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 

3-21-26 Stronger Through Fatigue

Warm Up 800/20:00

1x200 Choice

1x200 Pull Breathing 2/3/4/5 by 50

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

4x50 @:10s Rest Freestyle Drill

#1. 1 Pull 6 Kicks

#2. 3 Pulls 6 Kicks

#3. 5 Pulls 6 Kicks

#4. Catch Up w/ a fast kick

Pre Set 600/10:00

3 Rounds

1x100 @:15s Rest -50 Free Drill -50 Build to 80%

4x25 @:10-15s Rest Descend 1-4

Set #1. 1200/25:00

3 Rounds

1x200 @:20s Rest  Negative Split 

1x100  @:15s Rest -50 Build -50 Fast

1x100 @:15s Rest -25 Fast -25 Smooth -25 Build -25 Fast

Set #2. 900/20:00

3 Rounds

3x50 @:10s Rest Descend 1-3

1x100 @:15s Rest Best Sustainable Pace

1x50 @:15s Rest Active Recovery

Set #3. 300/10:00

6x50 @:15s Rest -Odds Build to 85% -Evens Fast

Cool Down 200/5:00

200 Smooth 

4000 Yards 90 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

6-1-24 Sprint and Technique Mix

Warm-Up 700/20:00

200 Choice

100 Back

100 I.M

8x25 @:10 Kick Desc.1-4,5-8

4x25 @:10 Sprint Cycle 

Main Set 3300/ 70:00

6x75 @:10-15 -50 Build to Fast Kick -25 Swim

4x50 @:10 -25 Right Arm Free -25 Left arm Free

4x50 @:10  -Free Drill 6k Switch

6x125 @:15 -Choice Stroke 50 Fast 100 Smooth

1x100 @:30 Active Recovery

6x125@:20 Choice Stroke Pull -75 fast 50 Smooth

1x100 @:30 Active Recovery

6x125 @:25 Choice Stroke Fins-100 Fast 25 Smooth

Cool Down 200/5:00

4x25 Double Arm Back Stroke

4x25 Dolphin Dive

95 Minutes 4200 Yards 

3-28-24 Breathe, Believe, and Achieve

Warm-Up 1100/ 25:00

1x300 Free loosen

1x100  Choice Kick

1x200 -50 Free Drill - 50 Swim

1x200 Choice Stroke Pull

4x50 @10s  Free Desc. 1-4

4x25 @10s Choice Stroke Sprint Cycle 

Main Set 2400/50:00

     (4x50  @ Kick or Swim Desc. 1-4)

4x (4x50  @ Drill )

     (2x100 @ Pull or Build)

*Odd Rounds Kick and Pull , Even Rounds Swim and Build 

* Free Drills -R or L Arm Freestyle,3 Stroke 6 Kicks,Fist,Zipper,Finger Tip Drag,Super Slow Free, Over Kick- * Ask For More!

Cool Down 400/10:00

8x50 @ Free 

Descending Breaths Per 50 starting at 12 and Try to subtract a breath every 50

3900 Yards 85 Minutes 

10/3/23 Endurance Odyssey: Where Strokes Collide

Warm-Up 800/20:00

300 Free – every 4th length backstroke to mix it up.

4x50 Free Drill Finger Tip Drag Drill @ :15s rest: 

4x50 Back Drill 3/3/3, 3R/3L/3Stroke Cycles -6 stokes @ :15s rest:

4x25 Free – Descend 1-4 @ :10s rest.

Technique Set: 700/18:00

4x50 Free Desc 1-4@ :15s rest –

4x50 Back  Desc 1-4 @ :15s rest – 

4x100 Alternating 25 Free/25 Back @ :15s rest 

Main Endurance Set: 1600/35:00

2x400 Free @ :20s rest

#1: Every 4th length backstroke.

#2: Breathing every 3/5/7 By 25

4x200 @ :15s rest

 -Odds Back Stroke or  I.M No Free.

 -Evens Free

Distance Per Stroke: 400/12:00

8x50 @ :10s rest

Odd: Back – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Even: Free – Distance per Stroke, Count strokes and try to reduce by 1 each 50.

