7-11-25 I.M. Possible

Warm Up 900/25:00

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

1x200 Kick (Fins Optional) Last 50 Build to Fast

1x200 Pull (Paddles Optional) Last 50 Build to Fast

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

I.M Transitions 600/15:00

12x50 @:10-15s Rest

#1-4 Fly/Back

#5-8 Back/Breast

#9-12 Breast/Free

Main Set 2400/50:00

A.

1200/25:00

3 Rounds

2x100 @:15s Rest #1.Build to 80-85% #2. Hold 85% Speed Maintain Technique

1x200 @:20s Rest I.M -Descend by round (Modify Fly if Needed)

B.

1200/25:00

3 Rounds

4x50 @:10-15s Rest -Odds Kick Build to Fast -Evens Swim Build to Fast

1x200 @ Pull -Negative Split (Paddles Optional)

Cool Down 200/5:00

200 Choice 

95 Minutes 4100 Yards

12-17-25 Endurance With Ease

Warm Up 800/20:00

300 Mix Up Strokes Every 50

3x100 @:10-15s Rest

#1. Freestyle  Drill 3/6/3

#2. Backstroke Drill 3/6/3

#3.Breaststroke – 1 Pull / 3-Second Glide

4x50 @:10s Rest -25 Scull -25 Build

Pre Set 800/20:00

2 Rounds

1x150 @:10-15s Rest -50 Free D.P.S -50 Backstroke -50 Free Breathing 3/5 by 25

1x100 @:10-15s Rest Free Pull Focusing on Longstrokes

1x100 @:10-15s Rest Choice Kick 80% Effort Maintain a steady Kick

1x50 @:10s Rest  Free Build to 80%

Main Set 2000/45:00

2 Rounds

2x75 @:10-15s Rest Free Breathing 3/5/7 By 25

2x75 @:10s Rest Backstroke as -25 1 Pull 6 Kick -25 3 Pulls 6 Kicks -25 Backstroke

3x100 @:10-15s Rest  Pull W/ Paddles #1.Knuckle Pads #2-3. Regular Pads Build To 80%

4x75 @:10-15s Rest 

Build kick intensity within the 75, stroke stays relaxed 75 

-Odds Free 

-Evens Backstroke.

4x25  @ -Odds Choice Stroke Build to 90% -Evens Free 2-3 Breaths Max 

Cool Down 200/5:00

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

3800 Yards 90 Minutes

12-6-25 Hold Your Water

Warm Up 900/20:00

200 Choice -Mix it Up

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

1x100 @:20s Rest I.M

4x50 @:10-15s Rest Drill #1. Catch Up #2. 1 Pull 6 Kicks #3. 3 Pulls 6 Kicks. #4. 3 Pulls 3 Second Glide

4x25 @:10s Rest  Free As Few Strokes as possible 

Pre Set 600/15:00

4x50 @:15s Rest -15Yards "Slow Motion Freestyle" 35 Yards Building Pull Tempo While Maintaining Glide Rhythm

4x75 @:15s Rest -25 Right Arm -25 Left Arm -25 Full Stroke(Opposite Arm Extended For Single Arm)

1x100 @ Pull W/ Paddles. Knuckles over the Top of the Paddle 

Main Set 2100/45:00

3 Rounds

1x200 @:20s Rest Choice Pull Equipment -150 "Silent Swim" Last 50 Drop Buoy- Catch Up Drill W/ an Over Kick

4x50 @:15 Rest -Distance Per Stroke+Descend 1-4.( Maintain Stroke Count. Lower Time Every 50) 

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

1x200 @Reset  Negative Split -Maintain Stroke Count every 50

Cool Down 200/5:00

4x50 Choice 

3800 Yards 85 Minutes

11-3-25 Core Command Day

Warm Up 900/20:00

300 Choice -Mix Up Strokes

4x75 @:15s Rest Choice Stroke Kick/Drill/Swim by 25

4x50 @:10s Rest -25 Streamline Kick on Back -25 Swim

4x25 @:10-15s Rest Sprint Cycle 

Pre Set 800/20:00

2 Rounds

4x25 @:10s Rest 

-Odds Steamline Flutter Kick on back 

-Evens Hands at Side Dolphin Kick on Front

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

1x100 @:10s Rest Pull w/ Buoy W/ Bi lateral Breathing 

Main Set 2100/50:00

3 Rounds 

1x200 @:15s Pull -As 75 Free Breathing 3/5/3 -25 Double arm backstroke

2x100 @:15s Rest #1. -50 Build to fast kick -50 Swim Smooth #2.-75 Build to Fast Kick -25 Swim Smooth

