7-11-25 I.M. Possible

Warm Up 900/25:00

300 -75 Free -75 Back -75 Breast -75 Free

1x200 Kick (Fins Optional) Last 50 Build to Fast

1x200 Pull (Paddles Optional) Last 50 Build to Fast

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

I.M Transitions 600/15:00

12x50 @:10-15s Rest

#1-4 Fly/Back

#5-8 Back/Breast

#9-12 Breast/Free

Main Set 2400/50:00

A.

1200/25:00

3 Rounds

2x100 @:15s Rest #1.Build to 80-85% #2. Hold 85% Speed Maintain Technique

1x200 @:20s Rest I.M -Descend by round (Modify Fly if Needed)

B.

1200/25:00

3 Rounds

4x50 @:10-15s Rest -Odds Kick Build to Fast -Evens Swim Build to Fast

1x200 @ Pull -Negative Split (Paddles Optional)

Cool Down 200/5:00

200 Choice 

95 Minutes 4100 Yards

6-20-26 Find Your Catch

Warm Up 800/20:00

400 As -100 Breathing by 2 -100 Breathing by 3 -100 Breathing  by 4 -100  Breathing by 5

4x100 @:10-15s Rest -Odds Kick -Evens Drill

Kick 600/15:00

3x100 @:15s Rest Kick -Fins Descend 1-3

6x50 @:10-15s Rest  Kick -No Fins  

Descend 1-4, Hold Pace 5-6

Main Set 2200/50:00

4x250 @:25-30s Rest

-Odds Pull 70% Effort (Paddles & Buoy)

-Evens No Equipment 80% Effort

Advanced Challenge: Descend 1–4 while holding stroke count within +1.

Scale Down Options: 4x200 or 4x150.

4x200 @:20-25s Rest

-Odds -Pull (Buoy Only) Breathing 3/5 By 50

-Evens -No Equipment Build 200 - Last 50 =Fast & Controlled

Advanced Challenge: Hold your fastest sustainable 200 pace on #4 without increasing stroke count.

Scale Down Options  : 4x150 or 4x100.

4x100 @:15-20s Rest -Choice Equipment 

-Descend 1-4 , last 100=Fast

Scale Down Options: 4x75 or 4x50.

Advanced Challenge: Make #4 your best technical 100 of the set, not just your fastest.

Cool Down 200/5:00

200 Choice

90 Minutes 3800 Yards

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

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

6-3-25 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

5-27-25 Tight Line Tuesday

Warm Up 1200/25:00

300 Free Loosen Every 4th 25 Dolphin Dive

6x50 @:10-15s Rest I.M Switch

4x100 @:15s Rest Choice Stroke Build 

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

A. 1400/30:00

2 Rounds

2x200 @:15-20s Rest Pull #1. Buoy Between thighs #2. Buoy Between Ankles

4x50 @:15s Rest Build (Speed and Tempo)Choice Equipment 

1x100 @:15-30s Rest Active Recovery Kick (Fins)

1x200 @:15-20s Rest Choice Gear Build Each 100

B. 1200/25:00

6x100 @:15-20s Rest -50 Free ,Distance Per Stroke -50 Choice Stroke Fast

1x200 @:15-30s Rest Pull With Buoy at Ankles

1x100 @:15-30s Rest Active Recovery Kick(Fins)

6x50 @:10-15s Rest -2x50's buoy at Ankles w/ Bilateral Breathing -1x50 Choice Stroke/Equipment, Fast

Cool Down 200/5:00

1x100 Kick

1x100 Swim

4000 Yards 85 Minutes

10-12-24 Stroke Warriors

Warm Up 700/20:00

300 Choice

4x50 @:15s Rest Kick Desc. 1-4

8x25 @:15-20s Rest Fins - Kick as far as possible before surfacing- swim fast to the wall. -O, Free -E, Fly or Back

Main Set 2800/60:00

2 Rounds

1x100  @:20 Rest I.M Fast

1x100  @:20 Rest Free Cruise

2x200 @:30s Rest I.M Fast

1x200 @:20s Rest Free Cruise

3x100 @10s Rest I.M fast

1x300 @:20s Rest Free Cruise

Pull 300/5:00

1x300 Pull W/ Paddles -25 Scull -50 Swim

Cool Down 200/5:00

4x50 @ Ascend 

4100 Yards 100 Mins

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

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

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

11-25-23 Ripple Rally Routine

Warm-Up 900/25:00

300 Loosen

200 I.M D/S

100 I.M Kick

4x75  @ 10s Rest Choice Stroke

-Odds -25 build-25 Smooth-25 Fast

-Evens -25 Smooth -25 Build -Fast

Kick Set 450/12:00

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

6x25 @ 10s Rest Choice Kick

-O Fast -E Smooth

Pull 800/20:00

1x200 @ 15s Rest Smooth Pull w/ buoy

2x100 @ 10s Rest Negative Split Pads and Buoy 

4x50  @ 10s Rest Build To fast W/ Pads

8x25  @ 10s RestFins and Paddles. All out!

