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

2-23-26 Count Control Commit

Warm Up 900/25:00

300 -75 Swim -25 Backstroke

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

4x25 @:10-15s Rest Free-Decrease Stroke Count Every 25

1x200 Pull Breathing 3/5/3/5 Per 50 (maintain Stroke Count From Previous 25's)

Pre Set 600/15:00

4x25 @:5-10s Rest  Single Arm Free -

2x50 @:5-10s Rest  3 Right 3 Left

2x50 @:5-10s Rest 1 Stroke 6 Kicks

2x50 @:5-10s Rest  3 Stroke 6 Kicks

2x50 @:5-10s Rest   Fist Drill

1x100 Distance Per Stroke Free

Main Set 1600/40:00

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

4x50 @:10-15s Rest Descend 1-4 

1x200 @:10-15s Rest Negative Split 70%/80%

3x100 @:10-15s Rest Hold 80% -Maintain Stroke Count

1x200 @:20s Rest  Even Split (match first 100 split)

2x150 @:20s Rest -100 Holding 80% -Last 50 -90%

1x200 @:30s Rest 80-90%

Sprint 400/10:00

2 Rounds

4x25 @:15-20s Rest Sprint Kick

4x25 @:15-20s Rest Fast Swim 

Cool Down 200/5:00

1x100 Smooth Kick

1x100 Smooth Swim

3700 Yards 85 Minutes

5-8-25 Feel the Flow

Warm Up 1500/30:00

6x50 @:10s Rest Choice Stroke Drill/Swim

6x100 @:10-15s Rest Pull 

#1-2: Paddles Only #3-4. Buoy Only #5-6  Paddles And Buoy  Breathing every 5th Stroke

3x200 @:10-15s Rest

#1. Free #2.Back #3.Breast(Focus on Glide)

Main Set 2200/50:00

1x400 @:30s Rest As -200 Free -200 Kick -100 Choice Swim

4x100 @:15s Rest Free, Pads and Buoy Distance Per Stroke. 

8x25 @:15-20s Rest -Odds Dolphin Dive -25 Evens Underwater Breast Stroke

8x25 @:15-20s Rest Free 2 Breath Max Descend 1-4,5-8

2x100 @:15s Rest Free Build to Fast

4x50 @:15s Rest Fast Kick

1x200 @:15s Rest Negative Split

8x50 @:10-15s Rest 

#1-4. Free Descend to Sprint 

#5-8. Choice Kick Descend to Sprint

Cool Down 300/5:00

3x100 -75 Breathing 3/5/7 -25 Back Stroke

85 Minutes 4000 Yards

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 

2-22-25 Deep Focus, Fast Swimming

Warm Up  1200/25:00

300 Free Losen

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

6x50 @:10-15s Rest I.M Switch 

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

4x25 @:10-15s Rest Sprint Cycle  

Set 1  1200/25:00

1x300 @:15-30s Rest Breathing 3/5/7 Per 25, 12-18 Strokes Per 25.

2x150 @:15-30s Rest Pull Build by 50

3x100 @:10s Rest Descend  1-3.

4x50 @:15s Rest -Odds Active Recovery -Evens Sprint

4x25 @:15s Rest Sprint

Set 2 900/20:00

6 Rounds

1x100 @:15s Rest Choice Stroke Build to Fast

1x50  @:15s Rest Ascend to Smooth

Set 3 500/10:00

2  Rounds

1x100 @:10-15s Rest Free 80% Max Effort

1x75  @:10-15s Rest Backstroke, Build. Emphasize Kick/Underwaters.

1x50  @:10s Rest Kick Sprint

1x25  @:15s Rest Choice Stroke Fast

Cool  Down 200/5:00

8x25 @:10s Rest Breathing 4,3,2,1,1,2,3,4 Per 25

3900 Yards 85 Minutes

11-27-24 Speed and Smooth

Warm Up 800/20:00

300 Loosen

200 Kick -50 Smooth -50 Fast

200 Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Choice Stroke Drill

Main Set 3050/65:00

Set 1 

3 Rounds

6x25 @:15s Rest Choice Stroke Build to 90%

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

2x125 @:20s Rest -25 Free -25 No Free

Set 2 

2 Rounds

4x25 @:10-15s Rest Fast Kick

4x50 @:10-15s Rest Drill/Build by 25

1x200 @:30s-1:00 Min Rest Free Negative Split -100@70% -100@90% 

1x50 @:30s-1:00 Min Rest Rest Active Recovery 

Cool Down 300/6:00

4x50 @:10-15s Rest -25 Free -25 Back

1x100 Choice 

 

