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

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

2-25-26 Legs Into Power

Warm Up 900/20:00

300 -Loosen Every 3rd 25 No Free

2x150 @:15s Rest Choice Stroke -50 Kick -50 Drill -50 Swim

6x50 @:10s Rest -Odds Kick(Build to 70-80% within the 50)  -Evens Pull(breathing  3/5 Per 25)

Pre Set 600/10:00

4 Rounds Pull (Buoy/Paddles)

1x100 @:10-15s Rest Freestyle -50 Catchup -50 Swim

1x50 @:10-15s Rest 

Option A (Freestyle -25 Knuckle Pads -25 Regular Pads, Build Each 25)

Option B (Breaststroke -2 Pull Downs, Breaststroke Build to Fast by 25)

Main Set 2100/50:00

6x50 @:10-15s Rest Freestyle Kick Descend 1-3,4-6 

1x300 @:20s Rest Pull Drop Buoy Last 100 Engage Legs

2x150 @:10-15s Rest Pull Last 50 Drop Buoy Engage Legs

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

2x200 @:20s Rest Free #1. Even split #2. Negative Split

6x50 @:10-15s Rest Choice Stroke Build to -25 Fast -25 Smooth

1x200 @:30s Rest Choice Stroke Build Each 50 to 85%

4x25 @:15s Rest Choice Stroke Fast

Cool Down 200/5:00

4x50 Choice

3800 Yards 85 Minutes

11-19-25 Build The Motor

Warm Up 900/25:00

200 Choice Loosen

1x200 Choice Kick Heart Rate Above 130/140

6x25 @:15-20s Rest Fast Kick 

1x200 Pull W/ Pads And Buoy Heart Rate Above 130/140

6x25 @:15-20s Rest Pull W/ Pads Fast

Pre Set 600/15:00

2 Rounds

4x25 @:10s Rest -Round 1. Streamline Dolphin Kick on Back Round 2. Dolphin Kick W/ Board -Hands On top of Board @ bottom

2x50 @:15s Rest -25 Scull W/ a Flutter Kick -25 Swim

1x100 @:15s Rest -25 Dolphin Dive -25 Double Arm Back 

Main Set 2100/50:00

3 Rounds 

2x100 @:30s Rest -50 Build -50 Fast #1. Kick #2. Swim

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

4x25 @:15s Rest Sprint Kick

1x100 @:20s Rest Pull Build to Fast

1x100 @:Reset Swim Active Recovery

Cool Down 200/5:00

4x50 @  Choice

3800 Yards 95 Minutes

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

6-10-25 Speed Meets Strength

Warm Up 1000/25:00

300-75 Free -25 Scull

4x50 @:10s Rest Choice Kick Build 

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

1x200 Pull Breathing by 3

2x50 @:20s Rest Free Goal 200 Pace 

Drill (Fins Paddles) 400/10:00

2 Rounds

1x100 @:15-20s Rest -2R Strokes  -2Left Stroke. As -50 Primary Strokes -50 Secondary Stroke(2nd Stroke Stronger than 1st)

1x50 @:15s Rest Single Arm Hand Lead Kick -25 R -25 L

1x50 @:15s Rest Choice Stroke Build 

Main Set 2300/50:00

12x50 @:20s Rest Free, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest Kick Active Recovery

10x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest  Pull Active Recovery 

8x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest  Kick Active Recovery

8x25 @:30s Rest All Out

Cool Down 200/5:00

4x50 Drill/Swim

3900 Yards 90 Minutes 

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

1-13-25 Fast, Fun, and Focused

Warm Up 1100/25:00

300 Choice Loosen

8x50 @:10s Rest as Kick/Swim/Drill/Swim By 50

4x75 @:15s Rest Choice Stroke Build each 75

4x25 @:10-15s Rest Sprint Cycle

Main Set 2700/60:00

2 Rounds

3x100 @:15s Rest Build each 100 to 90% on last 25

1x300 @:15-30s Rest As -75 Free -25 I.M Order

6x75  @:10s Rest #.1-3 Free/No Free/Free #.4-6 No Free/Free/No Free  -Middle 25 Is Fast