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

4x25 @:10-15s Rest  Choice Sprint Kick

Cool Down 200/5:00

4x50 Choice 

4000 Yards 95 Minutes

10-8-25 Glide To Greatness

Warm Up 900/20:00

300 Choice Loosen

3x100 @:10s Rest Choice Kick

6x50 @:10-15s Rest (Fly/Bk Bk/Br Br/Free x2)

Main Set 2100/45:00

3x100 @:10s Rest Choice Strokee Descend 1-3

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

2x150  @:10-15s Rest (Fins Snorkel)  Distance Per Stroke  Freestyle

4x100  @:15s Rest -Odds Build To Fast -Evens Active Recover

1x300 @:20s Rest Breathing by 5/3/5 Per 100

1x200 @:20s Rest Pull Negative Split

8x25 @:10-15s Rest Choice Stroke Fast

Kick Set 600/15:00

1x200 @:10s Rest -50 Swim -150 Kick

1x150 @:10s Rest -50 Swim 100 Kick

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

3x50 @:5s Rest Swim 

Cool Down 200/5:00

4x50 -25 Distance Per Stroke -25 2 Breath Max

3800 Yards 85 Minutes 

5-22-25 Long Line Logic

Warm Up 900/20:00

1x300 -75 Free -25 Back

4x75 @:15s Rest Rolling I.M All Drill

4x25 @:10s Rest Kick Build Each 25

4x50 @:10-15s Rest Done As A Sprint Cycle (Fast/Ez, Ez/Fast, Builld, Sprint)

Free Drill (Fins Encouraged) 550/10:00

2x25 @:10s Rest Fist Drill

1x100 @:15s Rest Finger Tip Drag  Drill

2x25 @:10s Rest Single Arm Free (Opposite Arm at Side)

2x50 @:10s Rest  Free 3 Stroke 6 Kicks on Side (Kick with a single arm lead on your side)

2x25 @:10s Rest Single Arm (Opposite Arm Leading Rotate and Reach Each Stroke)

2x50 @:10s Rest  Free Build -Focusing on Strong Pulls and rotating

1x100 Silent Free ( Swim without making a sound. Place hands gently)

Underwaters(Fins and Padddles) 400/10:00

4 Rounds

2x25 @:10-15s Rest -Odds Max Underwater Dolphin Kick Hands In Superman -Evens Max Underwater Dolphin Kick hands @ side 

1x50 @:10-15s Rest -Odd Rounds, Single Arm Free. -Even Rounds, Single Arm Fly.

Main Set 1800/40:00

Pick a Moderate Interval For each Repeat and Descend into Madness.This set will make you think, plan, and do some math.

4x150 @2:15 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x100 @1:50 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x75 @1:25 Descending interval by :5s per repeat

1x100 @:30s-1:00 Min Rest Choice Smooth

4x50 @1:00 Descending interval by :5s per repeat

Cool Down 300/5:00

100 Kick 

100 Back 

100 Free

3950 85 Minutes

5-8-25 Feel the Flow

Warm Up 1500/30:00

6x50 @:10s Rest Choice Stroke Drill/Swim

6x100 @:10-15s Rest Pull 

#1-2: Paddles Only #3-4. Buoy Only #5-6  Paddles And Buoy  Breathing every 5th Stroke

3x200 @:10-15s Rest

#1. Free #2.Back #3.Breast(Focus on Glide)

Main Set 2200/50:00

1x400 @:30s Rest As -200 Free -200 Kick -100 Choice Swim

4x100 @:15s Rest Free, Pads and Buoy Distance Per Stroke. 