Cool Down: 100/3:00

100 Easy choice, with a focus on smooth technique and relaxed breathing.

3600 Yards 88 Minutes 

7-5-23 Gone with the Swim

Warm-Up - 800m 20:00

200 loosen No Equip

200 loosen W/ Fins - Long Smooth Strokes.

1x100 Kick

4x50 -25 Scull -25 I.M.O Drill. @1:10-1:40

2x50 Build Each To 80%-90% @ :55-1:30

Drill Set - 500m 12:00

4x50  -25 Right Arm -25 Left Arm with fins (Arm that is not moving is At your side)  @1:00-2:00

4x50 -Odds catch-up drill -Evens Fist drill 1:00-1:30

1x100 D.P.S Free 

Pre-Set - 600m 15:00

4x50 -Odds Free Kick -Evens Fly Kick @ 1:10-2:00

4x50 - Odds Breathing Every 3 - Evens As Few Breaths As possble  @1:00-1:30

4x50 -Odds -25 Fast -25 Smooth -Evens 25 Smooth -25 Fast @55-1:30

 

Main Set - (Choice Equip)  1200m 30:0

3x200 At a Smooth Comfortable Pace Choice Equip @3:40-5:00

4x100  Desc. 1-2 ,3-4 Desc to 90 @1:45-2:30 

8x50 Choice Equip 90% effort . Aim for same time each 50 @:1:15-2:00

Speed Set - 450m 13:00

5x50 free at 70% effort focusing on maintaining a steady pace @:50-1:30

4x50 free at 80% effort  aim for a slightly faster pace than the first set @:50-1:30

3x50 free at 90% effort  this should be faster than the previous sets 1:00-1:30

2x50 free at 100% effort  all-out sprints @1:30

Cool Down - 300m 8:00

6x50 Choice Stroke -Nice And Smooth

3850 Meters  98 Minutes 

5-18-23 Speed or Technique? Why Not Both? Breaststroke Stroke Clinc and Free Race Pace Practice

Warm-Up 500

200 Free

2x100 Kick

4x50 Free Desc. 1-4

 Kick Focus 600

4x25 - Breaststroke kick with board, 

4x25 Breaststroke Kick with Board over knees on back. Trying to keep your knees under the board.

4x25 Streamline Breast Kick on back 

4x25 Double Arm Back Stroke W/ A breast Stroke kick 

4x25 Head Lead Breast Kick 

4x25 Handlead Breast Kick on Front, Lift Head to breathe.

Pull Focus 600 

4x25 Out Sweep Scull
4x50 - Single arm breaststroke, alternate arms every 25 
4x25 1 Stroke 3 Second Glide.
4x25 - Breast Stroke with a 1 Dolphin Kick
4x25 Breaststroke with a flutter kick focus on fast hands
Breath and Glide Focus 300
4 x 25 Kick-Pull-Breathe-Glide (say this in your head as you perform each action)
4 x 25 1 Pull 2 Kicks 
4 x 25 1 Breaststroke Above the water 1 Breaststroke completely submerged.
Breast Stroke Pullouts 200
8x25 
 push off the wall in a streamlined position, execute a single dolphin kick followed by a strong arm pull and recovery under the body, with a breaststroke kick before gliding in streamline and surfacing to initiate the regular stroke.
Main 300 /
6x50 Regular Breaststroke Desc 1-3,4-6
Cool down 200/
200 Ez
2700 Yards

Warm-Up 900/ 22:00
300 Free
6x50 I.M Switch Or Choice Stroke D/S @:15 Seconds Rest
4x50 Desc. 1-4 @:10-:15 seconds rest
4x25 Sprint Cycle  @:40
Kick 400/12:00
2x100 Kick. 1 Free 1. I.M Order @:20 Seconds Rest.
4x50  Free Kick W/ Board Desc. 1-4.
Breath Control Aerobic Set 800 20:00
4x50-Free - Trying to hold the breathing pattern of 3-5-3@ :15 Seconds Rest
4x100-Freestyle, descending 1-4, while trying to hold a consistent breathing pattern@:15 Seconds Rest
4x50 -Freestyle, breathing every 5 strokes,@:15 Seconds Rest
Main Set 1700/42:00
5x100- Free race pace,(Fins) @:30 Seconds Rest
100 - Easy swim or 2 min Break
4 x 100  - Choice of stroke race pace,(Choice Equip)@:30 Seconds Rest
100  - Easy swim or 2 min Break
3 x 100  - Free race pace, (Pads And Fins)
100  - Easy swim or 2 min Break
2 x 100 - Choice of stroke race pace, (Choice Equip) @:30 Seconds Rest
Cool Down 200/4:00
200 EZ
4000 Yards 100 Minutes 

