4-10-25 Fast Feet First

Warm Up 900/25:00

1x300 @:30s Rest Rest -75 Free breathing 3/5/3 by 25 -25 Back 1 Pull 6 Kicks

1x300 @:30s Rest I.M Order K/D/S

6x50 @:15s Rest -Odds Kick Build -Evens Pull, Catch Up Drill

Pre Set 600/15:00

2 Rounds

2x100 @:10s Rest Steady Free Kick #1.w/ Board #2. Streamline Kick on back

2x50 @:10s Rest -Fast, Kick -Maintain Kick Speed During Swim

Odds -25 Kick -25 Swim 

Evens-25 Swim -25  Kick 

A. 1000/20:00

2 Rounds (Round 2 Choice Equipment) 

1x200 @:20s Rest -100 Drill -100 Build to 80%

2x100 @:15s Rest Maintain a consistent pace (70-80% Effort)

2x50 @:15s Rest #1. Build #2. Fast

B. 1200/25:00

2  Rounds

4x50 @:10-15s Rest Descend 1-4 No Breath Last 10 Yards

2x100 @:15s Rest Choice Stroke Maintain a consistent pace (70-80% Effort)

1x200 @:30s Rest Build to Fast Maintain stroke count

Cool Down 200/5:00

200 Choice

3900 Yards 90 Minutes

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

1-8-25 Underwater Mastery

Warm Up 800/20:00

300 Loosen

200 Kick

100 I.M

8x25 @:10-15s Rest Sprint Cycle (Fast/Ez, Ez/Fast,Build,Sprint by 25)

Pre Set (fins) 550/10:00

4x25 @:30s Rest Max Underwater

3x50 @:15-20s Rest Rest 4,5,6 Dolphin Kicks Off the wall By 50

4x25 @:30s Rest Max Underwater

6x50 @:15-20s Rest 3/5/7 Breathing by 5

Main Set 2300/50:00

2  Rounds

4x75 @:10-15s Rest Choice Stroke Build Each 75

1x300 @:1:00 Min Rest Swim/Pull 80% Max Effort

8x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

1x200 @:30s Rest Swim Negative Split

4x25 @:15-30s Rest Max Under Water

1x50 @:30s Rest Active Recovery

Speed(Choice Equipment/Stroke) 300/5:00

12x25 @:10-15s Rest Choice Stoke 2 Fast 1 Smooth

Warm Down 200/5:00

200 -50 Swim -50 Kick -50 Scull -50 Swim

100 Mins 4150 Yards

12-23-24 Almost Christmas!

Warm Up 1000/20:00

1x300 Mix It Up

2x200 -50 Drill -50 Swim 

3x100 I.M

Pre Set 1100/25:00

4x75 @:15s Rest -50 Free -25 Stroke/Build

5x50 @10s Rest Kick -25 Flutter -25 Butterfly Kick

6x25 @:10s Rest Choice Stroke -Drill 

4x100 @:15-20s Rest Free Pull Build Each 100 (Choice Pull Equipment)

Main Set 1800/40:00

1x400 @:30s Rest As -175 Free -125 Backstroke -75 Breaststroke -25 Butterfly 

2x200 @:20s Rest

#1. -100 I.M Drill -100 Choice Stroke

#2. -25 Kick -25 Swim I.M Order 

3x100 @:15s Rest Descend Effort Levels 1-3. 

#1. Back (Smooth)

#2. Breast (Moderate)

#3. Free (FAST)

