4-20-25 Drill Descend Detonate

Warm Up 900/25:00

400 as -200 Free 100 Back -100 Breast

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

2x100 @:10-15s Rest Pull #1 Buoy #2 Buoy and Paddles

4x25 @:10-15s Rest Choice Stroke as Few Strokes as possible

A. 1600/30:00

2 Rounds

1x300 @:15-20s Rest -as 75 Free Breathing 3/5/7 -25 Backstroke

4x75  @:5-10s Rest 

-Odds -50 Drill -25 Swim  

-Evens Build to 80%

1x100 @:15s Rest Fast

1x100  @:Reset Active Recovery

B. 1250/25:00

5 Rounds

1x100 @:30s Rest w/ Fins and Paddles Easy Speed

3x25 @:5s Rest 

-Odds Rounds Fast 

-Even Rounds: Just Make it 

-(No Equipment)

1x75   @:30s Rest  All Out (

-No Equipment)

Cool Down 200/5:00 

200 Choice 

3950 Yards 80 Minutes

3-23-26 Strength Speed Mix

Warm Up 1000/25:00

300 Choice

4x50 @:10s Rest I.M Order -25 Kick -25 Swim

6x50 @:15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free x2)

4x50 @:10s Rest  Descend  1-4

Pre Set 400/10:00

8x50 @:10-15s Rest

#1-2 Pull Breathing 3/5  Per  25

#3-4 Kick 80%

#5-6 Swim -25 Drill -25 Swim

#7-8 Swim Build to Fast

A. 1200/25:00

3 Rounds

1x150 @:15s Rest  Pull Breathing 3/5/3 by 50

1x100 @:15s Rest  Swim -Build to Fast Every 25

2x50 @:10s Rest Kick #1. Build #2. Fast

2x25 @:20s Rest Swim -Fast

B. 1000/25:00

2 Rounds

1x200 @:20s Rest Swim -Best Average 

1x100 @:15s Rest  Kick -Build to Fast 

2x50  @:10s Rest  Swim  #1.  Drill/Swim #2. -25 Fast  -25 Smooth

4x25 @:15s Rest  -Odds Smooth  -Evens Fast

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

3-21-26 Stronger Through Fatigue

Warm Up 800/20:00

1x200 Choice

1x200 Pull Breathing 2/3/4/5 by 50

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

4x50 @:10s Rest Freestyle Drill

#1. 1 Pull 6 Kicks

#2. 3 Pulls 6 Kicks

#3. 5 Pulls 6 Kicks

#4. Catch Up w/ a fast kick

Pre Set 600/10:00

3 Rounds

1x100 @:15s Rest -50 Free Drill -50 Build to 80%

4x25 @:10-15s Rest Descend 1-4

Set #1. 1200/25:00

3 Rounds

1x200 @:20s Rest  Negative Split 

1x100  @:15s Rest -50 Build -50 Fast

1x100 @:15s Rest -25 Fast -25 Smooth -25 Build -25 Fast

Set #2. 900/20:00

3 Rounds

3x50 @:10s Rest Descend 1-3

1x100 @:15s Rest Best Sustainable Pace

1x50 @:15s Rest Active Recovery

Set #3. 300/10:00

6x50 @:15s Rest -Odds Build to 85% -Evens Fast

Cool Down 200/5:00

200 Smooth 

4000 Yards 90 Minutes

1-19-25 Clean Then Quick

Warm Up 900/20:00

300 Choice Loosen 

4x75 @:15s (-25 Kicking on Side -25 Single Arm -25 Swim )

4x50 @:10-15s Rest  I.M Order -25 Drill -25 Swim

4x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens as Few Breaths

Pre Set 600/15:00

4x75 @:15s Rest -25 Scull -25 Catch Up -25 Finger Tip Drag

4x50 @:10s Rest -Odds Fist Drill -Evens Zipper Drill

4x25 @1:00  Golf (Count Strokes + time = Golf Score , Try and Decrease Score )