4150 Yards 91 Minutes

11-23-24 Kick, Drill, Swim, Win

Warm Up 1000/25:00

4x100 @:15s Rest -Odds Free -Evens Free I.M (Free,Back,Breast,Free)

6x50 @:10-15s Rest Choice Stroke Build

4x50 @:10-15s Rest -Odds Kick -Evens Drill

4x25 @:10s Rest  Free #1. 4 Breath Max #2. 3 Breath Max #3.2 Breath Max #4.1 Breath Max

Main Set 2850/60:00

4 Rounds

2x75 @:15s-20s Rest Kick/Drill/Swim

4x25 @:10s-15s Rest I.M Order By Round

3 Rounds

3x100 @:15-20s Rest Choice Stroke Descend 1-3. 3=All Out

1x50 @:30-1:00 Min Rest Active Recover 

2 Rounds

1x200 @15-30s Rest Pull Negative Split

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

Cool Down 200/5:00

1x200 Choice

4050 Yards 90 Minutes 

10-19-24 I.M All In

Warm-Up 800/20:00

300 Choice

100 Kick

4x50 @:10-15s Rest I.M Order Drill/Build By 25

8x25 @:10s Rest Choice Desc. 1-4 ,5-8

Main Set2800/ 65:00/

4x25  @:15s Rest Choice or  I.M Order Race

1x100 @:30s Rest Choice Easy

4x50  @:20-30s Rest Choice Or I.M Order Race

1x200 @:30s Rest Pull Breathing 3/5/7/9 by 25

4x75  @:30s Rest Choice Or I.M Order Race

1x300 @ 1:00 Min Rest Choice -150 Swim/150 Kick

4x100 @:30s Rest Choice or I.M Order Race

1x400 @2:00 Min Rest Pull Breathing 3/5/3/5 By 100 

4x200 @:100 Min Rest Choice Or I.M Order Race

Cool Down 300/6:00

6x50 @:10s Rest Choice Heart Rate 150 or less

3900 Yards 91 Minutes

9/14/24 Crawl, Fly, Flop: It's All Swimming!

Warm-Up 800/25:00

200 Loosen 

8x25 @:10-15s  Choice Kick Build

4x50 @:10-15s  I.M Order.

-25 Right Arm

-25 Left Arm 

100 I.M

100 Pull Choice

Drill 400/10:00

4x25  @:10s Rest Back 6 Kick Switch   

1x100 @:20s Rest Backstroke -Max Underwaters Off walls Back Stroke 

4x25  @:10s Rest Back -O Right Arm -E Left Arm (Arm @ Side that isn't moving)

1x100  Backstroke -Focus on rotation and steady kick

I.M Set 1000/25:00

2 Rounds

4x75  @:10-15s Rest Rolling I.M (Fly/Bk/Br-Fs/Fly/Bk-Br/Fs/Fly-Bk/Br/Fs)

2x100 @:20s Rest Free #1. -50 Build-50 Smooth #2.-50 Fast-50 Smooth

Speed 900/25:00

2 Rounds

8x25 @:10-15s Rest: Free -O Fast -E Smooth

3x50 @:10s Rest I.M Switch -Fast 

1x100 @:20-30s Rest Free Smooth

Cool Down 300/10:00

4x75 Choice Stroke D/K/S 

3400 Yards 95 Minutes

9-11-24 Drills and Thrills

Warm-Up  600/15:00

300 Choice Loosen

6x50 Kick -25 Flutter -25 Dolphin Kick

Pull-Drill(Pullbuoy) 300/10:00

6x50 @:10s Rest 

-25 Free Touching buoy Behind the hip 

-25 Double Arm Back 

Breast-Drill(Paddles)600/15:00

2x50 @:10s Rest Breast Pull W/ Dolphin kick (1 Kick Per Stroke)

1x100 @20s Rest  Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Pull w/ a Flutter kick(Fast Pull-No Glide)

1x100 @:20s Rest Free Catch-up Drill W/ and Over Kick

2x50 @:10s Rest Breast Stroke 

1x100 @20s Rest  Catch-up Drill W/ and Over Kick

Set 1 I.M Ladder 750/20:00

3x(25+50+75+100)