8x25 @:15-20s Rest -Odds Dolphin Dive -25 Evens Underwater Breast Stroke

8x25 @:15-20s Rest Free 2 Breath Max Descend 1-4,5-8

2x100 @:15s Rest Free Build to Fast

4x50 @:15s Rest Fast Kick

1x200 @:15s Rest Negative Split

8x50 @:10-15s Rest 

#1-4. Free Descend to Sprint 

#5-8. Choice Kick Descend to Sprint

Cool Down 300/5:00

3x100 -75 Breathing 3/5/7 -25 Back Stroke

85 Minutes 4000 Yards

4-26-25 Stroke Count Precision

 Warm Up 900/25:00

300 Loosen

4x50 @:10-15s Rest Kick Build Each to Fast

1x200  Pull Breathing 3/5/3/5

1x100 I.M

4x25 @:15s Rest -Low Stroke Count, 15 Yrds No Breath

Pre Set 600/15:00

8x25 @:10-15s Rest Swim Trying to Hold the same time for each 25 (Zone 3)

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

4x50 @ Pull W/ Paddles Lowest Stroke Count possible

Main Set 2200/45:00

A.

5x100 @:30s-1:00 Min Rest. Best Average -Hold your best sustainable pace across all 5 (Estimate your base Pace)

B.

4x75 @:10-15s Rest -50 Smooth(Focus Dps) -25 Sprint

6x50 @:10-15s Rest Descend 1-3 Hold Pace from 3, for 4-6

6x25 @:15-30s Rest  Sprint Trying to hit goal pace

1x150 @ Negative Split every 50

C.

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

4x25 @:10-15s Rest Sprint Cycle

1x100 @:30s-1:00 Min Rest Fast-Match or beat average pace from 5x100 Best Average set

4x75 @:15s Rest -50 Moderate (zone 3) -25 Sprint

4x25 @1:00 Swim Golf (Stroke Count + Time = Score)

Cool Down 300/5:00

2x50 -25 Scull/25 Swim

2x50 -25 Back -25 Breast

2x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ Breast Kick

4000 Yards 90 Minutes

5-11-24 Bloom and Zoom

Warm-Up 600/15:00

1x200 Loosen

1x200 Kick

1x200 Pull

Main Set 3200/70:00

4x25 @10s Rest Choice Kick-Half Fast Half Easy

4x25 @10s Rest Choice Kick Half Easy Half Fast

1x100 @30s Rest Active Recovery

4x25 @10s Rest Choice Stroke-Half Fast Half Easy

4x25 @10s Rest Choice Stroke Half Easy Half Fast

1x100 @30s Rest Active Recovery

8x50 @15s Choice Stroke Build each to 90%

1x100 @30s Rest Active Recovery

8x50 @15s Rest -O Race Pace -E Smooth

8x75 @10-15s Rest Choice Stroke -25 All out-50 Ez

1x300 @30s Rest Pull With Choice Equipment

1x400 @30s Rest 80% Effort

2x200 @15s Rest Faster than your 400 Pace Descend the 200's

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double arm Back Stroke

4000 Yards 90 Minutes

5-9-24 Aqua Power Hour

Warm-Up 1700/30:00

1x300 Loosen

3x100 @15s rest I.M 

1x300 @20s Rest Pull 

4x25 @10s Rest Choice Stroke Drill

1x200 @20s Rest Kick w/ Fins

4x75 @15s Rest I.M No Free

1x100 @15s Rest Free Build

4x25 @15s Rest Free With Fins No breath

Main Set 2200/60:00

    (1x150 @20s Rest Free Build to 80%)

4x (1x50  @20s Rest Free Hold pace at 80% Keep your Stroke Pretty)

    (1x100 @20s Rest Easy)

20x50 @1:00 Rest

All out For time.Same Stroke for all 20.

