7-15-26 Ten Hundreds Later

Warm Up 800/20:00

300 Choice  Loosen

200 Kick Build by 50

200 Pull Breathing 3/5 Per 50

2x50 @:15s Rest Choice Stroke Build

Pre Set 600/15:00

3 Rounds

1x100 @:15s Rest Distance Per Stroke

1x50 @:10s Rest Kick Build to 80%

1x50 @:10s Rest Swim Build to 80%

Main Set 2200/50:00

A. 1200

3 Rounds

2x100 @:15s Rest 

#1. Pull Focusing on DPS 

#2. Swim Build to 80%

4x50 @:10-15s Rest 

#1. Kick Build

#2.No Free-Smooth

#3.Free DPS

#4. Choice Stroke Fast

B.1000

10x100 @:15s Rest

#1-4. Descend

#5.Easy

#6-9 Hold #4 Pace + Form

#10.Fast

Cool Down 200/5:00

200 Choice

3800 Meters 90 Minutes

6-27-26 Broken But Fast

Warm Up  1600/40:00

100 Choice Swim

200 Kick As -100 Flutter Kick -100 Choice Kick

300 As-100 Drill -100 Distance Per Stroke -100 Build to 80%

400 Pull As-200 Breathing 3/5 By 50 -200 Negative Split (60%-70%)

300 Freestyle I.M (-75 Free -75 Bk -75 Breast -75 Free)

200 Kick As -100 Smooth -100 Build

100  Choice Swim 

Main Set 1800/45:00

A. 700

2 Rounds

1x200 @:30s Rest I.M Or Choice Stroke (Try to be Faster here on the 2nd rd)

1x100 @:30s Rest Free Fast -Get Your Time  (Hold or Improve 2nd Round)

1x50 @:Reset Active Recovery

B.600

3x200 @:20-30s Rest

#1. Build to 80%

#2. Hold 80%

#3. Ascend to Smooth (Start at 80% -Last 50 around 60%)

C. 500

5x100 @:5-10s Rest As Fast as Possible 

* Try to Keep a consistent Pace

Cool Down 200/5:00

200 Choice 

3600 Meters 90 Minutes

4-25-26 No Sloppy Speed

Warm Up 1000/25:00

300 Mix It Up

4x75 @:15s Rest  Kick/Drill/Swim

6x50 @:10s Rest  -Odds  Drill -Evens Build to 80%

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

Pre Set 700/15:00

4x50 @:10s Rest Choice Stroke Drill/Swim

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

4x50 @:15s Rest Sprint Cycle 

#1.-25 Fast -25 Smooth

#2.-25 Smooth -25 Fast

#3. Build

#4.Sprint  

1x100 Active Recovery

Main Set 1500/35:00

3 Rounds (Round 1 Fins and Paddles, Round 2 Fins, Round 3 No Equipment)

1x100 @:30s Rest, -85% Effort 

4x50 @:20s Rest -Fast, Try And Hold the Same time for Each

4x25 @:20s Rest -Odds Fast -Evens Smooth

1x100 @Reset Active Recovery

Power 600/10:00

4 Rounds

1x75 @:20s Rest Build Each 75 to Fast  

1x50 @:20s Rest Fast Kick

1x25 @:25s Rest 

-Odds Rounds 12.5 Fast 12.5 Smooth 

-Even Rounds 12.5 Smooth 12.5 Fast

Cool Down 200/5:00

200 Choice

4000 Yards 90 Minutes

4-11-26 Pressure With Purpose

Warm Up 800/20:00

4x200 @:20s Rest

#1. Free 

#2. Backstroke

#3. Breaststroke 

#4. Pull

Pre Set 600/15:00

3 Rounds 

2x75 @:10s Rest -25 Butterfly Kick -50 Free Kick Build

1x50 @:10s Rest Swim Smooth Arms Fast Kick

A. 1000/20:00

2 Rounds

3x150 @:15s Rest -50 Drill -50 Build -50 Swim (80%)

