5-30-26 Long Course Logic

Warm Up 900/20:00

400 -Loosen,Mix Up Strokes

1x300  Kick Build the last 100

1x200 Pull Breathing 3/5 Per 50

Pre Set 700/15:00

2 Rounds

2x50 @:10-15s Rest #1. Fist Drill #2.Catch Up Drill 

2x50 @:10-15s Rest #1. Count Strokes #2. Stroke Count -1

3x50 @:10-15s Rest Descend 1-3 Trying to increase Speed and hold Stroke Count  

Main Set 2000/50:00

4 Rounds

1x200 @:20s Rest 60-70% Effort -Choice Equipment

2x50 @:10-15s Rest #1. I.M Order by round Build  #2. Active Recovery

2x50 @:15s Rest Choice Stroke #1.Odds Fast -Evens  #2.Active Recovery

1x100 @:15s-20s Best Freestyle Lowest Stroke Count possible

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

3-18-26 Recover Then Reengage

Warm Up 800/20:00

300 Swim

6x50 @:10s Rest -Odds Kick(Build) -Evens Pull (breathing 3/5 by 25)

4x50 @:10s Drill

#1 Catch Up

#2 Finger Tip Drag

#3 1 Pull 6 Kicks

#4 Fist

Pre Set 500/10:00

2 Rounds

1x75 @:15s Rest -25 Scull -25 Swim -25 Build

1x25 @:10s Rest -Sprint to 15 Yards -10 Yards Smooth

1x100 @:15s Rest Build to 90%  

1x50 @:30s Rest Smooth

Set 1 

2 Rounds 1100/25:00

1x300 @:30s Rest Build (Getting Faster by 100)

4x50 @:15s Rest -Odds Smooth -Evens 90%

1x50 @:30s Rest Active Recovery

Set 2 900/20:00

3 Rounds

1x150 @:20s  Rest -50 Smooth -50 Fast -50 Smooth

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

1x50 @:30s Rest Fast

Set 3 500/10:00

5 Rounds

1x50 @:15s Rest Build to 80-85%

1x50 @:20s Rest Fast

Cool Down 200/5:00

200 -100 Kick -100 Swim

4000 Yards 90 Minutes

2-16-26 Tempo Into Turbo

Warm Up 1000/25:00

300 Choice -Every 3rd 25 Drill

6x50 @:10s -Odds Kick -Evens 

4x50  @:10-15s Rest Descend 1-4

4x50 @:10-15s Rest -25 Scull -25 Swim

Main Set  2500/55:00

3x200 @:20s Rest #1. Pull(breathing 3/4/5 by 50) #2. Swim Negative Split 3. Build each 50 to 80%

4x50 @:10-15s Rest  Descend 1-4

1x100 @:30s Rest Active Recovery

2x300 @:30s Rest Hold  Steady Aerobic Pace Last 100 must match first 100 time

6x50 @:10-15s Rest Descend 1-3. 4-6 Hold #3 Pace

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Hold 80-85 Percent Effort (Try and maintain Stroke Count)

4x50 @:15s  Rest -Odds Build -Evens Last 15 Yards Fast(1st Yards Smooth)

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

4x25 @:20s Rest Fast

Cool Down 200/5:00

4x50 Choice 

3700 Yards 85 Minutes

2-7-25 Speed Without Slop

Warm Up 900/20:00

300 Swim

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

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

4x25  @:15-30s Rest Sprint Cycle (½ Fast ½ Ez. ½ Ez ½ Fast. Build. Sprint)

Pre Set 500/15:00

4x25 @:10s Rest Freestyle Underwater Recovery

2x50 @:10-15s Rest Silent Swim Freestyle

4x25 @:10s Rest 3 Strokes 6 Kicks

2x50 @:15s Rest Distance Per Stroke Freestyle

4x25 @:10s Rest 3 Strokes 3 Second Glide 

Main Set 2400/55:00

3 Rounds 

3x50 @:10-20s Rest Descend 1-3 (#3. =85-90%)

