7-27-26 Long Axis Power

Warm Up 900/20:00

300 Choice 

4x100 @:15s Rest

#1 -50 Kick -50 Swim

#2.-50 Drill -50 Swim

#3. Pull Breathing 3/5 by 50 (Paddles Optional)

#4. -50 Back -50 Free Build

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

Pre Set 600/15:00

2 Rounds

3x50 @:10-15s Rest (Fins)

#1. -25 Right Side Kick -25 Left Side Kick (Front)

#2. Free Drill 3 Strokes 6 Kicks

#3 -25 Back Kick -Arms At Side Rotate every 6 Kicks -25 Back Swim

1x150 @:15s Rest As -50 Free D.P.S -50 Back -50 Free Build to 80%

Main Set 2300/50:00

A.

4x200 @:20s Rest

#1.First 50 Fast #2.Second 50 Fast #3.Third 50 Fast #4.Fourth 50 Fast

B.

4x150 @:15-20s Rest As -50 Free -50 Back -50 Free

#1. First 50 Fast #2.Middle 50 Fast #3.Last 50 Fast #4.All three 50s at the fastest pace you can hold

C.

4x100 @:20s Rest

#1. Fins #2 Paddles  #3 Fins & Paddles #4 No Equipment

D. 

5x100 @:20s Rest 

#1.First 8 Strokes Fast 

#2.Last 8 Strokes Fast

#3.First 8 After Turn Fast

#4.Eight Fast Strokes Each 50

#5.Best Sustainable Pace

Cool Down 200/5:00

200 Choice 

4000 Yards 90 Minutes

7-25-26 Best Average Behavior

Warm Up 900/25:00

300 Choice Loosen

4x100  @:15s Rest

#1. -50  Kick -50 Swim

#2. -50 Drill  -50 Swim

#3. Pull Breathing  3/5  Per 50 (Paddles Optional)

#4. Free I.M

4x50 @:10-15s  Rest Descend 1-4

Pre Set 600/15:00

2 Rounds

1x100 @:15s Rest -DPS Count Strokes First 50,  Maintain Count for 2nd 50

2x50 @:10-15s Rest -25 Fast Kick/25 Swim -Carry Kick Speed into Swim

2x50 @:15s Rest 

#1. -25 Long  Powerful Strokes -25 Fast Tempo #2. Build to 85%

Main Set 2000/45:00

A.

2 Rounds 1200

1x200 @:20s Rest Free Negative Split

2x100 @:15s Rest Pull #1. Distance Per Stroke  #2. Build

4x50 @:15s Rest 

#1. DPS

#2. Build

#3.Fast

#4.Active Recovery

B. 800

4x100 @:20-30s Rest Best Average-Hold the Fastest Pace You Can over 4

1x100 @:30s Rest Active Recovery

4x50 @:20s Rest  Sprint Cycle 

1x100  -50 Build -50 Fast

Cool Down 200/5:00

200 Choice

3700 Meters 90 Minutes

7-20-26 Fast But Pretty

Warm Up 800/20:00

2x200 @:30s Rest Choice Loosen

4x100 @:15s Rest

#1. Free

#2. No Free

#3. Kick Build

#4. Pull DPS

Pre Set  600/15:00

4x50 @:10-15s Rest Kick Build to Fast (Fins Optional)

4x50 @:10-15s Rest Pull -25 Scull -25 Swim

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

Main Set 2400/50:00

A. 800

2 Rounds

1x200 @:20s Rest I.M (Substitute free for fly if needed)

1x200 @:20s Rest Free Negative Split

B. 800

2 Rounds

4x50 @:20s Rest Kick -Odds Smooth-Evens Fast (Fins Optional)

4x50 @:20s Rest  Swim -Odds Smooth  -Evens Fast

C. 800

1x300 @:20s  Rest Smooth/Easy Speed (Choice Equipment)

1x200 @:20s Rest Pull Negative Split 60%  Effort to 70% Effort

2x100 @:25s Rest (Choice Equipment) 80% Effort

2x50 @:30s Rest Fast No Equipment

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Meters

7-18-26 DPS Till Breakfast

Warm Up 800/20:00

2 Rounds

1x200 @:15-20s Rest Choice

1x100 @:15s Rest Kick Build (Fins Optional)

