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

3-14-24 Velocity Vibe Voyage

Warm-Up 1200/30:00

1x300 Free loosen

1x300 I.M.O K/D/S

1x200 Choice Kick

1x100 I.M

4x50 @5-10s Choice Stroke  Build to Fast

4x25 @10s Choice Stroke Sprint Cycle

Drill 500/10:00

*Drill Options Zipper, Finger Tip Drag,6 Kick Switch, Shoulder tap, Delayed Initiation

10x50 @10s -25 Drill -25 Swim

Main Set 1500/35:00

3x(6x50  @10's Free Desc. 1-3,4-6)

   (1x200 @1:00 Rest Free Max Effort )

Pull 600/15:00

4x150 @10-15s

-100 Pull -50 Drop the Buoy engage legs and build to fast

Cool Down 200/5:00

200 Choice Loosen

95 Minutes  4000 Yards

3-5-24 Sprint, Pull, Repeat

Warm-Up 1000/25:00

200 Free Loosen

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 800/20:00

2x150 @10s  Right Fin Left Paddle 

2x150 @10s Left Fin Right Paddle 

2x50  @10s Fist Drill

1x100 @10s  Free Breathing 3/5/3/5 by 25

Main Set 1900/45:00

12x25@ 30s Free Race Pace  

1x100 @ 20s Pull/Active Recovery 

10x25 @ 25s  Free Race Pace

1x100 @  20s  Pull/Active Recovery 

8x25 @ 20's Free Race Pace

1x100 @ 20s  Pull 

6x25 @ 15's Free Race Pace

1x100 @ 20's  Pull/Active Recovery

4x25 @ 10's  Free Race Pace

1x100 @20s Pull/Active Recovery 

4x100 @10's Free Desc. 1-4 To Race Pace

Cool Down 300/6:00

6x50  @ Free -25 U/W max -25 Free 

4000 Yards 96 Minutes

2-3-24 Early Morning Short Practice

Warm-Up 800/15:00

1x300 Free

1x100 Choice Kick

4x50 @10s Rest  -25 i.m  -25 free

8x25 @10s Rest Choice Stroke -O Scull - E Build

Main Set 1800/40:00

5x100 @10-15s Rest Fast Free 

1x300 loosen/Active Recovery

8x50 @15s Rest -4 Fast Free -4 Fast I.M.O

1x300 loosen Active Recovery

4x50 @15-30s Rest Fast Free

4x25 @10s Rest Fast Free

Cool Down 300/6:00

6x50 Choice stroke loosen

61 Minutes 2900 Yards 

1-30-24 Buoy, Oh Buoy, It’s Swim Time!

Warm-Up 900/25:00

300  Freestyle 

4x75 @10s Rest Rollin I.M

100 Kick

4x50 @10s Rest Free Desc. 1-4 

Drill 400/10:00

4x25 @(fins) Fly Drill  Fly arms with a flutter Kick

4x25 @ Double Arm back

4x25 @ Breast Drill -O Breast arms Fly kick -Br arms Free Kick

4x25  @Overcharge (Catch-Up Arms Kicking as fast as you can)

       

Endurance(Choice Equip) 1200/30:00

3x200 @10-15s Rest Desc.1-3

4x100  @10-15s Rest Build to fast -O Swim -E Kick 

4x50   @10s Rest  -25 Fast -25 Smooth

 

Main Set 1200/30:00

2x200 @15s Rest Free Neg Split 

8x50 @10-15s Rest Free   - O Sprint -E Smooth

4x75 @10s Rest Build to fast     

4x25 @10-15s Rest All out 

Cool Down 200/4:00

200 loosen

3900 yards 99 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

1-11-24 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

1-6-24 Poolside Power in '24

Warm-Up 950/25:00

300  Free 

4x75  @10s Rest -O: 50 Single-Arm Freestyle-25 D.P.S -E 50 Single Arm Back Stroke -25 DPS

