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

9-20-25 Pulse. Pace. Pull.

Warm Up 900/25:00

200 Choice 

4x50 @:15s Rest Kick Build

1x100 I.M

1x100 Pull

4x75 @:15-20s Rest Kick/Drill/Build by 25

Pre Set  800/20:00

2 Rounds (Round 1 = Kick / Round 2 = Swim)

4x25 @:10-15s Rest ½ Fast ½ Ez

4x25 @:10-15s Rest ½ Ez ½ Fast

4x25 @:15s Rest Fast

1x100 @: Reset Active Recovery

Main Set 1600/40:00

2 Rounds

1x200 @:30s Rest Choice Swim Strong Consistent Speed (80%)

8x25 @:10-15s Rest -Odds Smooth -Evens Fast

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

8x25 @:10-15s Rest  Descend 1-4 Ascend 5-8

Cool Down 200/5:00

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

3500  90 Minutes

7-15-25 Descend, Build, Ascend

Warm Up 1200/30:00

1x300 Looosen

4x50 @:10-15s Rest Free Kick Build 

6x50 @:15s Rest -Odds I.M Sw/ -Evens Choice Stroke Build

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

Main Set 2700/65:00

3 Rounds (rounds 1 and 3 are freestyle, round 2 is stroke or IM)

1x100 @:15s Rest Smooth

1x200 @:30s Rest Build 

1x300 @:30's-1:00 Min Rest Broken at 100's W/ 10's Rest (Hold same time or drop 1 second per 100)

1x200 @:30s Rest Negative Split

1x100 @:20s Rest Ascend 

Cool Down 200/5:00

4x50 @:10-15s Rest Choice 

100 Minutes 4100 Meters

12-16-24 Masters of Momentum

Warm Up 800/20:00

300 Loosen

2x100 @:10-15s Rest Kick -25 Freestyle Kick -25 Choice Kick

2x50 @:10-15s Rest Build Each 25 -Fast turns -Strong Finish

4x25 @:10-30s Rest  Choice Stroke -Sprint Cycle 

Kick(Fins) 350/10:00

1x200 @:30s Rest -Push and glide Off walls -Steady Kick

1x50 @:15s Rest Build 

4x25 @:10-15s Rest Fast Kick 

Main Set 2850/60:00

3 Rounds

4x50 @:10-15s Rest Free -Choice Equipment -Ascend 1-4 

1x300 @:30s Rest -Free -Build -3 Fly Kicks Off Each Wall 

8x25 @:15s Rest -I.M -Build, 1-4, Fast 5-8

5x50 @:10-15s Rest Choice Equipment Descend 1-4 Hold 5

Cool Down 200/5:00

4x50 @:15s Rest Free Breathing 5/3 By 50

4200 Yards 95 Minutes

11-4-24 Breathless Builds and Fierce Finishes

Warm-Up 1000/25:00

4x100@ @:10-15s Rest Choice Stroke Loosen

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

4x50 @:10-15s Rest Choice Stroke Drill/Build

4x25 @:15-30s Rest Free -As Few Breaths as Possible

Main Set  2400/55:00

1x300 @:30s Rest Pull Breathing 3/5 by 50  

12x25 @:15s Rest Choice Stroke Descend 1-4 to All Out

3x100 @:15s Rest Choice Kick Last 25 Fast

12x25 @:15s Rest  Descend  1-3 to All Out 

6x50 @:15s Rest Choice Stroke, Build -Odds Pull -Evens Kick

12x25 @:15s Rest Choice Stroke-Odds Smooth -Evens All Out

4x75 @:10s Rest Choice Stroke -25 Scull -50 Drill

12x25 @:15s Rest  Choice Stroke All Fast 

Cool Down 300/6:00

6x50 @:15s Rest Choice Stroke Ascend 1-6 

3700 Yards 76 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

4-25-24 Cruise & Conquer

 Warm-Up 1000/25:00

1x300 Free Loosen

1x200  Kick IM order by 50

1x20 Pull- Choice Equipment

6x50 Choice Stroke Build

Main Set 3100/65:00

4x50    @5-10s  Rest Ascend 1-4

1x300  @20s Rest Free Cruise 3 Dolphin Kicks off Each wall.

4x100  @10s Rest -50 Free -50 Back

5x50    @10s Rest Pull w/ Paddles Desc. 1-4 Hold Pace for 5

1x300  @20s  3 Free Cruise 3 Dolphin Kicks off Each wall.