4x75 @:15-20s Rest 85% Effort

2x25 @:30-40s Rest All Out

1x300 @: Reset Active Recovery (Round#1. Swim. Round#2.Kick. Round#3. Pull)

Cool Down 200/5:00

8x25 @:10s Rest Breathing  4,3,2,1,1,2,3,4  by 25 

4000 Yards 95 Minutes

12-10-25 Steady State Stress

Warm Up 900/25:00

3x100 #1.&2. Smooth #3.Build to 80%

4x75 @ -Odds 50 Kick -25 Swim -Evens 25 Swim -50 Kick

6x50 @ Pull 2x With Buoys at Ankles 2xBuoy at Knees  2x Buoy at thighs

Pre Set 600/15:00

4x25 @:10-15 Rest Scull -Odds Head First -Evens Feet First 

4x50 @:10-15s Rest I.M -25 R Arm -25 Left Arm

6x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

Main Set 2000/45:00

2 Rounds 

1x200 @:20-30s Rest Threshold Pace (Uncomfortable Sustainable Pace)

3x100 @:10-15s Rest Descend 1-3. 3=90%

6x50 @:5-10s Rest Descend 1–4 to 90%. 5–6 Hold or Beat #4.

1x200 @Reset Active Recovery -50 Kick -50 Drill -100 Swim 

Cool Down 200/5:00

8x25 Breathing 4,3,2,1,1,2,3,4 

3700 Yards 90 Minutes

11-10-25 Streamline & Explode

Warm up 900/20:00

300 Loosen Mix Up Strokes

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

4x50 @:15s Rest Descend 1-4

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

Fly 500/15:00

1x100 @:15s Rest I.M

4x25 @:10s Rest Fly Drill, 3Right 3Left 3Full

4x25 @:10s Rest  Fly Drill ,4Kicks 1 Pull

2x50 @:10-15s Rest -25 Fly Build -25 Free Smooth

4x25 @:10-15s Rest -Odds Fast Fly -Evens Smooth Free

Backstroke 700/20:00

4x50 @:10-15s Rest Backstroke Drill-25 Double Arm Backstroke -25 3/6/3

1x200 @:20-30s Rest Backstroke Build through the entire 200 

4x25 @:10-15s Rest Streamline U/W As Far as Possible than swim smooth Backstroke

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

Breaststroke 800/20:00

4x50  @:10-15s Rest -Odds 2 Kicks 1 Pull -Evens 1 Pull 3 Second Glide

3x100 @:15s Rest -50 1 Pull 3 Second  Glide -50  Breast Build

4x25 @:10-15s Rest Breast Sprint  Cycle 

1x100 @ Breaststroke -last 50 Double Pullout's off the wall

Freestyle 800/20:00

4x50 @:10-15s Rest Free -Odds Catch Up Drill -Evens 3 Stroke 6 Kicks

3x100 @:10-15s Rest -25 As Few Strokes as possible -25  As Few Breaths as possible -25 Build -25 Smooth

4x25 @:10-15s Rest Sprint Cycle 

1x200 Pull  Breathing 3/5/7/5 by 50

Cool Down 200/5:00

4x50 Choice

100 Mins 3900 Yards

10-8-25 Glide To Greatness

Warm Up 900/20:00

300 Choice Loosen

3x100 @:10s Rest Choice Kick

6x50 @:10-15s Rest (Fly/Bk Bk/Br Br/Free x2)

Main Set 2100/45:00

3x100 @:10s Rest Choice Strokee Descend 1-3

8x50 @:10-15s Rest Choice Stroke Descend 1-4,5-8

2x150  @:10-15s Rest (Fins Snorkel)  Distance Per Stroke  Freestyle

4x100  @:15s Rest -Odds Build To Fast -Evens Active Recover

1x300 @:20s Rest Breathing by 5/3/5 Per 100

1x200 @:20s Rest Pull Negative Split

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

Kick Set 600/15:00

1x200 @:10s Rest -50 Swim -150 Kick

1x150 @:10s Rest -50 Swim 100 Kick

1x100 @:10s Rest -50 Swim -50 Kick

3x50 @:5s Rest Swim 

Cool Down 200/5:00

4x50 -25 Distance Per Stroke -25 2 Breath Max

3800 Yards 85 Minutes 

9-27-25 Catch and Kick

Warm Up  800/20:00

3x100 @ Choice Loosen 

8x25 @:10s Rest Kick Build

4x50 @:15s Rest I.M Right Arm Down Left Arm Back

4x25 @:10s Rest I.M

Pre Set 850/25:00

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

4x50 @:10-15s Rest Drill -25 R Arm (Left hand at Side) -25 Left Arm (Right Hand at Side)