2x75  @10s Rest Free or Back Build to Fast

2x100 @10s Rest I.M 

Pre-Set 850/25:00

3x50    @10s Rest Backstroke (Focus on a Strong Kick)

1x150  @15s Rest Freestyle Breathing every 3 

4x75    @10s Free Rest Descend 1-4

1x200  @20s Rest Free Breathing every 3/5 by 50

2x25   @5s Rest Breaststroke with emphasis on glide

Main Set 1850/45:00

3x150  @15s Rest Freestyle Pull 

10x25  @10s Rest Choice stroke, Sprint

4x100  @20s Rest Freestyle, each 100 with a different breathing pattern

8x25    @10s Rest -O fly, -E Free All out 

1x400  @30s Rest Freestyle, building each 100

6x25    @10s Rest Backstroke, Fast

Cool Down 200/4:00

200 loosen

3850 94 Minutes

1/2/23 Splash into the New Year

Warm-Up 900/25:00

300 -100 Free -50 Back

6x50 @5-10s rest -25 Kick -25  Free Drill.

4x50 @10s Rest Desc 1-4

4x25 @10s rest Sprint Cycle. 

Drill  700/20:00

8x25 @5-10s Rest -O Right Arm -E Left Arm

4x50 @10s rest Free Drill 3/6/3 (3 Strokes 6 Kicks)  

4x75 @10s Rest -50Fist Drill -25 Build.

