5-13-26 One More Gear

Warm Up 500/10:00

1x200  Free

1x200  Pull

1x100 Kick

Main Set  3500/75:00

3x200 @:15-20s Rest  (Choice Equipment) Descend 1-3

4x50 @:10-15s Rest 

#1.Fly/Free  

#2.Back/Free 

#3.Breast/Free 

4.All Free

4x50 @:15s Rest Fast Free

2x200 @:15-20s Rest (Choice Equipment) Descend 1-2

2x150 @5-10s Rest

#1. -25 Fly -25 Back -100  Free  

#2. -25 Breast -25 Back -100 Free

2x200 @:15-20s Rest Descend 1-2

4x150 @5-10s Rest

#1.&3. -25 Fly -25 Back -100  Free  

#2.&4. -25 Breast -25 Back -100  Free

2x200 @:15-20s Rest  Rest (Choice Equipment) Descend 1-2

4x100 @:5-10s Rest

#1. & #3. -25 Fly -75 Free 

#2. & #4. -50 Breast -50 Free

Cool Down 200/5:00

200 Choice

4200 Yards 90 Minutes

5-4-26 The IM Furnace

Warm Up 1100/25:00

400 -100 Free -100 Back -100 Breast -100 Free

6x50 @:10-15s Rest -Odds Pull Breathing 3/5 per 25 -Evens Kick Build to 80%

4x50 @:10-15s Rest I.M Order Drill/Swim by 25

8x25 @:10-15s Rest -Odds as Few Strokes as Possible -Evens as Few Breaths as possible 

Main Set 2400/55:00

3 Rounds. Fast = Stroke - Change Stroke Each Round(you can mix and match strokes)

4x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

2x25 @:15s Rest Fast

1x50 @:30s Rest Fast

1x100 @:30s Rest Active Recovery

1x75 @:45s Rest Fast

1x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

1x100 @:45s Rest Fast

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3700 Yards 85 Minutes

10-11-25 Efficiency Under Fire

Warm Up 900/20:00

300 Choice Loosen

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

4x50 @:15s Rest Choice Stroke Build

4x25 @:10-15s Rest Sprint cycle (-25½ smooth / ½ fast, -25 ½ fast/ ½ smooth,-25 Build, Fast)

Pre Set 600/15:00

4x75 @:10-15s Rest #1-3 Descend #4 -75 Build -25 Fast

4x50 @:15s Rest -Odds Distance Per Stroke -Evens -25 Build -25 Fast

1x100 Kick Active Recovery

Main Set 2200/50:00

2x200 @:15-20s Rest Descend 1-2 

4x100 @:10-15s Rest  Hold Same Pace As Final 200

1x300 @:20s Rest Build by 100

3x100  @:10-15s Rest Hold Pace of last 100 in 300

1x300 @:20s Rest Build by 100

6x50 @:15s Rest 90% Effort (fast but with control, count strokes)

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

4x25 @:15s Rest All out

Cool Down 200/5:00

4x50 Choice

3900 Yards 90 Minutes

9-24-25 Glide Into Speed

Warm Up 1000/25:00

1x300 Choice Loosen

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

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

8x25 @:10s Rest - Odds Fewest Breaths Possible -Evens Fewests Strokes Possible

Main Set 2400/60:00

3 Rounds

1x300 @:15-30s Rest

Round 1: Free I.M. (75 Free, 75 Back, 75 Breast, 75 Free)

Round 2: Pull – Breathe 3/5/ by 50

Round 3: Kick – Build by 75

2x150 @:15s-20s Rest

Round 1: 25 Fly / 50 Back / 50 Breast / 25 Free

Round 2: Pull w/ paddles – Descend 1–2

Round 3: 75 Drill / 75 Swim

2x50 @:15s Rest

Round 1: 25 Fly / 25 Back - 25 Breast / 25 Free

Round 2: Pull buoy only – Distance Per Stroke focus

Round 3: Kick – 25 Fast / 25 Smooth

4x25 @:10-15s Rest

Round 1: Free I.M. Order – All Out

Round 2: Paddles Only – Fast Tempo

Round 3: Sprint Kick or Drill

Cool Down 200/5:00

200 Choice

3600 Yards 90 Minutes

9-20-25 Pulse. Pace. Pull.

