4-27-26 Don’t Spin Early

Warm Up 1000/25:00

400 Choice Every 4th 25 Build to 75%

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

4x50 @:10s Rest -Free Drill/Swim by 25

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 700/20:00

4x100 @:15s Rest  -Odds Distance Per Stroke -Evens 80% Effort Maintain Stroke Count

4x50 @:10-30s Rest Swam like your dream 200 Race pace

4x25 @:10-15s Rest

-Odds Half Fast Stroke , Half Ez Free

-Evens Half Ez Free , Half Fast Stroke

Main Set 1800/40:00

2 Rounds (1st Round no Equipment ,2nd Round Choice Equipment)

1x200 @:20s Rest  80% Effort

4x75 @:15s Rest Build Each 75 to a fast Finish

4x50 @:15s Rest Descend 1-4

1x100 @Reset Active Recovery

Cool Down 200/5:00

200 Choice

3700 Yards 90 Minutes

12-15-25 Pace Or Reset

Warm Up  900/20:00

3x100 @:10-15s  Rest #1.-2. Cruise  #3. Build

4x75 @:10s Rest I.M Order K/D/S

4x50 @:10s Rest  Descend 1-4

4x25 @:10-15s Rest  Sprint Cycle  

Pre Set 600/15:00

8x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens Build to Fast

4x50 @:10s Rest Kick,Buil Each To Fast. -Odds Flutter -Evens Choice 

1x200 Pull as -75 Breathing 3/5/7 -25 Double Arm Backstroke

Main Set 2100/50:00

3 Rounds

*100 Pace =best sustainable pace from a strong 100*

8x25 @:10-15s Rest 100 Pace 

If you miss pace → skip next 25

Miss again → move to active recovery

1x200 @:1 Minute Rest -Active Recovery 

Round 1: Pull (long strokes) 

Round 2: Backstroke or easy swim 

Round 3: Kick or choice

4x25 @:10-15s Rest  

If you miss pace → skip next 25

Miss again → move to active recovery

1x200 @: 1 Minute Rest -Active Recovery

Round 1: Pull (long strokes) 

Round 2: Backstroke or easy swim 

Round 3: Kick or choice

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,1,2,3,4 by 25

3800 Yards 90Minutes

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

11-22-25 Prime The Engine

Warm Up 900/25:00

300 Choice Loosen

4x75 @:15s Rest Choice Stroke -25 Drill -50 Swim

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

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

Pre Set  600/15:00

3 Rounds 

4x50 @:10-15s  Rest

#1. 1st 15 Yards Fast -Than Cruise

#2. 80% Speed Focusing on Distance Per Stroke

#3. Last 15 Yards Fast

#4. Smooth/Active Recovery(Kick Or Swim)

Main Set 2100/45:00

3 Rounds

1x200 @:20-30s Rest Build to 80-85%

4x50 @:20-30s Rest Rest (Goal 200 Time-Find 50 Pace -2s)

4x50 @:20s Rest -Odds Build to strong -Evens Smooth

4x25 @:15-30s Rest Sprint (Kick, Swim, or Pull)

Cool Down 200/5:00

4x50 Choice 

3800 Yards 90 Minutes

11-1-25 Four-Stroke Fusion

Warm Up 900/20:00

300 Choice - Mix Up Strokes

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

4x50 @:10s Rest Descend 1-4

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

Pre Set 800/20:00

2 Rounds 

4x25 @:10s Rest I.M

4x50 @ I.M Order Drill/Swim 

1x100 @:15s Rest I.M

Drills

Fly: 3R 3L 3Full,4k 1 Pull 

Back:3 Strokes 6 Kicks, Double Arm Back. 

Breast: 1Pull 3 Second glide 1 Pull 2 Kicks. 