1x50 @:30s Rest Active Recovery

2x100 @:15s Rest -Odd Right Fin, Left Paddle -Even Left Fin, Right Paddle

1x50 @:30s Rest  Active Recovery

Cool Down 200/5:00

100 Kick

100 Choice

90 Minutes 4000 Yards 

11-20-24 All Out, No Doubts

Warm-Up 800/20:00

2x150 @:10-15s Rest -100 Swim -50 Drill

4x50 @:10-15s Rest -25 I.M -25 Free

4x25 @:10-15s Rest I.M (Each Stroke in 1x25)

1x100  Kick 

4x25 @:10-15s Rest 1/2 Scull 1/2 Fast Choice Stroke 

Paddles(Fins)/ 600/15:00

3x[125+(3x25)]

125= @:15-30s Rest 80% Max Effort Focusing on Low Stroke Count Max  Underwaters.

25= @:15s Rest Choice stroke Build to Fast

Main Set 2000/50:00

4x100 @:15s Rest Kick #1. last 25 Fast #2. Last 50 Fast #3. Last 75 Fast 4. All Fast

3x100 @:15s Rest I.M Descend. 1-3

3x100 @10-15s Rest Backstroke Last 25 Overkick

1x400 @1:00 Min Last 100 Rest :10s Than All out Swim last 100

1x300 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x200 @1:00 Min Rest Last 100 Rest :10s Than All out  Swim last 100

1x100  All Out -Choice Stroke 

Cool Down 300/6:00

1x100 Kick

1x50 Scull

1x50 Dolphin dive

1x100 Swim 

3700 Yards 91 Minutes

8-1-24 Sprint and Endure

Warm-Up 800/20:00

300 Choice

200 Kick

200 I.M Drill

200 Pull 

Main Set 2100/50:00

4x150 @:15s Rest  Pull -O Paddles and Buoy -E Buoy only

4x100 @:15s Rest  I.M

4x125 @:10s Rest Free -O Breathing  Every 3 - E Breathing every 5

4x100 @:10s Rest Choice -O Build -E Smooth

4x50  @:30s rest Choice Fast

Kick -Fins 400/10:00

4x{(2x25)+50} @15/20s Rest

25= 15 Yrds Vertical Board 10 Yards Fast kick

50= -25 U/W Kick on Front -25 Fast Kick Streamline on back

Cool Down 200/5:00

4x50 Choice Ascend @:15s Rest

3600 Yards 85 Minutes

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 

2-22-24 Swimming with Sharks

Warm-Up 900/25:00

300  Loosen

4x100 @ -O Kick -E Pull

4x50 @ I.M.O K/S 

Drill 500/10:00

10x50 @5-10s Rest Free Drill/Swim

-O Drill 6k Switch

-E Finger Tip Drag

Main Set 2000/45:00

4x250 @30s Rest

-25 Build -200 Race Pace/Fast-25 EZ

1x100 @ 30s Rest Choice Stroke Ez

4x100 @10s Rest Pull with Paddles 

4x100 @5-10s Rest Free Desc. 1-4

1x100   Choice Stroke Ez

Kick 300/8:00

1x300 Choice Kick 10s Steady Kick 10s Fast Kick

Cooldown 200/5:00

4x50 Choice Stroke EZ

3900 Yards 93 Minutes 

12-23-23 Christmas Carol Cardio Cruise

Warm-Up 1000/25:00

300 loosen

4x50 @10s Rest -O Fist Drill -E Flick Drill (Finish Each Stroke o)

200 Choice Kick Kick 

4x75 @10s Rest, Free-O Catch-Up Drill -Even Build To fast

Pre Set 400/12:00

8x50 @10s Rest

1.-25 F.-25 Ez

2.-25 Ez- 25 F

3. All Ez

4 All Fast

Pull Set 400/10:00

4x50  @10s Rest Pull w/ Paddles Desc.1-4

2x100 @10s Rest Pull With Buoy build each to fast

    

Main Set 1800/40:00

2 Rounds

4x75  @ 10s Rest - Free, Desc. 1-4

1x300 @10-15s Rest Free Smooth Breathing every 3/5/7 Per 100 

2x125 @10s Rest Free -1. Positive Split 2. Negative Split(By75)