   

Cool Down 300/6:00

1x300 Choice Loosen

4200 Yards 96 Minutes 

4-20-24 Current Crush

Warm-Up 600/15:00

1x200 loosen

1x200 Kick

1x200 Pull

Main Set 3000 /70:00

3x100 @10s  Free Desc.1-3

10x25 @10s -O Free Build -E No Free

8x25  @5s I.M by 25

6x25  @5-10s Desc.1-4 Hold Pace 5-6

1x300 @10s Choice Kick Build

8x50  @10-15s Choice Stroke Drill/Build by 25

6x50  @10s I.M Switch

4x50  @10s Free Desc.1-4

2x200 @15s-20s Free Build

3x100 @10-15s I.M Desc.1-3

4x50  @10s No Free Desc. 1-4

Cool Down 300/6:00

4x75 -Free Breathing 3/5/3 per 25

3900 Yards 91 Minutes

4-6-24 Ripples of Renewal

Warm-Up  1000/25:00

200 Swim

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 500/12:00

*Ask For Drills!!

10x50 @10s Rest Choice Stroke Drill

Kick 600/ 15:00

5x100 @ Desc.1-4 Hold Pace for 5

1x100 Smooth 

Main Set 1800/40:00

2 Rounds

3x200 @10-15s Rest  Free Desc. 1-3

4x50   @5-10s Rest Choice Stroke Build to Fast

1x100  @20s Rest Active Recovery.

Cool Down 200/5:00

8x25 Double Arm Back Stroke With a Breaststroke kick

4100 Yards 97 Minutes

3-28-24 Breathe, Believe, and Achieve

Warm-Up 1100/ 25:00

1x300 Free loosen

1x100  Choice Kick

1x200 -50 Free Drill - 50 Swim

1x200 Choice Stroke Pull

4x50 @10s  Free Desc. 1-4

4x25 @10s Choice Stroke Sprint Cycle 

Main Set 2400/50:00

     (4x50  @ Kick or Swim Desc. 1-4)

4x (4x50  @ Drill )

     (2x100 @ Pull or Build)

*Odd Rounds Kick and Pull , Even Rounds Swim and Build 

* Free Drills -R or L Arm Freestyle,3 Stroke 6 Kicks,Fist,Zipper,Finger Tip Drag,Super Slow Free, Over Kick- * Ask For More!

Cool Down 400/10:00

8x50 @ Free 

Descending Breaths Per 50 starting at 12 and Try to subtract a breath every 50

3900 Yards 85 Minutes 

3-21-24 Twenty Thousand Leagues Under the Seas

Warm Up 1000/25:00

200 Free Loosen

2x100 @ 10s Choice  Kick

4x50  @ 10s I.M.O D/S

200 Pull

4x50 @ 10s  No Free Build to 80%

Pre Set 700/20:00

4x50  @5-10s Kick w/ Fins Desc. 1-4 To Fast

1x200 @10-15s I.M k/S

4x25  @10s Choice Stroke Sprint Cycle 

2x100 @10s Choice Stroke Build 

Main Set 2100/45:00

12x25 Choice @10-15s  -O Fast -E Smooth

12x50 Choice @10-15s  -O -E Smooth

6x100 Free @10-15s  -O -E Smooth

3x200 Free @15s  Build by 50 Trying to negative Split

Cool Down 200/5:00

8x25 @5-10s

-O Double Arm Back Stroke - Dolphin Dive

4000 Yards 95 Minutes

3-14-24 Velocity Vibe Voyage

Warm-Up 1200/30:00

1x300 Free loosen

1x300 I.M.O K/D/S

1x200 Choice Kick

1x100 I.M

4x50 @5-10s Choice Stroke  Build to Fast

4x25 @10s Choice Stroke Sprint Cycle

Drill 500/10:00

*Drill Options Zipper, Finger Tip Drag,6 Kick Switch, Shoulder tap, Delayed Initiation

10x50 @10s -25 Drill -25 Swim

Main Set 1500/35:00

3x(6x50  @10's Free Desc. 1-3,4-6)

   (1x200 @1:00 Rest Free Max Effort )

Pull 600/15:00

4x150 @10-15s

-100 Pull -50 Drop the Buoy engage legs and build to fast

Cool Down 200/5:00

200 Choice Loosen

95 Minutes  4000 Yards

3-12-24 Torrent Tempo Trials

Warm-Up 1100/25:00

2x300 Choice Stroke loosen-100 S/K/S

2x100 @10s I.M Drill

2x50  @10s Scull w/ Paddles and light kick

4x50  @10S Choice Kick Desc.1-4

Main Set 2500/60:00

6x50   @15s Rest Choice Stroke Fast

1x200  @30s-1:00 Rest Active Recovery

6x50   @10s Rest -O Fast -E Active Recovery 

2x200 @30s Rest 1. Free Fast 2. Free Fast W/ Fins Aiming to be 5-7 Secs Faster than 1st 200 