4x50 @ Drill 6 Kick Switch

Main Set 1750/40:00

6x125 @:20s Rest-75 Build -50 Fast

1x100 @ Reset Active Recovery

5x100 @:20s Rest -25 Build -50 Fast -25 Active Recovery

1x100 @ Reset -Active Recovery

4x75 @:20s Rest -50 Fast Fast -25 Active Recovery

Cool Down 200/5:00

200 Choice 

3600 Yards 90 Minutes

9-8-25 Precision Before Power

Warm Up 750/15:00

1x150 @:10-15s Rest Swim

1x150 @:10-15s Rest Kick

1x150 @:10-15s Rest Drill 

1x150 @:10-15s Rest Pull 

1x150 @:10-15s Rest Swim

I.M 500/15:00

2 Rounds (*Round 1 Drill, Round 2 Swim)

1x25 @:5-10s Rest Fly

1x50 @:5-10s Rest Back

1x75 @:10-15s Rest Breast

1x100 @:15s Rest Free 

Main Set 1900/45:00

Set A.

2 Rounds (1000)

2x150 @:10-15s Rest Free Consistent Aerobic Speed

2x50 @:10s Rest Build to Fast

4x25 @:10s Rest -Odds Active Recovery -Evens Build to fast

Set B.

2 Rounds (900)

2x100 @:10s Rest Choice Stroke  #2 Fasters Than 1st

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

1x50 @ Reset Active Recovery

Cool Down 200/5:00

1x100 Kick 

1x100 Choice

3350Yards 80 Minutes

9-3-25 Easy Does It

Warm Up 700/20:00 

200 Swim

100 No Free

4x50 @:10-15s Rest Pull W/ Choice Equipment

8x25 @:10s Rest Kick -Odds Flutter -Evens Choice 

Drill 500/10:00

4x100 @:10-15s Rest -25 Drill -25 Swim

1x100 Free Breathing 3/5/3/5 Per 25

*Fist Drill, Fingertip Drag, Catch Up,Single Arm*

Main Set 1500/40:00

3 Rounds

2x50 @:10s Rest Choice Kick Build to Moderate (Even Rounds Streamline Kick)

2x50 @:10s Rest Drill 

4x50 @:10-15s Rest Descend 1-4.(Get faster every 50,4th 50 Fast)

4x25 @:10-15s Rest -Odds Active Recovery-Evens Build to Fast

Cool Down 300/5:00

4x50 @:10-15s Rest -Odds Double Arm Backstroke -Evens Choice

1x100 Choice  

3000 Yards 75 Minutes 

6-17-25 Refine and Race

Warm Up 1000/25:00

300 -100 Free -50 Back

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

4x50 @:10-15s Rest  Choice Kick Build 

4x50 @:15s Rest Sprint Cycle 

Free Drill 600/10:00

8x25 @:10s Rest - Over Under Drill (Snorkle)

4x50 @:10-15s Rest -Odds Freestyle 3 Strokes 6 Kicks  -Evens 3 Free Strokes 4 Back Strokes 

1x200 @ Free Pull Breathing 3/5 by 50

Main Set 2100/45:00

3 Rounds

1x300 @:30s-1:00 Min Rest ( Rd #1. Swim. Rd#2. Kick Rd.#3.Pull)

4x50 @:15-30s Rest Choice Stroke #1.-3. Build to 90% #4. EZ

4x25 @:15-30s Rest Choice Stroke All Out

1x100 @:30s-1:00 Min Active Recovery (Choice or Backstroke)

Cool Down 200/5:00

1x200 Choice Ez

3900 Yards 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

3-20-25 Controlled Speed Endurance

Warm Up 800/20:00

400 Free I.M (100 Free 100 Back 100 Breast 100 Free)

4x50 I.M Kick/Drill

4x50 Choice Stroke Descend 1-4.

