. Zipper Drilll

8x25 @:10-15s Rest Sprint Cycle 

Pre Set 600/10:00

4x25 @:10s  Rest Streamline Underwater as far as possible off the wall-After Swim Ez  To wall

4x50  @: 10-15s Rest

-Odds, Kick Builld 

-Evens, -25 Drilll -25 Build

4x50  @:10-15s Rest Descend 1-4

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

Main Set 2000/45:00

A. 500

4x25 @:15-20s Rest Choice Stroke Fast

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

4x50 @:10-15s Rest  Descend  1-4

1x100 @Reset Active Recovery

B. 700

4x50 @:15s Rest Choice  Stroke -25 Fast -25 Smooth

3x100 @:15-20s Rest -75  Build  -25  Fast

4x25  @:10-15s Rest Kick Fast

1x100 @ Reset Active Recovery

C.850

4x25 @:10s Rest Distance Per Stroke 

3x50 @:15s Rest Build Each to Fast

3x100 @:15s Rest  -25 Sprint  -75 Smooth

1x100 @1:00 Min Rest Active  Recovery

1x100 @:30s Rest  Choice Stroke Build

4x25 @:15s Rest All Out

Cool Down 200/5:00

4x50 -25 Double Arm Back -25 Smooth

3650 Yards 85 Minutes

10-6-25 Efficiency Meets Effort

Warm Up 800/20:00

3x100 @:10-15s Rest#1-2 Smooth #3. Build

4x50 @:10-15s Rest Free Drills 

#1 Catch Up Drill 

#2. 3Right Arm Strokes 3Left Arm Strokes 

#3. 3 Strokes 6 Kicks 

#4. 3 Strokes On Your Stomach 4 on your 

2x100 @:10-15s Rest Pull  W/ Bi lateral Breathing

2x50 @:10-15s Rest -25  Fist Drill -25 Build 

Pre Set 600/15:00

1x200 @:20s Rest Count you Strokes Each 50 Try to Decrease Strokes

4x50 @:15s Rest Descend 1-4 Trying to use your lowest stroke count

4x25  @:10-15s Rest Free As Few Breaths of Possible

1x100 @ Pulll Breathing 3/5/7/3

Main Set 2100/50:00

A.(600)

2x100 @:15s Rest -25 Drill -25 Swim

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

4x25 @:10-15s Rest Sprint Cylcle  (-25 ½Fast ½Smooth -25 ½ Smooth ½Fast -25 Builld -25 Sprint )

1x100 @ 

B. (800)

1x200 @:20-30s Rest -50  Drill -50 Build -50 Fast -50 Smooth

4x100 @:10-15s Rest

#1. -25 Drill -75 Swim 

#2. 50 Drill -50 Swim 

#3. Build 

#4. Fast

4x50  @:10-15s Rest -Odds Build W/Fist Drill -Evens 3strokes/6kicks/3strokes

4x25  @:15s Rest Choice Stroke Fast

C.(700)

6x50 @:15s Rest  Build -Odds Kick -Evens Swim 

4x25 @:10-15s Rest Streamline Underwater As Far as Possible 

1x200 @:20s Rest Pull Negative Split Breathing 3/5 by 50

1x100 @:15s Rest  -25 Drill -25 Swim

4x25 @:15s Rest Fast

Cool Down 200/5:00

4x50 Choice

3700 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

2-19-25 Paddle & Power

Warm Up 800/20:00

4x100 @ -75 Swim -25 Choice Drill 

-Even Lane, Drill Stroke= Fly/Breast 

-Odd Lane, Drill Stroke= Back/Breast

4x100 @:10s Rest Kick #1.Flutter Kick #2.Dolphin Kick(Focus on Underwaters) #3.Breast Kick #4.-25 Right Side Kick -25 Left Side Kick

Set 1 1000/20:00

4 Rounds

1x25 @10s Rest Drill

1x50 @10s Rest Build 

1x75 @:15s Rest Fast

1x100 @:20s Rest Active Recovery

Set 2 800/20:00

4x100 @:15s Rest  Pull W/ Snorkel Paddles (Limit Stroke Count 12-18 Strokes per 25)

4x100 @:15-20s Rest -50 Fist Drill -50 Build 

Set 3 900/20:00

1x200 @:15s Rest -50 Breathing every 3 -50 Breathing every 5

2x150 @:15s Rest Build Each 150 by 50's

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

8x25 @:10-15s Rest Sprint, No Breath last 5 Yards

Cool Down 300/5:00

200 Choice Smooth 

4x25  -Odds Double Arm Back -Evens Dolphin Dive

3800 Yards 85 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

11-25-24 Push Your Limits, Hold Your Pace

Warm Up 600/10:00

500 -100 Free -100 Back -100 Free -100 Breast -100 Free

4x25 Choice Stroke

Main Set 3100/65:00

2 Rounds

6x50 @:10s Rest Choice Kick Descend. 1-4. Hold Pace 5-6.

