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

4-4-26 Hold Then Go

Warm Up 900/25:00

4x100 @:10-15s Rest #.1-3 Smooth #4. Build to 80%

1x200 @:30s Rest Pull -As 75 Free Breathing 3/5/7 By 25 -25 Backstroke x2

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

4x25 @:10s Rest I.M Order As Few Strokes as Possible

Kick 300/10:00

4 Rounds

1x50 @:5-10s Rest 3 Dolphin Kicks 1 Breast Kick(Repeat)

1x25 @:10s Rest Fast Free Kick

I.M 1000/25:00

4 Rounds

1x25 @:5s Rest -Fly, As Few Strokes As Possible

1x50 @:5-10s Rest Backstroke Kicking as fast as possible

1x75 @:10s Breaststroke Build to Fast

1x100 @:10s Rest Freestyle Negative Split (70%-80%)

Speed 900/20:00

2 Rounds 

4x25 @:15s Rest Fast (Maintain Stroke Count)

2x50 @:15s Rest #1.Build #2. Fast

4x25 @:10s Rest Free Breathing by 5

2x25 @:15s Rest Fast

1x100 Active Recovery

Aerobic 600/10:00

3x200 @:15s Rest Choice Stroke Descend  1-3

Cool Down 200/5:00

200  Choice

4000 Yards 95 Minutes

3-7-26 Tempo To Turbo

Warm Up 900/25:00

300 Swim

3x100 @:15s Rest -50 Drill -50 Build

4x50 @:10-15s Rest Descend 1-4 

1x100 Kick 

Pre Set 600/15:00

12x50 @:10-15s Rest Choice Stroke 

1-4 -25 Kick -25 Swim

5-8 -25 Drill -25 Swim

9-12 -25 Fast -Smooth

Main Set 2250/50:00 

3 Rounds (Choice Equipment)

1x300 @:30s Rest Negative Split

1x200 @:20s Rest Build to 80-85% 

1x100 @:15s Rest 80%

3x50 @:10s Rest Descend  1-3 

Cool Down 200/5:00

1x200 Choice 

3950 Yards 95 Minutes

3/2/26 Diesel Distance

Warm Up 800/20:00 

400 Swim -Last 100 Build your Speed up to 75-80%

4x50 @:10-15s Rest Pull Descend 1-4 (4=~80%)

8x25 @:10s Rest Kick -Odds Build to 80% -Evens Smooth/Steady

Pre Set 600/15:00

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

6x50 @:10-15s Rest I.M Switch (fly/back, back/breast, breast/free)

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

Main Set 1600/40:00

2 Rounds

2x200 @:20-30s Rest Rest 

#1.Even Split Maintain ~70% Speed. 

#2.Negative Split. building 70-80% (Try to beat time 2nd Round)

4x50 @:15s Rest Holding ~80% Effort

1x200 @:Reset Active Recovery  (Swim Kick or Pull)

Finisher 600/15:00

4x100 @:20s Rest -75 Strong(~75%) -25 Fast (100%)

4x50  @Full Recovery

-Odds All out 

-Evens Active Recovery

Cool Down 200/5:00

4x50 Choice

3800 Yards 95 Minutes

2-14-26 IM Engine Room

Warm Up 800/20:00

300 Choice Loosen 

4x50 @:10-15s Rest  -Odds Kick -Evens Choice Drill

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

4x25 @:10s Rest -Odds I.M Order Build -Evens Smooth Free

A. 1400/30:00

2 Rounds

8x25 @:10-15s Rest I.M Order #1-4 Drill. #5-8 Swim.

4x25 @:10-15s Rest Choice Stroke -Odds 12.5 Yards Fast -Evens Build to Fast

4x75 @:15s Rest Descend 1-4

1x100  Active Recovery

B. 1500/30:00

1x400 @:30s Rest -100 Free  Smooth -50 Choice Stroke Fast

4x100 @:15-20s  Rest Free 80–85%.Hold the same pace for all 4

1x300 @:45-1:00 Min Rest -75 Smooth -75 Choice Stroke Fast

3x100 @:15s Rest Free 80% Effort

1x100   Fast Choice Stroke                                                                              

Cool Down 200/5:00 

4x50 Choice 

3900 Yards 85 Minutes

2-11-26 Blue Line Builder

Warm Up 900/20:00

300 Loosen -every 3rd 25 Fist Drill

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

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

4x25 @:10-15s Rest Choice Stroke Build to Fast

Pre Set 700/20:00

4x100 @:15s Rest Paddles I.M -as 15 Yards Free(4 Underwater Dolphin Kicks off Each wall) 10 Yards Stroke

