7-1-26 Long Course Love

Warm Up 1200/30:00

6x200 @:15-20s  Rest

#1. Choice Swim

#2. -50 Drill -50 Swim

#3. Pull Breathing 3/5 Per 50

#4. -100 Kick -100 Swim

#5. -50  Free -50 Back -50 Breast -50 Free

#6. Choice Stroke Build  Each 50 to Fast

A. 1200/25:00

4x300 @:20-30s Rest

-Odds -100 Kick -50 Drill -50 Swim -100 Build

-Evens -100 I.M -100 Kick -50 Drill -50 Swim

B. 1200/25:00

2 Rounds 

3x100 @:15s Rest Descend 1-3

6x50 @:10-15s Rest

#1-2 Kick, Build Each 50 to Fast

#3. Swim -37.5 Smooth -12.5 Fast

#4. Swim -25 Smooth  -25 Fast

#5. All Smooth

#6 All Fast

Cool Down 200/5:00

200 Choice

3800 Meters 85 Minutes

6-13-26 Build The Beast

Warm Up 800/20:00

4x200 @:20s Rest

#1. Choice Loosen

#2. -50 Catch-Up -50 Swim

#3. I.M Kick

#4. Pull W/ Paddles Breathing  3/5 Per  50  

Pre Set 700/15:00

6x50 @:10-15s Rest 

-Odds  Drill (5 Stroke 6 Kicks, Catch Up Drill, Zipper Drill) 

-Evens  Distance Per Stroke Free

8x50 @:10-15s Rest

#1-4. Descend 1-4

#5-8. Pull Breathing 3/5 by 50

Main Set 2300/45:00

8x50 @:10-15s Rest -Odds Distance Per Stroke -Evens Kick Build to Fast

4x100 @:15-20s Rest Negative Split -2nd 50 Faster than 1st

4x50 @:10-15s  Rest No Free Descend 1-4

2x200 @:20-30s Rest Build by 50

4x100 @:15-20s Rest -75 Distance  Per Stroke -25 Distance Per stroke W/ a Fast Kick

4x50:  @:10-15s  Rest -Odds Kick -Evens No Free Swim

1x300 Free Build (last 100, 80-90%)

Cool Down 200/5:00

200 Choice   

95 Minutes 4000 Meters

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

5-30-26 Long Course Logic

Warm Up 900/20:00

400 -Loosen,Mix Up Strokes

1x300  Kick Build the last 100

1x200 Pull Breathing 3/5 Per 50

Pre Set 700/15:00

2 Rounds

2x50 @:10-15s Rest #1. Fist Drill #2.Catch Up Drill 

2x50 @:10-15s Rest #1. Count Strokes #2. Stroke Count -1

3x50 @:10-15s Rest Descend 1-3 Trying to increase Speed and hold Stroke Count  

Main Set 2000/50:00

4 Rounds

1x200 @:20s Rest 60-70% Effort -Choice Equipment

2x50 @:10-15s Rest #1. I.M Order by round Build  #2. Active Recovery

2x50 @:15s Rest Choice Stroke #1.Odds Fast -Evens  #2.Active Recovery

1x100 @:15s-20s Best Freestyle Lowest Stroke Count possible

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

1-5-25 Power With Patience

Warm Up 900/25:00

300 Choice Loosen Mix it Up every 75

200 Pull (Long Strokes)

4x50 @:10-15s Rest  Drill -Odds 3 Free Strokes 4 Back Strokes -Evens Breast Stroke 1 Pull 3 Second Glide

2x100 @:15s Rest Free Build by 100 To 80% (Start ~50%, increase speed without increasing stroke count)

Pre Set 600/20:00

4 Rounds ( I.M Order by  Round)

1x50 @:15s Rest Kick 

1x50 @:10-15s Rest Drill 

1x50 @:15s Rest -25 Scull -25 Swim 

Main Set 1950

3 Rounds

4x50 @:10s Rest 

#1.Fast And Effortless 

#2-3. Try to hold or increase Speed  

#4. 90%( Hold Form)

2x75 @:15s Rest As 

-25 Build to 70% 

-25 Build to 80% 

-25 Build to 90%

4x25  @:15s Rest Underwater Breaststroke (Go as far underwater as possible, Surface for breath-Submerge again)

