6-20-26 Find Your Catch

Warm Up 800/20:00

400 As -100 Breathing by 2 -100 Breathing by 3 -100 Breathing  by 4 -100  Breathing by 5

4x100 @:10-15s Rest -Odds Kick -Evens Drill

Kick 600/15:00

3x100 @:15s Rest Kick -Fins Descend 1-3

6x50 @:10-15s Rest  Kick -No Fins  

Descend 1-4, Hold Pace 5-6

Main Set 2200/50:00

4x250 @:25-30s Rest

-Odds Pull 70% Effort (Paddles & Buoy)

-Evens No Equipment 80% Effort

Advanced Challenge: Descend 1–4 while holding stroke count within +1.

Scale Down Options: 4x200 or 4x150.

4x200 @:20-25s Rest

-Odds -Pull (Buoy Only) Breathing 3/5 By 50

-Evens -No Equipment Build 200 - Last 50 =Fast & Controlled

Advanced Challenge: Hold your fastest sustainable 200 pace on #4 without increasing stroke count.

Scale Down Options  : 4x150 or 4x100.

4x100 @:15-20s Rest -Choice Equipment 

-Descend 1-4 , last 100=Fast

Scale Down Options: 4x75 or 4x50.

Advanced Challenge: Make #4 your best technical 100 of the set, not just your fastest.

Cool Down 200/5:00

200 Choice

90 Minutes 3800 Yards

6-5-26 Clean Speed Machine

 Warm Up 900/25:00

300 Choice
200 -25 Drill -25 Swim
200 Pull Breathing 3/5 Per 50
4x50 @:10-15s Rest Choice Stroke -15 Meters Fast -35 Smooth
Drill 500/10:00
2 Rounds (Fins Optional)
1x50 @:10-15s Rest -25 Front Scull -25 Swim
1x50 @:10-15s Rest 6 Kick Switch
1x50 @:10-15s Rest Catch Up Drill
1x50 @:10-15s Rest Build to 80%
1x50 @:15s Rest Smooth Reset Swim
Main Set 1800/40:00
8x50 @15s Rest Build to 80/90% Within Each 50 -Odds Kick -Evens Swim
4x50 @:10-15s Rest (Fins) Descend 1-4
4x100 @:15-20s Rest Pull Consistent Speed 80% Effort
4x50 @:15s Rest -25 90% -25 Smooth
4x100 @ Choice Equipment Negative Split by 50 First 50 ,80%, Second 50, 90%.
4x50 @:20s Rest Choice Stroke Fast
Kick 400/10:00
8x50 @:10-15s Rest Kick Desc. 1-4 ,5-8
Cool Down 200/5:00
200 Choice
3800 Meters 90 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

8-1-24 Sprint and Endure

Warm-Up 800/20:00

300 Choice

200 Kick

200 I.M Drill

200 Pull 

Main Set 2100/50:00

4x150 @:15s Rest  Pull -O Paddles and Buoy -E Buoy only

4x100 @:15s Rest  I.M

4x125 @:10s Rest Free -O Breathing  Every 3 - E Breathing every 5

4x100 @:10s Rest Choice -O Build -E Smooth

4x50  @:30s rest Choice Fast

Kick -Fins 400/10:00

4x{(2x25)+50} @15/20s Rest

25= 15 Yrds Vertical Board 10 Yards Fast kick

50= -25 U/W Kick on Front -25 Fast Kick Streamline on back

Cool Down 200/5:00

4x50 Choice Ascend @:15s Rest

3600 Yards 85 Minutes

4-12-24 Peak Performance Prep

Warm-Up 800/20:00

200 Swim

100  Choice Kick

4x50 @10s Rest I.M.O D/B

8x25 @10-15s Rest Choice Stroke Desc.1-4,5-8 @

1x100 Choice Loosen/Relax

Kick (Fins Optional) 400/10:00

1x200 @ Choice Kick Cruise

4x50  @ Choice Kick Desc. 1-4

Main Set 2500/60:00

1x200 @20s Rest Free 70-80% Speed

5x100 @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200 @15-30 Rest I.M 70-80% Speed

