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

6-27-26 Broken But Fast

Warm Up  1600/40:00

100 Choice Swim

200 Kick As -100 Flutter Kick -100 Choice Kick

300 As-100 Drill -100 Distance Per Stroke -100 Build to 80%

400 Pull As-200 Breathing 3/5 By 50 -200 Negative Split (60%-70%)

300 Freestyle I.M (-75 Free -75 Bk -75 Breast -75 Free)

200 Kick As -100 Smooth -100 Build

100  Choice Swim 

Main Set 1800/45:00

A. 700

2 Rounds

1x200 @:30s Rest I.M Or Choice Stroke (Try to be Faster here on the 2nd rd)

1x100 @:30s Rest Free Fast -Get Your Time  (Hold or Improve 2nd Round)

1x50 @:Reset Active Recovery

B.600

3x200 @:20-30s Rest

#1. Build to 80%

#2. Hold 80%

#3. Ascend to Smooth (Start at 80% -Last 50 around 60%)

C. 500

5x100 @:5-10s Rest As Fast as Possible 

* Try to Keep a consistent Pace

Cool Down 200/5:00

200 Choice 

3600 Meters 90 Minutes

9-24-25 Glide Into Speed

Warm Up 1000/25:00

1x300 Choice Loosen

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

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

8x25 @:10s Rest - Odds Fewest Breaths Possible -Evens Fewests Strokes Possible

Main Set 2400/60:00

3 Rounds

1x300 @:15-30s Rest

Round 1: Free I.M. (75 Free, 75 Back, 75 Breast, 75 Free)

Round 2: Pull – Breathe 3/5/ by 50

Round 3: Kick – Build by 75

2x150 @:15s-20s Rest

Round 1: 25 Fly / 50 Back / 50 Breast / 25 Free

Round 2: Pull w/ paddles – Descend 1–2

Round 3: 75 Drill / 75 Swim

2x50 @:15s Rest

Round 1: 25 Fly / 25 Back - 25 Breast / 25 Free

Round 2: Pull buoy only – Distance Per Stroke focus

Round 3: Kick – 25 Fast / 25 Smooth

4x25 @:10-15s Rest

Round 1: Free I.M. Order – All Out

Round 2: Paddles Only – Fast Tempo

Round 3: Sprint Kick or Drill

Cool Down 200/5:00

200 Choice

3600 Yards 90 Minutes

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

5-15-25 Build And Burn

Warm Up 1400/30:00

400 Free Loosen

200 Kick

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

4x75 @:15s Rest Drill of choice

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

4x25 @:10-15s Rest Sprint Cycle 

Kick Set 600/10:00

2 Rounds

8x25 @:10-15s Rest Kick Descend 1-4,5-8

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

Main Set 2000/45:00

4 Rounds

2x100 @:15s Rest -Build to 90%

2x50 @:10-15s Rest -25 Fast -25 Smooth

1x100 @:30Ss Rest Choice Stroke Best Average 

1x100 @:30s Rest Swim Or Pull Active Recovery

Cool Down 200/5:00

1x50 Back

1x50 Breast

1x100 Choice

4200 Yards 90 Minutes

5-13-25 Catch. Glide. Go.

Warm Up 1300/25:00

400 As -75 Free -25 Back

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

6x50 @:10s Rest I.M Switch

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

4x25  @:10-15s Rest Sprint Cycle 

Free Drill 600/15:00

4x50 @:10s Rest Free Drill -Odds Single Arm by 25 -Evens Catch Up

4x50 @:10s Rest Free Drill -Odds Finger Tip Drag -Evens Zipper Drill

4x50 @:10s Rest Free Drill -Odds Fist -Evens 3 Stroke 3 second glide

Main Set 1800/45:00

3x150 @:15s Rest Free Pull, Middle 50 Fast. (-50 Zone 3,-50 Zone 4, -50 Zone 3)

3x50 @:10-15s Rest Ascend (#1 Fast #3 Smooth)

3x200 @:15-30s Rest Free Pull Breathing 3/5 by 50

3x50 @:10-15s Rest -25 Fast -25 Smooth

3x100 @:10-15s Rest Fast in and out of wall Middle Swim Smooth

3x50 @:10-15s Rest Descend 1-3

Cool Down 200/5:00

1x100 Kick

1x50 Scull

1x50 Swim

3900 Yards 90 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

4-26-25 Stroke Count Precision

 Warm Up 900/25:00

300 Loosen

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

1x200  Pull Breathing 3/5/3/5

1x100 I.M

4x25 @:15s Rest -Low Stroke Count, 15 Yrds No Breath

Pre Set 600/15:00

8x25 @:10-15s Rest Swim Trying to Hold the same time for each 25 (Zone 3)

8x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

4x50 @ Pull W/ Paddles Lowest Stroke Count possible

Main Set 2200/45:00

A.