Free: Zipper, Fingertip Drag

Main Set 2000/50:00

4 Rounds

1x200 @:20-30s Rest  As -25 Fly -50 Back -50 Breast -75 Free

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

4x25 @:15-20s Rest I.M Sprint

Cool Down 200/5:00

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

95 Minutes 3900 Yards

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

4-5-25 Race Ready Reps

Warm Up 1000/25:00

300 Choice Swim

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

4x25 @:15s Rest Free As Few Breaths as Possible

4x50 @:10s Rest Descend 1-4

1x100 -25 Double Arm Back -25 Breast with a Dolphin Kick

1x100 Swim Breathing 3/5/7/3 Per 25

Pre Set 900/20:00

4x25 @:10-15s Rest Sprint Cycle 

2x50 @:15-30s Rest Dive Or Push Sprint to 15m Cruise to Finish

4x50 @:10-15s Rest Pull Focusing on Lowest Stroke Count Possible

2x100 @:15-30s Rest Build Each 25 to Fast

1x100 Active Recovery

Race Simulation 1400/30:00

2x100 @:2-3 Mins Rest Main Stroke All out - Get your time.

1x200 @:Reset  Active Recovery

2x50 @1-2:00 Mins Rest, All Out. Get Your Time. Trying to be Faster than your 100s.

1x200 @Reset Active Recovery 

2x100 @:2-3 Mins Rest Main Stroke All out -Compare your times

1x100 @ Active Recovery

Rebuild Speed 600/15:00

4x25 @:10s Rest -Odds Scull -Evens Swim

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

4x75 @:20-30s Rest -25 Lowest Stroke Count Possible -25 Build  -25 Sprint

Cool Down 200/5:00

1x100 Choice Swim

1x100 Back or Breast

4100 Yards 95 Mins 

4-3-25 Full Send

Warm Up 800/20:00

300 Choice Loosen

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

4x25 @:10s Rest - Odds Drill -Evens Scull

4x50 @:15s Rest Choice Stroke Build to 90%

Pre Set 650/15:00

8x25 @:15s Rest -Odds 1st 15 M Fast -Evens -Last 10 Meters Fast

4x50 @:15s Rest Pull w/ Paddles -25 Fast -25 Double Arm Back

1x200 @ Done Like a Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ EZ ½ Fast. -25 Build. -25 Sprint.)

1x50 Active Recovery

Main Set 2000/45:00

4 Rounds

4x25 @:30s Rest -Odds Choice Stroke Sprint (Off The Block) -Evens Cruise

2x50 @:15s Rest -Odds -25 Fast -25 Cruise -Evens -25  Cruise -25 Fast

1x100 @:15s Rest Favorite Stroke Negative Split

1x100 @:15s Rest Choice Kick Build each 25 to fast

1x100 @ Reset Active Recovery(-Odd Rounds Pull -Even Rounds Swim)

Speed 400/10:00

4x25 @:15-30s Rest -No Breath to 15 Meter(Smooth), Race Finish 

4x50 -Odds 15m Sprint into Cruise Finish -Even 15m Cruise into Sprint Finish

4x25  Choice  Stroke All out 

Cool Down 200/5:00

100 Swim 

4x25 -Odds Scull -Evens Swim

4050 Yards 95 Minutes  

3-11-25 Fatigue is Fun

Warm Up 1000/25:00

300 Free Loosen Every 4th 25 Scull

200 I.M Drill

4x50 @:10-15s Rest Kick Desc.1-4

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

4x25 @:10-15s Rest Sprint  Cycle

Threshold Check In 300/5:00

3x100 @:20s Rest Best Average (fastest sustainable pace)

*Average 100 pace = Threshold Pace

A. 900/15:00

2x100 @:10-15s Rest I.M

2x50 @:10-15s Rest Choice Stroke Build

2x200 @:15s Rest Free Threshold Pace

4x50 @:10s Rest T Pace -1

B. 900/20:00

1x300 @:20s Rest T Pace +3 -Hold DPS while maintaining speed

2x150 @:15s Rest T Pace Negative Split

3x100 @:10s Rest T Pace -1 

C. 700/15:00

6x50 @:10s Rest Descend 1-3 ,4-6 

4x25 @:15s Rest Sprint

1x300 T Pace Breathing 3/5 Per 75

Cool Down 200/5:00

50 Dolphin Dive

100 Swim

100 Kick

50 Scull

4000 Yards 85 Minutes

7-31-24 Sprint and Recover

Warm Up 900/20:00

300 Choice Loosen

6x50 @:15s Choice Stroke -O Kick -E Drill 

4x50 @:10s Desc. 1-4

4x25 @:15s Sprint Cycle 

Pull 450/10:00

9x50 @:15s  1 Stroke Per Line 

-Odds Knuckle Pads

-Evens Reg Pads

Main Set 1500/30:00

3 Rounds

3x50 @:15s Free Desc.1-3

1x100 @:30s Choice 

3x50 @:15s Free Ascend. 1-3

1x100 @:30s Choice 

Cool Down 300/6:00

2x50 Dolphin Dive 

2x50 Double Arm Back

2x50 Choice 

3150 Yards 66 Minutes

4-17-24 Endurance Elevation Excursion

 Warm-Up 1000/25:00

1x300 Free

1x200 Kick

4x75 @15s Rollin I.M (Fly-Bk-Br, Fr-Fly-Bk .. ect)

