7-27-26 Long Axis Power

Warm Up 900/20:00

300 Choice 

4x100 @:15s Rest

#1 -50 Kick -50 Swim

#2.-50 Drill -50 Swim

#3. Pull Breathing 3/5 by 50 (Paddles Optional)

#4. -50 Back -50 Free Build

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

Pre Set 600/15:00

2 Rounds

3x50 @:10-15s Rest (Fins)

#1. -25 Right Side Kick -25 Left Side Kick (Front)

#2. Free Drill 3 Strokes 6 Kicks

#3 -25 Back Kick -Arms At Side Rotate every 6 Kicks -25 Back Swim

1x150 @:15s Rest As -50 Free D.P.S -50 Back -50 Free Build to 80%

Main Set 2300/50:00

A.

4x200 @:20s Rest

#1.First 50 Fast #2.Second 50 Fast #3.Third 50 Fast #4.Fourth 50 Fast

B.

4x150 @:15-20s Rest As -50 Free -50 Back -50 Free

#1. First 50 Fast #2.Middle 50 Fast #3.Last 50 Fast #4.All three 50s at the fastest pace you can hold

C.

4x100 @:20s Rest

#1. Fins #2 Paddles  #3 Fins & Paddles #4 No Equipment

D. 

5x100 @:20s Rest 

#1.First 8 Strokes Fast 

#2.Last 8 Strokes Fast

#3.First 8 After Turn Fast

#4.Eight Fast Strokes Each 50

#5.Best Sustainable Pace

Cool Down 200/5:00

200 Choice 

4000 Yards 90 Minutes

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

6-17-26 Air Management

Warm Up 900

300 Loosen

4x100 @:15s Rest -50  Drill  -50 Swim (Catch-Up,Fist,Zipper,6 Kick Switch)

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

Main Set  2100

3 Rounds- R1. Buoy Paddles R2.Choice Equipment  R3. Fins and Paddles

2x100  @:10s Rest Breathing 3/5 by 50

2x150 @:10s  Rest  Breathing  3/5/7  by 50

1x200 @:30-45s Rest Negative Split

Kick/Speed 1000

4 Rounds

2x50 @:15-20s Rest Fast Kick  W/ Fins

1x50 @:20s Rest Fast Swim -Choice  Equipment

1x100 @  Reset Active Recovery

Cool Down 200/5:00

200  Choice

6-10-26 No Wall Rescue

Warm Up 800/20:00

300 Loosen

1x200 Pull Breathing 3/5 by 50

4x50 @:10-15s Rest Kick

2x50 @:10-15s Rest -25 Drill -25 Swim

Drill/Pre Set 600/10:00 

2 Rounds

1x100 @:15s Rest -25 6 Kick Switch -50  Fist Drill  -25  Catch Up Drill

2x50 @:10-15s Rest #1. Count Stroke #2. Try and lower stroke count

1x100 @:15s Rest Build- Maintain Stroke Count -Increase Speed

Main Set 2300/55:00

A. 800

1x400 @:30s Rest Negative Split -2nd 200 Increase Speed By Kicking  

4x50 @:10-15s Rest Kick -25 Fast -25 Smooth

2x100 @:15s Rest #1. Swim Build to 90% #2. Kick Build to 90%

B. 900

3 Rounds

1x200 @20s Rest 70% Effort Maintain Pace

1x50 @:15s Rest Fast Kick

1x50 @:15s Rest Fast Swim

C. 600

1x300 @:30s Rest Fins and Paddles Build by 100 Breathing 3/5 by 50

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

2x50 @:15s Rest Swim -25 Smooth -25 Fast

Cool Down 200/5:00

200 Choice

3900 Meters 90 Minutes  

6-3-26 Long Pool Patience

Warm Up 900/25:00

1x300 -100 Free -50 Choice x2

1x200 Pull Breathing 3/5 By 50

4x50 @:10-15s Rest Choice Kick Build to Fast

4x50 @:10-15s Rest -Odds Drill/Swim -Evens Build

Pre Set 500/10:00

Fins Optional 

2 Rounds

2x50 @:10-15s Rest Drill #1. 1 Pull 6 Kicks #2.Catch  Up Drill

1x100 @:15s Rest Distance Per Stroke

1x50  @:15s  Rest  Free Build to Fast

Main Set 1900/45:00

2x400 @:30s Rest Fins and Paddles Distance Per Stroke  

- As 100 70% -100 80% Repeat x2

1x300 @:30s Rest Build by 100

2x200 @:20s Rest  #1.  Fins and Paddles #2. No Equipment - Try and hold same tempo on second 200

