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

6-14-26 Meters Of Mayhem

Warm Up 800/20:00

1x300 Choice Loosen

4x100 @:15-20s Rest

#1. Free Distance Per Stroke

#2. Pull Breathing  3/5 by  50

#3. -50 Drill -50 Swim

#4. Choice Stroke Build Each 50

Pre Set 600/15:00

8x50 @:10-15s Rest

#1&5. Drill

#2&6. Distance Per stroke

#3&7. Drill 

#4&8. Build 

2x100 @:15s Rest

#1.D.P.S

#2.Build 

Main Set

A. 1200/20:00

3 Rounds

1x300 @:30 Rest R1. Consistent Pace 70%  R2.Negative Split  R3. Build by 100

2x50 @:15s Rest #1.Distance Per Stroke #2.Build to Fast

B.1000/20:00

5 Rounds

1x100 @:15s Rest -Descend by Round 

2x50 @:10-15s Rest 

#1. Smooth 

#2. Fast

Cool Down 200/5:00

4x50 Choice Easy

3800 Meters 80 Minutes

6-5-26 Clean Speed Machine

 Warm Up 900/25:00

300 Choice
200 -25 Drill -25 Swim
200 Pull Breathing 3/5 Per 50
4x50 @:10-15s Rest Choice Stroke -15 Meters Fast -35 Smooth
Drill 500/10:00
2 Rounds (Fins Optional)
1x50 @:10-15s Rest -25 Front Scull -25 Swim
1x50 @:10-15s Rest 6 Kick Switch
1x50 @:10-15s Rest Catch Up Drill
1x50 @:10-15s Rest Build to 80%
1x50 @:15s Rest Smooth Reset Swim
Main Set 1800/40:00
8x50 @15s Rest Build to 80/90% Within Each 50 -Odds Kick -Evens Swim
4x50 @:10-15s Rest (Fins) Descend 1-4
4x100 @:15-20s Rest Pull Consistent Speed 80% Effort
4x50 @:15s Rest -25 90% -25 Smooth
4x100 @ Choice Equipment Negative Split by 50 First 50 ,80%, Second 50, 90%.
4x50 @:20s Rest Choice Stroke Fast
Kick 400/10:00
8x50 @:10-15s Rest Kick Desc. 1-4 ,5-8
Cool Down 200/5:00
200 Choice
3800 Meters 90 Minutes

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

5-2-26 Saturday Stroke Surge

Warm Up 900/20:00

400 as-100 Free -100 Back -100 Free -100 Choice

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

4x75 @:15-20s Rest I.M Order Drill/Swim/Build

(Drills:Fly: 3-3-3. Back: 6-Kick Switch.Breast: 3-Second Glide.Free:Fist Drill)

Pre Set 300/5:00

4x50 @:15s Rest I.M Order -25 Distance Per Stroke -25 Build

4x25 @:10-15s Rest Choice Stroke  

-Odds -½ Fast -½ Easy 

-Evens -½ Easy -½ Fast

A. 900/25:00

3 Rounds

2x75 @:15s Rest Desc 1-2  as-50 Free -25 Stroke (#1.70%-#2.80%)

2x50 @:15s Rest Choice Stroke Drill/Swim

1x50 @:15s Rest Choice Stroke 80-90% Speed

B.1000/25:00

2 Rounds

1x200 @:20s Rest Free or -50 Free/Back by 50 Negative Split

1x100 @:15-20s Rest I.M Build by 25

4x50 @:15s Rest -25 Free -25 I.M Order Fast

C. 700/15:00

4x100 @:15-20s Rest -75 Free -25 Stroke

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

4x25 @:20-30s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice 

4000 Yards 95 Minutes

4-27-26 Don’t Spin Early

Warm Up 1000/25:00

400 Choice Every 4th 25 Build to 75%

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

4x50 @:10s Rest -Free Drill/Swim by 25

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 700/20:00

4x100 @:15s Rest  -Odds Distance Per Stroke -Evens 80% Effort Maintain Stroke Count