6x50 @:10-15s Rest Kick W/ a board Stay Underwater until 4th Blue line

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

Main Set 2000/45:00

2 Rounds 

1x200 @3:00    /3:40   /4:20   /5:00  /6:20   /8:20

1x150 @2:00   /2:30   /3:00   /3:30   /4:30   /6:00

1x50  @:45      /:55    /1:05    /1:15   /1:35  /2:05

1x150 @2:00   /2:30   /3:00   /3:30   /4:30  /6:00

1x100 @1:20   /1:40   /2:00   /2:20  /3:00   /4:00

2x50 @:45      /:55    /1:05    /1:15    /1:35  /2:05

1x10 @1:20    /1:40   /2:00   /2:20   /3:00   /4:00

3x50 @:45     /:55     /1:05    /1:15    /1:35  /2:05

Cool Down 200/5:00

8x25 @:10-15s Rest I.M Order 

3800 Yards 90 Minutes

2-4-26 Hold Your Water

Warm Up 1000/25:00

6x100 @:10-15s Rest #1-3. Freestyle #4.Backstroke #5.Breast #6.Choice 

8x25  @:10-15s Rest Choice Kick -Odds Smooth  -Evens Build to 80%

4x50  @:10-15s Rest #1. Fist Drill #2. Finger Tip Drag #3. Zipper Drill #.4 Silent Swim(no splashing or making a sound)

Main Set  3000/60:00

2 Rounds

1x300 @:20-30s Rest Pull Breathing 3/4/5 by 100 

4x50 @:10-15s Rest Free at 85%

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

4x75 @:15s Rest Free 90%

4x100 @:10-15s Rest Choice Stroke -50 Kick-50 Swim

1x100 @:30s Rest Free 95%

1x100 @:Reset Active Recovery

Cool Down 200/5:00

(Easy)Option #1. 4x50 Choice 

(HARD)Option #2. Give a Teammate a high five and say one nice thing to them  =)

 

4200 Yards 90 Minutes

1-24-26 Aerobic, Not Automatic

Long Warm Up 1600/40:00

4x150 @:10-15s Rest

#1.Swim

#2. Kick

#3. Pull

#4. I.M (-25 Fly 50 Back -50 Breast -25 Free)

4x50 @:10s Rest Drill #1. Catch Up #2. Finger Tip Drag #3. Zipper #4. Fist Drill 

4x75 @:10-15s Rest -25 Scull -25 Drill -25 Swim

4x100 @:15s Rest -50 Distance Per Stroke (Count Strokes) -50 Build to 80%

4x25 @10s Rest -Odds Fewest Strokes Possible -Fewest Breaths possible

Main Set 2000/45:00

2 Rounds

1x300 @:20-30s Rest Smooth Aerobic (60-70%)

4x100 @:10-15s Rest Descend 1-4 (4=80-90%)

4x50 @:10-15s Rest -Odds Pull -Evens Swim

4x25 @:15s Rest 90% Effort Choice Stroke

Cool Down 200/5:00 

4x50 Choice  

3800 Yards 90 Minutes

1-7-25 Flow State Swim

Warm Up 900/25:00

300 Mix Up Strokes Every 75

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

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

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

Pre Set 600/15:00

4x50 @:10-15s Rest -Odds Head Tap Drill (Tap Your Head as your hand Recovers)  -Evens Double Tap Drill (Tap Opposite Elbow Reach Hand back,Finish Stroke)

1x100 @:20s Rest Free Swim -Using Right Fin Left Paddle  

1x100 @:20s Rest Free Swim- Using Left Fin & Right Paddle

1x200  Pull W/ a Buoy Breathing 3/4/5/6 Per 50 (Focusing on long strokes)

Main Set 2150/50:00

2x250 @:20-30s Rest 

#1.Decrease Stroke Count -1 Every 50. 

