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

10-29-25 Speed Under Pressure

Warm Up 900/20:00

300 Loosen

4x50 Choice Kick Build 

6x50 I.M Switch (Fly/Bk,Bk/Br,Br/Free)

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

Pre Set 600/15:00

4x25 @:15-30s Rest All-Out Underwater Dolphin Kick As Far as possible, then cruise

2x50 @:20-30s Rest -25 Build +25 Fast  

4x25 @:10-15s Rest Choice Stroke -Odds 1st 15yrds Fast -Evens Last 10 Yards Fast  

2x50 @:10-15s Rest -25 Scull -25 Swim(Distance per Stroke) 

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

1x50 Active Recovery  

Main Set 2000/45:00

4 Rounds

4x25 @:15-20s Rest Sprint

2x50 @:20's Rest Build to Fast

1x100 @-25 Fast -75 Smooth

2x50 @:20s Rest Descend 1-2 to Max Effort

1x100 @Reset Active Recovery 

Round 1 Free.

Round 2 Choice Stroke. 

Round 3 Kick. 

Round 4 Choice Stroke

Cool Down 200/5:00

4x50 Choice 

3700 85 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 

10-7-24 Drill, Sprint, Survive

Warm Up 850/20:00

300 Choice Swim

100 Choice Kick

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

8x25 @:5-10s Rest Choice Desc. 1-4/5-8

1x50 EZ

Drill 300/6:00

4x25 @:5-10s Rest Free w/ A Dolphin Kick

4x25 @:5-10s Rest Fly Drill 1R-1L-1B 1/1/1

4x25 @:5-10s Rest 1 Fly stroke 2 Kicks 1 Breast Stroke w/ 1 Fly Kick

Main Set 2400/55:00

4 Rounds *Sprints Reverse I.M Order by Round- Free/Br/Bk/Fly

1x25 @:15s Rest Sprint get your time

1x75 @:20-30s Rest EZ

12x25 @:15s Rest Sprint -Stay within 2-3 Seconds of your 25 Sprint

1x200 @:45s-1:00 Min Rest Ez

Cool Down 300/5:00

3x100 Ascend Choice

3850 Yards 86 Minutes

3-5-24 Sprint, Pull, Repeat

Warm-Up 1000/25:00

200 Free Loosen

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 800/20:00

2x150 @10s  Right Fin Left Paddle 

2x150 @10s Left Fin Right Paddle 

2x50  @10s Fist Drill

1x100 @10s  Free Breathing 3/5/3/5 by 25

Main Set 1900/45:00

12x25@ 30s Free Race Pace  

1x100 @ 20s Pull/Active Recovery 

10x25 @ 25s  Free Race Pace

1x100 @  20s  Pull/Active Recovery 

8x25 @ 20's Free Race Pace

1x100 @ 20s  Pull 

6x25 @ 15's Free Race Pace

1x100 @ 20's  Pull/Active Recovery

4x25 @ 10's  Free Race Pace

1x100 @20s Pull/Active Recovery 

4x100 @10's Free Desc. 1-4 To Race Pace

Cool Down 300/6:00

6x50  @ Free -25 U/W max -25 Free 

4000 Yards 96 Minutes

5-20-23 Train Hard, Laugh Harder.

Warm-Up 700/18:00

200 Free

100 Kick

100 Pull

4x50 Desc. 1-4 @:55-1:30

4x25 Sprint Cycle :30-:45

I speak without a mouth and hear without ears. I have no body, but I come alive with the wind. What am I?Answer: ¿oɔɥƎ

Free-Drill  500/13:00

2x50 free single-arm drill, switch arms every 25 @10-15 Seconds Rest

2x50 Free 3 Stroke 3 Second glide (glide in handlead Position) @10-15 Seconds Rest

2x50 free catch-up drill, @10-15 Seconds Rest

2x50  Free OverCharge Drill (catch-up Drill with an Over Kick) @10-15 Seconds Rest

Joke:Why don't scientists trust atoms? Because they make up everything!

Aerobic Ladder (Choice Equipment) - 1250/33:00

50-100-150-200-250-200-150-100-50 15 seconds rest between each set. 

Focus on maintaining a steady pace throughout.

I have cities, but no houses. I have mountains, but no trees. I have water, but no fish. What am I?

Answer: ¿dɐW

Speed-USRPT - 600/15:00

2 Rounds- Round 1 No equp Round 2 Choice Equip.

12x25 Free Sprint @:30

2:00 Min Break between Round 

*Establish your target pace, and strive to meet it. If you fall short on two consecutive attempts, take a break on the next 25, then resume the set.

