7-15-26 Ten Hundreds Later

Warm Up 800/20:00

300 Choice  Loosen

200 Kick Build by 50

200 Pull Breathing 3/5 Per 50

2x50 @:15s Rest Choice Stroke Build

Pre Set 600/15:00

3 Rounds

1x100 @:15s Rest Distance Per Stroke

1x50 @:10s Rest Kick Build to 80%

1x50 @:10s Rest Swim Build to 80%

Main Set 2200/50:00

A. 1200

3 Rounds

2x100 @:15s Rest 

#1. Pull Focusing on DPS 

#2. Swim Build to 80%

4x50 @:10-15s Rest 

#1. Kick Build

#2.No Free-Smooth

#3.Free DPS

#4. Choice Stroke Fast

B.1000

10x100 @:15s Rest

#1-4. Descend

#5.Easy

#6-9 Hold #4 Pace + Form

#10.Fast

Cool Down 200/5:00

200 Choice

3800 Meters 90 Minutes

6-20-26 Find Your Catch

Warm Up 800/20:00

400 As -100 Breathing by 2 -100 Breathing by 3 -100 Breathing  by 4 -100  Breathing by 5

4x100 @:10-15s Rest -Odds Kick -Evens Drill

Kick 600/15:00

3x100 @:15s Rest Kick -Fins Descend 1-3

6x50 @:10-15s Rest  Kick -No Fins  

Descend 1-4, Hold Pace 5-6

Main Set 2200/50:00

4x250 @:25-30s Rest

-Odds Pull 70% Effort (Paddles & Buoy)

-Evens No Equipment 80% Effort

Advanced Challenge: Descend 1–4 while holding stroke count within +1.

Scale Down Options: 4x200 or 4x150.

4x200 @:20-25s Rest

-Odds -Pull (Buoy Only) Breathing 3/5 By 50

-Evens -No Equipment Build 200 - Last 50 =Fast & Controlled

Advanced Challenge: Hold your fastest sustainable 200 pace on #4 without increasing stroke count.

Scale Down Options  : 4x150 or 4x100.

4x100 @:15-20s Rest -Choice Equipment 

-Descend 1-4 , last 100=Fast

Scale Down Options: 4x75 or 4x50.

Advanced Challenge: Make #4 your best technical 100 of the set, not just your fastest.

Cool Down 200/5:00

200 Choice

90 Minutes 3800 Yards

6-17-26 Air Management

Warm Up 900

300 Loosen

4x100 @:15s Rest -50  Drill  -50 Swim (Catch-Up,Fist,Zipper,6 Kick Switch)

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

Main Set  2100

3 Rounds- R1. Buoy Paddles R2.Choice Equipment  R3. Fins and Paddles

2x100  @:10s Rest Breathing 3/5 by 50

2x150 @:10s  Rest  Breathing  3/5/7  by 50

1x200 @:30-45s Rest Negative Split

Kick/Speed 1000

4 Rounds

2x50 @:15-20s Rest Fast Kick  W/ Fins

1x50 @:20s Rest Fast Swim -Choice  Equipment

1x100 @  Reset Active Recovery

Cool Down 200/5:00

200  Choice

6-13-26 Build The Beast

Warm Up 800/20:00

4x200 @:20s Rest

#1. Choice Loosen

#2. -50 Catch-Up -50 Swim

#3. I.M Kick

#4. Pull W/ Paddles Breathing  3/5 Per  50  

Pre Set 700/15:00

6x50 @:10-15s Rest 

-Odds  Drill (5 Stroke 6 Kicks, Catch Up Drill, Zipper Drill) 

-Evens  Distance Per Stroke Free

8x50 @:10-15s Rest

#1-4. Descend 1-4

#5-8. Pull Breathing 3/5 by 50

Main Set 2300/45:00

8x50 @:10-15s Rest -Odds Distance Per Stroke -Evens Kick Build to Fast

4x100 @:15-20s Rest Negative Split -2nd 50 Faster than 1st

4x50 @:10-15s  Rest No Free Descend 1-4

2x200 @:20-30s Rest Build by 50

4x100 @:15-20s Rest -75 Distance  Per Stroke -25 Distance Per stroke W/ a Fast Kick

4x50:  @:10-15s  Rest -Odds Kick -Evens No Free Swim

1x300 Free Build (last 100, 80-90%)