Kick 400/12:00

1x200 @15-20s Rest Free kick without fins

1x200  Free kick w/ fins Build the 200 to fast

Main Set 1500/35:00

4x75 @10s Rest Rolling I.M

3x200 @5-10s Rest Free Pull Steady Pace

4x100 @10s Rest  Free Desc. 1-4

4x50 @5-10s Rest -25 Fast -25 Smooth

Speed(Mix up strokes and Equipment) 400/10:00

4 Rounds

1x50  @10s rest All Out

2x25  @10s Rest All out

:30-1:00 Min Rest in between Rounds

Cool Down 200/4:00

200 EZ

4100 Yards 116 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

11-14-23 Ornament Odyssey

Warm-Up 900/25:00

300 Free Loosen

6x50  @5s Rest Pull - Choice Equip

4x50  @10s Rest Desc. 1-4

4x25  @10s Rest Sprint Cycle 

Kick 500/12:00

20x25 @5-10s Rest I.M.O Kick 

Main  Set 2350/55:00

8x50  @10s Rest-25 Fast Free -25 Ez Back

4x25  @10s Rest -Fast Fly

4x150 @10-15s Rest -50 Bk -50 Br -50 Free

2x200 @10-15s Rest -100 Bk -50 Br -50 Free

6x75  @5-10s Rest Free- Odds Build to fast -Evens Smooth

4x100 @10s Rest  I.M

Cool Down 200/6:00

8x25 As Few Breaths as Possible

98 Minutes 3950Yards 

12-5-23 Holiday Hustle

Warm-Up 800/20:00

300 Free Loosen

4x75 k/d/s I.M.O or Free

4x50 Desc. 1-4

Drill 400/ 10:00

6x50 @ Free Drill -Odds Thumb your Thigh - Evens Fingertip Drag Drill

1x100 Free Build to 80- Maintain technique

Pre-Set 500/12:00

2x

6 x 25 @ 10s Rest As Few Breaths as possible

2 x 50 @ 10's Rest Push off U/W past flags - As Few Breaths as possible

Kick 500/12:00

4 x 75 @ Desc. 1-4 

2 x 100 @ -25Fast -25Smooth

Main set 1500/35:00

4×100 @10-15s Rest Free 

1×50  @10s Rest No Free Smooth

3x100 @10s Rest Free 

2×50 @5-10s Rest No Free Build 

2×100 @5s Rest Free

3×50 @5s Rest No Free Descend to fast 

1x100  @30s Rest Free fast 

4×50 @5s Rest  No Free -Odds Fast -Evens Easy

Cool Down 200/4:00

200 Loosen 

3900 Yards 93 Minutes

11-9-23 Velocity and Volume

Warm-Up - 800/20:00

4x100 -Odds Free , -Evens I.M 

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

8x25 - Odds fast/evens easy, any stroke @10s Rest

Kick Set 400/12:00

2x25 Strong Kick @10s Rest

1x100 Fast Kick @15s Rest

2x50 Build Kick @10s Rest

1x100 Fast Kick @15s Rest

1x50 Smooth Kick @

Drill Set(Rotation) 400/10:00

8x50 @ 10s Rest

-Odds 3 Stokes 6 Kicks Free

-Evens 3 Free Strokes 4 Back Strokes. 

Main Set(Choice Equipment) 2100/45:00

7x150 @15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active recovery

7x100@ 15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active Recovery

7x50 @ 15s Rest

Fastest Possible Average

Cool Down 200/4:00

200 Smooth- Mix up Strokes.

3900 Yards 91 Minutes

11-2-23 Splash into November: Endurance Anew

Warm-Up:  800/20:00

200 Free: Perfect technique, slow and deliberate.

4x50 @ 15s Rest Drill/Swim by 25. Drill focusing on a personal weakness (e.g., catch, pull, or kick).

4x100 @ 20s Rest: Build each 100 to 90% focus on maintaining technique 

Pre-Set:  400/10:00

16x25 @ 5s Rest:

-Odds Strong Stroke

-Evens Weak Stroke

Distance Mix-Up: 1200/26:00

1x300 Free @ 30s Rest: Swim with a focus on even pacing, breathing every 3 strokes, and holding a steady technique throughout.

4x150 @ 20s Rest:

Odd: 100 Smooth -50 Race Pace

Even: 50 non-free focusing on technique, 100 Free at a steady pace.

6x50 @ 10s Rest: 

Odd: Sprint these Free as if they are the final stretch of a race. 

Even: Backstroke easy, focusing on recovery and technique.

Pace Variability - 800/18:00

8x100 @ 15s Rest:

Odd: 25 sprint / 75 Moderate. 

Even: 50 at race pace / 50 easy. 

Fly/Free-Power - 400/10:00

8x50 @ 10s Rest: 12.5 Free 12.5 Fly x2

Cool Down: 200/6:00

4x50 @ 15s Rest: Easy swimming, mixing in strokes. 

3800 Yards 90 Minutes

10-19-23 From Breast’s Best Glide to Butterfly’s Sky High

Warm-Up 800/20:00

300 Free: Build by 75

4x50 @ 15s Rest: Free Bilateral  3/5 by 25

4x50 @ 10s Rest: Kick -Odds Flutter K -Evens Butterfly K

4x25 @ 10s Rest: Odds Breast, Evens Fly.

Breaststroke:  400/10:00

4x100 @ 15s Rest:

75 Breast focusing on gliding and strong pull.

25 Free: relaxed.

Butterfly: 450/11:00

6x75 @ 20s Rest: -50 Free -25 Fly 

Breaststroke & Butterfly Combo: 600/15:00

3x200 @ 20s Rest:

-50 Breast emphasizing technique.

-100 Free at a steady pace.

-25 Fly (focus on form)

-25 Breast to finish strong.

Freestyle Endurance: 800/20:00

4x200 @ 15s Rest:

1st: 200 Free Drill Mix them Up

2nd: 100  build + 100 smooth

3rd: 50  (fast) + 150  smooth

4th: Negative Split by 100 

Variation Set: 500/12:00

4x125 @ 15s Rest:

1st: -50 Breast -50 Free -25 Fly 

2nd: -25 fly  -50 Free  -50 Breast 

3rd: -50 Breast -25 Fly -50 Free

4th: -50 Free -50 Breast -25 Fly

Cool Down: 200/4:00

100 Breast

100 I.M

3750 Yards 92 Minutes 

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