4-20-23 The good The Bad And The Ugly(Endurance Free)

The Good-600/15:00

300 Loosen

3x50 I.M Switch(Drill) @1:15/1:30/1:45

100 I.M Kick

50 Choice

The Bad-400/10:00

4 x 50 build each 50 to a strong controlled pace. @ 1:00/1:15/1:30

8 x 25  -o sprint -e ez   @:30/:40/:50 

The Ugly-2800/55:00

4 x 200  with pull buoy  @3:30/4:00/4:30

4 x 150  with paddles  @2:45/3:15/3:45 

8 x 100  with fins  @1:45/2:00/2:15 

8 x 50   as:

4 x 50  with parachute @ 1:00/1:10/1:20 

4 x 50 sprint without equipment @ 0:50/1:00/1:10 

**As you progress through the set, focus on keeping a steady pace, gently picking up your speed a little when the distance shortens. 

Feel free to adjust the number of repetitions in each segment to find the right balance for your individual needs.**

Ride off Into The Sunset -200/4:00

200  easy swim, choice of stroke,

4000 84 Minutes

4-11-23 Swimming to Another Dimension: Join Us

Warm-Up 1000/

300  "Space Voyage" (loosen, focus on long and smooth freestyle strokes)

100  "Nostromo's I.M" (25 butterfly, 25 backstroke, 25 breaststroke, 25 freestyle)

100  "Alien Propulsion" (kick, choice of stroke)

200  "Escape Pod Pull" (freestyle pull with buoy, focus on long and smooth strokes)

4x75  "Xenomorph Transformation" (Choice Stroke, 25 drill, 50 build; 15 seconds rest between each)

Drill Preset 800/

4x50 yards "Xenomorph Freestyle" (25 zipper drill, 25 swim freestyle; 15 seconds rest between each)

4x50 yards "Nostromo Roll" (25 Backstroke 6-kick switch drill, 25 swim backstroke; 15 seconds rest between each)

4x50 yards "Facehugger Glide" (25 breaststroke with a pause and glide at each stroke, 25 swim breaststroke; 15 seconds rest between each)

4x50 yards "Alien Wing Flap" (25, 2-2-2 butterfly drill, 25 swim butterfly; 15 seconds rest between each)

Main Set 1800/

"Nostromo Liftoff"  10x50 yards freestyle (odd: easy-moderate, even: build; 10-15 seconds rest between each)

"Alien Encounter"4x100 yards (50 choice of non-freestyle stroke, 50 freestyle; 15-20 seconds rest between each, swim with intensity)

"Survival Mode"  6x50 yards freestyle (descend 1-3, then 4-6; 10-15 seconds rest between each odd: breathe every 3 strokes, even: breathe every 5 strokes)

"Escape Shuttle"  8x50 yards (odd: choice of stroke, even: Build freestyle; 15 seconds rest between each)

"Alien Elimination"  4x50 yards "IM Order Sprint" (butterfly, backstroke, breaststroke, freestyle; 10 seconds rest between each, swim at maximum effort)

Cool Down 400

"Space Drift": 2x50 yards freestyle (breathe every 5 strokes, maintain a long and smooth glide; 10 seconds rest between each)

"Weightless Exploration" 4x25 yards backstroke (focus on smooth, controlled arm movements and relaxed breathing; 10 seconds rest between each)

"Calm After the Storm"  2x50 yards choice of stroke (swim at an easy pace, focusing on technique and relaxed breathing; 10 seconds rest between each)

"Alien Recovery": 1x100 yards kick (choice of stroke, easy pace; focus on relaxed breathing and efficient kicking technique)