Warm Up 900/25:00

200 Choice 

4x50 @:15s Rest Kick Build

1x100 I.M

1x100 Pull

4x75 @:15-20s Rest Kick/Drill/Build by 25

Pre Set  800/20:00

2 Rounds (Round 1 = Kick / Round 2 = Swim)

4x25 @:10-15s Rest ½ Fast ½ Ez

4x25 @:10-15s Rest ½ Ez ½ Fast

4x25 @:15s Rest Fast

1x100 @: Reset Active Recovery

Main Set 1600/40:00

2 Rounds

1x200 @:30s Rest Choice Swim Strong Consistent Speed (80%)

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

1x200 @:20s Rest Pull Breathing 3/5 per 50

8x25 @:10-15s Rest  Descend 1-4 Ascend 5-8

Cool Down 200/5:00

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

3500  90 Minutes

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

12-11-24 Kick It Into Gear

Warm Up 1000/25:00

300 Every 4th 25 Scull 

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

6x50 @:10s  I.M Switch 

4x25 @:10-15s Rest Sprint Cycle 

Main Set 2800/60:00

4 Rounds(Choice Equipment)

1x200 @:30s-1:00 Min Rest Free Negative Split 60%/80%

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

3x100 @:15-30s Rest 50 Drill/50 Build to Fast

Cool Down 200/5:00

1x50 Double Arm Back W/ a Breast Kick

1x50 Dolphin Dive

1x100 EZ

4000 Yards 90 Minutes 

10-28-24 Negative Splits, Positive Gains

Warm Up 1000/ 25:00

2 Rounds

300 @:30s Rest Free Every 3rd 25 Stroke

100 @:10s Rest Kick

100 @:15s Rest I.M 

 

Main Set 2400/60:00

1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs

6x50 @:10-15s Rest Choice Stroke Descend 1-6

1x200 @:15-30s Rest Choice Stroke -Negative Split 

6x50 @:10-15s Choice Stroke Desc. 1-4 Hold Previous or Last 50 pace or faster for 5 and 6

1x50 @1:00 Rest Choice Stroke Active Recovery

1x100 @:30s Rest Choice Stroke All Out

1x200 @:15-30s Rest Choice Stroke Negative Split

6x50 @:10-15s Choice Stroke  Desc. 1-3 ,4-6

1x300 @:30s Rest Pull W/ Buoy Last 100 Drop Buoy Engage legs

1x50 @:100 Min Rest Active Recovery

12x25 @:15s Rest Choice Stroke-Shooters Max Underwaters/ Fast to the way -Breast Double Pullouts.

Warm Down 300/6:00

6x50 @:15s Rest Free Breathing 5/3 By 25

3700 Yards 91 Minutes

9-25-24 Breathe Deep, Swim Fast

Warm-up 900/20:00

300 Choice Loosen

100 Choice Kick

4x50 @:10-15s Rest I.M.O Drill/Build

1x100 Pull 

8x25 @:10s Rest Choice  Desc. 1-4,5-8

 

Drill 300/6:00

1x100 @:20s Rest Butterfly -25 Right Arm -25 Left Arm -25 2/2/2 -25 Butterfly Build

1x100 @:20s Rest Backstroke -25 Right Arm -25 Left Arm -25 3/6/3 -25 Backstroke Build

1x100 @:20s Rest Breaststroke -25 Right Arm -25 Left Arm -25 -25 1 Pull 3 Second Glide -25 Breaststroke Build

Main Set 2600/60:00

4 Rounds *Sprints I.M.O by Round

4x25 @ Underwater Sprint Kick*Submerge After Breath

1x50 @:15s Rest Choice EZ

2x50 @:30s Rest Choice Sprint

1x100 @:20s Rest Choice Ez

1x100 @:15s Rest Choice Sprint

1x200 @:30s Rest Choice Ez -100 Kick -100 Swim

Cool Down 100/2:00

1x100 Double Arm Back With A breast Kick 

88 Minutes 3900 Yards

9-4-24 Rebuild Your Rhythm

Warm-Up 700/20:00

2x100 @:10-15s Rest Choice Stroke- Loosen

4x50  @:10-15s Rest -Odds Pull -Evens Kick

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

4x25  @:10s Rest I.M Swim

4x25  @:10-15s Rest Choice Stroke, Build your Speed to Fast.

Kick 300/8:00 With or Without Fins

6x50 @:10-15s Rest Choice Kick Desc.1-2,3-4,5-6

Freestyle Drill  400/10:00

2x50 @:10s Rest Catch-up Drill

2x50 @:10s Rest Finger Tip Drag

2x50 @:10s Rest Zipper Drill

1x100 @:10s Rest Perfect Freestyle

Main Set 1600/40:00

2 Rounds

1x150  @:15s Rest  -Free Pull W/ a Buoy (Pads Optional)

4x75  @:15s Rest  -Odds Free/Stroke/Free by 25 -Evens Stroke/Free/Stroke by 25

8x25  @:10s Rest -Evens Free Build to Fast -Odds Choice Stroke Recover

1x150 @:15s Rest Pull W/ Pads 

Cool Down 300/6:00

3x50 @5-10s Rest Free Hr 150 

2x50 @5s Rest Double Arm Backstroke

1x50   Dolphin Dive.