4x50 @:10-30s Rest Swam like your dream 200 Race pace

4x25 @:10-15s Rest

-Odds Half Fast Stroke , Half Ez Free

-Evens Half Ez Free , Half Fast Stroke

Main Set 1800/40:00

2 Rounds (1st Round no Equipment ,2nd Round Choice Equipment)

1x200 @:20s Rest  80% Effort

4x75 @:15s Rest Build Each 75 to a fast Finish

4x50 @:15s Rest Descend 1-4

1x100 @Reset Active Recovery

Cool Down 200/5:00

200 Choice

3700 Yards 90 Minutes

4-22-26 Pace And Polish

Warm Up 1000/25:00

300 Free

4x125 @:15s Rest I.M Order as -50 Kick -50 Drill -25 Swim

1x200 Pull -as -50 Catch -50 Fist

A. 1700/45:00

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

1x200 @:20s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

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

2x100 @:10-15s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

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

4x50 @:10s Rest Hold # Pace

B.700/15:00

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

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

4x25 @:10s Rest Sprint Cycle 

2x100 Pull as -75 Breathing 3/5/5 -25 Back Stroke

Cool Down 300/5:00

2 Rounds

1x75  Free Breathing 3/5/3

1x50  Kick

1x25  Backstroke

3700 Yards 90 Minutes

3-16-26 Pressure Without Panic

Warm Up 800/20:00

300 Loosen

4x50 @:10-15s Rest -25 Kick -25 Drill

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

4x25 @:10s Rest Choice Stroke Build to 80%

Pre Set 800/20:00

2 Rounds 

4x50 @:10-15s Rest Descend 1-4 (Increase Speed & Lower Stroke Count)

2x75 @:15s Rest -25 Scull -25 Swim  -25 Build

1x50 @:15s Rest Silent Swim

Set #1  900/20:00

3 Rounds 

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

Set #2 800/20:00

4x200 @:20s Rest

#1 -50 Smooth -50 Fast

#2 -Negative Split

#3 -Build Each 50 to 80% Within the 200

#4 - Best Sustainable Pace

Set #3 600/15:00

6 Rounds 

1x50 @:15s Rest Smooth 

1x50 @:30s Rest Fast

Cool Down 200/5:00

200 Choice

4100 Yards 100 Mins 

3-11-26 Four Stroke Strength

Warm Up 900/25:00

4x100 @:15s Rest -75 Free -25 I.M  Order

4x50 @:10s Rest Kick -Build

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

4x25 @:10-15s Rest Fly #1. 3/3/3 #2. 2/2/2 #3. 1/1/1 #4. Fly

Main Set 2400/50:00

4 Round

1x300 @:20s Rest -25 Fly -50 Back -75 Breast -150 Free 

4x50 @:10s Rest Descend 1-4 

-Odds Rounds: Free 

-Evens Rounds: Choice

1x100 @:20s Rest Fast I.M

Kick Set 400/10:00

1x200 @:15s Rest Streamline Kick on Back I.M 

4x50 @:10s Rest Choice Kick Build to Fast

Cool Down 200/5:00

8x25 Free Breathing 4,3,2,1,1,2,3,4 per 25

3900 Yards 90 Minutes

2-23-26 Count Control Commit

Warm Up 900/25:00

300 -75 Swim -25 Backstroke

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

4x25 @:10-15s Rest Free-Decrease Stroke Count Every 25

1x200 Pull Breathing 3/5/3/5 Per 50 (maintain Stroke Count From Previous 25's)

Pre Set 600/15:00

4x25 @:5-10s Rest  Single Arm Free -

2x50 @:5-10s Rest  3 Right 3 Left

2x50 @:5-10s Rest 1 Stroke 6 Kicks

2x50 @:5-10s Rest  3 Stroke 6 Kicks

2x50 @:5-10s Rest   Fist Drill

1x100 Distance Per Stroke Free

Main Set 1600/40:00

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

4x50 @:10-15s Rest Descend 1-4 

1x200 @:10-15s Rest Negative Split 70%/80%

3x100 @:10-15s Rest Hold 80% -Maintain Stroke Count

1x200 @:20s Rest  Even Split (match first 100 split)

2x150 @:20s Rest -100 Holding 80% -Last 50 -90%

1x200 @:30s Rest 80-90%

Sprint 400/10:00

2 Rounds

4x25 @:15-20s Rest Sprint Kick

4x25 @:15-20s Rest Fast Swim 

Cool Down 200/5:00

1x100 Smooth Kick

1x100 Smooth Swim

3700 Yards 85 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

2-11-26 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

2-7-25 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

1-26-26 Hold Your Water

Warm Up 1000/30:00

300 Loosen Every 3rd 25 Fist Drill

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

4x50 @:10-15s Rest  Free  Drill -Odds 3 Strokes 3 Second Glide  -Evens Catch Up Drill 

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

Pre Set 600/10:00

4x75 @:15-20s Rest -25 Scull -25 Hand Lead Flutter Kick -25 Distance Per Stroke 

6x25 @:10s Rest -Odds Double Arm Back W/ a flutter Kick -Evens Breast 1 Pull 3 Second Glide   

6x25  @:10-15s Rest -Odds Hand Lead Breaststroke kick -Evens Fly Drill 3R/3L/3Full

Main Set  2000/45:00

3x200 @:15-30s Rest #1.70% #2.Negative Split 70%-80% #3.150 Yrds 80% Last 50 90%

8x50 @:15-30s Rest -25 Fast -25 Active Recovery

3x(4x50) @:15-30s Rest

#1.Distance Per Stroke #2. Build to 80% #.3 Hold 80% #.4 Active Recovery 

4x100 @:20-25s Rest Choice Stroke Descend 1-4 (4=90-100%)

Cool Down 200/5:00

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

3800 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

1-21-26 Stroke Salad Bar

Warm Up 800/20:00

300 Choice every 3rd 25 Fist Drill

4x50 @:10-15s Rest Kick Build (#1-2. Flutter #3-4. Choice.)

