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

3-20-26 Race Pace Reset

Warm Up 800/20:00

200 As -100 Free -100 Back

4x50 @:10-15s Rest  Freestyle -Odds Drill  -Even's Swim

4x50 @:10-15s Rest Backstroke -Odds Drill -Even's Swim

4x50 @:15s Rest 

-Odds -25  Scull -25 Free   

-Evens -25  Streamline Kick on Back -25  Backstroke

Pre Set 600/15:00

3 Rounds

1x50 @:15s Rest Freestyle 3Pulls 6Kicks

1x50 @:15s Rest Backstroke 3Pulls  6 Kicks

1x50 @:15s Rest Swim- Build by 25 to 85-90%, maintain stroke count

1x50 @:15s Rest 50 Easy Pull

A.1000/20:00

5 Rounds

1x50  @:15s Rest Drill

2x25 @:30s Rest Fast

1x100 @:15s Rest  Swim Or Pull Active Recovery

B.1000/20:00

4 Rounds

2x50 @:30s Rest -100 Goal Pace

1x50 @:20s Rest Active Recovery

1x25 @:30S Rest 15 yards Fast 10 yards Smooth

1x75 @:20s Rest 80% Effort Hold Technique and Stroke Count

C.400/10:00

8x50 @:20s Rest

Odds-25 Fast -25 Smooth

Evens-25 Smooth -25 Fast

Cool Down 200/5:00

200 Choice

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

2-27-26 Smooth To Sharp

Warm Up 900/20:00

200 Swim

200 Kick

100 I.M

200 Pull

200 Swim

Pre Set 600/15:00

4x75 @:10-15s Rest Drill 

-Odds -25 Catch Up -25 Finger Tip Drag -25 Zipper 

-Evens -25 1Pull 6Kicks  -25 3p/6k  -25 5p/6k

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

Main Set 2000/50:00

4 Rounds

4x100 @:20s/15s/10s/5s Rest By Round Free 

4x25 @:15s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

4x50 @ Choice

3700 Yards 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

12-8-25 Hold The Water

Warm Up 800/20:00

200 Silent Swim

4x75 @:15s Rest Kick/Drill/Swim

#1. 25 Kick on side (switch halfway) / 25 Catch-Up / 25 DPS

#2. 25 Kick on stomach / 25 Fingertip Drag / 25 DPS

#3. 25 Kick on Back / 25 3R-3L Back Drill / 25 DPS

#4. 25 Breast Kick / 25 1 Pull 2 Kick Drill / 25  DPS

4x50 @:10-15s Freestyle Drill #1. 1Pull 6Kicks  #2.Single Arm Free(Opp arm extended) R #3. Free(Opp arm extended) L #4. 3 Pulls 6  Kicks

4x25 @:10s -Odds As Few Strokes As Possible -Odds As Few Breaths As Possible 

Backstoke Drill 500/15:00

4x50 @:10-15s Rest Back Drill #1 Single Arm(switch at 25) #2.1 Pull 6 Kicks #3. 3 Pulls 6 Kicks #4. Backstroke Swim

4x50 @:10-15s Rest Backstroke -Odds  Distance Per Stroke  -Evens Build

4x25 @:10s Rest -Odds As Few strokes As possible -Evens Double Arm Backstroke

Pyramid 1650/40:00

3x100 @:5-10s Rest Descend 1-3. (to ~80%)