4x25 @10s Build to Fast

4x25 @15s Choice Stroke Sprint Cycle 

Main Set 2500/60:00

2x50  @5-10s Free Kick #1.70% #2.80%

1x100 @10s Choice Kick Cruise

4x50  @10s -25 I.M -25 Free 

2x100 @30s I.M Fast

3x100 @10-15s Free Desc. 1-3

1x300 @30s Free Build by 75

4x100 @15s -O I.M Fast -E Smooth Free

2x200 @15s Free I.M

5x100 @10-15s Free Desc.1-4 Hold Pace for 5

 

Warm Down 450/10:00

1x100 @20s Kick

2x75   @15s No Free

2x50  @ 10sFree

4x25  @10sDolphin dive

3950 Yards 95 minutes

10-12-23 Splish, Splash, Speed! Dive into Strategy

Warm-Up 700/20:00

300 Free: Loosen, emphasizing efficient strokes and a relaxed rotation.

4x100 @ :20s rest: Alternating by 100 (Free, Kick, Free, Kick), maintaining a steady pace.

Technique and Drill Set 650/18:00

3x100 Free @ :20s rest: -Bilateral Breathing.

4x50 @ :15s rest: Free -Drill -25 Right Arm -25 Left Arm

6x25 @ :10s rest: -Odds Back -Evens Free

Kick Intensity Set 300/10:00

3x100 Free Kick @ :15s rest: Emphasis on maintaining a consistent speed. 

Race Strategy Set 1500/35:00

4x100 @ :15s rest: 1st 50 at 80% effort, 2nd 50 at 90% effort.

8x50 Free @ :20s rest: Sprint Cycle by 50. (Fast/Ez, Ez/Fast, Build, Sprint.)

2x150 @ :20s rest: Freestyle, focusing on negative splitting by 75 (2nd half faster than the 1st).

6x50 @ :10s rest: Odds are smooth and controlled, and Evens are all-out sprints.

Sprint & Turn Work 300/8:00

12x25 @ :10s rest: Sprint cycle

Cool Down 200/4:00

2x100 @ :15s rest: Choice Stroke 

Total: 3650yrds 94 Minutes.

10-10-23 Flip, Sip (water, of course), and Rip through the Lanes!

Warm-Up 800/20:00

300 Free – Loosen focus on long, efficient strokes.

4x50 @ :10s rest – Alt: 25 Back / 25 Free, 

4x50 @ :10s rest – Free, Desc. 1-4

4x25 @ :10s rest – 1/2 Fast 1/2 Easy -Odds Free -Evens No Free

Technique Set 600/15:00

6x50 @ :15s rest – Free Drill: -Odds Catch-Up  -Evens Fist Drill

4x50 @ :15s rest – Back Drill:  25 right arm, 25 left arm.

4x25 @ :10s rest – Free, Sprint Cycle 

Race Strategy Set 1800/40:00

4x150 @ :20s rest – Steady Pace

8x50 @ :15s rest – Odds: Free strong; Evens: Backstroke strong.

4x100 @ :20s rest – 1st 50 Backstroke at race pace, 2nd 50 Free easy.

4x100 @ :20s rest – 1st 50 Free at race pace, 2nd 50 Backstroke easy.

Speed Set 400/12:00

8x50 @ :15s rest – Odds: Backstroke, focus on underwaters and speed; Evens: Free, aiming for max speed while maintaining technique.