#2. As-50 Back Swim -50 Free Build (Trying to Hold Lowest Stroke Count)

3x200 @:20s Rest Descend 1-3 (#1. Pull #2. Swim #3.Fins)

4x150 @:15s Rest No Fly I.M -50 Back -50 Breast -50 Free (Thinking about as few strokes as possible)

5x50 @:10-15s Rest Descend #1-4. Descend(#4. =90%) #5.Active Recovery 

8x25 @:15s Rest -Odds Fasts -Evens Active Recovery

Cool Down 200/5:00

200 Choice

3900 Yards 

1-3-26 Easy Looks Fast

Warm Up 900/25:00

4x100 @:10-15s Rest #1-3 Smooth #4 Build.

4x50 @:15s Rest Drill -Odds 1Pull 6Kicks -Evens 3 Strokes 6Kicks

4x50 @:10-15s Rest #1-2 Distance Per Stroke #3-4 Maintain Stroke Count Increase Tempo

4x25 @:15s Rest as Few Breaths as possible 

Pre Set 500/15:00

4x50 @:10s Rest #1 Kick On Back #2 Kick on Side (-25 Right -25 Left) #3. Kick on Stomach #4. Choice 

4x50 @:10s Rest Descend 1-4

1x100  Kick Build 80-85%

Main Set 2100/45:00

3 Rounds

1x300 @:30s Rest Swim Or Pull Breathing 3/4/5 by 100  

4x50 @:10-15s Rest Descend 1-3 #4. Smooth

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

1x100 @:Reset Active Recovery 

Cool Down 200 5:00

4x50 Choice  

3700 Yards 90 Minutes 

12-17-25 Endurance With Ease

Warm Up 800/20:00

300 Mix Up Strokes Every 50

3x100 @:10-15s Rest

#1. Freestyle  Drill 3/6/3

#2. Backstroke Drill 3/6/3

#3.Breaststroke – 1 Pull / 3-Second Glide

4x50 @:10s Rest -25 Scull -25 Build

Pre Set 800/20:00

2 Rounds

1x150 @:10-15s Rest -50 Free D.P.S -50 Backstroke -50 Free Breathing 3/5 by 25

1x100 @:10-15s Rest Free Pull Focusing on Longstrokes

1x100 @:10-15s Rest Choice Kick 80% Effort Maintain a steady Kick

1x50 @:10s Rest  Free Build to 80%

Main Set 2000/45:00

2 Rounds

2x75 @:10-15s Rest Free Breathing 3/5/7 By 25

2x75 @:10s Rest Backstroke as -25 1 Pull 6 Kick -25 3 Pulls 6 Kicks -25 Backstroke

3x100 @:10-15s Rest  Pull W/ Paddles #1.Knuckle Pads #2-3. Regular Pads Build To 80%

4x75 @:10-15s Rest 

Build kick intensity within the 75, stroke stays relaxed 75 

-Odds Free 

-Evens Backstroke.

4x25  @ -Odds Choice Stroke Build to 90% -Evens Free 2-3 Breaths Max 

Cool Down 200/5:00

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

3800 Yards 90 Minutes

12-8-25 Hold The Water

Warm Up 800/20:00

200 Silent Swim

4x75 @:15s Rest Kick/Drill/Swim

#1. 25 Kick on side (switch halfway) / 25 Catch-Up / 25 DPS

#2. 25 Kick on stomach / 25 Fingertip Drag / 25 DPS

#3. 25 Kick on Back / 25 3R-3L Back Drill / 25 DPS

#4. 25 Breast Kick / 25 1 Pull 2 Kick Drill / 25  DPS

4x50 @:10-15s Freestyle Drill #1. 1Pull 6Kicks  #2.Single Arm Free(Opp arm extended) R #3. Free(Opp arm extended) L #4. 3 Pulls 6  Kicks

4x25 @:10s -Odds As Few Strokes As Possible -Odds As Few Breaths As Possible 

Backstoke Drill 500/15:00

4x50 @:10-15s Rest Back Drill #1 Single Arm(switch at 25) #2.1 Pull 6 Kicks #3. 3 Pulls 6 Kicks #4. Backstroke Swim

4x50 @:10-15s Rest Backstroke -Odds  Distance Per Stroke  -Evens Build

4x25 @:10s Rest -Odds As Few strokes As possible -Evens Double Arm Backstroke

Pyramid 1650/40:00

3x100 @:5-10s Rest Descend 1-3. (to ~80%)