Main Set 1950/50:00

3 Rounds

4x50 @:5-10s Rest -Odds -25 Build -25 Fast -Evens Smooth

1x100 @:15-20s Rest I.M 80-90%

1x100 @:15s Rest Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Free 3 Breaths max

2x50 @:30s Choice Stroke Fast

1x50  @:Reset Active Recovery

Cool Down 200/5:00

4x50 #1 Backstroke #2 Easy Kick #3. Smooth Free #4. Choice 

3650 Yards 90 Minutes

1-12-26 Fast Then Float

Warm Up 600/15:00

200 Swim 

200 Kick

200 Pull

Kick 400/15:00

4x25 @:10-15s Rest Kick ½ Fast ½ Easy

4x25 @:10-15s Rest Kick  ½ Easy ½ Fast

4x25 @:10-15s Rest  Kick All Fast

1x100 @ Active Recovery Swim

Main Set 2600/55:00

2 Rounds

6x75 @:30s Rest -25 Fast -50 Smooth

1x100 @:Reset Active Recovery

3x150 @:30s Rest -50 Fast -100 Smooth

3x100 @:20s Rest Pull Ascend 1-3 

Cool Down 200/5:00

8x25 underwater fly kick as far as you can go, then swim the rest of the lap

3800 Yards 80 Minutes

12-1-25 Pop And Power

Warm Up 850/20:00

300 Choice Loosen

4x50 @:10s Rest -25 Kick -25 Swim

4x50 @:10-15s Rest Drill #1.-3R 3L #2. Zipper #3. Fingertip Drag #4.Catch Up

6x25 @:10-15s Rest -Odds 1st 10 Yards Fast -Evens Last 10 Yards Fast 

Pre Set 600/15:00

4x25 @:10s Rest Kick Build to Fast

4x50 @:15-20s Rest  Choice Stroke -25 Build -25 Fast 

4x25 @:15-20s Rest Drill - Fast

2x100 @:15s Rest -25 Sprint -75 Distance Per Stroke

Main Set 1400/30:00

8x25 @:15s Sprint Cycle (-½ Fast/½ EZ, -½ EZ/½ Fast, Build, Sprint)

4x50 @:20-30s Rest -25 Build -25 Sprint

6x50 @:10-15s Rest Descend 1-4 Hold Pace 5-6

4x25 @:10-15s Rest Max U/W Dolphin Kick -transition into 6-kick switch

2x100 @:15s  Rest  #1. -25 Kick -25 Drill -50 Swim #2. Negative Split

8x25 @:15s Rest -Odds Build -Evens Sprint

4x50 @:10s Rest Pull W/ Buoy #1. Buoy at Ankles #2. Buoy at Knees #3. Buoy at Thighs #4. No Buoy - Over Kick

Kick 600/15:00

3x100 @:15s Rest Push And Glide As Far as possible off of Each wall Smooth Kick

6x50 @:15s Rest -Odds Swim Drill -Evens Kick Build

Cool Down 200/5:00  

4x50 Choice 

3650 Yards 85 Minutes

11-26-25 Aerobic Engine Builder

Warm Up 900/25:00

400 Every 4th 25 No Free

300 Pull -50 Breathing to the right -50 Breathing to the left

200 Kick

Drill 500/10:00

8x25 @:10-15s Rest

-Odds Freestyle with a Dolphin Kick, 1 Dolphin Kick per Stroke -Evens Fist Drill

4x50 @:10-15s Rest -Odds Finger Tip Drag -Evens 3 Pulls 6 Kicks

1x100  Distance per Stroke -Reduce strokes by 2 each 25 if possible 

Aerobic 1000/25:00

Pick a pace you can hold but don’t want to hold.

Think 80% effort, ~10s rest per 100 if these were repeats.