25= @:10s Rest Fly 

50= @:10s Rest Back 

75= @:10s Rest Breast 

100=@:10s Rest Free( Descend by Round 3rd round all out)

Set 2 1500/40:00

3 Rounds

1x50 @:10s Rest Choice Stroke -25 Fast -25 Ez

1x100 @:10-15s Rest Choice Stroke Cruise

1x150 @10s Rest Choice Stroke -50 Build-50 Strong-50 Ez

1x200 @:15-20s Rest Choice Stroke Ascend - Start Fast end Smooth

Cool Down 200/5:00

4x50 Free 4 Breaths per 50

3900 Yards 105 Minutes 

6-10-24 Effort Evolution

Warm-Up 900/20:00

300 Free loosen

4x50 @:15 Choice Stroke/Drill

4x50 @:15 Streamline kick-on back

2x50 @:15 Distance Per stroke Free

Main Set 1800/45:00

3x100 @:15 Choice Stroke Desc.1-3. #3 80% Max Effort

1x100 @:30 Choice Stroke All out

1x50  @:30 Smooth Active recovery

2x100 @:20 Free 80%

2x100 @:30 Free All out

1x50  @:30 Active Recovery 

1x100 @:20 Free 80%

3x100 @:30 Free All out

2x50  @:30 Active Recovery 

4x100 @ All out:30

Cool Down 400/ 10:00

4x50 Kick

4x50 Distance Per Stroke Free

3100 Meters 75 Minutes

6-8-24 Stamina Stretch

Warm-Up 700/20:00

200 Choice

100 Kick

4x50 @:15 I.M.O Drill/Swim

8x25 @:15 Desc. 1-4,5-8

Main Set 3000/60:00

1x100 @:20 Kick

1x100 @:20 I.M

1x100 @:20 Free

2x100 @:15 Kick

2x100 @:15 I.M

2x100 @:15 Free

3x100 @:10 Kick

3x100 @:10 I.M

3x100 @:10 Free

4x100 @:5 Kick

4x100 @:5 I.M

4x100 @:5 Free

Cool Down 200/5:00

200 Choice

3900 Yards 85 Minutes

6-5-24 Free and Kick

Warm-Up 800/20:00

300 Free Smooth

6x50 -O Kick Or Pull - Choice Stroke Drill

4x50 Choice Stroke Build to Fast

Main Set 1800/30:00

1x200 @:20-:30 Pull 

2x100 @:20-30 Kick Fast

4x50  @:5-:15 Free Desc. 1-4

2x100 @:30 Choice Stroke -50 Build -50 Fast

4x50  @:10-:15 Free Pull Desc.1-4

1x200 @:30 Kick Build to Fast

2x100 @:15 Free Drill

4x50 @:20 Free Build to Fast

Cool Down 200/5:00

4x50 -O Double Arm Back -E Choice Stroke Smooth

2800 Yards 55 Minutes 

5-16-24 Speed and Streamline

Warm-Up 1000/30:00

*20s Rest After Each

400 Swim

300 Kick

200 Pull

100 I.M

Pre Set 800/20:00

8x25  @10s Choice Stroke Build 1-4,5-8

3x200 @15s 1. No equip 2. Paddles 3. Fins and Paddles

Main Set 2200/50:00

2 Rounds

3x100 @10s Desc.1-3 Free

3x100 @5-10s Choice Stroke -50 Cruise -50 Build to fast

6x50  @5s  Free Holding 500 Pace

1x200 @20s Free - Tight Streamlines.3-4 Underwater Dolphin kicks breathing every 3

Cool Down 200/5:00

1x100 Smooth

1x50 Choice

1x50 Dolphine Dive

4200 Yards 105 Minutes

5-14-24 Speed and Stamina Combo

Warm-Up 900/20:00

1x200 Free Loosen

1x200 Kick

1x200 Pull

4x75 Choice Stroke -25 Scull -50 Build 

Main Set 2700/60:00

2 Rounds

5x50 @10-15s Choice Stroke Desc.1-4 Hold Pace for 5

4x75 @10s Choice Stroke Middle 25 Fast

3x100 @5-10s I.M

2x125 @5s Choice Stroke 90% effort 

1x150  @5s Choice Stroke 90% Effort

1x100 Active Recovery 

Cool Down 300/6:00

4x25 Free Breathing 3/5/3/5 By 25

4x25 Dolphin Dive

1x50  Double Arm Backstroke with a Breaststroke Kick

3900 Yards 86 Minutes

5-9-24 Aqua Power Hour

Warm-Up 1700/30:00

1x300 Loosen

3x100 @15s rest I.M 

1x300 @20s Rest Pull 

4x25 @10s Rest Choice Stroke Drill

1x200 @20s Rest Kick w/ Fins

4x75 @15s Rest I.M No Free

1x100 @15s Rest Free Build

4x25 @15s Rest Free With Fins No breath

Main Set 2200/60:00

    (1x150 @20s Rest Free Build to 80%)