5x100 @:30s-1:00 Min Rest. Best Average -Hold your best sustainable pace across all 5 (Estimate your base Pace)

B.

4x75 @:10-15s Rest -50 Smooth(Focus Dps) -25 Sprint

6x50 @:10-15s Rest Descend 1-3 Hold Pace from 3, for 4-6

6x25 @:15-30s Rest  Sprint Trying to hit goal pace

1x150 @ Negative Split every 50

C.

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

4x25 @:10-15s Rest Sprint Cycle

1x100 @:30s-1:00 Min Rest Fast-Match or beat average pace from 5x100 Best Average set

4x75 @:15s Rest -50 Moderate (zone 3) -25 Sprint

4x25 @1:00 Swim Golf (Stroke Count + Time = Score)

Cool Down 300/5:00

2x50 -25 Scull/25 Swim

2x50 -25 Back -25 Breast

2x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ Breast Kick

4000 Yards 90 Minutes

4-12-25 Legs and Lungs

Warm Up 900/20:00

3x100 @:10-15s Rest #1. Swim #2. Kick/Swim by 25 #3. Drill/Swim by 25

6x50 @:10-15s Rest -Odds Kick Build -Evens Drill/Swim(Build the Swim)

4x50 @:10-15s Rest #1.-2. Distance Per Stroke #3.-4. Build to Fast

4x25 @:10-15s Rest Sprint Cycle

Pull And Kick 1000/20:00

4x75 @:10-:15s Rest Pull -Odds Free -Evens No Free

4x50 @:10s Rest Kick Descend 1-4. 

4x75 @:10-15s Rest -Odds Kick/Drill/Swim -Evens Swim/Kick/Drill

8x25 @:10s Rest Kick -Odds Sprint -Evens Smooth

Power And Mid-Distance 1100/25:00

2x200 @:15-20s Rest Zone 3 (Strong and Aerobic)

6x50 @:10-15s Rest Choice Stroke  Descend 1-3,4-6

2x100 @:15-30s Rest No Free Build to Sprint

4x50 @:15s Rest -Odds Sprint -evens Active Recovery

Stroke And Strength 800/15:00

4x75 @:15s Rest Rolling I.M (#1 Fly/Back/Br, #2 Back/Br/Fr, etc.)

4x25 @:5-10s Rest Choice Stroke Descend 1-4

4x50 @:10-15s Rest Choice Strokee -Odds 1st 15 Yards Fast -Evens Last 15 Yards Fast

8x25 @:10-15s Rest  Pull No Free Build to a Fast Finish

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back Or Breast

4000 Yards 85 Minutes

2-22-25 Deep Focus, Fast Swimming

Warm Up  1200/25:00

300 Free Losen

4x75 @:10-15s Rest I.M. Order Kick/Drill/Swim

6x50 @:10-15s Rest I.M Switch 

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

4x25 @:10-15s Rest Sprint Cycle  

Set 1  1200/25:00

1x300 @:15-30s Rest Breathing 3/5/7 Per 25, 12-18 Strokes Per 25.

2x150 @:15-30s Rest Pull Build by 50

3x100 @:10s Rest Descend  1-3.

4x50 @:15s Rest -Odds Active Recovery -Evens Sprint

4x25 @:15s Rest Sprint

Set 2 900/20:00

6 Rounds

1x100 @:15s Rest Choice Stroke Build to Fast

1x50  @:15s Rest Ascend to Smooth

Set 3 500/10:00

2  Rounds

1x100 @:10-15s Rest Free 80% Max Effort

1x75  @:10-15s Rest Backstroke, Build. Emphasize Kick/Underwaters.