Cool Down 200/5:00

200 Choice   

95 Minutes 4000 Meters

5-9-25 Four Stroke Focus

Warm Up 800/20:00

300 Choice Mix it Up 

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

1x200 Paddles and Fins  Breathing 3/5 by 50

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

Pre Set 600/15:00

3 Rounds

4x50 @:10-15s Rest

#1 Pull - Distance Per Stroke

#2 Kick - Steady 

#3 Swim - Build To Fast

#4 Choice 

Main Set 2400/55:00

3 Rounds 

1x100 @:15s Rest I.M

4x25 @:15s Rest -Odds Fast Fly -Evens Active Recovery

1x100 @:10-15s Rest -50 Fly OR Free -50 Back

4x25 @:15s Rest -Odds Fast Backstroke -Evens Active Recovery

1x100 @:10-15s Rest -50 Back -50 Breast

4x25  @:15s Rest -Odds Fast Breast Stroke -Evens Active Recovery

1x100 @:10-15s Rest -50 Breast -50 Free

4x25 @:15s Rest  -Odds Fast Free -Evens  Active Recovery

Cool Down 200/5:00

200 Choice

4000 Yards 95 Minutes

4-29-26 The Gear Shift

Warm Up 1300/30:00

400 Mix it Up

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

3x100 @:10-15s Rest Free  #1 Perfect Technique  #2 Build #3 Perfect Technique

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

3x50 @:10-15s Rest Descend Speed  1-3

Main Set 1750/35:00

1x500 @ 

-as 25 Fast/25 easy, 50 Fast/50 easy, 75 Fast/75 easy, 50 Fast/50 Easy, 25 Fast/75 easy

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Descend 1-4

1x50 @:30s Rest Active Recovery

1x300 @:20s Rest  Build Each 100 to 85%

1x50 @:30s Rest Active Recovery 

2x100 @:10-15s Rest Breathing 3/5/7/5 by 25

1x50  @:30s Rest Active Recovery

1x100 @ Fast

Set 2 900/20:00

4 Rounds

1x100 @:15s Rest Cruise/Distance Per Stroke

1x125 @:5s  Rest Work/Fast!

Cool Down 200/5:00

200 Choice

4150 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

1-19-25 Clean Then Quick

Warm Up 900/20:00

300 Choice Loosen 

4x75 @:15s (-25 Kicking on Side -25 Single Arm -25 Swim )

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

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

Pre Set 600/15:00

4x75 @:15s Rest -25 Scull -25 Catch Up -25 Finger Tip Drag

4x50 @:10s Rest -Odds Fist Drill -Evens Zipper Drill

4x25 @1:00  Golf (Count Strokes + time = Golf Score , Try and Decrease Score )

Main Set 1950/50:00

3 Rounds

4x50 @:5-10s Rest -Odds -25 Build -25 Fast -Evens Smooth

1x100 @:15-20s Rest I.M 80-90%

1x100 @:15s Rest Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Free 3 Breaths max

2x50 @:30s Choice Stroke Fast

1x50  @:Reset Active Recovery

Cool Down 200/5:00

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

3650 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 

10-4-25 Burn Then Breathe

Warm Up 700/15:00

300 Choice Looseen 

2x100 @:15s Rest Alternating -25  Kick -25 Swim 

2x50 @:15-20s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint Cycle

Drill 500/15:00

2x50 Free Single Arm  #1 Arm that's not moving at your Side #2  Arm that's moving is leading 

2x50 @:10s Rest Catch Up Drill

2x50 @:10s Rest Catch Up Drill, W/ Zipper Drill

2x50 @:10s  Rest Catch Up Drill, W/ Zipper Drill, and  Fingertip Drag Drill

1x100 Smooth Free Breathing by 3

Main Set 2100/55:00 

A.

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

6x50 @:15-20s Rest  -Odds Fast  -Evens Smooth

3x100 @:15-30s  Rest  -Odds Fast  -Evens Smooth

1x200 @1:00 Min Rest  Build  by 50  Try  to negative Split 

B.

4x25 @:15s Rest Choice Stroke  Fast

6x50 @:10-15s Rest Descend  1-3,4-6

3x100 @:15-20s Rest Descend 1-3

2x200 @  Build by 50 Try to negative Split 

Cool Down 200/5:00

4x50 @:15s  Rest -25 Double Arm Back  -25 Choice

90 Minutes 3600 Yards

9-22-25 Kick. Drill. Kill.