4x25  @:15s Rest All Out Choice Stroke

1x100 @ Reset  Active Recovery

Cool Down 200/5:00

4x50 Choice 

7-24-25 Pulling with Precision

Warm Up 1200/30:00

200 Loosen

6x50 @:10s Rest Descend 1-3,4-6 ( Kick On Wall as you rest if possible)

4x100 @:20s Rest I.M Or Non Free  Descend 1-4

4x50 @:15-20s Rest Kick Descend 1-4

1x100 @:20s Rest Choice Drill

Pre Set 650/15:00

4x50  @:20s Rest Choice Stroke Fast

1x150 @:30s Rest Free Pull W/ Paddles and Buoy (@ ankles)

2x150 @ -50 Fast -100 Smooth(Focus on Distance Per Stroke)

A. 700/15:00

2 Rounds

1x200 @:30s Rest 100 Free Build -50 Ez Back -50 Free Build

1x150 @:20s Rest Pull W/ Paddles and Buoy w/ Bilateral Breathing (2nd Round Buoy @ Ankles)

B. 1200/30:00

2 Rounds

2x50 @:10-15s Rest Free Pull  1st Round Paddles Only. 2nd Round Buoy Only 

2x50 @:15s Rest Choice Stroke Paddles And Buoy (Buoy @ Ankles)

4x100 @ -Odds I.M -Evens Reverse I.M (Free,Br,Bk,Fly)

Cool Down 200/5:00

4x50 -Odds Double Arm Back -Evens Choice

 3950 Meters 95 Minutes

7-22-25 Pace Into Power

Warm Up 1000/25:00
200 Free Loosen
4x50 @:15s Rest Choice Stroke Drill/Swim
4x50 @:15s Rest Kick Build Each to Fast
1x200 Pull Focusing on Distance Per Stroke and Strong Pulls
4x50 @:10-15s Rest Choice Stroke Descend 1-4
Main Set 2300/50:00
1x200 @:30s-1:00 Free -50 Breathing Right Side -50 Breathing Left Side -100 Breathing every 5th Stroke
3x50 @:15s Rest Choice Stroke Build Each 50
1x200 @:30s-1:00 -50 Back -50 Free
6x50 @:15s Rest Choice Stroke Descend 1-3,4-6
1x200 @ Kick Build Each 50
9x50 @:15s Rest #1-3 60% Effort #4-6 75% Effort #6-9 85% Effort
1x200 @:30s-1:00 Min Rest Pull Negative Split
12x50 @:10-30s Rest #1-3,7-9 Aerobic #4-6,10-12 Sprint
Cool Down 300/5:00
6x50 -Odds Back Stroke -Evens Choice Stroke

7-17-25 Gauge Your Glide

Warm Up 1600/30:00

4x200 @:15-30s Rest Free -Odds Smooth/Dps -Evens Build to Fast Within the 200

4x100 @:15-30s Rest -Odds Free Drill/Swim by 25 -Evens I.M or Non Free 

8x50 @:10-15s Rest Descend 1-4 Free,5-8 Choice

Main Set 2400/60:00

4x200 @:15-30s Rest Free Descend 1-4

4x200 @:30s Rest Pull Breathing 3,5,3,7 by 50

16x50 @:10-15s Rest 1-4,9-12 Freestyle Descend; 5-8, 13-16 I.M Order Swim

Cool Down 200/5:00

4x50 Choice 

95 Minutes 4200 Meters

7-10-25 Longer Laps Today

Warm Up 1200/30:00

4x100 @:15-30s Rest Choice Descend 1-4

4x100 @:15-30s Rest I.M -Odds Drill -Evens Swim

4x100 @:15-30s Rest  Free -Odds Drill -Evens Distance Per Stroke

Main Set 3200/70:00

2x400 @:30s-1:00 Min Rest Choice  #2 Faster Than 1st

4x200 @:30s Rest Choice Descend 1-4

8x100 @:15s Rest Choice  Descend 1-4, 5-8

Cool Down 200/5:00

3x100 @:15-30s Rest Choice Ascend 

4600 Meters 105 Minutes

7-3-25 Effort Every Meter

Warm Up 800/20:00

200 Loosen

4x50 @ Kick  Build 

4x50 @ Pull W/ Paddles 

4x50 @ -Odds Fly Back -Evens Breast Free

A. 1000/25:00

4x50 @:10-15s Rest Build Each 50

1x100 @:30s Rest Best Tech Free

4x100 @:15-20s Rest With Fins Descend #1-3 #4 Smooth

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

2x100 @:15-20s Rest Pull w/ buoy  Build 

B. 1000/25:00

6x50 @ Pull W/ Paddles Descend, 1-3,4-6

2x100 @ -50 Free -50 Back

1x200 @: Negative Split 

2x100 @: Ascend each 100 (Start Fast, end Smooth)