Joke: Why don't we tell secrets in the pool? Because they might leak!

Power-IM - 600 /14:00

4x50 Free w/ Fins and Pads Desc. 1-4. @10-15 Seconds Rest

4x50 I.M Swim or I.M Drill  @ 15 Seconds Rest

2x50  free Kick w/ Board Build each 50 to Fast @ @10-15 Seconds Rest

1x100  I.M 

I am taken from a mine, and shut up in a wooden case, from which I am never released, and yet I am used by almost every person. What am I?

Answer: ¿lıɔuǝԀ

Cool Down 200/4:00

200 EZ

3850 97 Minutes

5-16-23 Experience Van Gogh Like Never Before !

 "Starry Night" Warm-Up (700 /17:00)

200 Free (Swim smoothly under the swirling night sky)

100 Backstroke (Let your backstroke mirror the flowing wind in the painting)

100 Pull (Pull yourself through the dreamy landscape)

4x50 I.M by 50 (12.5 yards of each stroke) @:10-:15 Seconds rest (Diversify your strokes like Van Gogh did with his art styles)

100 Kick (Kick against the current of conformity)

"The Potato Eaters" Pull Set (800 /20:00)

4x100 Free with Pull Buoy Desc 1-4 @:10-:15 Seconds rest (Pull with the strength of a hardworking peasant)

8x50 Free with Paddles and fins Desc 1-4 5-8 @:10 Seconds Rest (Navigate through the rural life depicted in the painting)

"Wheatfield with Crows" USRPT (Ultra Short Race Pace Training) Set (800/20:00)

16x25 Free(Choice Equip) @0:30 (fast, race pace) (Fly through the water like the crows through the wheatfield)

200 EZ Or 3:00 Min Break

16x25 Choice Stroke(Choice Equip) @0:40 (fast, race pace) (Feel the urgency of the crows taking flight)

"Sunflowers" Aerobic and Endurance Training (900 /20:00)

3x(200+100)

200=Free Build Each 200 to 80/% @15 seconds Rest (Bloom in the water like the sunflowers in the painting)

100= I.M @ 15 Seconds Rest (Show the variety of your strokes like the variety of sunflowers in the vase)

"Self-Portrait" Drill Set (400 /12:00)

2x50 free 3 Strokes 3 Second Glide @:10-:15 Seconds rest (Express yourself in the water like Van Gogh did on the canvas)

2x50 back single-arm drill @:10-:15 Seconds rest (Reflect on your form like a self-portrait)

2x50 breaststroke 3k 1p, 2k 1p, 1k 1p @:10-:15 Seconds rest (Show the complexity of your stroke like the complexity of human emotion)

2x50 Fly Drill 2-2-2 @:10-:15 Seconds rest (Fly like the bold brushstrokes in Van Gogh's work)

"Café Terrace at Night" Cool Down (200 /4:00)

200 (Ease into the cool-down like the calm night at the café terrace)

3800 Yards 93 Minutes

1-17-23 Breaststroke Drills And USRPT

Warm-Up 1000/22:00

4x100 @ 1:45-2:15

-O Catch-Up Drill

-E 3 Strokes 1-3 Second glide

4x75 I.M.O K/D/S by 25 @2:00

4x50 25-Scull 25- Stroke Build @1:15-1:30

4x25  Sprint Cycle @:40-1:00

Drill 400/12:00

8x50 @1:15-1:45

-O -25 Heads Up Breaststroke -25 1P 2kicks Breaststroke.

-E - 25 Breaststroke with a butterfly kick. -25 1 regular breaststroke stroke - 1 Breaststroke stroke underwater

Pre-Set 800/20:00

4 Rounds -Odds Free -Evens Backstroke

2x25 Streamline Kick on back @:45-1:00

1x100 Pull w/ Buoy(Pads Optional) @1:45-2:15

1x50(No Buoy/engage legs) Build to Fast @:50-1:15

Main-Set 1300/ 35:00

12x25 Freestyle with Fins All out 10-15 Seconds Rest

4x50 Recover @1:00-1:30

12x25 Back Stroke with fins All out  10-15 Seconds Rest

4x50 Recover @1:00-1:30

12x25  Choice Stroke w/ Fins All out 10-15 Seconds Rest

Cool Down 200/4:00

8x25 Choice 

3700 Yards 93 Minutes