Pre-Set 700/18:00

4x100 @ 10s Rest Desc 1-4.

4x50  @ 10s Rest Build To a Fast Finish

4x25  @ 10s Rest All out

Main Set 1050/25:00

5x100 @ 10-15s Rest

#1.-2.Smooth 

#3. Build

#4.90% Effort

#5. All out.

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

1x200@ 15s Rest Free Negative Split

2x75@ 10s Rest Choice Stroke

-25 Smooth-25 Build -25 Sprint

Cool Down 200/4:00

4x50 Choice Stroke Mix it up

4100 Yards 104 Minutes

7-17-23 Train Like the Masters !

Warm-Up 700/ 18:00

200  Freestyle 

1x100 I.M

2x100 Kick

4x50 Free , Choice Drill @ 1:00-1:30

Pre-Set 400/12:00

4x50 I.M.O Kick/Drill @ 1:00-1:30

4x50 Free Build Each 50 To 80%-90% @:55-1:30

Main-Set 1600/35:00

2x100 Free Pull w/ Buoy @ 1:50-2:30

2x100 Free Pull w/ Fins and Pads @ 1:50-2:30

8 x 50 -25 I.M.O -25 Free  @ 1:00-1:30

4 x 100 Free Desc. 1-4 W/Fins @ 1:50-2:30

8 x 50  Choice Stroke -25 Drill -25 Fast(Choice equip) @ 1:00-1:30

Cool-Down 300/7:00

6x50 Free Loosen @:55-1:30

3000 Meters 72 Minutes

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

6-24-23 Pace, Power, Perseverance in Pool.

Warm-Up 1100/30:00

200 Loosen

4x75 K/D/S Choice Stroke @10-15 Seconds Rest

4x25 Kick @ 5 Seconds Rest

6x50 I.M Switch @:10-:15 Seconds Rest

2x50 Pull -25 Front Scull -25 Build @

4x25 Sprint Cycle @:10-:15 Seconds Rest

Drill 400/ 12:00

2x50 Single, Double Single - Butter Fly Drill. @:10-:15 Seconds Rest

2x50 6 Kicks /5 Stokes /6 Kicks - Back Stroke Drill  @:10-:15 Seconds Rest

2x50 1 Pull 2 Kick Breast Stroke Drill  @:10-:15 Seconds Rest

2x50 3 Strokes 6 Kicks 3 Strokes -Freestyle Drill  @:10-:15 Seconds Rest

Pre Set 400/10:00

4x50 Pull W/ Buoy and Pads Desc 1-2,3-4 @:10-:15 Seconds Rest

8x25 Kick w/ Fins Desc 1-4 ,5-8 @:5-:10 Seconds Rest

Main-Set 1700/38:00

6x100 Desc 1-3. 4-6 ,75 Smooth 25 Fast @:10-:15 Seconds Rest

2x200 Pull W/ pads and Fins @15 Seconds Rest

6x50 Free w/ Fins -Odds Build - Evens Fast @:10-:15 Seconds Rest

1x300 Negative Split by 150 @:20-:30 Seconds Rest

4x25 All out @ 15 Seconds Rest

Cool Down 300/8:00

100 Free

2x50

100 Choice

3900 Yards 98 Minutes 

6-15-23 Endurance, Speed, and Technique Builder

Warm-Up 1000/24:00

300- 3 Strokes free -4 Strokes Back Stroke.

4x75 -Odds No Fly I.M - Evens No Free I.M 2:00-3:00

4x25 Front Scull w/ a Flutter Kick:45-1:30

4x50 Free Desc 1-4. @:50-1:30

4x25 Sprint Cycle @:30-45

Free Drill 900/21:00

3x(2x75=2x50+2x25)

75=-25 Right arm Free-25 Left Arm Free -25 Free Build

50= 3 Strokes 3 Second Glide 

2x25 Fast Free

Main Set: 2000

Set 1: 1000 /22:00

4x50 Free build each 50 to Moderate Speed @15 sec rest

2x100 Free Pull -strong pace @20 sec rest

4x50 Back build within each 50 to Moderate Speed @15 sec rest

2x100  Back Pull-strong pace @20 sec rest

4x50 Breast build within each 50 to moderate Speed@15 sec rest

Set 2:(Choice Equipment) 400 /10:00

8x25   Sprint Free @30 sec rest

4x50   Sprint choice of stroke @45 sec rest

Set 3: (Choice Equipment) 600/ 14:00

6x100  Freestyle Desc.1-3,4-6 @15-30 Sec rest

Cool-Down 200 /4:00

100 Swim 

100 Kick

4100 Yards 95 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

6-5-23 Aqua Athletes Assemble!