Warm Up 900/25:00

300 Every 3rd 25 Backstroke

6x50 @:10-15s Rest  -Odds Pull -Evens Kick

4x50 @:10s Rest I.M Order (25 Drill / 25 Swim)

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

Main Set 2750/60:00

A. 1000

2x50 @:10s Rest Kick (-25 Fast -25 Smooth)

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

1x150 @:10s Rest 50 Kick + 50 Swim + 50 Drill

1x200 @:15s Rest 50 Kick + 50 Swim + 50 Drill + 50 Build

1x150 @:10-15s Rest Swim + Drill + Build

2x100 @:10-15s Rest Drill + Build

2x50 @:15s Rest (-25 Build -25 Fast)

B.1000

1x300 @:30s Rest Pull (Bilateral Breathing 3/5/3 per 50)

4x75 @:15s Rest Descend 1-4

3x50 @:15s Rest -25 Smooth -25 Fast

6x25 @:10-15s Rest Descend 1-3. #4-6 Fast

1x100 Active Recovery

C.750

1x300 @:30s Rest Negative Split (2nd 150 Faster than 1st)

4x75 @:15s Rest -25 Drill/ 25 Swim /25 Build

6x25 @:15-30s Rest Fast

Cool Down 200/5:00

1x200 Choice

3850 Yards Yards 90 Minutes

9-6-25 Descend and Deliver

Warm Up 1100/30:00

4x100 Choice -Loosen

6x50 @:10-15s Rest Pull #1. Buoy Between Thighs #2. Buoy Between Knees #3. Buoy Between Ankles

4x50  @10s Rest Choice Kick Build

4x50  @:10s Rest Choice Stroke Drilll

Main Set 1600/40:00

4 Rounds

1x100 @:10-15s Rest Kick -25 Flutter Kick -25 Dolphin Kick 

1x100 @:15s Rest Free Breathing 3/5/3/5

2x50 @:10s Rest Drilll 

1x100 @:15s Rest Choice Stroke Build

Cool Down 200/5:00 

1x100 Kick

1x100 Choice

75 Minutes 2900 Yards

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 

6-10-25 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 

4-29-25 Push and Control

Warm Up 900/20:00

200 Choice Loosen

200 Pull Focusing on low Stroke count

200 Choice Kick

200 -50 Non Free -50 Free

4x25 @:10-15s Rest -Odds Scull -Evens Build

Drill 400/10:00

4x50 @:10-15s Rest -Odds: 25 Right Arm / 25 Swim. -Evens: 25 Left Arm / 25 Swim

4x25 @:10s Rest Paddle Head Drill

1x100  Free Focusing on lowest Stroke count possible 

Pre Set 450/10:00

2x50 @:15s Rest Quick Breath Drill -Focusing on Fast Breaths , Face in before hand recovers 

2x25 @:10s Rest Push off in streamline until glide naturally fades, then swim to the wall

4x75 @:15s Rest Breathing 3/5/7 

Main Set 2000/45:00

2x200 @:20-30s Rest #1. Build by 50 #2. Build the 200

4x100 @:15s Rest Pull As Breathing 3/5/7/Backstroke

4x100 @:15s Rest Swim Descend 1-4

4x50  @:10-15s Rest -Odds Last 15 Yards Sprint -Evens 1st 15 Yards Sprint

4x25 @:30s Rest Swim Golf ( Stroke Count + Time = Score)

8x25 @:10-15s Rest Free Build Last 10 Yards no Breath

2x100 @:15s Rest I.M Lowest Stroke Count Possible

1x100 @ All Out

Cool Down 200/5:00

1x100 Kick

1x100 Swim

2 Min Float on back

3950 Yards 90 Minutes

2-17-25 Switching Gears

Warm Up 900/20:00

2x100 @ Distance Per Stroke Free

2x100 @:10-15s Rest Last 25 No Free

8x25 @:10-15s Rest Dolphin Kick -Odds on Stomach -Evens on Back

6x50 @:10-15s Rest -Odds 3 Strokes Right Arm 3 Strokes Left Free -Even Fist Drill

Main Set 2700/60:00

4x250 @:15-30s Rest #1.70% Max Effort Breathing every 3 #2.-50 Drill -50 Fast #3. Build Each 50 to 90% #4. 70% Max Effort,No Breath last 5 Strokes into the wall

8x50 @:10-15s Rest -Odds Sprint  -Evens Active Recovery

6x100 @:15-30s Rest -Odds 50 Breathing every 3, 50 Breathing every 5. -Evens Build to Fast