1x100  @30s Rest Active Recovery    

3x ( 6x50 @10-15s Rest - O Choice Stroke Fast -E Kick Smooth

    ( 1x100 @30s Rest Active Recover 

Cool Down 200/5:00

4x50 @10s Breathing Every 5/3 by 50

3800 Yards 90 Minutes

3-7-24 Sprint Cycles & Smiles

Warm-Up 1350/ 30:00

1x200  Free Loosen

2x150 @10-15s Free, as-50 Kick -50 Drill -50 Swim

1x200  Perfect technique Free

4x50 @5-10s Desc. 1-4

2x75 @5-10s Free k/d/s

1x100 @10s  I.M

4x25 @10s Sprint Cycle

1x100 Smooth 

Main Set 1900/40:00

2x ( 4x50 @5-10s  Choice Stroke Race Pace)

    ( 1x50 @30s Free Recover

4x50  @15s -25 Kick -25 No Free Swim

5x100 @10s Ascend 1-5

4x50  @5-10sFree -25 Kick -25 No Free Swim

2x ( 4x50 @5-10s Choice Stroke Race Pace)

    (  1x50 @30sRecover

Cool Down 600/15:00

1x200 Free Loosen

2x25 @5-10s Fast U/W 5 Fast Break out Strokes

2x50 @5-10s Free Fast Inside the flags!

2x25 @5-10s last 10 Yards All out

1x200 Ez

3850 Yards 85 Minutes

2-17-24 Floats, Strokes, and Goggle Jokes

Warm-Up 800/20:00

3x100 @10s  Free 2 Smooth 1 Build

4x75  @10s  Rollin I.M 

4x50  @10s Free Desc. 1-4

Main Set 2700/60:00

2Rounds

3x100 @10s  Desc.1-3

2x100 @5s  Build 

1x100 @30's Rest  Fast 

-

1x300 Pull or Kick EZ

-

2Rounds

1x100   @30's Rest  Fast

2x100  @15's Rest Ascend 1-2

3x100  @10s Rest Ascend 1-3

Cool Down 200/5:00

4x50 Choice Stroke Loosen

3700 Yards 85 Minutes 

2-15-24 Sprint, Drill, and I.M. Challenge

Warm-Up 1200/30:00

9x100 @10-15s Rest

1.Swim 2.Pull 3.Kick

12x25 @10s Rest  Sprint Cycle 

Drill 700/20:00

8x50 @10s Rest Free Drill

-0, 1 pull 6 Kick

-E, 3 Pulls 3 Second Glide

300 I.M.O K/D/S

Broken 100s 800/20:00

8x100 Free All out @2:00-3:00 Min 

1-4  Break for 10's at 50

5-8 Break for 10's at 75

I.M 1200/30:00

4x100  @5-10s Rest I.M (Moderate Pace)

2x200  @10-15s Rest I.M By 100 (Fly/bk./br/Free repeatx2) (Fast Try to Hold Pace)

1x400    I.M by 100 (negative Split)

Warm Down 300/6:00

6x50 Loosen @5-10s Rest Loosen

106 Minutes 4200 Yards

2-13-24 Lovestruck Laps

Warm-Up 1000/25:00

300 loosen

3x100 @10s rest Kick

4x50 @10s Rest Desc.1-4

4x25 Sprint Cycle 

Main-Set 2900/60:00 (Keep the intervals Short!)

2x200 @5-10s rest

2x150 @ 5s Rest

2x100 @ 5s Rest

2x50 @ 5's Rest 

50 recover

4x100 @5s Rest Free Desc. 1-4

4x50  @5's Rest -25 Fly -25 Bk

4x50  @5's Rest  -25 Br  -25 Free

4x50  @5's Rest   Free Desc. 1-4

50 Recover 

8x100 I.M @5-10s Rest

Cool Down 200/5:00

200 Loosen