Cool Down 200/5:00

4x50 @ :10s rest – Choice Stroke, Cool Down

3800 yards 92 Minutes

9-30-23 Kick, Pull, Swim: The Ultimate Trifecta

Warm-Up: 700/20:00

300 Free 

6 x 50 @ 15s rest:

Odds: Free Descend

Evens: No Free

4 x 25 Sprint Cycle

Drill Set: 500/15:00

5 x 100 @ 15s rest:

#1: 50  Kick / 50 Free

#2: 50 3Strokes 6Kicks 3/6/3 / 50 Free

#3: 50 Fist Freestyle / 50 Free

#4: 50 6-Beat Kick Free / 50 Free

#5: 50 Bilateral Breathing / 50 Free

Main Set: 1800/40:00

4 Rounds:

4 x 50 Free @ 10s rest: -25 sprint, -25 easy 

1 x 150 Free @ 15s rest: Build by 50s (easy, moderate, hard)

1 x 100 Free Pull @ 10s rest: Paddles 

Kick & Pull Set: 400/12:00

4 x 50 Kick @ 10s rest:

4 x 50 Pull with buoy & paddles @ 15s rest:

Speed Play: 100/3:00

4 x 25 @ :30: Choice Stroke Sprint.

Cool Down: 100/2:00

100 Easy Choice,

3600 yrds 92 Minutes

6-22-23 Journey to Freestyle Excellence

Warm-Up 800/20:00

200 Loosen, Try to Bilateral Breath

1x100 I.M-Drill

2x50  free 3 strokes 6 kicks-drill  @1:00-1:30

4x50  kick with a board, alternating between flutter kick and dolphin kick @1:15-2:00

2x50  free pull -Try to Bilateral Breath  @1:00-1:30

4x25 Sprint Cycle @:40-1:00

Main Set 2500/55:00

4x100 Free -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30

4x100 Free Desc 1-4 @1:30-2:30

3x50 w/ fins Free Desc 1-3 @ :45-1:15

3x50 w/ Fins Sprint @1:00-1:30

2x200  freestyle with pull buoy and paddles 3:15-4:00

4x50  Pull Desc 1-4 @ :45-1:15

4x50 w/ Fins and pads All out @1:00-1:30

4 x 100 -Odds Breathing every 3- Evens breathing every 5 @1:30-2:30

8x25  free  fast w/ chute  :45-1:15

Cool-Down 400/10:00

200 Loosen

2 x 50  kick

100 Choice Stroke 

3700 yards 85 Minutes

2-14-23 Happy Valentines Day ♥ Backstroke and Freestyle

Warm-Up 1050/22:00
2x200 Loosen 3:30-4:00
4x50 I.M.O K/D @1:15-1:30
6x25 Start @ Mid Pool Swim into wall Practice your Flipturn and streamlines.@:40-45
4x50 Desc.1-4 @1:00-1:30
4x25 Sprint Cycle @30:-1:00
Pull/Drill 600/14:00
4 x 50  -25 Right Arm Back -25 left arm back  @1:15-1:30
4 x 100 Backstroke pull with buoy focus on rotation  @1:40-2:15

Main Set (Choice Equip) 2200/48:00
4 x 200 Free or Back Desc.1-4 Or Free and Back Desc. 1-2, 3-4 @3:00-4:00
8x100 1-4Backstroke 5-8 Free Desc. 1-4@1:30-2:00
8x50 backstroke or Free Best Avg. @1:30
8x25 All out @ :30-45

Cool Down 200/4:00
1x50 Bilateral Breathing
1x50 Choice Stroke Focus long relaxed good body position
1x50 Kick
1x50 Choice Stroke Focus on long relaxed good body position

4050 Yards 88 Minutes

10-8-22 Negative Split -Speed.

Warm-Up 900/22:00
200 Loosen
100 Choice
8x50 @ 1:00-1:30
-Odds Drill 
-Evens Build
8x25 Choice of stroke @ :30-:45
-Odds Build 
-Evens Fast
Kick 400/12:00
8x50 25 Fly 25 Free Kick @ 1:30
Pull With Paddles 900/18:00
9x100 Free Style W/ (Paddles And Strong Kick)  @1:30-2:30
1# 8 Count Kick Per Stroke Cycle
2# 6 Count kick
3# 4 Count kick
4# 2 Count kick
Speed 1200/30:00
Choice Stroke (Fins) 
6 Rounds
2x75 Neg Split @ 2:00
2x25 All Out @30:-:45
Sprint Cycle 400/12:00
8x50 @1:30-2:00
1. Smooth
2. All Out
3. Build
4. All Out
Cool Down 200/4:00
200 Easy

4000 Yards 85 Minutes