2x50 @:15s Rest Best Average

1x50 @:30s Active Recovery Rest

B. 1200/25:00

2 Rounds

1x300 @:15s Rest -Free Negative Split Breathing 3/5 by 50

2x100 @:15s Rest Best Average 

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3800 Yards 85 Minutes

2-25-26 Legs Into Power

Warm Up 900/20:00

300 -Loosen Every 3rd 25 No Free

2x150 @:15s Rest Choice Stroke -50 Kick -50 Drill -50 Swim

6x50 @:10s Rest -Odds Kick(Build to 70-80% within the 50)  -Evens Pull(breathing  3/5 Per 25)

Pre Set 600/10:00

4 Rounds Pull (Buoy/Paddles)

1x100 @:10-15s Rest Freestyle -50 Catchup -50 Swim

1x50 @:10-15s Rest 

Option A (Freestyle -25 Knuckle Pads -25 Regular Pads, Build Each 25)

Option B (Breaststroke -2 Pull Downs, Breaststroke Build to Fast by 25)

Main Set 2100/50:00

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

1x300 @:20s Rest Pull Drop Buoy Last 100 Engage Legs

2x150 @:10-15s Rest Pull Last 50 Drop Buoy Engage Legs

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

2x200 @:20s Rest Free #1. Even split #2. Negative Split

6x50 @:10-15s Rest Choice Stroke Build to -25 Fast -25 Smooth

1x200 @:30s Rest Choice Stroke Build Each 50 to 85%

4x25 @:15s Rest Choice Stroke Fast

Cool Down 200/5:00

4x50 Choice

3800 Yards 85 Minutes

12-27-25 Purposeful Medley Miles

Warm Up 900/25:00

300 Choice Loosen Mix Up strokes Every 75

4x75 @:15s Rest As -25 Back -25 Breast -25 Free 

-Odds Drill (Drills= Back 1 Pull 6 Kick, Breast 1 Pull 3 Second Glide, Free Fist Drill)

-Evens Swim 

4x50 @:10-15s Rest I.M Order -25  Kick -25 Swim 

4x25 @:10s Rest I.M -As Few Strokes as possible

Pre Set 600/15:00

4x75 @:15s Rest -25 Fly Drill -25 Back Swim  -25 Breast Drill

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

4x25 @:10s Rest Free Descend 1-4

Main Set 2100/50:00

3 Rounds

4x50 @:10s Rest I.M by 50 - Single Arm -25 Right -25 Left

2x100 @:10-15s Rest I.M

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

4x25 @:10-15s Rest I.M Fast

Cool  Down 200/5:00

4x50 -Odds Choice -Evens Back/Breast

3800 Yards 95 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

11-24-25 Progressive Power Play

Warm Up  900/25:00

300 Choice Loosen -Mix it up 

4x75 @:15s Rest Choice Stroke -Odds -50 Kick -25 Swim  

-Evens -25 Swim -50 Kick 

4x50 @:10-15s Rest Descend 1-4 Free or Choice Stroke

4x25 @:10s Rest  I.M #1 Fly: 3R/3L #2 Back: 3 Strokes / 6 Kicks #3 Breast: 1 Pull / 2 Kicks #4 Free: Fingertip Drag

Pre Set 700/15:00

4x50 @:15s Rest I.M Order Kick/Drill 

6x50 @:10-15s Rest  I.M Switch (Fly/Back Back/Breast Breast/Free)

8x25 @:15s Rest Choice Stroke -Odds -Build

Main Set 2100/50:00

3 Rounds

1x200 @:20s Choice Stroke Build by 50 (last 50 85%)

2x100 @:15s I.M 

4x50 @:15s Rest Choice Stroke Sprint Cycle(-25 Fast -25 Ez -25Ez -25 Fast -50 Build -50 Sprint)

