4-25-26 No Sloppy Speed

Warm Up 1000/25:00

300 Mix It Up

4x75 @:15s Rest  Kick/Drill/Swim

6x50 @:10s Rest  -Odds  Drill -Evens Build to 80%

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

Pre Set 700/15:00

4x50 @:10s Rest Choice Stroke Drill/Swim

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

4x50 @:15s Rest Sprint Cycle 

#1.-25 Fast -25 Smooth

#2.-25 Smooth -25 Fast

#3. Build

#4.Sprint  

1x100 Active Recovery

Main Set 1500/35:00

3 Rounds (Round 1 Fins and Paddles, Round 2 Fins, Round 3 No Equipment)

1x100 @:30s Rest, -85% Effort 

4x50 @:20s Rest -Fast, Try And Hold the Same time for Each

4x25 @:20s Rest -Odds Fast -Evens Smooth

1x100 @Reset Active Recovery

Power 600/10:00

4 Rounds

1x75 @:20s Rest Build Each 75 to Fast  

1x50 @:20s Rest Fast Kick

1x25 @:25s Rest 

-Odds Rounds 12.5 Fast 12.5 Smooth 

-Even Rounds 12.5 Smooth 12.5 Fast

Cool Down 200/5:00

200 Choice

4000 Yards 90 Minutes

4-10-25 Fast Feet First

Warm Up 900/25:00

1x300 @:30s Rest Rest -75 Free breathing 3/5/3 by 25 -25 Back 1 Pull 6 Kicks

1x300 @:30s Rest I.M Order K/D/S

6x50 @:15s Rest -Odds Kick Build -Evens Pull, Catch Up Drill

Pre Set 600/15:00

2 Rounds

2x100 @:10s Rest Steady Free Kick #1.w/ Board #2. Streamline Kick on back

2x50 @:10s Rest -Fast, Kick -Maintain Kick Speed During Swim

Odds -25 Kick -25 Swim 

Evens-25 Swim -25  Kick 

A. 1000/20:00

2 Rounds (Round 2 Choice Equipment) 

1x200 @:20s Rest -100 Drill -100 Build to 80%

2x100 @:15s Rest Maintain a consistent pace (70-80% Effort)

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

B. 1200/25:00

2  Rounds

4x50 @:10-15s Rest Descend 1-4 No Breath Last 10 Yards

2x100 @:15s Rest Choice Stroke Maintain a consistent pace (70-80% Effort)

1x200 @:30s Rest Build to Fast Maintain stroke count

Cool Down 200/5:00

200 Choice

3900 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

12-29-25 Legs Win Races

Warm Up 900/25:00

300 Choice Loosen

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

3x50 @:10-15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free)

3x50 @:10-15s Rest Descend 1-3 (#3= 90%)

4x25 @:10-15s Rest Sprint Cycle( ①Fast/Easy ②Easy/Fast ③Build ④Sprint)

Pre Set 550/15:00

6x25 @:10-15s Rest Kick -Odds Build -Evens Fast

4x50 @:15-20s Rest -Odds Kick Build  -Evens Swim Build

1x200 @ Pull Breathing 3/5 by 50 

Main Set 2000/45:00

4 Rounds 

6x25 @:10-15s Rest Kick -Odds Fast -Evens Smooth

4x25 @:15s Rest Swim Choice Stroke Sprint  

3x50 @:15s Rest Swim Build -Last 10-15 Yards Race Pace

1x100 @Reset Active Recovery  

Cool Down 200/5:00

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

3650 Yards 90 Minutes

11-24-25 Progressive Power Play

Warm Up  900/25:00

300 Choice Loosen -Mix it up 

4x75 @:15s Rest Choice Stroke -Odds -50 Kick -25 Swim  

-Evens -25 Swim -50 Kick 

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

4x25 @:10s Rest  I.M #1 Fly: 3R/3L #2 Back: 3 Strokes / 6 Kicks #3 Breast: 1 Pull / 2 Kicks #4 Free: Fingertip Drag

Pre Set 700/15:00

4x50 @:15s Rest I.M Order Kick/Drill 

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

8x25 @:15s Rest Choice Stroke -Odds -Build

Main Set 2100/50:00

3 Rounds

1x200 @:20s Choice Stroke Build by 50 (last 50 85%)

2x100 @:15s I.M 

4x50 @:15s Rest Choice Stroke Sprint Cycle(-25 Fast -25 Ez -25Ez -25 Fast -50 Build -50 Sprint)

1x100 @ Active Recovery #1.Kick #2. Pull #3.Swim 

Cool Down 200/5:00

4x50 Choice 

3900 Yards 95 Minutes

10-22-25 Find Your Gear

Warm Up 900/25:00

300 Every 3rd 25 Double Arm Backstroke

4x50 @:10s Rest Choice Stroke -Odds Kick -Evens Swim

4x50 @:10s Rest Drill #1.Catch Up w/ an Overkick #2. Fist Drill #3. Finger Tip Drag Drilll #4. 3 Strokes 6 Kicks

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

Pre Set 700/20:00

8x25 @:10-15s Rest Choice Stroke  -Odds 1st 15 meters Fast -Evens Last 10 Meters Fast