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

Fly/Back, Back/Breast, Breast/Free 

8x25 @:15-20s Rest I.M Order -25 Build -25 Fast

8x25 @15-30s Rest Underwater Dolphin Kick -Odds On Stomach - Evens on back 

Cool Down 200/5:00

4x25 Free No More than 4 Breaths

2x50 -25 Dolphin Dive -25 Double Arm Back w/ a breast kick

4100 Yards 90 Minutes

8-3-24 End of Season Mastery

Warm-Up 1000/25:00

300 Choice Loosen

6x50 @:10s Rest Choice Stroke  D/S 

4x50 @:15s Rest I.M.O K/D

1x100 I.M

4x25 @:10s Rest Choice Stroke Build to Fast

Kick/Speed 750/20:00

6x(75+2x25) @:15s/:10s/:15s Rest

75= Kick, Last 10 Yards Fast 

1.25= Swim Last 10 Yards Fast 

2.25= Swim Build To fast - Max 3 Breaths

Sprint 300/10:00

4x(3x25) @:5/:10/:15s Rest 

1.25= Last 10 Fast

2.25= Last 15 Fast

3.25=  25 Fast

Paddles And Fins 800/20:00

8x100 :15s Rest

-75 U/W Kick to 4th Line 4 Fast Strokes Into the wall

-25 U/W Kick to 4th Line Fast Swim to wall.

Fins 800/20:00

4x[(3x50)+50] @:10s/:30s Rest

1.50=-Swim, -Over Kick-15 Yards Into the wall/15 Yards Out of the wall 

2.50 = 50 Fast Hr 25+

Cool Down 300/10:00

6x50 @:10s Rest Hr 15

105 Minutes 3950 Yards

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  

7-24-23 Meters of Momentum

Warm-Up 400/ 10:00

1x100 Swim

1x100 Kick

1x100 I.M

1x100 -25 Scull -25 Drill -25 Scull -25 Drill 

 

Pre-set  800/ 20:00

2x100 Build Each 100 To Moderate W/ Fins

2x100 Build each 100 to Moderate  W/ Fins and Pads

4x50 Kick with a board 10 Seconds Smooth kick 5 Seconds Fast Kick

Main Set 1350/ 30:00

5 x 150 @ 3:00-4:00

1. Build 1st to fast Rest of the 100 Smooth

2. Build 100 to fast Smooth the rest of the way 

3. Build the 150 to Fast

4 Smooth

5. All out

4x50 I.M.O by 25. @1:00-1:30

2x200 @3:30-4:30

#1. Build 1-4 Within the 200

#2 negative Split by 100

Cool-Down 200/5:00

4x50 

65 Minutes 2750 Meters

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 

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. 

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

5-20-23 Train Hard, Laugh Harder.

Warm-Up 700/18:00

200 Free

100 Kick

100 Pull

4x50 Desc. 1-4 @:55-1:30

4x25 Sprint Cycle :30-:45

I speak without a mouth and hear without ears. I have no body, but I come alive with the wind. What am I?Answer: ¿oɔɥƎ

Free-Drill  500/13:00

2x50 free single-arm drill, switch arms every 25 @10-15 Seconds Rest

2x50 Free 3 Stroke 3 Second glide (glide in handlead Position) @10-15 Seconds Rest

2x50 free catch-up drill, @10-15 Seconds Rest

2x50  Free OverCharge Drill (catch-up Drill with an Over Kick) @10-15 Seconds Rest

Joke:Why don't scientists trust atoms? Because they make up everything!

Aerobic Ladder (Choice Equipment) - 1250/33:00

50-100-150-200-250-200-150-100-50 15 seconds rest between each set. 

Focus on maintaining a steady pace throughout.

I have cities, but no houses. I have mountains, but no trees. I have water, but no fish. What am I?

Answer: ¿dɐW

Speed-USRPT - 600/15:00

2 Rounds- Round 1 No equp Round 2 Choice Equip.

12x25 Free Sprint @:30

2:00 Min Break between Round 

*Establish your target pace, and strive to meet it. If you fall short on two consecutive attempts, take a break on the next 25, then resume the set.

Joke: Why don't we tell secrets in the pool? Because they might leak!

Power-IM - 600 /14:00

4x50 Free w/ Fins and Pads Desc. 1-4. @10-15 Seconds Rest

4x50 I.M Swim or I.M Drill  @ 15 Seconds Rest

2x50  free Kick w/ Board Build each 50 to Fast @ @10-15 Seconds Rest

1x100  I.M 

I am taken from a mine, and shut up in a wooden case, from which I am never released, and yet I am used by almost every person. What am I?

Answer: ¿lıɔuǝԀ

Cool Down 200/4:00

200 EZ

3850 97 Minutes