2x200 @:10-15s Rest #1. Hold 80%Speed  #2. -100 80% -100 90%

3x150 @:20s Rest Build to Fast by 50

4x100 @:10-15s Rest Breathing 3/5/3/5 by 25

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

Speed 600/15:00

4x25 @:20s Rest Fast

2x50 @:15s Rest -25 Smooth -25 Fast

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

4x25 @:20s Rest  Fast

4x50 @:15s Rest Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

Cool Down 200/5:00

4x50 Choice

3750 Yards 95 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 

11-12-25 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

10-8-25 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 

9-13-25 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

7-17-24 Aerobic Excellence

Warm-Up 600/10:00

200 Swim

200 Kick

200 Pull

Main Set 1500/35:00

3 Rounds

1x200 @:10s Rest Cruise 60% Max Effort

1x100  @:15s Rest Strong Effort 80%

2x50  @:10s Rest Build to Fast

Pull Set 500/15:00

2 Rounds

1x100 @10s Rest Pull - Build

1x50  @:10s Rest Pull-Fast

1x100 @:20s Rest Pull With Paddles -Smooth

Kick Set 500/15:00

2 Rounds

1x100 @:15s Rest Kick -25 Fast -Ez -25 Build -25 Fast

2x50 @:10s Rest  Kick Fast

1x50 @:20s Rest Kick Smooth

Cool Down 100/3:00

100 Choice

3200 Meters 78 Minutes 

6-20-23 An aquatic journey towards better endurance

Warm-Up 900/ 23:00

300 freestyle

1x100 Back

1x100 I.M

8x25 Kick Desc. 1-4,5-8 @:35-1:00

1x100 pull (with buoy and paddles)

4x25 Sprint Cycle  @:40-1:00

Aerobic Mixed Stroke Set - 1200/ 26:00

4 x 100  freestyle at moderate pace (70-80%) @ 1:40-2:30

2 x 100  IM Or Free I.M  @ 1:45-3:00

4 x 50  freestyle Drill (Fist, Ketchup, 3/6/3, 3 strokes 1-3 Second Glide) @

2 x 50  IM order @ :50-1:30

1 x 200 freestyle at moderate pace (70-80%). @ 3:20-4:00

1 x 100  IM Or Free I.M  @ 1:45-3:00

Anaerobic Set (Choice Equipment) 1100/ 22:00

5 x 100  freestyle Moderate Pace @:10 Seconds Rest

4 x 50 freestyle All out @1:00-2:00

2 x 200 freestyle Moderate Pace @ 10 Seconds Rest

Speed Set - 600/ 20:00

16 x 25 Choice Stroke -sprint @:30-1:30

8 x 50  freestyle Desc. 1-4, 5-8 @ :50-1:30

Cool Down 200/ 4:00

100 Swim

50 Kick 

50 Scull

 

4000 Yards 95 Minutes 

5-25-23 Last day of the Season

Warm-Up 1000/25:00

200 Free

200 No Free (Mix it up)

4x50 Pull Choice of equip

4x25 Choice Kick w/ Board

4x50 I.M.O K/D Or Free Desc 1-4

4x25 Sprint Cycle 

Pre-Set 750 20:00

2x100 Free I.M @ @:15-20 Seconds Rest

4x50 -Odds Smooth - Evens 80% @:10-15 Seconds rest

4x50 No Free,  Choice of Drills @:10-15 Seconds rest

2x75 Free 1st 75 Breathing every 3, 2nd 75 Breathing every 5th. @

Aerobic Set: 1500/ 36:00

3x200 freestyle, negative split - @:30 Seconds Rest

4x50 freestyle W/ Fins 80% Max Effort @:15 Seconds Rest

200 freestyle pull w/ Choice of Equipment @:30 Seconds Rest

4x75 Free Desc. each 75 to fast @:15-20 Seconds Rest

200 freestyle Steeady Kick 

Speed Set: 500/12:00

10x50 Freestyle Choice of Equip - 90% max Effort. @1:00-1:30

Power Set: 300/10:00

6 x 25 freestyle sprint with fins  @:30 Seconds Rest

6 x 25 freestyle sprint with paddles  @:30 Seconds Rest

Cool-Down: 200/4:00

200 loosen

4250 Yards 107 Minutes