Example:

1:30 Per 100 =400 @6:00, 300  @4:30, 200 @3:00

1:45 per 100 =400 @7:00, 300 @5:15, 200 @3:30

2:00 Per 100 =400 @8:00, 300 @6:00, 200 @:4:00

1x400 @

1x300 @

1x200 @

1x100 Active Recovery  

Speed 1100/30:00 

2x200 @:20s Rest #2 Faster than #1

3x100 @:15s Rest Descend 1-3

4x50 @:10-15s Rest Descend  1-4

8x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth

Cool Down 200/5:00

4x50 Choice 

11-15-25 Punch The Pace

Warm Up 900/25:00

300 Loosen

4x50 @:15s Rest Kick -25 Smooth -25 Fast

4x50 @:10s Rest Drill #1. Catch Up  #2. Fist #3. 3R 3L 4. Zipper

8x25 @:10-15s Rest Sprint Cycle ( -25 ½Fast ½Ez, -25 ½Easy ½Fast, -25 Build -25 Fast)

Pre Set 600/15:00

4x25 @:15s Rest Fins Underwater Dolphin or Flutter Kick as far as possible  

4x50 @:10-15s Rest -Odds Kick, Build  -Evens Drill and Build

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

4x25 @:15s Rest -Odds Drill -Evens Fast

Main Set 1900/45:00

8x25 @:15s Rest Sprint

4x50 @:20s Rest Rest Build to Fast

2x100 @:15s Rest -25 Fast -75 Smooth

1x200 @:20s Rest Pull Breathing 3/5 by 50

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

4x25 @:15s Rest Kick -Fast

1x200 @:30s Rest Negative Split

4x25 @:15s Rest Sprint Swim

4x50 @:15s Rest -Odds Fast -Evens  Smooth

4x25 @:15-30s Rest Sprint Swim

1x200 @ 80% Consistent Speed

Cool Down 200/5:00

4x50 Choice  

90 Minutes 3600 Yards

11-12-25 Aerobic Speed Builder

Warm Up 900/25:00

300 Choice Loosen 

6x50 @:10-15s Rest I.M Switch (Fly/Bk,Bk/Br,Br/Free)

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

4x25 @:15s Rest Underwater Kick (Dolphin/Flutter) As far as possible (Fins)

Pre Set 700/15:00

2 Rounds

2x50 @:10-15s Rest Kick Build to 80%

2x50 @:10s Rest Drill/Swim (Focus on Distance per stroke)

1x100 @:15s Rest Pull W/ Paddles Breathing 3/5/ by 25

1x50 @:20 Rest Swim Build to 90%

Main Set 2000/45:00

2 Rounds 

1x300 @:30s Rest

Round 1: Build by 100

Round 2: -100 Free / 100 I.M / 100 Free

4x100 @:10-15s Rest

Round 1:  Hold consistent pace (80–85%) within 2 seconds

Round 2: Choice Stroke Build each 100 to 80-85%

4x50 @:10s Rest

Round 1: Descend 1-4

Round  2: Choice Stroke Build 

4x25 @:15s Rest

Round 1:  -Odds Sprint -Evens Smooth

Round 2: Choice Stroke Sprint 

Cool Down 200/5:00

4x50 #1 Back, #2 Breast, #3 Free, #4 Choice

3800 yards 90Minutes

10-25-25 Long To Strong

Warm Up 800/20:00

300 as 100 Free -50 Back 

200 Choice Kick

4x50 @:10s Rest I.M Order Drill/Swim by 25

4x25 @:10s Rest Choice Stroke Build

Pre Set 600/15:00

2 Rounds

2x50 @ Choice Stroke Drill/Swim by 25

2x50 @ Choice Stroke Build 

4x25 @:10-15s Rest Choice Stroke Sprint Cycle ( 25 ½ Fast ½ Easy 25 ½ Easy ½ Easy 25 Build 25 Sprint)

Main Set 2200/50:00

2 Rounds

1x300 @:30s Rest Build by 100

1x200 @:20s Rest  Rd.1  Pull Breathing  3/4/5/6 Rd.2 Descend by 50's

3x100 @:15s Rest Descend 1-3

4x50 @:15s Rest  Choice Stroke -Odds Build -Evens Fast

1x100 Choice Active Recover

Cool Down 200/5:00

4x50 Choice #1 Double Arm Back #2.Kick #3.Smooth Free #4.Choice Stroke

3800 Yards 90 Minutes

10-11-25 Efficiency Under Fire

Warm Up 900/20:00

300 Choice Loosen

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

4x50 @:15s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint cycle (-25½ smooth / ½ fast, -25 ½ fast/ ½ smooth,-25 Build, Fast)