4x100 @:15-20s Rest Descend 1-4

Kick 300/5:00

6x50 @:10s Rest Flutter Kick

Descend 1-3,4-6

Cool Down 200/5:00

200 Choice

3800 Meters 90 Minutes

5-11-26 Smooth To Savage

Warm Up 800/20:00

300  Every 3rd 25 Fist Drill

2x100 @:10s Rest Kick Build

4x50 @:10-15s Rest I.M Order Drill/Swim

4x25 @:10-15s Rest  Sprint Cycle

Pre Set 600/10:00

4 Rounds

1x50 @:10-15s Rest Distance Per Stroke Freestyle

1x50 @ :10-15s Rest

-30 Yards Free Build 

-15 Yards No Free Fast  

-5 Yards Streamline Fast Kick to the Wall

2x25 @:10s Rest Kicks  -Odds Smooth -Evens Fast

Main Set 2400/55:00

3 Rounds

1x200 @:20s Rest Paddles/Fins -as 75 Breathing  3/5/7 -25 Backstroke

4x75 @:15s Rest Rolling I.M 

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

4x25  @:15s Rest -Odds Fast Choice Stroke -Evens Free or Back Recover

Cool Down 200/5:00

8x25 @:10-15s Rest Breathing  4,3,2,1,1,2,3,4  by 25

90 Minutes 4000 Yards

4-20-25 Drill Descend Detonate

Warm Up 900/25:00

400 as -200 Free 100 Back -100 Breast

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

2x100 @:10-15s Rest Pull #1 Buoy #2 Buoy and Paddles

4x25 @:10-15s Rest Choice Stroke as Few Strokes as possible

A. 1600/30:00

2 Rounds

1x300 @:15-20s Rest -as 75 Free Breathing 3/5/7 -25 Backstroke

4x75  @:5-10s Rest 

-Odds -50 Drill -25 Swim  

-Evens Build to 80%

1x100 @:15s Rest Fast

1x100  @:Reset Active Recovery

B. 1250/25:00

5 Rounds

1x100 @:30s Rest w/ Fins and Paddles Easy Speed

3x25 @:5s Rest 

-Odds Rounds Fast 

-Even Rounds: Just Make it 

-(No Equipment)

1x75   @:30s Rest  All Out (

-No Equipment)

Cool Down 200/5:00 

200 Choice 

3950 Yards 80 Minutes

5-20-25 Even It Out.

Warm Up 1000/25:00

400 Free Looosen -Every 4th 25 Back

4x75 @:10-15s Rest Back K/D/S

4x50 @:10s Rest Breast Drill/Swim

4x25 @:10-15s Rest Choice Stroke Sprint Cycle

Pre Set 900/20:00

4x50 @:10s Rest -Odds -25 R Arm -25 L Arm -Evens Fist Drill

4x50 @:10s Rest -Odds Zipper Drill -Evens Fingertip Drag 

3x100 @:15s Rest Free Style Descend 1-3

4x50 @:15s Rest Free Build to 90%

A. 1200/30:00

3x200 @:15s Rest Pull Aerobic Free w/ Bi lateral Breathing -3rd 50, 80%

1x200 @:15s Rest I.M -25 R Arm -25 L Arm

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

2x100 @:15s Rest I.M

B. 600/10:00

4 Rounds 

2x25 @:15s Rest Scull -Small Scull Out front ,Light kick

1x50 @:15s Rest Choice Drill

2x25 @:10-15s Rest 15M Fast off the wall Choice Stroke

Cool Down 200/5:00

200 Choice Easy Swim

3900 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

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 

2-27-24 Glide & Conquer

Warm-Up 900/20:00

300 loosen 

200  w/ Fins -25 Kick -25 Swim 

100 I.M

4x50  @ 10s Rest Desc. 1-4

4x25  @ 10s Rest Sprint Cycle

Main Set 3100/65:00

4x50  @5s Rest  -Free Ascend 1-4

1x300 @10s Rest -Free 3 Dolphin Kicks off Each wall.