2x200 @:10-15s Rest #1. Hold 80%Speed  #2. -100 80% -100 90%

3x150 @:20s Rest Build to Fast by 50

4x100 @:10-15s Rest Breathing 3/5/3/5 by 25

4x25 @:15s Rest -Odds Fast -Evens Smooth

Speed 600/15:00

4x25 @:20s Rest Fast

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

4x25 @:15s Rest -Odds Fast -Evens Smooth

4x25 @:20s Rest  Fast

4x50 @:15s Rest Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

Cool Down 200/5:00

4x50 Choice

3750 Yards 95 Minutes

4-20-24 Current Crush

Warm-Up 600/15:00

1x200 loosen

1x200 Kick

1x200 Pull

Main Set 3000 /70:00

3x100 @10s  Free Desc.1-3

10x25 @10s -O Free Build -E No Free

8x25  @5s I.M by 25

6x25  @5-10s Desc.1-4 Hold Pace 5-6

1x300 @10s Choice Kick Build

8x50  @10-15s Choice Stroke Drill/Build by 25

6x50  @10s I.M Switch

4x50  @10s Free Desc.1-4

2x200 @15s-20s Free Build

3x100 @10-15s I.M Desc.1-3

4x50  @10s No Free Desc. 1-4

Cool Down 300/6:00

4x75 -Free Breathing 3/5/3 per 25

3900 Yards 91 Minutes

3-2-24 I.M. Impossible Mission

Warm-Up 1000/30:00

1x300 Free loosen

3x100 @10s Choice Kick

6x50  @10s I.M Switch

4x25  @10s Sprint Cycle 

Main Set 3000/60:00

1x50  @10s Fly

1x100 @5s Back

1x150 @10s Breast

1x200 @10s I.M

1x150 @20s Choice Stroke- Best Stroke Fast

1x100 @15s Choice Stroke -Worst Stroke Fast

1x50  @10s Choice Ez

1x50  @10s Fly Kick

1x100 @5s Back Kick

1x150 @10s Breast kick

1x200 @10s Free kick

1x200 @10s I.M Kick

1x150  @10s Choice Kick Best Stoke 

1x100  @10s Choice Kick worst Stroke 

1x50   @20s Free Fast

5x200 @10-15s Swim 

1.Choice 2. Free 3. Back 4. Breast 5. I.M

 

Cool Down 200/4:00

4x50 Choice -EZ

4200 Yards 94 Minutes

2-6-24 Fly High, Back Glide, Breast Drive, Free Stride!

Warm-Up 800/20:00

300 Loosen

100 Kick Choice

6x50 @5-10s Rest Desc.1-3 ,4-6 Or Pull Choice equip.

100 Kick Choice

Main Set 2800/60:00

4x25 @5-10s Rest Fly Fast

1x100 @15-30s Rest Choice-Ez

4x50 @10-15s Rest Back Fast

1x200 @30s Rest Choice-Ez

4x75  @15s Rest Breast Fast

1x300 @:30s-1:00 Rest Choice-EZ

4x100 @15-30s Rest Free Fast

1x400 @1:00 Rest Choice-Ez

4x200 @30s Rest -Free Or I.M Fast

Cool Down 300/6:00

6x50 Choice .

3900 Yards 86 Minutes

1-27-24 Kick, Pull, Gasp, Repeat!