1x50  @:10s Rest Kick Sprint

1x25  @:15s Rest Choice Stroke Fast

Cool  Down 200/5:00

8x25 @:10s Rest Breathing 4,3,2,1,1,2,3,4 Per 25

3900 Yards 85 Minutes

12-2-24 Chasing the Clock

Warm Up 1000/25:00

400 Build - Start Easy, End the 400 at Moderate Speed (70-80%)

300 Pull Breathing every 3/5 by 25

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

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

Main Set 2600/60:00

4 Rounds 

1x100 @:15s Rest Choice Stroke Build to Fast

2x75 @:15s Rest Choice Stroke  Kick/Drill/Swim

4x50 @:10-15s Rest  Choice Stroke #1. Fast/Ez #2. Ez/Fast #3. Build #4. Sprint

1x50 @:15s Rest Choice Stroke Perfect Technique 

1x150 @:20-30s Rest Choice Equipment/Stroke Build to Fast

Cool Down 200/5:00

1x50 Kick

2x25 Scull

1x100 Swim

90 Minutes 3900 Yards

11-2-24 Smooth to Speedy

Warm Up 1200/25:00

300 Choice Loosen

300 Kick -100 Flutter -100 Dolphin -100 Choice 

300 Pull - Bilateral breathing

6x50 @:10-15s Rest Choice stroke build to fast 

Main Set 2400/55:00

24x25 @:15s Rest Choice -O Fast  -E Smooth/Perfect Technique

12x50 @:15-20s Rest Choice -O Fast -E Smooth/Perfect Technique

6x100 @:15s Rest Choice -O Fast -E Smooth/Perfect Technique

3x200 @:30s Rest Choice  Build Each 50 and Negative Split.

Cool Down 300/5:00

1x100 Breathing every 7

2x75 Breathing every 5

2x25 Regular Breathing

3900 Yards  85 Minutes

10-28-24 Negative Splits, Positive Gains

Warm Up 1000/ 25:00

2 Rounds

300 @:30s Rest Free Every 3rd 25 Stroke

100 @:10s Rest Kick

100 @:15s Rest I.M 

 

Main Set 2400/60:00

1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs

6x50 @:10-15s Rest Choice Stroke Descend 1-6

1x200 @:15-30s Rest Choice Stroke -Negative Split 

6x50 @:10-15s Choice Stroke Desc. 1-4 Hold Previous or Last 50 pace or faster for 5 and 6

1x50 @1:00 Rest Choice Stroke Active Recovery

1x100 @:30s Rest Choice Stroke All Out

1x200 @:15-30s Rest Choice Stroke Negative Split

6x50 @:10-15s Choice Stroke  Desc. 1-3 ,4-6

1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs

1x50 @:100 Min Rest Active Recovery

12x25 @:15s Rest Choice Stroke-Shooters Max Underwaters/ Fast to the way -Breast Double Pullouts.

Warm Down 300/6:00

6x50 @:15s Rest Free Breathing 5/3 By 25

3700 Yards 91 Minutes

10-24-24 Race to the Wall

Warm-Up 1500/35:00

300 Choice

2x100 @:15s Rest I.M 

200  Pull

4x25 @:10s Rest Choice Stroke Drill

200 Kick W/ Fins

4x75 @:15s Rest I.M No Free

100 Free Build

4x25 @:15s Rest W/ Fins No Breath

Main Set 2300/55:00

6x50 @:10s Rest Back -Desc.Stroke Count 1-3. -Desc.Speed 4-6.

1x50 @:30s Rest EZ

3x100 @:15-20s Rest Breast Build 100 by 25 

2x50 @:10-15s Rest Active Recovery

4x25 @:20s Rest Choice All out 

3x50 @:10-15s Rest Active Recovery

1x200 @:30s Rest Choice All Out - Get Your time

4x50 @:10-15s Rest Active Recovery

2x100 @:10s Rest Choice Stroke  All out - Get Your times -Compare to 1st 200

1x300 @:1:00 Min Rest Active Recovery

4x50 @:10s Rest Choice Stroke All Out - Get your times -Compare to 1st 200

Cool Down 300/6:00

1x100 Swim

1x100 Kick

1xDolphin Dive

3900 Yards 96 Minutes

10-5-24 Swim Smart, Kick Hard

Warm-Up 1500/35:00

500 Choice

400 I.M Drill 

300 Pull

200 Free Descend by 50s

100 Choice Kick

Main Set 2400/60:00

4x50 @:5-10s Rest Free -25 Swim -25  #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

3x200 @:10-15s Rest Free-50  Swim, -2 total stroke count, 50 swim, 50 w/ -2 total stroke count

4x50 @:5-10s Rest Free -25 Swim, -25 Swim with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

4x150 @:10-15s Rest Free -50 Swim, 50 Drill, 50 Swim - suggested drill is freestyle with 4 strokes above water, 3 strokes underwater recovery while maintaining kick rate

4x50 @:5-10s Rest Free -25 Swim, -25  with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