Pre Set 600/15:00

4x75 @:10-15s Rest #1-3 Descend #4 -75 Build -25 Fast

4x50 @:15s Rest -Odds Distance Per Stroke -Evens -25 Build -25 Fast

1x100 Kick Active Recovery

Main Set 2200/50:00

2x200 @:15-20s Rest Descend 1-2 

4x100 @:10-15s Rest  Hold Same Pace As Final 200

1x300 @:20s Rest Build by 100

3x100  @:10-15s Rest Hold Pace of last 100 in 300

1x300 @:20s Rest Build by 100

6x50 @:15s Rest 90% Effort (fast but with control, count strokes)

1x100 @:30s-1:00 Min Rest Active Recover

4x25 @:15s Rest All out

Cool Down 200/5:00

4x50 Choice

3900 Yards 90 Minutes

9-17-25 Breathe Between Sprints

Warm Up 850/25:00

200 Swim

100 Kick

200 Pull

4x75 @:15-20s Rest  -25 Scull -50 Build

1x50 Choice/Smooth

Main Set 2150/50:00

A.

6x75 @:10-15s Rest -25 Fast Kick -50 Choice Swim

6x50 @:10-15s Rest Descend 1-3, 4-6 Build each to 80%

4x25 @:15-30s Rest Choice Stroke Fast

1x100 @ Reset Active Recovery Swim

B.

4x25 @:15-30s Rest Choice Stroke Fast 

1x100 @ Reset Active Recovery Kick

4x50 @:10-15s Rest Descend 1-4 

1x200 @ Reset Active Recovery Pull 

C.

8x25 @:15-30s Rest Choice Stroke Fast

1x200 @ Reset Choice  Active Recovery

8x25 @:10-15s Rest Choice Stroke  Fast 

Cool Down 300/5:00

6x50 @:10s Rest Choice Active Recovery

3300 Yards 80 Minutes

9-13-25 Effort Every Lap

Warm Up 900/25:00

1x200 Choice Loosen

1x200 Choice Drill

1x200 Pull -50 Breathing On Your Right Side -50 Left Side -100 Breathing by 3

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

Kick 300/10:00

2 Rounds(Change Kicks Between Rounds)

1x25 @:5-10s Rest Kick Smooth

1x50 @:10s Rest Kick Build 

1x75 @:15-20s Rest Kick Fast

Main Set 2100/50:00

4 Rounds -Odd Rounds 100s = Free -Even Rounds Even Rounds 100 =I.M

4x100 @:10-15s Rest Descend 1-4 (#1 Smooth,#4 Strong/Fast)

1x75 @:10-15s Rest  Free Breathing 7/5/3

1x50 @:30s Rest Kick Fast

Cool Down 200/5:00

8x25 Free 2@20, 2@25, 2@30, 2@35 Just Make it.

3500 Yards 90 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

1-15-25 Powerhouse Pushes

Warm Up 950/20:00

300 Loosen

200 -50 Kick -50 Swim -50 Drill -50 Swim

150 Perfect Free 

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

4x25 @:10-15s Rest Sprint Cycle 

Speed(Low Rest) 700/15:00

2 Rounds - Round 1 Fast = Free Round 2 Fast = Choice

2x25 @:5-10s Rest Fast 

1x75 @:5-10s Rest Speedy Pace(200-500 Pace) 

1x25 @:5-10s Rest Rest Fast 

1x75 @:5-10s Rest Speedy Pace(200-500 Pace) 

1x25 @:5-10s Rest Fast 

1x100 @: Reset. Perfect Technique Free Active Recovery

I.M 1900/45:00

1x200 @:15-20s Rest I.M Or Free I.M(Free Instead of Fly)

6x25 @:10-15s Rest Fly Descend 1-3 ,4-6

2x200 @:15-20s Rest   I.M Or Free I.M(Free Instead of Fly)