Kick 400/10:00

4x100 @:15-20s Rest Kick 

#1.-25 Smooth-50 Build-25 Fast 

#2. -50 Smooth -50 Strong (zone 4 85%)

#3. 100 Zone 4 (85-90%)

#4. 100 Zone 5 (All out)

Pre Set 600/15:00

3 Rounds

2x50 @:10s -Odds Scull/Drill -Evens Drill/Swim

1x100 @:20-30s Rest Build to Zone 4(85-90%)

Main Set 2200/45:00

2 Rounds

1x300 @:20s Rest Pull -Maintain low Stroke Count

2x150 @:15s Rest Negative Split 

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

4x50  @:15s Rest -Odds Sprint -Evens Active Recovery

Cool Down 200/5:00

8x25 @:10-15s Rest

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

4200 Yards 95 Minutes

2-8-25 Hydro Heroes

Warm Up  1000/25:00

300 Choice Loosen

2x100 @:15s Rest Fins -50 Max Underwater -Free Drill

4x50 @:10-15s Rest Kick Build

4x50 @:10-15s Rest I.M Order D/S

4x25 @:10-15s Rest Sprint Cycle 

Main Set 2500/55:00

1x400  Pull Negative Split

1x50 @:30s Rest Active Recovery

2x300 @:15-20s Rest I.M No Fly #1. Drill #2.Swim (75 Free -75 Bk -75 Br -75 Free)

1x50 @:20s Rest Active Recovery

3x200 @:15s Rest Descend 1-3. 

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Kick Build Each 100

1x50 @:30s  Rest Active Recovery 

5x50 @:15s Rest -Odds All Out -Evens Smooth

Cool Down 200/5:00

4x50  -25 Choice -25 Double Arm backstroke

85 Minutes 3700 Yards

2-1-25 Threshold Test Drive

Warm Up 850/20:00

300 loosen

200 Kick

4x50 @:10-15s Rest Drill/Swim

6x25 @:10-15s Rest Choice Stroke Build to Fast

Main Set 3000/70:00

12x50 @:10s Rest Descend by groups of 4 - Last 4x50's Are Fast

1x200 @1:00 Min Rest Active Recovery

4x100 @1-2:00 Mins Rest Choice Equipment All Out

1x400 @:1-2:00 Mins Rest Active Recovery

4x50 @1:00 Min Rest  Choice Equipment All Out

1x200 @:1:00 Min Rest Kick OR Drill

4x50 @1:00 Min Rest  Choice Equipment All Out

1x400 @:1-2:00 Mins Rest Active Recovery

4x100 @1-2:00 Mins Rest Choice Equipment All Out

Cool Down 300/5:00

1x100 Swim 

1x100 Kick or Backstroke

1x100 Double Arm Back with a Breast Kick or Scull

4150 Yards 95 Minutes

12-9-24 Strong Start, Fast Finish

Warm Up 600/15:00

300 loosen

6x50 @:15s Rest 1-2 Drill,3-4 Build, 5-6 Negative Split -25 Smooth-25 Fast

Pre Set 700/20:00

12x25 @:10s Rest, Kick

1-4 half fast, half easy 

5-8 half ez, half fast

9-12 all fast

1x100 @ Smooth

12x25 @:10s Rest, Swim

1-4 half fast, half easy 

5-8 half ez, half fast

9-12 all fast

Main Set 2400/50:00

2 Rounds 

1x300 @:30s Rest Swim 60% Max Effort

1x200 @:20s Rest Pull 70% Max Effort 

1x100 @:15s Rest Swim 80% Max Effort

 