6x100 @:5-10s Rest Choice -Odds: -25 Skull/75 Build, -Evens -50 Kick -50 Swim

Cool Down 300/6:00

4x50 Free as Few Breaths as possible 

1x100 Choice

101 Minutes 4200 Yards

9-25-24 Breathe Deep, Swim Fast

Warm-up 900/20:00

300 Choice Loosen

100 Choice Kick

4x50 @:10-15s Rest I.M.O Drill/Build

1x100 Pull 

8x25 @:10s Rest Choice  Desc. 1-4,5-8

 

Drill 300/6:00

1x100 @:20s Rest Butterfly -25 Right Arm -25 Left Arm -25 2/2/2 -25 Butterfly Build

1x100 @:20s Rest Backstroke -25 Right Arm -25 Left Arm -25 3/6/3 -25 Backstroke Build

1x100 @:20s Rest Breaststroke -25 Right Arm -25 Left Arm -25 -25 1 Pull 3 Second Glide -25 Breaststroke Build

Main Set 2600/60:00

4 Rounds *Sprints I.M.O by Round

4x25 @ Underwater Sprint Kick*Submerge After Breath

1x50 @:15s Rest Choice EZ

2x50 @:30s Rest Choice Sprint

1x100 @:20s Rest Choice Ez

1x100 @:15s Rest Choice Sprint

1x200 @:30s Rest Choice Ez -100 Kick -100 Swim

Cool Down 100/2:00

1x100 Double Arm Back With A breast Kick 

88 Minutes 3900 Yards

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

5-30-24 Power Hour

Warm-Up 1050/25:00

1x200  Choice Loosen

2x150 @:20 -50Kick -50Drill -50Swim

1x100 @:15 I.M

4x50  @:10 Choice Stroke Desc. 1-4

2x75  @:15 -25Kick -25Drill -25 Swim 

4x25  @:10Choice Stroke Desc. 1-4

Pre Set 600/15:00

4x100 @ -O Free Drill -E I.M

8x25  @  #1-4 Free Desc.1-4 #5-8 I.M.O

Main Set 2000/45:00

4x100 @:10 Kick

1x300 @:20 Free Negative Split

1x50  @:30 Choice Stroke Sprint

3x100 @:15 Desc. 1-3

1x50  @:30 Sprint

1x300 @:20 -100 EZ -100 Moderate -100 EZ

3x100 @:15 Free -75 Smooth -25 Fast

8x25 @:10 Choice Stroke Build Each 25 to Fast

1x50  Choice Stroke Sprint

Cool Down 200/5:00

1x200 Choice Smooth

3850 Yards 90 Minutes

5-4-24 Aqua Spring Sprint

Warm-Up 1000/25:00

1x200 Free Loosen

1x200 Choice Kick

4x75 @10s I.M.O K/D/S

4x50 @10s Desc. 1-4

4x25 @10s Sprint Cycle 

Main Set 2700/60:00

4x25 @5's Choice Kick Cruise

3x50 @10s Choice Kick -Odds Fast -Evens Cruise

2x75 @10s Kick Descend to Fast

1x100 @10s Kick Build to Fast

1x100 @30s Active recovery

8x50 @10-15s Choice Stroke, Building Each 50 to 90% Speed

1x100 @30s Active Recovery

12x50 @30s Choice Stroke (first 50 @ 90-95 % effort, hold that time, if your time increases more than 2 sec, do 50 ez)

1x200 Active Recovery

4x200 @15s -O Pull -E Free I.M

Cool Down 300/6:00

6x50 Free Loosen 

4000 Yards 91 Minutes

4-30-24 May's Muscle Mix

Warm-Up 1700/40:00

1x300 Free Loosen

*2 Rounds*

4x75 I.M.O K/D/S 

1x200 D.P.S Free

4x25 Choice Stroke Sprint Cycle 

Main Set 1950/45:00

*50's = (60% Max Effort-Low Intensity)

*100's=75% Max Effort -Medium Intensity 

*150's=90% Max Effort - High Intensity 

*200's= All out

4x50 @5's Back 

1x50  @20's Choice Stroke Ez

3x100 @10-15's Back 

3x100 @10-15's -50 Breast -50 Free

1x50  @20's Choice Stroke Ez

2x150 @15's Back 

2x150 @15's Free 75 Breast -75 Free

1x50 @20's Choice Stroke Ez 

1x200 @30's Back 

1x200 @30's Back 100 Breast 100 Free

Cool Down 300/6:00

6x50 Free Loosen

91 Minutes 3950 Yards