4x100 @5s Rest -as 50 Free -50 Back

5x50  @5-10s Rest -Pull Desc. 1-4 Hold Pace for 5

1x300 @10s Rest 3 Fly kicks off each wall.

3x100 @5s Rest -as 50 Free 50 Back

5x50  @10s Rest -Fins and Paddles Fast

1x300 @10s Rest -3 Fly kicks off each wall

2x100 @10s Rest -50 Free 50 Back

4x50  @5s Rest - Free Ascend 1-4

1x300 @ 3 fly kicks off each wall 

1x100  I.M

Cool Down 200/5:00

4x50 @10s Rest Choice Breathing 3/5 by 50

90 Minutes 4200 Yards

11-25-23 Ripple Rally Routine

Warm-Up 900/25:00

300 Loosen

200 I.M D/S

100 I.M Kick

4x75  @ 10s Rest Choice Stroke

-Odds -25 build-25 Smooth-25 Fast

-Evens -25 Smooth -25 Build -Fast

Kick Set 450/12:00

6x50 @ 10s Rest Flutter Kick Desc. 1-3,4-6

6x25 @ 10s Rest Choice Kick

-O Fast -E Smooth

Pull 800/20:00

1x200 @ 15s Rest Smooth Pull w/ buoy

2x100 @ 10s Rest Negative Split Pads and Buoy 

4x50  @ 10s Rest Build To fast W/ Pads

8x25  @ 10s RestFins and Paddles. All out!

Pre-Set 700/18:00

4x100 @ 10s Rest Desc 1-4.

4x50  @ 10s Rest Build To a Fast Finish

4x25  @ 10s Rest All out

Main Set 1050/25:00

5x100 @ 10-15s Rest

#1.-2.Smooth 

#3. Build

#4.90% Effort

#5. All out.

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

1x200@ 15s Rest Free Negative Split

2x75@ 10s Rest Choice Stroke

-25 Smooth-25 Build -25 Sprint

Cool Down 200/4:00

4x50 Choice Stroke Mix it up

4100 Yards 104 Minutes

9-5-23 Kicking Off the Masters Season: Dive Into Our First Practice!

Warm-Up 750/16:00

4x100 Free @ 15 Seconds Rest

1x50 Breast Stroke

1x50 Back Stroke

2x25 Choice Stroke - No Free. @ 15 Seconds rest

8x25 Flutter Kick @ 10-15 Seconds Rest.

Drill 400/10:00

8x50 @ 10-15 Seconds Rest

-Odds Catch-up Drill 

-Evens 5 Free Strokes 6 Kicks , 5/6/5 ( Preform the kicks with a single arm pointed towards the opposing wall and your other at arm along your side.)

Equipment Familiarization 700/20:00

4x50 Free Swim With Paddles @10-15 Seconds Rest

2x100 Free with Fins @15-20 Seconds Rest

6x50 Free with Fins and Paddles @10-15 Seconds Rest

Free Ladder 900/22:00

1x100 @15 Seconds Rest

1x200 @15-20 Seconds Rest

1x300 @20 Seconds Rest

1x200@15-20 Seconds Rest

1x100@15 Seconds Rest

Cool Down 200/4:00

4x50 -Odds Choice Stroke - Even Free Style 

72 Minutes 2950 Yards

7-10-23 Hydro Heroics Happening

Warm-Up 700/20:00

2x100 Free W/ Fins 

2x50 Flutter Kick W/ Board

2x50 Backstroke w/ Fins 

2x50- Fly Kick W/ Board

1x100 Freestyle Drill/Pull

1x100 I.M by 25

Pre Set 400/10:00

2 Rounds of:

2x50 Pull W/ Buoy and Pads -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30

2x50 Pull W/ Pads and Fins -50 Long and Strong - 50 Build to 80% of Race pace by Finish. @ :55-1:30

Main Set 1500/40:00

(Choice Equip)

3 Rounds of:

5x50 Desc. 1-4. Hold 5  ( Desc. to 80% of Race pace) @:50-1:30

1x50 All out sprint Free .( Try to get to Race Pace ) @1:30

100 Active recovery - choice of kick or swim  @4:00

2x50 Stroke of choice - all out sprint  @1:30

1:00-2:00 min reset :

Cool Down 200/5:00

2x50 Swim - any stroke ez 

1x100 Kick - ez

75 Minutes 2800 Meters

6-24-23 Pace, Power, Perseverance in Pool.