5x100 @:20s Rest Free Holding Goal 500 Pace Or Choice Stroke 90% Max Effort 

4x50 @:10s Rest Choice Stroke-Drill

3x100 @:20s Rest  Choice Stroke Descend 1-3.

2x50 @:20-30s Rest Choice Stroke Build to Fast

1x100 @:30s Rest Choice Stroke All out.

1x50 @ Reset Active Recovery

Cool Down 200/5:00

200 Pull

100 Choice

3900 Yards 80 Minutes

11-20-24 All Out, No Doubts

Warm-Up 800/20:00

2x150 @:10-15s Rest -100 Swim -50 Drill

4x50 @:10-15s Rest -25 I.M -25 Free

4x25 @:10-15s Rest I.M (Each Stroke in 1x25)

1x100  Kick 

4x25 @:10-15s Rest 1/2 Scull 1/2 Fast Choice Stroke 

Paddles(Fins)/ 600/15:00

3x[125+(3x25)]

125= @:15-30s Rest 80% Max Effort Focusing on Low Stroke Count Max  Underwaters.

25= @:15s Rest Choice stroke Build to Fast

Main Set 2000/50:00

4x100 @:15s Rest Kick #1. last 25 Fast #2. Last 50 Fast #3. Last 75 Fast 4. All Fast

3x100 @:15s Rest I.M Descend. 1-3

3x100 @10-15s Rest Backstroke Last 25 Overkick

1x400 @1:00 Min Last 100 Rest :10s Than All out Swim last 100

1x300 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x200 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x100  All Out -Choice Stroke 

Cool Down 300/6:00

1x100 Kick

1x50 Scull

1x50 Dolphin dive

1x100 Swim 

3700 Yards 91 Minutes

10-24-24 Race to the Wall

Warm-Up 1500/35:00

300 Choice

2x100 @:15s Rest I.M 

200  Pull

4x25 @:10s Rest Choice Stroke Drill

200 Kick W/ Fins

4x75 @:15s Rest I.M No Free

100 Free Build

4x25 @:15s Rest W/ Fins No Breath

Main Set 2300/55:00

6x50 @:10s Rest Back -Desc.Stroke Count 1-3. -Desc.Speed 4-6.

1x50 @:30s Rest EZ

3x100 @:15-20s Rest Breast Build 100 by 25 

2x50 @:10-15s Rest Active Recovery

4x25 @:20s Rest Choice All out 

3x50 @:10-15s Rest Active Recovery

1x200 @:30s Rest Choice All Out - Get Your time

4x50 @:10-15s Rest Active Recovery

2x100 @:10s Rest Choice Stroke  All out - Get Your times -Compare to 1st 200

1x300 @:1:00 Min Rest Active Recovery

4x50 @:10s Rest Choice Stroke All Out - Get your times -Compare to 1st 200

Cool Down 300/6:00

1x100 Swim

1x100 Kick

1xDolphin Dive

3900 Yards 96 Minutes

3-12-24 Torrent Tempo Trials

Warm-Up 1100/25:00

2x300 Choice Stroke loosen-100 S/K/S

2x100 @10s I.M Drill

2x50  @10s Scull w/ Paddles and light kick

4x50  @10S Choice Kick Desc.1-4

Main Set 2500/60:00

6x50   @15s Rest Choice Stroke Fast

1x200  @30s-1:00 Rest Active Recovery

6x50   @10s Rest -O Fast -E Active Recovery 

2x200 @30s Rest 1. Free Fast 2. Free Fast W/ Fins Aiming to be 5-7 Secs Faster than 1st 200 

1x100  @30s Rest Active Recovery    

3x ( 6x50 @10-15s Rest - O Choice Stroke Fast -E Kick Smooth

    ( 1x100 @30s Rest Active Recover 

Cool Down 200/5:00

4x50 @10s Breathing Every 5/3 by 50

3800 Yards 90 Minutes

2-1-24 Start February with a Splash: The Pace Picks Up!

