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

6-8-26 Build Don’t Break

Warm Up 800/25:00

6x100 @:15s Rest

#1.Swim

#2.Pull

#3 Kick (Build Last 50 to 80-90%)

(Repeat x2)

1x200 Pull Breathing 3/5  by 50

Drill 500/15:00

10x50 @:15s Rest

-Odds Drill (Fist,Catch-Up,6 Kick Switch,Zipper,Fingertip Drag)

-Evens Smooth freestyle, build your kick the last 25

Main Set 2400/45:00

3 Rounds

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

1x300 @:30s Rest

Round 1: Choice Equipment -Holding 70- Effort   

Round 2: Negative Split  #2nd 150 Faster Than 1st 

Round 3: Build, Last 100 = Fast

1x100 @:20s Rest Active Recovery

Cool Down 200/5:00

200 Choice  

3900 Meters 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 

3-14-26 Fewer Faster Strokes

Warm Up 900/25:00

1x300 Choice -Every 3rd 25 Fist Drill

4x50 @:10s Rest I.M Order Kick/Drill by 25

4x75 @:15s Rest Rolling I.M 

#1.Fly/Back/Breast,

#2.Free/Fly/Back,

#3.Breast/Free/Fly,

#4.Back/Breast/Free

1x100 Choice Kick

Pre Set 600/10:00

3 Rounds 

1x50 @:5-:10s Rest Backstroke -Build your kick 

1x100 @:10s Rest  Pull Breathing 2/3/4/5 

1x50 @:5-:10s Rest Breaststroke -fewest strokes possible 

Main Set 2100/50:00

3 Rounds

1x200 @:20s Rest -25 Fly -50 Back -75 Breast -50 Free

4x50 @:15s Rest R1 Back. R2 Breast. R3 Free.

#1.Baseline – Count Strokes

#2. Build Speed – Hold Stroke Count

#3. Faster- Subtract 1 Stroke

#4. Fastest – ≤ Strokes

1x200 @:20 Rest Pull Trying to Hold Lowest Stroke Count

4x25  @:10-15s Rest Fast I.M Order

Cool Down 200/5:00

200 Choice  

3800 Yards 90 Minutes 

3-9-26 Smooth Beats Spin

Warm Up 900/20:00

300 as -100 Free -50 Back x2

4x50 @:10-15s Rest -25 6k Switch (Freestyle) -25 Build

4x50 @:10-15s Rest Streamline Backstroke Kick

4x50 @:10s Rest 

#1. Single Arm Free (right)

#2.Single Arm Free (left)

#3 Backstroke Build 

#4. Freestyle Ascend

Pre Set 600/15:00

3 Rounds 

1x75 @:15s Rest -25 Scull -25 Count Strokes -25 Build, Hold Count

1x100 @:15s Rest -Negative Split, (Faster + Fewer Stroke)

1x25 @:10-15s Rest -Fast, Hold Stroke Count

Main Set 2000/45:00

4 Rounds (Mix and Match Equipment Per Round)

1x200 @:20s Rest Long Smooth Free -Count strokes first 50(Maintain)

4x50 @:10-15s Rest 

-Odds, Fast as few strokes as possible 

-Evens, Smooth

1x100 @:20s Rest -Fast, Holding as few strokes as possible

Cool Down 200/5:00

200 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

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

4-24-25 Stroke Count Day

Warm Up 800/20:00

300 Free Loosen Focusing on Long Strokes

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

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

4x25 @1:00 Swim Golf. Count Strokes + Time(score = strokes + time)

Pre Set 800/20:00

4x100 @:10-15s Rest Swim Golf

4x50 @:10s Rest Streamline Kick on Back

4x50 @:10s Rest Pull Descend 1-4 Emphasize Distance Per Stroke

Main Set 2100/45:00

2x100 @:15s Rest Establish baseline Swim Golf score – goal is to maintain or beat it throughout

4x50 @:10-15s Rest Descend 1-4 (Descend Time and Stroke Count)

12x25@:10s Rest – 4 Fly, 4 Back, 4 Breast, Goal: lowest possible stroke count per stroke

1x200 @:10-15s Rest I.M. Trying to Take as Few Strokes as Possible

2x100 @:15s Rest  Free Swim Golf (Zone 3-4 effort) hold your best score 

4x50 @:30s-1:00 Min Rest Sprint W/ a Stroke Count Cap

1x100 @1:00 Min Rest All Out, Trying to beat your best Golf Score

4x100 @:15s Rest I.M Swim Golf

3x100 @:15s Rest Choice Stroke Descend 1-3. Maintain Stroke Count Descend time

Cool Down 300/5:00

2x50 Scull/Swim

2x50 Drill/Swim

2x50 Back or Breast

4000 Yards 90 Minutes

4-8-25 Stroke Count Focus

Warm-Up 900/20:00

300 Loosen

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

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

4x25 @:10s Rest  Count Strokes try to be under 12-18

4x25 @:10-15s Rest Sprint Cycle

Stroke Count 1000/25:00

4x100 @:15s Rest -50 Distance Per Stroke -50 Build

4x75 @:20-30s Rest Paddles -25 DPS -25 Build -25 Sprint 

4x25 @:15s Rest, Scull For 5 Seconds, Swim for 4 Strokes 

2x100 @:15s  Trying to hold  lowest stroke Count, under 16 if possible

Stroke Count And Pace 1100/25:00

4x50 @:10-15s Rest Descend 1-4. Try to increase speed while reducing your stroke count per 50.

3x100 @:15s Rest Zone 3 (Moderate Speed) Trying to Hold Tempo + Stroke Count

2x150 @:20s Rest Descend Each 50.Try to swim faster while reducing strokes by each 50

2x100 @:15s Rest Kick w/ Fins -25 Fast -25 Smooth

1x100 @  Free Breathing 3/5/7/3

Stroke Count/Sprint 900/20:00

4x50 @:15s Rest -25 Dps -25 Fast 

2x100 @:20s Rest Build to Fast

1x100 @:15s Rest -25 Fast -25 DPS

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

4x25 @:15s Rest -Odds DPS -Evens Sprint

2x50 @:15s Rest Perfect Technique -Snorkel and Fins

Cool Down 200/5:00

1x100 Drill/Swim

1x100 Easy Back or Breast

4100 Yards 95 Minutes