1x100 @:15s Rest Pull Distance Per Stroke (Paddles Optional)

Pre Set 600/15:00

6x100 @:15s Rest

-Odds -50 Kick -50 Swim

-Evens Free Descend 1-3

Main Set 2400/50:00

3 Rounds

1x300 @:25s Rest Free Negative Split (No Equipment)

1x200 @:20s Rest Pull DPS 

1x150 @:15s Rest -50 Kick-50 No Free-50 Free Build (Fins)

1x100 @:10s Rest Free Build to 80%

1x50  @:20s Rest Choice Stroke Fast

Cool Down 200/5:00

200 Choice

4000 Yards 90 Minutes

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

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

7-8-26 Broken Mile Madness

Warm Up 800/20:00

300 Loosen- Mix Up Strokes 

6x50 Pull Breathing 3/5/7 Per 50

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

Main Set 3000/70:00

A.1500

3 Rounds

1x300 @:25-30s Rest Build by 100 to 80%

2x100 @:15s Rest

#1. Distance Per Stroke

#2. Build to 80% (Keep Stroke Count Close to 1)

B.1500

3 Rounds

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

2x100 @:20s Rest  80% Max Effort

1x100 @Reset Active Recovery (Kick Pull or Swim)

Cool Down 200/5:00

200 Choice

95 Minutes 4000 Meters

7-6-26 Build Without Breaking

Warm Up 700/20:00

300 Loosen  -Mix Your Strokes Up

4x100 @:15s Rest 

-Odds Choice Stroke -50 Drill -50 Swim

-Evens Choice Kick Build to 80%

Pre Set 800/20:00

8x50 @:10-15s Rest -Odds Drill -Evens Swim Lowest Stroke Count Possible

4x100 @:15s Rest -Odds Kick Build to 80% -Evens Swim Build to 80%

*Drills Catch-Up,Fist Drill,Zipper,Finger Tip Drag, 6 Kick Switch(ask for more)