1x100 @:30s Rest Sprint 

C. 900/25:00

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Paddles Fins Build 

1x300 @:30s Rest Pull Choice Equip Build by 100

2x100 @:20s Rest Done like (4x25 Sprint Cycle)

2x50 @:30s Rest All Out

Cool Down 200/5:00

200 (Back/Breast)

7-1-25 Cruise Then Crush

Warm Up 800/20:00

200 Choice loosen

200 Kick

4x50 @:15s Rest Pull W/ Paddles -Holding the paddles without the strap(Focus on High Elbow Catch)

4x50 @:15s Rest: Odds Fly/BK: Evens Br/Free

Main Set 3000/65:00

4x50 @:10-20s Rest Build

4x50 @:20s Rest -25 Build -25 Fast

1x100 @:30s Rest Best Tech Free

5x100 @:15-20s Rest W/ Fins Desceend 1-3, Ascend 4-5

2x250 @:20-30s Rest W/ Paddles Smooth and Aerobic

1x500 @:30s Rest Every 4th 50 Pick Up the Pace

2x250 @:20-30s Rest Negative Split 

5x100 @:15-20s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

6-3-25 Glide and Grind

Warm Up 800/20:00

300 Free Loosen

3x100 @:15s Rest (Fins and Paddles) 

#1.Long Stroked Doggie Paddle 

#2. 3 Right Arm 3 Left Arm  

#3.-25 Scull -75 Free

4x50 @:10-15s Rest Choice Kick Build by 25

Main Set 2800/60:00

8x50 @:10-15s Rest -Odd catch-up Drill then transition into a comfortable 3/4 catch-up -Evens 3 Strokes 3 Second Glide

2x100 @:15s Rest -50, 1 Pull 3 Second Glide Breast -50, Free Build

4x100 @:10-15s Rest -25 I.M Order -75 Free

4x100 @:20-30s Rest  Pulll w/ Paddles and Buoy, Build to fast

4x100 @:10-15s Rest Free Descend 1-4.

4x50  @:20s Rest I.M Order Build to Fast

Cool Down 200/5:00

1x100 Right Paddle Left Fin

1x100 Left Paddle Right  Fin

3800 Meters 85 Minutes

6-17-24 Drill to Thrill

Warm-Up 500/15:00

200 Free

100 Pull

100 I.M

100 Kick

Main Set 2700/50:00

6x50 @:10-15 -O Catch-Up Drill/Barrel Roll  -E Fist Drill

2 Rounds

1x200 @:30 Smooth Perfect Free

1x400 @:30 -50 Fast -150 EZ

1x200 @:30 -50 Fast -50 Ez

1x300 @:30 -50 Fast -100 EZ

2x50  @:20  Fast

Cool Down 200/5:00

4x50 @:10 -Double Arm Back -E Choice Ez

3400 Meters 70 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

6-3-24 Technique and Tempo

Warm-Up 1000/

300  Free Swim

6x50 @ :10 Pull Desc. 1-3,4-6

1x200 -50 Fist -50 3Strokes 6 Kicks Free

4x50 @:10 I.M.O Build

Main Set 2800/

3x200 @:20 Pull #1.Buoy #2. Buoy and Pads #3. Fins and Pads

4x100 @:10 -O Free breathing every 3 -E Kick

2x200 @:15-20 Choice Stroke Build to Fast

4x100 @:10 -O Free Finger Tip Drag -E Kick

2x200 @:20 Choice Stroke Negative Split

4x100  @:10 -O Kick -E Free Breathing every 5

1x200  Choice Stroke Fast

Cool Down 200/

4x50 Choice Smooth

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

7-5-23 Gone with the Swim

Warm-Up - 800m 20:00

200 loosen No Equip

200 loosen W/ Fins - Long Smooth Strokes.