3x100 @:15-20s Rest  I.M Descend 1-3

8x50 @:10-15s Rest -Odds Sprint  -Evens Active Recovery

Cool Down 300/5:00

2x50  Free

4x25 Back Stroke

2x50 Breaststroke

3900 Yards 85 Minutes

2-15-25 Sight Like a Hawk, Sprint Like a Shark

Warm Up 900/20:00

300 Loosen as -50 Free -50 Back -50 Breast

4x50 @:10-15s Rest -Odds Dolphin Kick -Evens Flutter Kick

4x75 @:15-20s  Rest Choice Stroke -25 Drill -50 Swim

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

Main Set 2700/60:00

4x125 @:15-30s Rest  -100 Free 80% Max  Effort -25 Backstroke Recover

10x100 @:15s Rest -Odds 4-6 Underwaters Per Wall 70% Max Effort -Evens Sighting Every 6th Stroke.

2x250 @:20-30s Rest  Pull #1. Build #2. Negative Split

8x25 @:15s Rest -Odds Free, Fast Breathing Every 5. -Evens Backstroke Recover. 

4x75 @:10-15s Rest  -Free Sighting Every 3rd, 5th, 7th, Stroke Per 25.

8x25 @:15s Rest -Odds Fast Free No Breath -Evens Backstroke Recover

Cool Down 200/5:00

100 Back

50 Breast

50 Free

3800 Yards 85 Minutes

10-30-24 Kick It Up

Warm Up 900/25:00

300 -75 Free,75 Back,75 Breast,75 Free

2x100 @:10-15s Rest Choice Kick Build

4x50 @:15s Rest I.M -25 Right Arm -25 left Arm 

8x25 @:10-15s Rest I.M -Odds Drill -Evens Buiild

Drill 500/10:00

4x75 @:15s Rest I.M.Order Kick/Drill/Swim by 25

8x25 @:10-15s Rest I.M Order -O Fist Drill(of that stroke) -E Build to fast

Main Set 2600/55:00

4 Rounds -Odd Rounds Fast Efforts are Kick

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x25 @15-30s Rest Choice Stroke Fast

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x50 @:30s Rest Choice Stroke Fast

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x75 @:30s Rest Choice Stroke Fast

1x100 @:15-30s Rest Breathing 3/5/7/3 by 25

1x100 @1:00 Min Rest Choice Stroke Fast

Cool Down 300/6:00

4x25 - Dolphin Dive - Double Arm Back

2x50 -25 Free -25 Back

1x100  Choice Loosen

4300 Yards 96 Minutes

10-19-24 I.M All In

Warm-Up 800/20:00

300 Choice

100 Kick

4x50 @:10-15s Rest I.M Order Drill/Build By 25

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

Main Set2800/ 65:00/

4x25  @:15s Rest Choice or  I.M Order Race

1x100 @:30s Rest Choice Easy

4x50  @:20-30s Rest Choice Or I.M Order Race

1x200 @:30s Rest Pull Breathing 3/5/7/9 by 25

4x75  @:30s Rest Choice Or I.M Order Race

1x300 @ 1:00 Min Rest Choice -150 Swim/150 Kick

4x100 @:30s Rest Choice or I.M Order Race

1x400 @2:00 Min Rest Pull Breathing 3/5/3/5 By 100 

4x200 @:100 Min Rest Choice Or I.M Order Race

Cool Down 300/6:00

6x50 @:10s Rest Choice Heart Rate 150 or less

3900 Yards 91 Minutes

10/9/24 Take It Slow, Then Go-Go-Go!

Warm-Up 800/20:00

300 Swim Choice

100  Choice Kick

200  Pull

4x25 @:5-10s Rest Choice Kick 1/2 Ez 1/2 Fast

4x25 @:5-10s Rest Choice Kick 1/2 Fast 1/2 EZ

Drill 600/15:00

8x25 @:5-10s Rest Fist Drill w/ Catch Up

4x50 @:10s Rest -Fins,Fingertip Drag w/ Delayed Catch

2x100 @:10s Rest Delayed Catch W/ Paddles and Fins

Main Set 2400/55:00

2 Rounds

1x300 @:30-45s Rest Choice 80%

4x75 @:10-15s Rest  1st round descend 1-4 free, 2nd round stroke or Rolling IM

1x50 @:30s Rest EZ

1x200 @:30s Rest moderate pace 80%

4x50 @:15s Rest 1st round descend 1-4 free, 2nd round stroke or IM

1x50 @:30s Rest EZ

1x100 @Reset moderate pace 80%

Cool Down 250/5:00

250 Free breathing 3/5/3/7/3

4050 Yards 95 Minutes