Main Set 2300/55:00

A. 1500

3 Rounds

5x100 @:15s Rest Descend 1-5

1 Minute Rest Inbetween Rounds

B. 800

2 Rounds

1x200 @:20s Rest Build to  90%  -Increase Speed by 50 

2x50 @:20s Rest Fast Free

1x100 @:20s Rest Active Recovery/ Distance Per Stroke

Cool Down 200/5:00

200 Choice 

4000 Meters 100 Minutes 

7-1-26 Long Course Love

Warm Up 1200/30:00

6x200 @:15-20s  Rest

#1. Choice Swim

#2. -50 Drill -50 Swim

#3. Pull Breathing 3/5 Per 50

#4. -100 Kick -100 Swim

#5. -50  Free -50 Back -50 Breast -50 Free

#6. Choice Stroke Build  Each 50 to Fast

A. 1200/25:00

4x300 @:20-30s Rest

-Odds -100 Kick -50 Drill -50 Swim -100 Build

-Evens -100 I.M -100 Kick -50 Drill -50 Swim

B. 1200/25:00

2 Rounds 

3x100 @:15s Rest Descend 1-3

6x50 @:10-15s Rest

#1-2 Kick, Build Each 50 to Fast

#3. Swim -37.5 Smooth -12.5 Fast

#4. Swim -25 Smooth  -25 Fast

#5. All Smooth

#6 All Fast

Cool Down 200/5:00

200 Choice

3800 Meters 85 Minutes

6-29-26 Strong Through Fatigue

Warm Up 1000/25:00

200 Swim

200 Kick

200 Pull 

3x100 @:10-15s Rest -50 Drill -50 Swim

1x100 Choice Stroke Build Each 50 to Fast

Main Set 2500/55:00

8x50 @:15s Rest 

-Odds 25 Underwater Dolphin Or Flutter Kick -25 Swim

-Evens -25 Smooth  -25 Fast

6x50 @:20s Rest Kick

-Odds -25 Fast  -25  Smooth

-Evens -25 Smooth  -25 Fast

4x50 @:10-15s Rest Free -Paddles 

-Odds Breathing  every 3

-Evens Breathing Every  5

3x200 @:20s Rest 80% Effort -Maintain Consistent Pace

2x50  @:15s Rest Swim -25 Fast -25 Smooth

2x200 @:20s Rest 80% Effort -Maintain Consistent Pace

4x50  @:15-20s Rest -25 Fast -25 Smooth

3x100 @:15-20s Rest Fins and  Paddles-80% Effort -Maintain Consistent Pace

Cool Down 200/5:00

200 Choice

3700 Meters 85 Minutes

6-22-26 Oxygen Debt

Warm Up 800/20:00

4x100 @:15s Rest

#1.Smooth #2.Smooth #3.Build to 80% #4.Build to 80%

4x50  @:15s Rest Kick I.M  Order

4x50  @:15s Rest Choice Stroke-Drill

Pre Set  1000/25:00

4 Rounds

1x50  @:10s Rest Distance Per Stroke (Count strokes-Try to match or  lower between rounds)

1x50 @ Kick -25 Smooth -25 Fast

1x100 @:15 Swim Descend by Round

1x50 @:15 Build To 80%

Threshold  500

2x200 @:15-20s Rest Free Pull -Threshold 80/90% of Max Heart

1x100 Free Swim Same Effort As  200's

V02 600

2 Rounds

3x100 @:15-20s Rest

#1. Even Pace-Maintain 85/90% of Max Heart 

#2. Build By 25, Starting at 80% Heart Rate, Ending at 90%

#3. Negative Split , 85%-90%

*Masters Minute Between Rounds

Active Recovery

1x100 (Swim, Kick or Pull)

Tempo(Increased Stroke Cycle) 400

2 Rounds

1x100 @:15s Rest  -50 Smooth(70%) -50 Increased Tempo(75%)

1x100 @:15s Rest  -50 Tempo(75%)  -50 Smooth(70%)