Warm-Up 700/15:00

300 Free

200 -50 Free-50 No Free

200 Free Build

Free Drill 600/15:00

6x100 @10s rest

1. Single Arm

2. Catch-Up

3.Fist Drill

Pull 900/20:00

1x300 @20s Rest Negative Split 

3x100 @10-15s Rest Desc.1-3 

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

Kick 600/15:00

3x100 @10s Rest Steady Kick

4x50  @10s Rest Desc. 1-4

4x25  @15s Rest all out

Main 1000/25:00

4x100 @10-15s Rest -25 Fast -25 Ez -25 Build -25 Sprint

4x100 @10s Rest I.M

2x100 @10s Rest Free Build to Sprint

Sprint 200/5:00

8x25 @ 15s Rest All out 

Cool Down 200/5:00

200 Loosen

4200 Yards 100 Minutes 

1-20-24 Dive In, Freak Out

Warm-Up 800/25:00

4x200 @10-15s rest

-O -50 Free-50 Back -50 Br -50 Free

-E 100 Free -50 No Free -50 Free

Tech And Drill 600/15:00

6x50 @5-10s Rest Free Drill/ Zipper With Fingertip Drag

6x50 @5-10s Rest Back Drill -25 Right Arm -25 Left arm

Kick 400/10:00

8x50 @10s Rest

-O Flutter Kick

-E Fly or Breast

Main Set 1400/30:00

2x200 @15s Rest  I.M

4x100 @10-15s Rest  -25 Fast Free -25 Ez Bk -25 Fast Free -25 ez Breast

4x50  @10s Rest Free -O Build - Sprint

4x100 @ 10s rest-75 Smooth -25 Sprint

Sprint 600/15:00

3x100 @10-15s I.M

6x50 @:30 Seconds Free Sprint

Cool Down 200/5:00

200 loosen

4000 Yards 100 Minutes

1-18-23 Swimming Through Winter

Warm-Up 1000/25:00

3x100 @10s Rest  Last 25 No Free 

12x25 @ 5-10s Rest

- O Streamline Kick -E Choice Stroke Drill 

3x100 @ Pull W/ a Buoy  

4x25  @ Sprint Cycle  

Underwater Power 400/10:00

16x25 @5-10s Rest  

- Odd: Underwater Dolphin Kick as far as Possible-Into Smooth Free, -E Fly or Back Stroke 

Main Set 1600/40:00

    2 Rounds (RD1 No Equip RD2 Choice Equip)

1x200  @10s Rest Free, Steady/Slightly Uncomfortable pace 

4x25   @15s Rest-1 Free All out  

4x100  @10s rest Desc. 1-4

4x25   @15s Rest All Out Free  

Speed Set 700/20:00

3x100 @10-15s Rest I.M

6x50  @10s rest Free,3-6 U/W Dolphin Kicks Desc. 1-3,4-6 

4x25  @15s Rest  -Choose Stroke, Sprint 

Cool Down 200/5:00

8x25 Dolphin Dive

3900 Yards 100 Minutes

1-16-23 Splash into Speed and Stamina

Warm-Up 900/25:00

300 Loosen every 3rd 25 Backstroke

4x100 @10s Rest Free -25K-50D-25Build

4x50 @10s Rest Desc. 1-4

I.M 400/10:00

4x100 @10s Rest I.M 

-O Drill -E Swim

Kick 400/12:00

1x400 Steady Kick

Pull (Choice Equip) 400/10:00

1x200 @10s Rest  Focus on Technique and powerful Pulls

4x50  @ Build each to Fast

Main Set 1350/30:00

3x200 @10s Rest Desc.1-3

3x150  @10-15s Rest Build each 150 to Fast by 50's

3x100 @ 30s Rest All out

Speed 300/6:00

12x25 @10s Rest

-O All out  -Even Smooth

Cool Down 200/4:00

4x50 Choice Stroke Smooth

3950 Yards 97 Minutes

1-11-24 Winter Water Warrior Workout

Warm-Up 1000/25:00

300 Loosen

4x50 @10s Choice Stroke -25 K-25 Drill

4x50 @10s Choice Stroke -25 Drill -25 Swim

8x25 @10s rest Free Drill Overcharge Drill (catch-up Arms Fast kick)