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

1x200 Pull Breathing 3/4/5/6 By 50

Main Set 2000/45:00

4 Rounds

1x200 @:20s Rest Build to 85%-90% 

2x100 @:15s Rest Aiming to be within 2 Seconds of your 200 Pace

4x25 @:15-30s Rest Fast

Cool Down 200/5:00

4x50 @:10-15s Rest Choice

3800 Yards 95 Minutes

7-22-25 Pace Into Power

Warm Up 1000/25:00
200 Free Loosen
4x50 @:15s Rest Choice Stroke Drill/Swim
4x50 @:15s Rest Kick Build Each to Fast
1x200 Pull Focusing on Distance Per Stroke and Strong Pulls
4x50 @:10-15s Rest Choice Stroke Descend 1-4
Main Set 2300/50:00
1x200 @:30s-1:00 Free -50 Breathing Right Side -50 Breathing Left Side -100 Breathing every 5th Stroke
3x50 @:15s Rest Choice Stroke Build Each 50
1x200 @:30s-1:00 -50 Back -50 Free
6x50 @:15s Rest Choice Stroke Descend 1-3,4-6
1x200 @ Kick Build Each 50
9x50 @:15s Rest #1-3 60% Effort #4-6 75% Effort #6-9 85% Effort
1x200 @:30s-1:00 Min Rest Pull Negative Split
12x50 @:10-30s Rest #1-3,7-9 Aerobic #4-6,10-12 Sprint
Cool Down 300/5:00
6x50 -Odds Back Stroke -Evens Choice Stroke

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 

1-18-25 Bubble Busters

Warm Up 700/15:00

300 Loosen Mix It Up

200 Kick

200 Pull 

Pre Set 1150/25:00

4x75 @:15-30s Rest -25 Scull -50 Build Swim

1x100 @:15-30s Rest Active Recovery

6x125 @:15-30s Rest -75 Kick-50 Build

Main Set 2100/45:00

3 Rounds

1x200 @:15-30s Rest Pull -Round#1.Smooth. Round#2.70%.Round#3.Smooth

3x100 @:15-20s Rest Descend 1-3 To 70/80/90% By Round

4x50 @:15-30s Rest -Odds Fast -Evens Smooth

Cool Down 200/5:00

8x25 @:10-15s Rest Free Breathing 4,3,2,1,1,2,3,4

4150 Yards 90 Minutes

1-8-25 Underwater Mastery

Warm Up 800/20:00

300 Loosen

200 Kick

100 I.M

8x25 @:10-15s Rest Sprint Cycle (Fast/Ez, Ez/Fast,Build,Sprint by 25)

Pre Set (fins) 550/10:00

4x25 @:30s Rest Max Underwater

3x50 @:15-20s Rest Rest 4,5,6 Dolphin Kicks Off the wall By 50

4x25 @:30s Rest Max Underwater

6x50 @:15-20s Rest 3/5/7 Breathing by 5

Main Set 2300/50:00

2  Rounds

4x75 @:10-15s Rest Choice Stroke Build Each 75

1x300 @:1:00 Min Rest Swim/Pull 80% Max Effort

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

1x200 @:30s Rest Swim Negative Split

4x25 @:15-30s Rest Max Under Water

1x50 @:30s Rest Active Recovery

Speed(Choice Equipment/Stroke) 300/5:00

12x25 @:10-15s Rest Choice Stoke 2 Fast 1 Smooth

Warm Down 200/5:00

200 -50 Swim -50 Kick -50 Scull -50 Swim

100 Mins 4150 Yards

1-6-25 Push Your Limits

Warm Up 1050/25:00

5x150 @:15s Rest -Swim -Kick -Drill -Pull -Swim by 150

4x75  @:15s Rest -25 Kick -50 Build

Kick 450/10:00

5x75 @:15-20s Rest -25 Build -25 All out -25 Smooth

3x25 @:20s Rest All out 

Main Set 2100/45:00

3 Rounds

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

3x100 @:15-30s Choice Stroke -25 Smooth -50 Fast -25 Smooth

4x25 @:15-30s Rest Choice Stroke Fast

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

Cool Down 300/5:00

4x50 -25 Double Arm Back -25 Choice,Smooth

2x25 Scull 

1x50 Kick

85 Minutes 3800 Yards

12-4-24 Feel the Water, Own the Pace

Warm Up 900/25:00

300 Choice Loosen

100  Choice Kick

100 I.M

100 Pull

4x75 @:15s Rest -25 Scull -50 Build

Main Set 2700/60:00

Set 1 

2 Rounds

4x75 @:15s Rest -25 Kick Fast -50 Swim Build 

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

4x25 @:15s Rest All Out Sprint 

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

Set 2 

4x50 @:15s Rest Drill/Build

2x100 @:15s Rest Pull Negative Split 

4x50 @:10-15s Rest Pull Ascend 1-4

Set 3

2 Rounds

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

4x25 @:15s Rest Choice Stroke All out Fast

1x50 @:30s Rest Active Recovery(2nd Round 50=All Out)

Cool Down 200/5:00

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

90 Minutes 3800 Yards