1x100 @ Active Recovery #1.Kick #2. Pull #3.Swim 

Cool Down 200/5:00

4x50 Choice 

3900 Yards 95 Minutes

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

10-25-25 Long To Strong

Warm Up 800/20:00

300 as 100 Free -50 Back 

200 Choice Kick

4x50 @:10s Rest I.M Order Drill/Swim by 25

4x25 @:10s Rest Choice Stroke Build

Pre Set 600/15:00

2 Rounds

2x50 @ Choice Stroke Drill/Swim by 25

2x50 @ Choice Stroke Build 

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

Main Set 2200/50:00

2 Rounds

1x300 @:30s Rest Build by 100

1x200 @:20s Rest  Rd.1  Pull Breathing  3/4/5/6 Rd.2 Descend by 50's

3x100 @:15s Rest Descend 1-3

4x50 @:15s Rest  Choice Stroke -Odds Build -Evens Fast

1x100 Choice Active Recover

Cool Down 200/5:00

4x50 Choice #1 Double Arm Back #2.Kick #3.Smooth Free #4.Choice Stroke

3800 Yards 90 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

10-4-25 Burn Then Breathe

Warm Up 700/15:00

300 Choice Looseen 

2x100 @:15s Rest Alternating -25  Kick -25 Swim 

2x50 @:15-20s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint Cycle

Drill 500/15:00

2x50 Free Single Arm  #1 Arm that's not moving at your Side #2  Arm that's moving is leading 

2x50 @:10s Rest Catch Up Drill

2x50 @:10s Rest Catch Up Drill, W/ Zipper Drill

2x50 @:10s  Rest Catch Up Drill, W/ Zipper Drill, and  Fingertip Drag Drill

1x100 Smooth Free Breathing by 3

Main Set 2100/55:00 

A.

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

6x50 @:15-20s Rest  -Odds Fast  -Evens Smooth

3x100 @:15-30s  Rest  -Odds Fast  -Evens Smooth

1x200 @1:00 Min Rest  Build  by 50  Try  to negative Split 

B.

4x25 @:15s Rest Choice Stroke  Fast

6x50 @:10-15s Rest Descend  1-3,4-6

3x100 @:15-20s Rest Descend 1-3

2x200 @  Build by 50 Try to negative Split 

Cool Down 200/5:00

4x50 @:15s  Rest -25 Double Arm Back  -25 Choice

90 Minutes 3600 Yards

9-22-25 Kick. Drill. Kill.

Warm Up 900/25:00

300 Every 3rd 25 Backstroke

6x50 @:10-15s Rest  -Odds Pull -Evens Kick

4x50 @:10s Rest I.M Order (25 Drill / 25 Swim)

4x25 @:10-15s Rest -Odds Last 10 Yards Fast -Evens 1st 10 Yards Fast

Main Set 2750/60:00

A. 1000

2x50 @:10s Rest Kick (-25 Fast -25 Smooth)

1x100 @:10s Rest 50 Kick + 50 Swim

1x150 @:10s Rest 50 Kick + 50 Swim + 50 Drill

1x200 @:15s Rest 50 Kick + 50 Swim + 50 Drill + 50 Build

1x150 @:10-15s Rest Swim + Drill + Build

2x100 @:10-15s Rest Drill + Build

2x50 @:15s Rest (-25 Build -25 Fast)

B.1000

1x300 @:30s Rest Pull (Bilateral Breathing 3/5/3 per 50)

4x75 @:15s Rest Descend 1-4

3x50 @:15s Rest -25 Smooth -25 Fast

6x25 @:10-15s Rest Descend 1-3. #4-6 Fast

1x100 Active Recovery

C.750

1x300 @:30s Rest Negative Split (2nd 150 Faster than 1st)

4x75 @:15s Rest -25 Drill/ 25 Swim /25 Build

6x25 @:15-30s Rest Fast

Cool Down 200/5:00

1x200 Choice

3850 Yards Yards 90 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

9-8-25 Precision Before Power

Warm Up 750/15:00

1x150 @:10-15s Rest Swim

1x150 @:10-15s Rest Kick

1x150 @:10-15s Rest Drill 

1x150 @:10-15s Rest Pull 

1x150 @:10-15s Rest Swim

I.M 500/15:00

2 Rounds (*Round 1 Drill, Round 2 Swim)

1x25 @:5-10s Rest Fly

1x50 @:5-10s Rest Back

1x75 @:10-15s Rest Breast

1x100 @:15s Rest Free 

Main Set 1900/45:00

Set A.