3x100  @10-15s -25 Fly -50 Free -25 Fly

5x50    @5-10s Fins and Paddles Desc.1-4 Hold Pace for 5

1x300  @20s Free Cruise 3 Dolphin Kicks off Each wall

2x100  @10s -50 Free -50 Breast

4x50    @5-10s Ascend 1-4

1x300  @20s 3 Free Cruise 3 Dolphin Kicks off Each wall.

1x100  @10s -50 Free -50 back

Cool Down 200/5:00

4x50 @ Choice Stroke Loosen

4300 Yards 100 Minutes

2-27-24 Glide & Conquer

Warm-Up 900/20:00

300 loosen 

200  w/ Fins -25 Kick -25 Swim 

100 I.M

4x50  @ 10s Rest Desc. 1-4

4x25  @ 10s Rest Sprint Cycle

Main Set 3100/65:00

4x50  @5s Rest  -Free Ascend 1-4

1x300 @10s Rest -Free 3 Dolphin Kicks off Each wall.

4x100 @5s Rest -as 50 Free -50 Back

5x50  @5-10s Rest -Pull Desc. 1-4 Hold Pace for 5

1x300 @10s Rest 3 Fly kicks off each wall.

3x100 @5s Rest -as 50 Free 50 Back

5x50  @10s Rest -Fins and Paddles Fast

1x300 @10s Rest -3 Fly kicks off each wall

2x100 @10s Rest -50 Free 50 Back

4x50  @5s Rest - Free Ascend 1-4

1x300 @ 3 fly kicks off each wall 

1x100  I.M

Cool Down 200/5:00

4x50 @10s Rest Choice Breathing 3/5 by 50

90 Minutes 4200 Yards

11-11-23 Blue Lagoon Bootcamp

Warm-Up 800/20:00

3x100 @10s Rest

Free Loosen

4x50 @10s Rest

I.M.O D/S

6x50 @10s Rest

-Odds Pull - Evens Kick

Main Set 3100/65:00

2 Rounds

4x125 @15 Seconds Rest

-Free,3rd 25 Stroke(No Free)

6x50  @10 Seconds Rest

-No Free Desc. 1-3,4-6

3x150 @15 Seconds Rest

-50 Free -50 Drill -50 Stroke

6x50 @10 Seconds Rest

-Choice Kick Desc.1-3,4-6 

*1-2 Min Rest between Rounds*

Cool Down 200/5:00

4x50 Free Ascend

4100 Yards 95 Minutes

10-31-23 🎃🎃Happy Halloween!!!🎃🎃

Warm-Up – 600/15:00

200 Free Haunted House Swim: - As you swim, envision navigating through a haunted house. Each length brings a new mysterious room.

4x100 @15s Rest: Spectral Speeds - Descend each 100 like you're shedding layers of an apparition, becoming more tangible with each 100.

Monster's Technique School – 700/18:00

Vampire Bites: 6x50 @ 15s Rest:

Bilateral breathing. Odds: Breathe every 3 strokes, like a vampire counting his victims. Evens: Breathe every 5, increasing the challenge.

Ghost Glide: 4x100 @ 10s Rest:

Odds: Streamline kick-on back, ghosting over the graveyard. Silently and swiftly, no disturbances.

Evens: Freestyle – maintain a smooth and silent stroke to emulate the stealth of a ghost.

Midnight Marathon(Choice Equipment) – 1800/40:00

Witches' Brew: 8x50 @ 10s Rest: Freestyle. Desc.1-4 ,5-8

Zombie Prowl: 4x200 @ 15s Rest: 1-2: Freestyle, 3: IM, Drill/Swim 4: Freestyle.

Vampire's Flight: 2x300 @ 20s Rest: Freestyle. Negative Split by 150

Ghostly Gush – 600/15:00

Ectoplasmic Eruptions: 12x50 @10s Rest:

1-4: Freestyle Desc. 1-4  gaining spectral energy.

5-8: Fast. Supernatural Speed.

9-12: Ascend, slowly dissipating like morning mist

Pharaoh's Rest – 200/4:00

Cursed Nile Swim: 

Glide gracefully through the waters that once carried ancient Pharaohs. 200 Smooth Free

3900 Yards 92 Minutes