4x100 @15-30 Rest I.M  Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free 70-80% Speed

3x100  @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest I.M 70-80% Speed

2x100  @15-30 Rest I.M Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free  70-80% Speed

1x100  @15-30 Rest Free All Out

Cool Down 200/5:00

1x100 Choice 

4x25 Dolphin Dive

3900 Yards 95 Minutes

9-16-23 Building Blocks of Back & Free

Warm-Up 600/14:00

300 Free 

100 Backstroke 

4x75 @ 15s rest

-Odds -25 bk -25 free -25 bk

-Evens -25 free -25 bk -25 Free

Pre-Set 600/ 14:00

4 x 100 Free -Odds Breathing every 3 - Evens Breathing every 5 @15s rest

2 x 100 Back -25 Right arm only bk -25 Left arm Only Bk -50 backstroke @ 15s rest:

Main Set 1700/

Part 1:  700/16:00

4 x 50 Free with fins @10s rest - 

2 x 50 Back with fins @10s rest -

2 x 75 Free @20s rest - 25 Drill 3/3/3 /50 swim. Drill: (3 strokes left side, 3 strokes right side, 3 alternating strokes)

2 x 75 Back @20s rest - -50 Drill 3/3/3 -25 Swim

Part 2 : 1000/22:00

3 x 200 Free Desc. 1-3 @30s rest:

2 x 200 -50 Free -50 Back @30s rest:

Pull Set 300/8:00

4 x 50 Free pull with pull buoy @15s rest - 

2 x 50 Back pull with pull buoy @15s rest -.

Cool Down 100/ 2:00

100 Choice Loosen

3300 Yards 76 Minutes

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 

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

6-3-23 Aerobic Speed and Strength

Warm-Up 800/20:00

4x75 Last 25 No Free

100 I.M or Free Pull

100 Kick

4x50 Desc. 1-4

4x25 Sprint Cycle @ :40-1:00

Pre-Set - 400/10:00

4x100 @ @1:00-2:00

-Odds Kick W/ Board

-Evens Swim.Your choice of stroke and Drill

Main Set - 1600/38:00

4 x 75 Free Desc. 1-4. @ 1:15-2:00

4 x 100 -Odds Free Drill 3 Stroke 6 kicks  -Evens Build to Fast @ 1:30-2:30

4 x 50  free with fins, @ 85% effort @:45-1:15

4 x 50  free Try to lower stroke count each 50. 80% effort @:45-1:30

4x 100 Desc. 1-3  Hold 4 @ 1:30-2:30

1 x 300 freestyle swim @ 80% effort

Strength Set - 600/15:00

3 x 50  free w fins 80% effort @:45-1:15

3 x 50  Free Pull W/ Paddles 80% effort @:45-1:15

3 x 100 free swim with paddles and fins  90% effort @ 1:30-2:30

Speed Set - 200/6:00

8 x 25  Choice Stroke and Choice Equip All out Fast @:30-1:00

Cool-Down - 200/4:00

200 Cool Choice Stroke EZ

3800 Yards 93 Minutes

5-30-23 1st day of Summer Long course Season

Warm-Up:800/20:00
200 Free Loosen
100 Kick
100 I.M
100 Pull
4x50 -25 Scull -25 Choice Stroke(Best Technique) @ 15 Seconds Rest
4x25 Sprint Cycle @:30-1:00
Drill 600/16:00
3x50 Freestyle Right Fin ,Left Paddle @ 10-15 Seconds Rest
3x50 Freestyle Left Fin ,Right Paddle @ 10-15 Seconds Rest
3x100 -50 Free Pause Stroke Before Hands Hits the Water -50 Catch-Up Drill @ 10-15 Seconds Rest
Free Breath Control 450/12:00
3x(3x50) @:55-1:00
15 Seconds Rest in Between Rounds
Breathing ever 3/5/7 by Round Desc. 1-3.
Interval 600/ 18:00
3x(4x50) Freestyle. Each round Subtract -5 From your Previous Interval. Start the Set at a comfortable pace.
30-1:00 Seconds Rest In between Rounds
Pull Set: 1000/25:00
3x200 Free Pull W/ Buoy Desc. 1-3. @ 3:15-4:30
4x100 Free W/ Fins and Paddles Desc. 1-4. @1:30-2:30
Fins and Speed Set: 300/10:00
12x25 Choice of Stroke and Speed Equipment All-Out Fast @ 30-1:00
Cool Down: 200/4:00
200 Choice Stroke Loosen