Set B

8x100 @:15 Rest, Swim

Descend 1-4 Hold Pace for 5-8

*After #4 Rest 30s-1:00 Min

Set C

8x50 @:15s Rest, Swm

1-4 -Odds Sprint -Evens Recover

5-8 -Odds Recover -Evens Sprint

Cool Down 200/5:00

4x50 Breathing 3/5 By 25

3900 Yards 90 Minutes 

11-25-24 Push Your Limits, Hold Your Pace

Warm Up 600/10:00

500 -100 Free -100 Back -100 Free -100 Breast -100 Free

4x25 Choice Stroke

Main Set 3100/65:00

2 Rounds

6x50 @:10s Rest Choice Kick Descend. 1-4. Hold Pace 5-6.

5x100 @:20s Rest Free Holding Goal 500 Pace Or Choice Stroke 90% Max Effort 

4x50 @:10s Rest Choice Stroke-Drill

3x100 @:20s Rest  Choice Stroke Descend 1-3.

2x50 @:20-30s Rest Choice Stroke Build to Fast

1x100 @:30s Rest Choice Stroke All out.

1x50 @ Reset Active Recovery

Cool Down 200/5:00

200 Pull

100 Choice

3900 Yards 80 Minutes

10-5-24 Swim Smart, Kick Hard

Warm-Up 1500/35:00

500 Choice

400 I.M Drill 

300 Pull

200 Free Descend by 50s

100 Choice Kick

Main Set 2400/60:00

4x50 @:5-10s Rest Free -25 Swim -25  #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

3x200 @:10-15s Rest Free-50  Swim, -2 total stroke count, 50 swim, 50 w/ -2 total stroke count

4x50 @:5-10s Rest Free -25 Swim, -25 Swim with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

4x150 @:10-15s Rest Free -50 Swim, 50 Drill, 50 Swim - suggested drill is freestyle with 4 strokes above water, 3 strokes underwater recovery while maintaining kick rate

4x50 @:5-10s Rest Free -25 Swim, -25  with increasing kick rate - #1 try a 2-beat kick per stroke cycle, #2 4-beat kick, #3 6-beat kick, #4 8-beat kick

6x100 @:5-10s Rest Choice -Odds: -25 Skull/75 Build, -Evens -50 Kick -50 Swim

Cool Down 300/6:00

4x50 Free as Few Breaths as possible 

1x100 Choice

101 Minutes 4200 Yards

3-21-24 Twenty Thousand Leagues Under the Seas

Warm Up 1000/25:00

200 Free Loosen

2x100 @ 10s Choice  Kick

4x50  @ 10s I.M.O D/S

200 Pull

4x50 @ 10s  No Free Build to 80%

Pre Set 700/20:00

4x50  @5-10s Kick w/ Fins Desc. 1-4 To Fast

1x200 @10-15s I.M k/S

4x25  @10s Choice Stroke Sprint Cycle 

2x100 @10s Choice Stroke Build 

Main Set 2100/45:00

12x25 Choice @10-15s  -O Fast -E Smooth

12x50 Choice @10-15s  -O -E Smooth

6x100 Free @10-15s  -O -E Smooth

3x200 Free @15s  Build by 50 Trying to negative Split

Cool Down 200/5:00

8x25 @5-10s

-O Double Arm Back Stroke - Dolphin Dive

4000 Yards 95 Minutes

3-16-24 Swell Speed Symposium

Warm-Up 1000/25:00

300 Free

200 Back 

4x75 @15s I.M.O k/d/s

8x25 @10s-O Scull -E Build 

Main Set 2100/45:00

1x200 @10s Free Build to 70-80% 

4x50 @5-10s No Free Desc-1-4

2x75 @10s Free -50 Build-25 Sprint

3x100 @5-10s IM 

3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort

1x50 Dolphin Dive 

1x200 @5s Free pull with buoy,

4x100 @10s I.M -O Kick -E Drill

2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st

2x50 @15s Choice Stroke all out 

Speed 800/20:00

4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)

4x(1x50@10s Sprint No Free-  1x50@10s Smooth Free)

Cool Down 200/5:00

200 Choice Loosen 

95 Minutes 4100 Yards