2x100 @:10-15s Rest Pull #1 Knuckle Pads #2 Regular Pads

4x25 @:10s Rest -Odds ½ Scull ½ Catch Up Drill -Evens Free Build to Fast 

Pre Set 600/15:00

8x25 @:10-15s Rest #1-2. Streamline Dolphin Kick on Back #3-4. Streamline Flutter Kick on Back #5-6. Streamline Breaststroke Kick #7-8. Streamline Flutter Kick on Stomach

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

8x25 @:10s Rest -Odds I.M Build -Evens Free Smooth

Main Set 2000/45:00

1x100 @:10-15s Rest Swim Or Pull

4x25 @:5-10s Rest No Free

2x50 @:10s Rest -25 Free -25 No Free

1x200 @:15-20s Rest Swim Or Pull

4x25 @:5-10s Rest Backstroke Descend 1-4

2x50 @:10s Rest -25 No Free -25 Free

1x300 @:30s Rest Swim Or Pull Negative Split 

4x25 @:5-10s Rest Breaststroke Descend 1-4

2x50 @:10s Rest -25 No Free -25 Free

1x400 @:30s-1:00 Min Rest  Swim Or Pull (Best sustainable Pace)

4x25 @:10s Rest Free Descend 1-4

2x50 @10s Rest -25 No Free -25 Free

2x100 @:10-15s Rest I.M 

Cool Down 200/5:00

1x100 Kick 

1x100 Choice 

3600 Yards 85 Minutes

1-14-25 Effort With Ease

Warm Up 900/20:00

3 Rounds

1x100 @:10-15s Rest Swim (Long Strokes)

1x100 @:10-15s Rest Kick (Steady/Continuous)

1x100 @:10-15s Rest Pull Breathing Every 3/5 by 25

Drill 600/15:00

3 Rounds 

1x50 @:10s Rest Catch Up Drill

1x50 @:10s Rest FingerTip Drag

1x50 @:10s Rest Zipper

1x50 @:10s Fist Drill 

Main Set 2100/50:00

3 Rounds

2x100 @:10-15s Rest #1. Distance Per Stroke #2. Build to 80-90%

4x50 @:10-15s Rest Descend 1-3 to 90% #4. Smooth

2x100 @:20s Rest 90% Effort

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

Cool Down 200/5:00

8x25 -Odds Breastroke -Evens Double Arm Backstroke w/a Breaststroke kick

90 Minutes 3800 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 

12-27-25 Purposeful Medley Miles

Warm Up 900/25:00

300 Choice Loosen Mix Up strokes Every 75

4x75 @:15s Rest As -25 Back -25 Breast -25 Free 

-Odds Drill (Drills= Back 1 Pull 6 Kick, Breast 1 Pull 3 Second Glide, Free Fist Drill)

-Evens Swim 

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

4x25 @:10s Rest I.M -As Few Strokes as possible

Pre Set 600/15:00

4x75 @:15s Rest -25 Fly Drill -25 Back Swim  -25 Breast Drill

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

4x25 @:10s Rest Free Descend 1-4

Main Set 2100/50:00

3 Rounds

4x50 @:10s Rest I.M by 50 - Single Arm -25 Right -25 Left

2x100 @:10-15s Rest I.M

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

4x25 @:10-15s Rest I.M Fast

Cool  Down 200/5:00

4x50 -Odds Choice -Evens Back/Breast

3800 Yards 95 Minutes

12-13-25 Legs Lead Everything

Warm Up 800/20:00

200 Swim -Mix it Up

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

4x75 @:10-15s Rest

Odd = Free / Even = Back (drill → drill → swim)

-25 1 Pull 6 Kick -25 3 Pull 6 Kick -25 Swim

4x25 @:10-15s Rest  Flutter Kick Build to Fast

Pre Set 650/20:00

6x50 @:10-15s Rest

-Odds -25 Breaststroke w/ a butterfly Kick -25 Double Arm back with a dolphin kick

-Evens -25 butterfly with a Flutter Kick -25 Breaststroke with a Flutter Kick

4x50 @:10-15s Rest 

-Odds Swim with an aggressive kick 

-Even Normal Swim

6x25 @:10-15s Rest

-Odds Streamline Dolphin kick on back 

-Evens Freestyle with a dolphin kick

Main Set 2100/45:00

3 Rounds

1x200 @:20s Rest Swim Build Kick Tempo by 50

4x50 @:10-15s Rest #1–2 Swim build #3–4 Kick build

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

4x25 @:5-10s Rest Sprint Cycle 

1x100 as -75 Free Breathing 3/5/7 -25 Double Arm Back

Cool Down 200/5:00

4x50 Choice 

3750  90 Minutes