Warm-Up 1000/23:00
200 free Loosen
4x50 -Odds Kick -Evens Backstroke @1:00-1:30
200 Choice Stroke No Free (Mix it up)
4x50 Choice stroke /Drill @@1:00-1:30
4x50 Free Desc.1-4 @ :50-1:30
Main Set  - 1200/ 30:00
2x(3x200) Desc each 200 to 80 Percent @3:30-4:30
Rd 1 No Equip 
Rd 2 Fins and pads
Pull Set: 800/ 20:00
4x(100+50+50) 
100= Pull w/ Buoy @1:30-2:30
50= No Equip Build to Fast  @:50-1:15
Kick Set: 500/18:00
4x50 Build to fast Kick w/ Board @1:30-2:30
100 easy freestyle swim @2:00-3:00
4x50 Build to fast Kick w/ Board @1:30-2:30
Bi lateral Breathing 300/6:00
6x50 Breathing every 3/5/7 by 50 @:50-1:00
Swim Golf/Cool Down  200/4:00
4x50 freestyle  @1:00
(Swim these 50s as efficiently as possible, trying to minimize both time and stroke count. The sum of your time in seconds and stroke count for each 50m is your "score". Try to lower your score in each 50m)

4000 Meters 101 minutes

5-18-23 Speed or Technique? Why Not Both? Breaststroke Stroke Clinc and Free Race Pace Practice

Warm-Up 500

200 Free

2x100 Kick

4x50 Free Desc. 1-4

 Kick Focus 600

4x25 - Breaststroke kick with board, 

4x25 Breaststroke Kick with Board over knees on back. Trying to keep your knees under the board.

4x25 Streamline Breast Kick on back 

4x25 Double Arm Back Stroke W/ A breast Stroke kick 

4x25 Head Lead Breast Kick 

4x25 Handlead Breast Kick on Front, Lift Head to breathe.

Pull Focus 600 

4x25 Out Sweep Scull
4x50 - Single arm breaststroke, alternate arms every 25 
4x25 1 Stroke 3 Second Glide.
4x25 - Breast Stroke with a 1 Dolphin Kick
4x25 Breaststroke with a flutter kick focus on fast hands
Breath and Glide Focus 300
4 x 25 Kick-Pull-Breathe-Glide (say this in your head as you perform each action)
4 x 25 1 Pull 2 Kicks 
4 x 25 1 Breaststroke Above the water 1 Breaststroke completely submerged.
Breast Stroke Pullouts 200
8x25 
 push off the wall in a streamlined position, execute a single dolphin kick followed by a strong arm pull and recovery under the body, with a breaststroke kick before gliding in streamline and surfacing to initiate the regular stroke.
Main 300 /
6x50 Regular Breaststroke Desc 1-3,4-6
Cool down 200/
200 Ez
2700 Yards

Warm-Up 900/ 22:00
300 Free
6x50 I.M Switch Or Choice Stroke D/S @:15 Seconds Rest
4x50 Desc. 1-4 @:10-:15 seconds rest
4x25 Sprint Cycle  @:40
Kick 400/12:00
2x100 Kick. 1 Free 1. I.M Order @:20 Seconds Rest.
4x50  Free Kick W/ Board Desc. 1-4.
Breath Control Aerobic Set 800 20:00
4x50-Free - Trying to hold the breathing pattern of 3-5-3@ :15 Seconds Rest
4x100-Freestyle, descending 1-4, while trying to hold a consistent breathing pattern@:15 Seconds Rest
4x50 -Freestyle, breathing every 5 strokes,@:15 Seconds Rest
Main Set 1700/42:00
5x100- Free race pace,(Fins) @:30 Seconds Rest
100 - Easy swim or 2 min Break
4 x 100  - Choice of stroke race pace,(Choice Equip)@:30 Seconds Rest
100  - Easy swim or 2 min Break
3 x 100  - Free race pace, (Pads And Fins)
100  - Easy swim or 2 min Break
2 x 100 - Choice of stroke race pace, (Choice Equip) @:30 Seconds Rest
Cool Down 200/4:00
200 EZ
4000 Yards 100 Minutes