2 Rounds (1000)

2x150 @:10-15s Rest Free Consistent Aerobic Speed

2x50 @:10s Rest Build to Fast

4x25 @:10s Rest -Odds Active Recovery -Evens Build to fast

Set B.

2 Rounds (900)

2x100 @:10s Rest Choice Stroke  #2 Fasters Than 1st

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

1x50 @ Reset Active Recovery

Cool Down 200/5:00

1x100 Kick 

1x100 Choice

3350Yards 80 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

6-21-25 Build and Burn

Warm Up 1100/25:00

300 Choice Loosen

4x75 @:15s Rest Choice Stroke Kick, Swim, Kick

4x75 @:15s Rest-25 As Many strokes as possible -25 As few strokes as possible -25 Regular Swim

8x25 @:10s Rest Kick -Odds Dolphin -Evens Flutter

Main Set 2600/60:00

2 Rounds

1x300 @:30s Rest Pull

4x125 @:30s Rest Free -75 Build -50 Fast

4x75  @:15-20s Rest -25 I.M -50 Free

8x25 @:15s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice 

3900 Yards 90 Minutes

5-6-25 Hold That Pace

Warm Up 1050/20:00

4x100 @:10-15s Rest As 75 Free -25 Back

4x50 @:10s Rest Kick -Odds W/ Board -Evens Streamline

3x100 @:10-15s Rest -Odds Pull -Evens I.M

3x50 @:10-15s Rest Choice Stroke  Descend 1-3

Pre Set 600/10:00

1x200 @:10-20s Rest Kick, Build.- Alternate Flutter kick and Choice kick every 25. (Push and glide As Far as you can off each wall)

4x25 @:10-15s Rest Free Lowest Stroke Count Possible

2x100 @:15s Rest -Odds Right Fin Left Paddle -Even Left Fin Right Paddle 

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

Main Set 2200/50:00

4x100 @:15s Rest Choice Stroke try to keep each 100 within 1-2 seconds ( Zone 3)

3x200 @:15s Rest Continue to focus on consistent pace throughout (Zone 3)

1x400 @ Free Build by 100s

1x100 @:30s-1 Min Rest Active Recovery (Kick or Swim)

2x200 @:15s Rest #2 Faster than #1 (Zone 4 #2)

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

Cool Down 200/5:00

1x100 Kick

1x100 Choice Swim 

4050 Yards 85 Minutes

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

1-22-25 Building Champions

Warm Up 900/20:00

300 Loosen

4x75 @:15s Rest I.M.O K/D/S

100 I.M

100 Pull

4x25 @:15s Rest Sprint Cycle 

Main Set  3250/65:00

3x100 @:15s Rest Free Pull Build Each 100

1x200 @:30s Rest Choice Stroke /I.M

4x75 @:15s Rest Free Descend 1-4

1x200 @:30s Rest Choice Stroke /I.M

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

1x50 @:30s Rest Active Recovery

2x100 @:15-20s Rest Free Pull Build Each 100

1x200 @:30s Rest No Free

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

1x200 @:15s Rest No Free

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

1x50 @:30s Rest Active Recovery

1x100 @:15s Rest Free Build

1x200 @:30s Rerst Choice Stroke

2x50 @:15s Rest -25  1/2 Scull 1/2 Fast -25 1/2 Fast 1/2 Scull 

1x200 @:30s Rest Choice Stroke 

4x25 @:15s Rest Free All Fast

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25  Choice 

90 Minutes 4350 Yards