4000 Yards 85 mins

4-8-23 Mission Impossible: Challenge Accepted with This Workout

Warm-Up 800/20:00
200 Freestyle
200 Reverse I.M
4x50 free Desc Each 50 to a moderate pace.
1x100 choice kick
4x25 Drill - 1x25 catch-up drill, 1x25 fingertip drag drill, 1x25 zipper drill, and 1x25 fist drill, 
Drill Set 400/10:00
8x50@1:00-1:30
2x50 Freestyle - Fist Drill:  freestyle with closed fists, focusing on engaging the forearms 
2x50 Backstroke - Rotating Backstroke Kick Drill: Perform backstroke kick with arms at the side, rotating hips and shoulders while keeping the head stable, focusing on body rotation and a steady kick
2x50 Breaststroke - Breaststroke Pull with Dolphin Kick: focus on a strong pull and body undulation 
2x50 Butterfly - One-arm Butterfly Drill: Swim butterfly with one arm only, keeping the other arm in front, focusing on proper hand entry and body undulation; switch arms every 25 yards
Main Set 1600/32:00
4x100 Freestyle - moderate pace, 75% effort, with paddles @ 1:30
4x75 IM - Butterfly, Backstroke, Breaststroke (no freestyle), with fins @2:00
4x50 Freestyle - fast pace, 85% effort, with fins and paddles @1:00
4x75 Modified IM - Backstroke, Breaststroke, Freestyle (no butterfly), with fins @2:00
4x100 Freestyle - fast pace, 90% effort, with paddles @ 1:30
Dante's Inferno 900/27:00
Circle 1 - Limbo: 4x25 Freestyle, focusing on a smooth, relaxed pace @:30-1:00
Circle 2 - Lust: 4x25 Backstroke, adding a strong dolphin kick off each wall for increased speed @:30-1:00
Circle 3 - Gluttony: 4x25 Breaststroke, swimming with a fast tempo and strong kick @:30-1:00
Circle 4 - Greed : 4x25 Freestyle, alternating 25s of sprinting and easy swimming @:30-1:00
Circle 5 - Anger: 4x25 Butterfly, focusing on powerful underwater dolphin kicks off each wall @:30-1:00
Circle 6 - Heresy: 4x25 Backstroke with fins, working on maintaining a high speed and streamlined body position @:30-1:00
Circle 7 - Violence: 4x25 Breaststroke with paddles, emphasizing a strong pull for increased power @:30-1:00
Circle 8 - Fraud: 4x25 Freestyle, swimming 12.5 yards at 100% effort, then 12.5 yards easy @:30-1:00
Circle 9 - Treachery: 4x25 Butterfly with fins and paddles, aiming for maximum speed @:30-1:00
Cool Down 200/4:00
200 Loosen

3900 Yards 93 minutes 

4-1-23 Swim-Fu: Unlocking Your Potential!

Warm-Up 800/20:00

4x200  50 swim, 50 drill, 50 kick, 50 build, 15 rest between each 200

1st 200: freestyle

2nd 200: backstroke

3rd 200: breaststroke

4th 200: freestyle or butterfly 

Drill Set 400/12:00

2x50 (Fins)Free "Tarzan" Drill (swim with head above water) @1:00-1:30

4x50 Backstroke 6-5-6 drill 6 Kicks 5 Strokes 6 Kicks ( During Kick, one hand is at your side. Your other hand is pointing towards the opposite wall) @1:00-1:30

4x25  Butterfly "3-3-3" drill (3 right arm strokes, 3 left arm strokes, 3 full strokes) @:45-1:00

Endurance Set 1200/20:00

3x400 free at an aerobic pace, with 30s rest between each

Break each 400 into 4x100, with 10s rest between each 100

Speed set 600-800/ 14:00-18:00

4x50  freestyle-build, (start slow, increase speed within each 50) @1:00-1:30

4x25 choice of stroke, all-out sprint, @:30-:45

2x100  freestyle, -as 1st 50 at 80% ,second 50 at a sprint pace @1:30-2:30

*4x50  freestyle relay-style sprints,  take turns resting while teammates swim  

1x200  choice of stroke (mix and match strokes every 50) at an aerobic Pace @ 4:00

Strength and Power Set 600/15:00

4x50 free with pads, focusing on a strong catch and powerful pull @:50-1:15

4x50 backstroke with fins, focusing on a strong kick and body rotation @1:00-1:30