Warm-Up 800/20:00

300 Free

100 Kick

4x50 @0-15s  IMO-25 drill+25 build

8x25 @10-15s Rest Sprint Cycle 

Main Set 3000/70:00

1x500 @60s Rest Free Smooth and Steady

5x100 @30s Rest Fast Free

1x400 @60s Rest Free I.M

4x100 @30s Rest I.M Fast

1x300 @30s Rest Pull Free

3x100 @30s Rest Fast Free

1x200 @30s restFree I.M

2x100 @15-20s Rest IM Fast

1x100  @10s Free Free

1x100  Free All Out

Cool Down 300/6:00

6x50 Choice Loosen

4100 Yards 96 Minutes

1-16-23 Splash into Speed and Stamina

Warm-Up 900/25:00

300 Loosen every 3rd 25 Backstroke

4x100 @10s Rest Free -25K-50D-25Build

4x50 @10s Rest Desc. 1-4

I.M 400/10:00

4x100 @10s Rest I.M 

-O Drill -E Swim

Kick 400/12:00

1x400 Steady Kick

Pull (Choice Equip) 400/10:00

1x200 @10s Rest  Focus on Technique and powerful Pulls

4x50  @ Build each to Fast

Main Set 1350/30:00

3x200 @10s Rest Desc.1-3

3x150  @10-15s Rest Build each 150 to Fast by 50's

3x100 @ 30s Rest All out

Speed 300/6:00

12x25 @10s Rest

-O All out  -Even Smooth

Cool Down 200/4:00

4x50 Choice Stroke Smooth

3950 Yards 97 Minutes

12-12-23 Arctic Agility Aquatics

Warm-Up 900/25:00

4x75 @10s Rest Free

-O D/S/S

-E S/D/D

1x100 Choice Kick

6x50 @10s Rest  I.M Switch

6x50 @10s Rest Desc 1-3 4-6

Kick (Choice Kick) 450/12:00

3x

1x25 Kick-Build@5s rest

1x50 Kick-Build@5-10s Rest

1x75 Kick-Build@10s Rest

Pull( Mix Up Pull equip) 600/15:00

4x150 @ Build Each 150 

Main Set 1200/30:00 (Choice Equip)

2x300 @15s Rest Free, Negative Split by 150

2x200 @10s Rest Build Each 200 to 80-90

2x100 @10s Rest Build to all out.

Speed 500/12:00

20x25 @10s Rest 

-O Free Smooth

-Even Choice Stroke,All Out

Cool Down 200/4:00

2x100 Choice Loosen

3850yrds 98Minutes

11-21-23 Velocity Vortex Voyage

Warm-Up 900/20:00

1x200 3 Free Strokes 4 Back Strokes.

1x100 No Free

1x200 I.M D/S

1x100 Choice Kick

1x200 Pull

1x100  Choice Stroke -25 Fast-25 Smooth-25 Build -25 Fast

Drill Set 450/10:00

6x25 @5s Rest. Super Man Catch-Up Drill.(Extend both arms, do 6 kicks, then take a stroke and breathe, alternating the breathing side while keeping one arm extended)

6x25 @5s Rest. Catch-Up Drill -Touching Thumb to Thumb

6x25 @5s Rest. Over Charge Drill- Catch-Up Drill Kicking as Fast as you can.

Kick 400/10:00

1x300 @10s Rest Free Kick Build 

1x100 Choice Kick Fast

Pre-Set 600/15:00

3x50 @5s Rest Free Desc.1-3 

3x50 @5s Rest No Free Desc.1-3

3x100 @10s Rest Choice Stroke Desc. 1-3.

Main Set 1500/35:00

3 Rounds Choice Equip

1x200 @10s Rest Negative Split

2x100 @5s Rest Build

2x50 @5s Rest -Odds Fast -Evens Smooth

Cool Down 200/4:00

200 Choice Stroke - Mix it Up

4050 Yards 94 Minutes

7-26-23 The Season's Last Splash

Warm-Up 700/16:00

200 Free

100 Backstroke OR Choice Kick

100 Breast 

4x50 Free Breathing  every 3/5/3/5 by 50 @:55-1:30

2x50 -25 Fly -25 Free @ @:55-1:30

Pre-Set 400/10:00

2x100 Kick With a Board - Build your Intensity Up @2:10-3:00

4x50 Choice of Pull Equipment Focus on Smooth Powerful Strokes.@:55-1:30

Main Set (Choice Equipment) 1800/ 40:00

8x100 Desc. 1-4 Ascend 5-8 @1:45-2:30

6x50 Secondary Stroke. - Odds Fast - Evens Smooth @1:00

6x50 I.M Switch @:55-1:30

4x100 Desc. 1-2. 3-4. @1:45-2:30 (last 100 all out)

Cool Down 300/6:00

4x50 - ODDS Swim -EVENS Kick

2900 meters  72 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. 