1x100 Kick

4x50 -25 Scull -25 I.M.O Drill. @1:10-1:40

2x50 Build Each To 80%-90% @ :55-1:30

Drill Set - 500m 12:00

4x50  -25 Right Arm -25 Left Arm with fins (Arm that is not moving is At your side)  @1:00-2:00

4x50 -Odds catch-up drill -Evens Fist drill 1:00-1:30

1x100 D.P.S Free 

Pre-Set - 600m 15:00

4x50 -Odds Free Kick -Evens Fly Kick @ 1:10-2:00

4x50 - Odds Breathing Every 3 - Evens As Few Breaths As possble  @1:00-1:30

4x50 -Odds -25 Fast -25 Smooth -Evens 25 Smooth -25 Fast @55-1:30

 

Main Set - (Choice Equip)  1200m 30:0

3x200 At a Smooth Comfortable Pace Choice Equip @3:40-5:00

4x100  Desc. 1-2 ,3-4 Desc to 90 @1:45-2:30 

8x50 Choice Equip 90% effort . Aim for same time each 50 @:1:15-2:00

Speed Set - 450m 13:00

5x50 free at 70% effort focusing on maintaining a steady pace @:50-1:30

4x50 free at 80% effort  aim for a slightly faster pace than the first set @:50-1:30

3x50 free at 90% effort  this should be faster than the previous sets 1:00-1:30

2x50 free at 100% effort  all-out sprints @1:30

Cool Down - 300m 8:00

6x50 Choice Stroke -Nice And Smooth

3850 Meters  98 Minutes 

6-29-23 Taming the Tide: A Swimmer’s Journey

Warm-Up 600/15:00

200 Free 

4x50  Choice Kick

1x100 Pull

2x50 Free Build to Fast

Technique Set 800/ 20:00

2x100  as -25 right arm freestyle -25 Left arm Free style -50 Swim @2:00-2:30

2x100  as -50 fist drill, 50 swim @2:00-2:30

2x100  as- 50 catch-up drill, 50 swim @2:00-2:30

2x100  as -50 6 Strokes and Look forward(Sight Drill) -50 Swim  @2:00-2:30

Open Water Set 900/23:00

3x100 -25 Sight Drill, 25 Distance per Stroke 50 Build to 80% @1:45-2:30

2x200 Build each 50, simulating the surges in speed often necessary in open water events @4:00-4:30 

4x50 Active Recovery - Nice and Smooth. @1:00

Distance/Endurance Set 1500/35:00

5x100 Keep the Pace Consistent Trying to maintain 80% of our max effort throughout the 100 @ @1:45-2:30

2x250 Build the 1st 150 to 80 percent Speed. Hold pace the last 100 @ 4:00-5:00

1x500 Build up your speed on each 100. Last 100= 100%

Cool Down 200/ 5:00

200 Choice Loosen

4000 Meters 98 Minutes 

7-26-22 Threshold- Very Long Practice-Adjust As Needed!

Warm-Up 900/18:00

200 Swim

200 Pull 100 With Pads and buoy 100 with pads

100 Kick

4x50 I.M D/S or Desc 1-4 @1:00

4x50 25F 25Smooth @ 1:00

Main Set 2400/48:00

4x200 @4:00 Desc Or Pull

8x100 @1:30-2:00 All Out Low Rest Interval 

16x50 @1:00 @Odds Easy Evens Fast

Drill 400/10:00

8x50 @1:10

-Odds 3 Stokes 1-3 Second Glide

-Evens 3Strokes 6 kicks

Kick 600/15:00

I.M Order by Round Or Choice Stroke

3x(2x50+1x50+1x50)

2x50=Kick @1:30

1x50= D.P.S@1:00

1x50 Build@1:00

Cool Down 100/2:00

100 Easy

 4700 Meters 90 Minutes

7-19-22 Long Course !

Warm-Up  800/16:00

300  Loosen Every 3rd 50 Backstroke

200 kick

6x50 Desc. 1-3,4-6 OR I.M Switch @1:00

Open Water-Drill 400/8:00

8x50 @ 1:00

-Odds 10-20 Strokes Head up and Look for wall

-Evens Eyes Closed. 10-15 Strokes try to swim in a straight line 

Over Distance-Pull 900/16:00

3x300 @ 5:00-6:00

-Drop Pull Buoy Last 100 and engage your legs

Aerobic 1000/22:00

4x(150+50+50)

150=Max E Free 2:30-3:00

50①= Increase Tempo + Steady Kick @ 1:00

5②= Even Greater tempo than①+Steady kick@1:30

Speed 400/8:00

8x50 @ 1:00

-Odds 25 All Out25 Drill

-Evens 25 Drill 25 All Out

Cool Down 200/4:00

200 Loosen

3500 Meters 74 Minutes