4x25 @10s Rest Sprint Cycle

Pre-Set 800/20:00

1x200 Kick

4x50  @5-10s Rest Pull 

2x100 @10s Rest Build Each 100

8x25  @5-10s rest

-O F

-E Smooth

Main Set 1900/45:00

4x200 @10-15s Rest 70% Effort Choice Equip

4x100 @10s Rest I.M

8x50  @10-15s Rest -Odds Fast -Evens Smooth

4x75  @10s Rest Fly/bk/br 

2x150 @5-10s Rest Negative Split by 75

4x25 @ 10s Rest Free  All Out

Cool Down 200/5:00

4x50 Choice Stroke Smooth

4100 Yards 95 Minutes

12-28-23 Festive Fitness Continuation

Warm-Up 800/20:00

400 Free Loosen

4x75 @10s Rest Free -O -50 Kick-25 Drill - E-50 Drill -25 

4x25 @10s Rest Sprint Cycle

I.M 500/15:00

5x50 @10s Rest Fly/Bk 

5x50 @10s Rest Br/Fs 

Main Set 1950/45:00

3x100 @5-10s Rest Desc 1-3

6x25 @10s Rest All out -Choice Stroke

4x75 @ Free Hold a Slightly Uncomfortable Pace

6x25 @10s Rest All out -Choice Stroke

6x50 @5-10s Rest Build 1-3,4-6 to 70/80%

6x25 @10-s Rest All out -Choice Stroke

1x300 @30s Rest Smooth/Active Recover

12x25 @10s REst All out -Choice Stroke 

Endurance Set 500/10:00

1x500 Aiming for a steady moderate pace

Cool Down 200/5:00

8x25 Dolphin Dive

3950 Yards 95 Minutes

12-21-23 Holiday Hustle in the H2O

Warm-Up 900/25:00

300 Loosen

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

200 Pull 

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

Pre-Set 400/12:00

16x25 Free @10s rest

1. Build To fast

2. Start Fast end EZ

3. Smooth-Dps

4. All Out

Pull(Choice Equip) 400/10:00

2x200 @10-15s Rest

1. Build to Fast

2. Positive Split 

Main Set 1400/35:00

2 Rounds

4x50 @5-10s Rest  Desc. 1-4 Free

2x100 @10s rest I.M

2x100 @5-10s Rest Free Negative Split

4x25 @10-15s rest  Free All out

Kick 500/15:00

5x50 @ Kick Desc.1-5 Hold 5

10x25 @ -O Fast -Even Steady 

Cool Down 200/5:00

1x100 Free Breathing Every 3

1x100 loosen

3800 Yards 102 Minutes

10-24-23 Phantom Phast Freestyle

Warm-Up: 600/15:00

200 Free 

4x100 @10s Rest Odds Free; Evens IM (focus on smooth transitions between strokes)

Pre-Set: 400/10:00

8x50 @5s Rest

Descend 1-4, 5-8. Focus on increasing speed while maintaining stroke efficiency.

Speed Intervals – 1200/30:00

12x100 @ 5-10 Seconds Rest

1-4: 75 Fast Free / 25 Easy Free

5-8: 50 Fast Free / 50 Easy Free

9-12: 25 Fast Free / 75 Easy Free

Race Strategy – 900/23:00

6x150 @5-10s Rest 

1-2: 75 Free at race pace / 50 Easy Free / 25 Back all-out

3-4: 50 Easy Free / 50 Breast at race pace / 50 Free all-out

5-6: 75 Free at race pace / 75 Free moderate

Sprint Set: 300/7:00

12x25 @5s Rest

Odds: Sprint

Evens: Easy recovery

Cool Down: 300/8:00

3x100 Choice stroke 

3700 yards/ 93 Mins

10-17-23 Surfing the Stroke Spectrum

Warm-Up 600/15:00

300 Free - Increase speed every 100.

4x50 @ 10s Rest -Odds Free - Evens Back

4x25 @ 10s Rest -Odds Breast - Evens Fly

Breaststroke and Butterfly Drill Set 400/10:00

4x50 @ 10s Rest - Breast Stroke Drill -3 Second Glide.

4x50 @ 15s Rest -Butterfly single-arm -25 left, -25 right

Race Strategy Set 600/15:00

3x100 @ 10s Rest Alternating -50 Back-50 Free. first 50 strong and second 50 smooth.

4x75  @ 15s Rest -50 Free (25 Fast / 25 Smooth) -25 Back, Fast

Breast & Fly 1150/25:00

4x100 @ 10s Rest -Odds Breast Stroke - Even Freestyle

3x100 @ 10s Rest -50 Free  -25 Breast -25 Butterfly 

3x150 @ 10s Rest -50 Free -50 Breast -50 Free

Stroke Transition  600/15:00

4x50 @ 10s Rest

Odds: -25 Breast -25 Free

Evens: -25 Fly -25 Back

4x100 @ 15s Rest

1st: -25 Free -25 Fly -50 Backstroke.