6-16-23 Sprints and Descends: Freestyle Focus

Warm-Up 900/22:00

200 Loosen

4x50 Kick @ 10 Seconds Rest

8x25 -Odds 3/6/3 Free Drill -Evens Build to moderate speed @:30-:45

4x50 Free Pull - Odds Smooth -Evens Build @:50-1:30

4x25 Sprint Cycle @:40-1:00

Pre Set 400/10:00

8x50 I.M.O D/S  @1:00-1:30 

Main Set 1 1400 33:00

2 Rounds.1st Round Free. 2nd Round is Choice of Stroke.

4x100  Desc 1-4 @ 1:40-2:30

4x50  -Odds Build - Evens Fast @1:00-1:30

4x25  -All Out @:30-1:00

Main Set 2 800/20:00

5x50 Free sprint @ :15-30 Seconds Rest

100 easy @2:00-3:00

4x50 choice of stroke @1:00, sprint

100 easy @2:00 -3:00

3x50 Free all out sprint 15-30 Seconds Rest

Cool Down 300/6:00

100 Swim

100 Kick

100 -50 Scull -50 Swim

3800 Yards 91 Minutes 

6-12-23 Your Swim Mission, Should You Choose to Accept It…

Warm-Up 800/ 20:00

200 Loosen

100 Kick

4x50 -25 I.M.O Drill - 25 Free

100 Pull

4x50 Desc 1-4 or -25 I.M.O Kick -25 Free

Swim Golf  500/13:00

10x50m free @1:00-1:30

For each 50m swim, count the number of strokes and add it to the time it took to swim (in seconds). This is your 'golf score'.

The goal is to reduce this score over the 10x50m. This can be achieved by increasing stroke efficiency (reducing stroke count) and/or increasing speed (reducing time).

For example, if a swimmer takes 45 strokes to complete 50m and does it in 45 seconds, their golf score is 90. Aim to reduce this score over the series of 50m swims.

Main Set 900/ 22:00

3(3x100) Desc 1-3  @1:45-2:45

Round 1 No equip

Round 2 Choice of pulling equip

Round 3 Choice of Speed Equip.

Pull Set 800 20:00

8x100 -Odds Free Pull - Evens Non Free Pull @ 1:45-2:45

Kick Set 400 12:00

8x50 -Odds Free Kick - Evens Fly or breast Kick @1:15-2:30

Sprint Set (Choice of equipment) 400 12:00

8x50 -Odds -25 Fast -25 Smooth - Evens 25 Smooth 25 Fast @ 1:00-1:30

Cool Down 300/6:00

200 Smooth

100 50 Kick 50 Scull

4100 Yards 105 Minutes

6-8-23 Race the Clock !

Warm-Up 900/22:00
200  Freestyle
100 Back
4x25 Choice Kick-Build your speed @:40-1:15
100 Breast Stroke
100 Pull
4x25 Fly - Drill , Single Double Single @:45-1:00
100 I.M
4x25 Sprint Cycle @:40-1:00
Preset 1050/23:00
3x(4x50+6x25)
4x50= Choice Free Drill, or Free Build @ 1:00-1:30
25=Free W/ 4-6 Dolphin Kicks Underwater.breakout. 3 Fast Strokes- Smooth Free the rest. @:30-1:00
Drills to consider: Surge Drill, 3 Stroke 3 Second Glide, Catch-Up with Finger Tip Drag
Main 1600/ (Choice of Equipment) 36:00
1x400 @30-1:00 min rest . note your time.
2x200 @:15-:30 Seconds Rest. Your aim is to swim each 200 faster than half of your 400 time.
4x100 @:10-:20 Seconds Rest . The goal is to swim each 100 faster than half of your 200 time.
8x50 @:5-:15 Seconds Rest .  Try to swim each 50 faster than half of your 100 time.
Cool Down 300/7:00
200 Swim
100 Kick 
3850 Yards 87 Minutes