1x50   @30s Rest Free All out

Kick Set 400/10:00

3x100 @15s Rest - Choice Kick, Desc. 1-3

4x25 @10s Rest: Fast Kick

Cool Down 200/4:00

4x50 Choice Stroke-O Drill - Smooth Swim

4200 yards 101 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

4-4-23 A Swim Workout to Rule Them All: 4000 Yards of Masterful Swimming

Warm-Up 800/20:00

4x200, 20s rest between each 200

1st 200: 100 free swim, 100 free drill (50 catch-up, 50 fingertip drag)

2nd 200: 100 back swim, 100 back drill (50 double-arm backstroke, 50 6-5-6 drill)

3rd 200: 100 breast swim, 100 breast drill (50 breaststroke with a dolphin kick, 50 2-kick-1-pull drill)

4th 200: 100 choice swim, 100 choice drill (mix and match strokes/drills)

Aerobic/Endurance Set(Choice Equip) 1600  / 32:00

4x400 free, 30s rest between each 400

1st 400: 2x(150 swim @ 70-75% effort, focus on bilateral breathing, 50 easy free)

2nd 400: 8x(25 easy free, 25 moderate free,80%)

3rd 400: 4x(75 swim @ 75-80% effort, focus on maintaining a strong kick throughout, 25 easy free)

4th 400: 2x(200 swim @ 80% effort, focus on maintaining a long, smooth stroke, 20s rest between each 200)

Speed and Strength Set 1400/30:00

2 Rounds 

4x50 free, max effort, with paddles @1:00-1:30 (focus on maintaining a high elbow catch and powerful pull)

4x25 free, max effort, no equipment @:30-:45 (focus on fast, efficient stroke turnover)

4x25 underwater dolphin kick with fins (streamline off the wall, fast dolphin kick) @:45-1:00

4x50 free, max effort, with fins @1:00-1:30 (focus on maintaining a strong kick and body rotation)

100 easy free-active recovery(focus on relaxed breathing and stroke efficiency)

Cool Down 200/4:00

1x100 Free focusing on long, smooth strokes

1x00 Choice

4000 Yards 86 minutes 

2-28-23 Endurance and Strength Primary focus W/ Secondary focus on Speed and Power

Warm-Up 800/20:00
200 Free
200 Kick -50 FR -50 FLY 
2x100 I.M Drill @ 1:45-2:30
8x25 -25 Scull(or choice stroke) -25 Free Drill @40-1:15
Stroke Set 800 12:00
4x50 Choice Stroke build to Fast Finish @1:00-1:30
4x75 I.M Switch @1:30-2:30 (Fly/Bk/Br- Br/Fr/Fly x2)
Main Set 2400/48:00
4 x 300  Choice of Pulling equip. Desc 1-2 Hold 3-4 @4:00-6:00
6 x 50 Kick w/ Fins -O Build  -E All @:50-1:30
6 x 100 -Odd I.M -E All out Free @ 1:30-2:30
12 x 25  Underwater Max @:40-1:30
Cool Down 2:00/0
2 Min Float
4000 Yards 82 mins

9-20-22 10 Min Swim !

Warm-Up 700/17:00
300 As 200 Free 100 Back @6:30
200 Kick W/ Board I.M Order @5:30
100 Pull Free @2:00
4x25 Sprint Cycle @ :45
10-Min Swim  500/10:00
Swim For 10 Mins Straight
Count your laps.
Pull/Swim-Neg Split 1200/24:00
4x(2x100 Free #2nd 100 3-5 Seconds Faster than #1 @1:30-2:30
    (4x25- Odds Sprint - Evens Smooth @ :30-:45

Rounds #1#3 Pull w/ Buoy / #2#4 Swim
Kick/Power 1050/24:00
6x(1x100 Steady Free Kick W/ Fins Build last 25 To Sprint @2:30-3:30
   (1x75 Free W/ Paddles Over Kick @2:00-2:30
Speed/400/10:00
8x(2x25) @:30-:45
25(1) Build
25(2) Sprint
Choice of stroke
Cool Down 100/2:00
100 Smooth

3950 Yards 87 Minutes