4x25 butterfly with fins @:45-1:00

4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00

Cool Down 300/6:00

2x50 Free @1:00

2x50 back@1:00 

2x50 Breast @1:00

3900 yards 91 Minutes 

12-17-22 Aerobic Free

Warm-up 1000/20:00

300 Loosen

200 Pull w/ Pads 

100 Kick

4x100 @2:00-2:30

#1 25 Kick 75 Free DPS

#2 50 Kick 50 Free DPS

#3 75 kick  25 Free DPS

#4 Easy Speed Freestyle  

Drill 400/8:00

8x50 @1:00-1:30

1-4.-as 25 Scull 25 Catchup 

5-8 -as 25 3 Strokes 6 Kicks,25 Build to Fast

Main Set 2100 45:00

4x25 kick Fast @:45

8x100 Free @15 Seconds Rest

4x25 Free  Fast @:40

6x100 Desc 1-3.4-6 @1:40-@2:10

4x25 No Free Fast @ @:40

4x100 Free Get out of your comfort zone! 10-15 Seconds Rest

Cool Down 200/4:00

8x25 Choice

3700 Yards 77 minutes

12-15-22 Stroke Drills and Descending Free

Warm-Up 1050/24:00
300 -as 100 Free 100 Choice/No Free /- 100 Free
100 I.M
200 w/ Paddles and Fins 
3x50 Kick @1:30
4x50 Desc 1-4 @1:00-1:15
4x25 Sprint Cycle @:45
Pre Set 700/18:00
2x
3×50 @ 1:30 Stroke kick
3×50 @ 1:10 Stroke drill
2×25 @ 40 Distance per stroke Free
Main Set 1800/40:00
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Fly-25 Back (DRILL)@1:00
3x100 Free I.M @1:40-2:10
2x50 -25 back -25 Breast (DRILL) @1:10
4x100 Free Desc. 1-4 @1:40-2:10
2x50-25 Breast-25 Free (DRILL) @1:10
3x100 Free I.M @1:40-2:10
2x50 Free (DRILL) @1:10
Cool Down 200/ 4:00
4x25 Scull- Each Different Please
4x25 Choice

3750 Yards 86 Minutes 

9-16-22 Aerobic Pull With Speed

Warm-Up 700/15:00
2x200 @4:00-4:30
1. Freestyle
2. Back Stroke
4x50 @1:00-1:30
-25  Front Scull 
-25 Build
4x25 Sprint Cycle @:30-1:00
Back Stroke Drill 400/10:00
8x50 @1:00-1:30
-Odds 25 R Arm 25 L Arm
-Evens 2 R arm 2 Left Arm 1 Cycle Backstroke. (2-2-2 Drill)
Kick 
600/16:00
4x150 as -50 Free kick- 50 Br Kick-50- Fly OR Free kick @3:30-4:30
Pull 1500/30:00
3 Rounds
150 Pull W/ Buoy & Paddles @ 3:00-3:30
2x100 Pull W/Buoy @1:30-2:30
3x50(no equip) Desc. 1-3.@1:00-1:20
2:00 Reset in between rounds
Fins 
600/12:00
6 Rounds
1x25 Front Scull @:30-:45
1x50 Build  @1:00-1:15
1x25 Sprint @:30
Cool Down 
100/2:00
100 Loosen

3900 Yards 85 Minutes

9-15-22 Pull and Best Average

Warm-up 900/21:00

3x100 loosen @ 1:30-2:30

6x50 I.M Switch @ 1:20-2:00

4x50 Desc 1-4 @ 1:00-1:30

4x25 Sprint cycle @ :45

Drill 400/12:00

8x50 @1:15-1:30

2xFly- Single Double Single or 4K 1P

2xBack- 3/6/3

2xBreast- 2K 1P

2xFree- Thumb your Thigh

Or Pick and Choose

Pull 800/17:00

4x200 Pull @4:00-4:30

Desc. 1-4 

Main Set 1000/35:00

10x100 @ 3:00-4:00

Best Average -W/ Fins

Speed 300/6:00

12x25 @:30

2Cruise

1Fast

Cool Down 100/2:00

100 Choice

3500 Yards 93 Minutes