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

3x200 @:15-20s Rest  I.M Or Free I.M(Free Instead of Fly)

2x75 @:10-15s Rest Breast Build 

1x200 @:15-20s Rest  Free Negative Split

Cool Down 300/5:00

6x50 @ -Kick -Scull-Swim by 50

3850 Yards 85 Minutes

11-27-24 Speed and Smooth

Warm Up 800/20:00

300 Loosen

200 Kick -50 Smooth -50 Fast

200 Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Choice Stroke Drill

Main Set 3050/65:00

Set 1 

3 Rounds

6x25 @:15s Rest Choice Stroke Build to 90%

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

2x125 @:20s Rest -25 Free -25 No Free

Set 2 

2 Rounds

4x25 @:10-15s Rest Fast Kick

4x50 @:10-15s Rest Drill/Build by 25

1x200 @:30s-1:00 Min Rest Free Negative Split -100@70% -100@90% 

1x50 @:30s-1:00 Min Rest Rest Active Recovery 

Cool Down 300/6:00

4x50 @:10-15s Rest -25 Free -25 Back

1x100 Choice 

 

4150 Yards 91 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

9-8-24 Cruise, Build, Recover

Warm-Up 600/15:00

200 Swim

200 Kick

200 Pull

Main Set 2850/60:00

3 Rounds 

3x100 @:10-15s Rest Descend 1-3

3x75  @:10-15s  -50 Cruise-25 Fast

1x50  @:30s Rest Choice Stroke Recovery

3x50  @:15s  Rest Build Each to 90%

1x50  @:30s Rest Choice Stroke Recovery

3x25 @:15s Rest 1,3 Fast 2, Recover

1x50  @:30s Rest Choice Stroke recover

Cool Down 300/10:00

2x50 Kick

2x50 Dolphin Dive

2x50 Swim

85 Minutes 3750 Yards

8-3-24 End of Season Mastery

Warm-Up 1000/25:00

300 Choice Loosen

6x50 @:10s Rest Choice Stroke  D/S 

4x50 @:15s Rest I.M.O K/D

1x100 I.M

4x25 @:10s Rest Choice Stroke Build to Fast

Kick/Speed 750/20:00

6x(75+2x25) @:15s/:10s/:15s Rest

75= Kick, Last 10 Yards Fast 

1.25= Swim Last 10 Yards Fast 

2.25= Swim Build To fast - Max 3 Breaths

Sprint 300/10:00

4x(3x25) @:5/:10/:15s Rest 

1.25= Last 10 Fast

2.25= Last 15 Fast

3.25=  25 Fast

Paddles And Fins 800/20:00

8x100 :15s Rest

-75 U/W Kick to 4th Line 4 Fast Strokes Into the wall

-25 U/W Kick to 4th Line Fast Swim to wall.

Fins 800/20:00

4x[(3x50)+50] @:10s/:30s Rest

1.50=-Swim, -Over Kick-15 Yards Into the wall/15 Yards Out of the wall 

2.50 = 50 Fast Hr 25+

Cool Down 300/10:00

6x50 @:10s Rest Hr 15

105 Minutes 3950 Yards

6-15-24 Focused Fury

Warm-Up 900/30:00

*20 Secs Rest After Each

200 Choice

100 Kick

200 Pull

100 Kick

200 I.M

100 Kick

Main Set 2700/60:00

6x100 @:10 Rest 1-3Desc. 4 Ez, 5 Fast, 6 Ez,

6x50 @:5 Rest 60%

6x50 @:5 Rest 70%

6x50 @:5 Rest 80%

1x300 Pull Ez @1:00 Rest 

1x100 @2:00 Rest All out  Rest 10 Seconds After 1st 50

1x100 @2:00 Rest All out  Rest 10 Seconds After 50 , 25

1x100 @2:00 Rest All out  Rest 10 Seconds After 25,25,25

8x75 @:10 Rest Kick With Fins Desc.1-4,5-8

Cool Down 200/5:00

1x200 Choice Smooth

3800 Yards 95 Minutes