4x (1x50  @20s Rest Free Hold pace at 80% Keep your Stroke Pretty)

    (1x100 @20s Rest Easy)

20x50 @1:00 Rest

All out For time.Same Stroke for all 20.

   

Cool Down 300/6:00

1x300 Choice Loosen

4200 Yards 96 Minutes 

5-2-24 Mayday Medley

Warm-Up 800/20:00

1x300 Free Loosen

1x200 Kick  -25 Fly Kick -25 Flutter

12x25 @10s Choice Stroke 2Fast 1Ez

Main Set 2800/65:00

4x Rounds 

4x25 @15s Rest Fly Fast 

4x50 @10s Rest Free Desc.1-4

1x100 @15s Rest I.M Fast

1x100 @15s Rest Free Build

4x25 @15s Rest Free 3 Breaths Max

1x125 @20s Rest  Free Fast

1x50 @1:00 Rest Active Recovery

Cool Down  300/6:00

1x100  Free Breathing Every 3/5/3/5

2x50 -25 Double Arm Back Stroke -25 Free

4x25 Dolphin Dive

91 Minutes 3900 Yards

4-27-24 Fluid Sprint Fest

Warm-Up 1000/25:00

300 Swim

8x25 @10s Choice Kick Build

200 Pull 

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

Main Set 2700/60:00

12x25 @10s Kick I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

12x25 @10-15s Swim I.M.O (3Fly-3Bk-3Br-3Free) *Descend by 3

4x100 @15s Free -Odds Build -E Fast 

1x200 @30s Smooth Free

4x100 @15s -O I.M -E Free Build

1x200 @30s Smooth

4x100 @15s I.M

1x100  @15s Choice Stroke Smooth

4x100 @15s No Free -O Fast -Smooth

Cool Down 300/6:00

4x25 Dolphin Dive

2x50 Choice Kick

1x100 Free Smooth

4000 Yards 91 Minutes

4-16-24 Tidal Power Pulse

Warm-Up  900/25:00

1x200 Choice Swim

1x200 Kick

1x200 Pull

4x75 -25 Scull -50 Build

Main Set 2700/60:00

8x25 @10s Choice Kick -Odds Fast

4x50 @10s  Choice Kick -Odds fast

1x100 @20s-Smooth, Choice Swim

6x50  @10s Choice Stroke Build Each to fast

4x75  @10s  3 at 80% One Smooth

4x75  @15s  3 at 90% One Smooth

4x75  @20-30s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

4x50  @10s  3 at 80% One Smooth

4x50  @15s  3 at 90% One Smooth

4x50  @20s  3 ALL out one Smooth

1x200 @30s Choice Active Recovery

Warm-Down 300/6:00

4x25 double arm back Stroke w/ a breast kick

4x25 Dolphin dive 

1x50 Kick

1x50 Swim

3900 Yards 91 Minutes

4-10-24 I.M And Speed

Warm-Up 1000/25:00

300 Loosen

100 Kick

4x50 @10s I.M.O D/S

4x50 @5-10s Desc.1-4

4x25 @10s Sprint Cycle

1x100 Choice Stroke Smooth.

Main Set 1800/45:00

4x25  @10-15 Rest Fly Fast

1x100 @30s Active Recovery

4x50  @15-20s Rest Back Fast

1x200 @30 REest Active Recovery

4x75  @15-20 Rest Breast Fast

6x50  @10s Free Active Recovery

4x100 @15-20 Rest Free Fast

4x50  @ 10-15 Rest Choice Stroke Active Recovery.

Speed Set 800/20:00

4 Rounds

4x25 @10-15s Choice Stroke All out 

2x50 @10-15s Active Recovery

Cool Down 200/5:00

8x25 @ Choice Stroke

95 Minutes 3800 Yards