Warm-Up 1100/30:00

200 Loosen

4x75 K/D/S Choice Stroke @10-15 Seconds Rest

4x25 Kick @ 5 Seconds Rest

6x50 I.M Switch @:10-:15 Seconds Rest

2x50 Pull -25 Front Scull -25 Build @

4x25 Sprint Cycle @:10-:15 Seconds Rest

Drill 400/ 12:00

2x50 Single, Double Single - Butter Fly Drill. @:10-:15 Seconds Rest

2x50 6 Kicks /5 Stokes /6 Kicks - Back Stroke Drill  @:10-:15 Seconds Rest

2x50 1 Pull 2 Kick Breast Stroke Drill  @:10-:15 Seconds Rest

2x50 3 Strokes 6 Kicks 3 Strokes -Freestyle Drill  @:10-:15 Seconds Rest

Pre Set 400/10:00

4x50 Pull W/ Buoy and Pads Desc 1-2,3-4 @:10-:15 Seconds Rest

8x25 Kick w/ Fins Desc 1-4 ,5-8 @:5-:10 Seconds Rest

Main-Set 1700/38:00

6x100 Desc 1-3. 4-6 ,75 Smooth 25 Fast @:10-:15 Seconds Rest

2x200 Pull W/ pads and Fins @15 Seconds Rest

6x50 Free w/ Fins -Odds Build - Evens Fast @:10-:15 Seconds Rest

1x300 Negative Split by 150 @:20-:30 Seconds Rest

4x25 All out @ 15 Seconds Rest

Cool Down 300/8:00

100 Free

2x50

100 Choice

3900 Yards 98 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 

5-16-23 Experience Van Gogh Like Never Before !

 "Starry Night" Warm-Up (700 /17:00)

200 Free (Swim smoothly under the swirling night sky)

100 Backstroke (Let your backstroke mirror the flowing wind in the painting)

100 Pull (Pull yourself through the dreamy landscape)

4x50 I.M by 50 (12.5 yards of each stroke) @:10-:15 Seconds rest (Diversify your strokes like Van Gogh did with his art styles)

100 Kick (Kick against the current of conformity)

"The Potato Eaters" Pull Set (800 /20:00)

4x100 Free with Pull Buoy Desc 1-4 @:10-:15 Seconds rest (Pull with the strength of a hardworking peasant)

8x50 Free with Paddles and fins Desc 1-4 5-8 @:10 Seconds Rest (Navigate through the rural life depicted in the painting)

"Wheatfield with Crows" USRPT (Ultra Short Race Pace Training) Set (800/20:00)

16x25 Free(Choice Equip) @0:30 (fast, race pace) (Fly through the water like the crows through the wheatfield)

200 EZ Or 3:00 Min Break

16x25 Choice Stroke(Choice Equip) @0:40 (fast, race pace) (Feel the urgency of the crows taking flight)

"Sunflowers" Aerobic and Endurance Training (900 /20:00)

3x(200+100)

200=Free Build Each 200 to 80/% @15 seconds Rest (Bloom in the water like the sunflowers in the painting)

100= I.M @ 15 Seconds Rest (Show the variety of your strokes like the variety of sunflowers in the vase)

"Self-Portrait" Drill Set (400 /12:00)

2x50 free 3 Strokes 3 Second Glide @:10-:15 Seconds rest (Express yourself in the water like Van Gogh did on the canvas)

2x50 back single-arm drill @:10-:15 Seconds rest (Reflect on your form like a self-portrait)

2x50 breaststroke 3k 1p, 2k 1p, 1k 1p @:10-:15 Seconds rest (Show the complexity of your stroke like the complexity of human emotion)

2x50 Fly Drill 2-2-2 @:10-:15 Seconds rest (Fly like the bold brushstrokes in Van Gogh's work)

"Café Terrace at Night" Cool Down (200 /4:00)

200 (Ease into the cool-down like the calm night at the café terrace)

3800 Yards 93 Minutes