Aerobic 500

4x50 @:10-15s Rest Pull #1.-3 Breathing  3/5/7 Per 50 #4 Backstroke

6x50 @:10-15s Rest  Ascend 1-3,4-6

Cool Down 200/5:00

4x50 Choice  

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

6-13-26 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

6-10-26 No Wall Rescue

Warm Up 800/20:00

300 Loosen

1x200 Pull Breathing 3/5 by 50

4x50 @:10-15s Rest Kick

2x50 @:10-15s Rest -25 Drill -25 Swim

Drill/Pre Set 600/10:00 

2 Rounds

1x100 @:15s Rest -25 6 Kick Switch -50  Fist Drill  -25  Catch Up Drill

2x50 @:10-15s Rest #1. Count Stroke #2. Try and lower stroke count

1x100 @:15s Rest Build- Maintain Stroke Count -Increase Speed

Main Set 2300/55:00

A. 800

1x400 @:30s Rest Negative Split -2nd 200 Increase Speed By Kicking  

4x50 @:10-15s Rest Kick -25 Fast -25 Smooth

2x100 @:15s Rest #1. Swim Build to 90% #2. Kick Build to 90%

B. 900

3 Rounds

1x200 @20s Rest 70% Effort Maintain Pace

1x50 @:15s Rest Fast Kick

1x50 @:15s Rest Fast Swim

C. 600

1x300 @:30s Rest Fins and Paddles Build by 100 Breathing 3/5 by 50

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

2x50 @:15s Rest Swim -25 Smooth -25 Fast

Cool Down 200/5:00

200 Choice

3900 Meters 90 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

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

5-22-26 Smooth Criminal

Warm Up 800/20:00

300 Loosen

4x50 @:10s Rest Kick

#1-2. Flutter Kick

#3-4. Choice

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

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

Kick Ladder 500/10:00

2 Rounds

1x25 @:10s Rest Build to Fast 

1x50 @:10s Rest  -25 Smooth - 25 Fast

1x75 @:10s Rest Build To Fast

1x100 @:10s Rest Maintain 80-90% Effort

Pre Set 400/10:00

1x100 @:15s Rest Distance Per Stroke Free

2x50 @:10s Rest #1. Drill/Swim  #2. Build

1x100 @:15s Rest Free 70% Effort -Maintain Low Stroke Count

4x25 @:10s Rest -Odds Fast Kick -Evens Easy Swim

Main Set 2000/45:00

3x200 @:20s Rest Hold Pace  60/70%

4x100 @:15s Rest Hold  Pace 70/80%

1x100 @:Reset Active Recovery

6x50 @:10-15s  Rest -Odds  70%  -Evens 80%

1x100 @ Reset Active Recovery

3x100 @:15s Rest 80%

4x50 @:20s Rest 90%

Cool Down 200/5:00

200  Choice

3900 Yards 90 Minutes

5-18-26 Three Gear Grind

Warm Up 900/20:00

300 -75 Free -25 Back x3

4x50 @:10-15s Rest Kick

#1 Streamline Flutter Kick on Stomach - Pull to Breath

#2.Streamline Kick on Back 

#3.Streamline Breaststroke kick (Front or Back)

#4.Streamline Dolphin Kick on Back

4x50 @:10-15s Rest

-Odds Free Drill

-Evens No Free Drill

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

Pre Set 600/15:00

2 Rounds  

1x100 @:15s Rest Free -Count Stroke 1st 25 , Stay within +1 stroke for the rest of the 100

2x50 @:10-15s Rest  -25 Fast Kick -25 Swim Holding Kick Speed

4x25 @:10-15s Rest #1.Drill #2.Build #3.Fast #4.Active Recovery/reset

Main Set 1800/40:00

3 Rounds

1x200 @:20s Rest 70%(1st Gear) Effort -Maintain Consistent Stroke Count Per 50 

2x100 @:15s Rest 75-80% (2nd Gear) Descend 1-2

4x50  @:10s Rest (3rd Gear) Descend 1-4 Starting at 80% Effort 

Round 1. Round 2. Pull Round 3. I.M( Keep Fly to 25's Only for I.M)

Finisher 500/10:00

2 Rounds

1x75 @:15s Rest -25 Kick -25 Drill -25 Build

2x50 @:15-20s Rest - Best Average , Same Stroke both 50's ,Strong  Kick  through out

3x25 @:15s Rest #1. Sprint Kick #2. Sprint Swim #3. Active Recovery

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

5-16-26 Kick Into Pace

Warm Up 900/20:00

300 Choice Loosen

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

4x50 @:10-15s Rest Pull Breathing 3/4/5/6 per 50

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

Kick/Drill 900/20:00

3 Rounds

1x100 @:20s Rest Flutter Kick Build to fast

1x50 @:10s Rest Drill ( Catch-Up, 6 Kick Switch, Fist)

2x25 @:15s Rest Fast Free

1x100 @:15s Rest Free -Smooth Arms Hard Kick

Main Set 1800/45:0

2 Rounds

1x300 @:30s Rest Swim Pull buoy Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest -Odds Flutter Kick -Evens Butterfly Kick -Submerge last 10 yard finish underwater to wall

1x200 @:20s Rest Paddles Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall

1x100  @:10s Rest No Equipment Last 15 Yards Of Every 50 Build to Fast

2x50  @:10s Rest Odds Flutter Kick -Evens Breast -Submerge last 10 yard finish underwater to wall

Cool Down 300/5:00

6x50 @:10s Rest

-25 Double Arm Back W/ a Breast Kick 

-25 Dolphin Dive

90 Minutes 3900 Yards

5-11-26 Smooth To Savage

Warm Up 800/20:00

300  Every 3rd 25 Fist Drill

2x100 @:10s Rest Kick Build

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

4x25 @:10-15s Rest  Sprint Cycle

Pre Set 600/10:00

4 Rounds

1x50 @:10-15s Rest Distance Per Stroke Freestyle

1x50 @ :10-15s Rest

-30 Yards Free Build 

-15 Yards No Free Fast  

-5 Yards Streamline Fast Kick to the Wall

2x25 @:10s Rest Kicks  -Odds Smooth -Evens Fast

Main Set 2400/55:00

3 Rounds

1x200 @:20s Rest Paddles/Fins -as 75 Breathing  3/5/7 -25 Backstroke

4x75 @:15s Rest Rolling I.M 

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

4x25  @:15s Rest -Odds Fast Choice Stroke -Evens Free or Back Recover

Cool Down 200/5:00

8x25 @:10-15s Rest Breathing  4,3,2,1,1,2,3,4  by 25

90 Minutes 4000 Yards