3950 Yards 105 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

3-2-23 Varied Speed focused

Warm-Up 900/20:00
300 yards freestyle (easy pace)
4x50  I.M.O D/S @1:00-1:30
200  pull w/buoy 
4x50  Free Drill/build :50-1:15
Main 1100/30:00
8x50 Free sprint with 20-30 seconds rest in between
4x75  Pull w/pads, build each 75 to Fast @1:15-2:30
2x100  free with fins desc. 1-2 @ 1:30-2:30
4x50   I.M.O Sprint 20-30 seconds rest in between
Active Recovery 300/6:00
6x50 Free Smooth @:50-1:30
Challenge Set 900/25:00
12x25  all-out sprint with 15 seconds rest in between
2x100  freestyle with fins all out.@1:30-2:30
8x50 Kick -50 build -50 Fast @1:00-2:00
Cool Down 200/4:00
4x50 Free Nice And Smooth

85 mins 3400 Yards

2-28-23 Endurance and Strength Primary focus W/ Secondary focus on Speed and Power

Warm-Up 800/20:00
200 Free
200 Kick -50 FR -50 FLY 
2x100 I.M Drill @ 1:45-2:30
8x25 -25 Scull(or choice stroke) -25 Free Drill @40-1:15
Stroke Set 800 12:00
4x50 Choice Stroke build to Fast Finish @1:00-1:30
4x75 I.M Switch @1:30-2:30 (Fly/Bk/Br- Br/Fr/Fly x2)
Main Set 2400/48:00
4 x 300  Choice of Pulling equip. Desc 1-2 Hold 3-4 @4:00-6:00
6 x 50 Kick w/ Fins -O Build  -E All @:50-1:30
6 x 100 -Odd I.M -E All out Free @ 1:30-2:30
12 x 25  Underwater Max @:40-1:30
Cool Down 2:00/0
2 Min Float
4000 Yards 82 mins

10-20-22 Building up our Speed !

Warm-Up 600/ 12:00

300 Loosen 

6x50 I.M Switch or Desc Free 1-3.4-6. @1:00-1:20

Fins 500/10:00

4x(1x25+1x100) @:30/1:30

-Odd Rounds 25 Fast 100 Ez

-Even Rounds 25 Ez 100 Fast.

Main 1800/44:00

4 x 100 Desc.1-2,3-4 pull with paddles and buoy @ 1:40-2:00

1:00 rest

4 x 75 Desc.1-2,3-4 kick with fins and board  @1:40-2:00

1:00 rest

4 x Desc. 1-2,3-4 100 swim  @1:40-2:00

1:00 rest

4 x 75 Desc. 1-2,3-4 kick with fins and board @1:40-2:00

1:00 rest

4 x 100 Desc. 1-2,3-4 pull with paddles and buoy @1:40-2:00

Kick 600/16:00

8x25 Kick W/Fins Fast @:40

4x50 Kick No Fins  Desc 1-4 @1:15

8x25 Kick No Fins Fast @:45

Fins 350/6:00

1x100  Fast Free @1:30

2x25  -Odds Fast - Evens Smooth@ :30

1x100  Fast Free @1:30

4x25 -Odds Fast - Evens Smooth @:30

Cool Down 100:200

100 Smooth

3950 Yards 90 Minutes