2nd: 50 Backstroke  -50 Breaststroke.

3rd: 50 Breaststroke -50 Freestyle.

4th: I.M

Cool Down 300/6:00

3x100 @ 2:00

-100 Free -100 Back -100 Breast 

3650Yards 86 Minutes

10-14-23 Water Warriors' Weekend Challenge

Warm-Up  700/20:00

300 Free: Loosen 

4x75 @ :15s rest: -25 Free -25 Back -25 Streamline Kick

4x25 @ :15s rest: 

Technique and Transition Set: 500/15:00

3x50 @ :15s rest: Long Axis Rotation Drill -3 Strokes Free -4 Strokes Back -3 Strokes Free 

4x50 @ :15s rest: Freestyle - Zipper Drill, focusing on hand recovery.

3x50 @ :15s rest: Backstroke - Single arm, emphasizing rotation.

Kick Intensity Set: 300/8:00

3x100 Mixed Kick @ :15s rest: 25 Flutter (Free) / 25 Dolphin / 25 Flutter (Free) / 25 Dolphin.

Race Strategy Set: 1300/36:00

4x125 @ :20s rest: 75 Free steady pace + 50 Back building speed.

2x150 @ :20s rest: 50 Back moderate pace + 100 Free build.

5x100 @ :15s rest: Descend 1-5. Aim to drop time on each 100.

Power and Pacing Set: 600/18:00

4x25 @ :30s rest: Max Power Free, aiming for a low stoke count and maintaining speed.

2x100 @ :20s rest: Freestyle, swim the first 50 at 70% effort and the second 50 at 90% effort. 

4x25 @ :30s rest: Max Power Backstroke, similar to the freestyle 25's, aiming for minimal strokes but high velocity.

2x100 @ :20s rest: Alternating 50's of Backstroke and Freestyle. Try to match the pacing from the previous 100's, adjusting your effort as needed.

Cool Down: 200/4:00

4x50 @ :15s rest: Bi lateral breathing: 3/5/7/9 

Total: 3600yrds 101 minutes

10-7-23 From Paddle to Battle: Dive into the Deep End!

Warm-Up 800/20:00

300 Free Loosen

4x50 @ 10s rest - Back/Freestyle by 25, thinking of the changing colors of the Northern Lights.

4x50 @ 10s rest Flutter Kick W/ a Board

4x25 @ 10s rest - Sprint Cycle

Drill Set: 600/16:00

3x100 @ 15s rest - Free. Odd lengths: fingertip drag, Even lengths: full stroke.

4x50 @ 15s rest - Back. Count strokes.

2x50 @ 10s rest - Free with a focus on breathing. Breathe on one side going down, the other coming back. 

Main-Set 2000

1000/22:00

2x500 Free @ :30s rest:

1st 500:  Swim at a steady pace for the first 400, then pick up the speed for the last 100.

2nd 500:  start fast for the first 100  and then settle into a steady pace for the remaining 400.

600/15:00

3x200 @ :20s rest:

1st 200: Free - Start with a smooth and easy pace for the first 100, then gradually build your speed for the second half.

2nd 200: Back - Maintain a consistent pace throughout

3rd 200: Free -  Start strong and gradually decrease your speed.

400/10:00

4x100 @ :20s rest:

1st 100:  - Free. -25 Fast -50 Smooth -25 Fast

2nd 100: - Free.  maintain an even pace throughout this 100.

3rd 100:  - Back.  At a Strong Pace

4th 100: - Free. -50 Fast -50 Moderate

Cool Down: 100/2:00

100 Easy Choice 

3500 Yards 85 Minutes