3300 Yards 84 Minutes

6-10-24 Effort Evolution

Warm-Up 900/20:00

300 Free loosen

4x50 @:15 Choice Stroke/Drill

4x50 @:15 Streamline kick-on back

2x50 @:15 Distance Per stroke Free

Main Set 1800/45:00

3x100 @:15 Choice Stroke Desc.1-3. #3 80% Max Effort

1x100 @:30 Choice Stroke All out

1x50  @:30 Smooth Active recovery

2x100 @:20 Free 80%

2x100 @:30 Free All out

1x50  @:30 Active Recovery 

1x100 @:20 Free 80%

3x100 @:30 Free All out

2x50  @:30 Active Recovery 

4x100 @ All out:30

Cool Down 400/ 10:00

4x50 Kick

4x50 Distance Per Stroke Free

3100 Meters 75 Minutes

6-3-24 Technique and Tempo

Warm-Up 1000/

300  Free Swim

6x50 @ :10 Pull Desc. 1-3,4-6

1x200 -50 Fist -50 3Strokes 6 Kicks Free

4x50 @:10 I.M.O Build

Main Set 2800/

3x200 @:20 Pull #1.Buoy #2. Buoy and Pads #3. Fins and Pads

4x100 @:10 -O Free breathing every 3 -E Kick

2x200 @:15-20 Choice Stroke Build to Fast

4x100 @:10 -O Free Finger Tip Drag -E Kick

2x200 @:20 Choice Stroke Negative Split

4x100  @:10 -O Kick -E Free Breathing every 5

1x200  Choice Stroke Fast

Cool Down 200/

4x50 Choice Smooth

6-1-24 Sprint and Technique Mix

Warm-Up 700/20:00

200 Choice

100 Back

100 I.M

8x25 @:10 Kick Desc.1-4,5-8

4x25 @:10 Sprint Cycle 

Main Set 3300/ 70:00

6x75 @:10-15 -50 Build to Fast Kick -25 Swim

4x50 @:10 -25 Right Arm Free -25 Left arm Free

4x50 @:10  -Free Drill 6k Switch

6x125 @:15 -Choice Stroke 50 Fast 100 Smooth

1x100 @:30 Active Recovery

6x125@:20 Choice Stroke Pull -75 fast 50 Smooth

1x100 @:30 Active Recovery

6x125 @:25 Choice Stroke Fins-100 Fast 25 Smooth

Cool Down 200/5:00

4x25 Double Arm Back Stroke

4x25 Dolphin Dive

95 Minutes 4200 Yards 

5-23-24 Speed Demon

Warm-Up 900/25:00

1x200 Loosen

1x200 Kick

1x200 Pull

4x75  Rolling I.M

Main Set 2600/55:00

4x50 @15s -25 Free -25 Fly Fast

1x100 @30s Rest Smooth

4x50 @15s  Choice Stroke Fast

1x200 @30s Smooth

8x25 @10-15s Back Fast

1x100 @20s Easy

2x100 @15-20s Choice Stroke Fast

1x200 @30s Smooth

4x50 @15s Breast Fast

1x100 @20s Choice Smooth

1x200 @30s Choice fast

1x200 @20s Choice Smooth

4x50 @15s Free Fast

1x100 @15s Choice Smooth

8x25 @10s Choice Fast

Warm-Down 300/600

1x300 Choice Loosen

3800 Yards 86 Minutes

5-7-24 Spring into Strokes

Warm-Up 1350/25:00

3x150 @10-15s

-50 Distance Per Stroke -50 Barrel Roll -50 Zipper Drill

4x100 @10-15s -O Pull -E I.M

200 Choice Kick

4x50 @10s Free Desc.1-4 

4x25 @10s  Choice Stroke Sprint Cycle 

Main Set 2500/60:00

8x50 @1:00-2:00

GOLF: Count your strokes and add it to your time for your score. The lower the score the better

12x25 @10s - No Free - Even Free

8x50  @10-15s Rest -Quarter Sprints 1#12.5Yrd Sprint. #2, 25 Yard Sprint. #3, 37.5 Yards #4,50 Yard Sprint x2

12x25 @10-15s Fins -O U/W Dolphin Kick to 15 Yrds into Smooth Free -Evens Fly or Free

8x50  @10s Kick W/ Fins -O Flutter -E Dolphin 

12X25 @5-10s Pull W/ Paddles and Buoy Around Ankles

4x100 @10s Free Desc.1-4 to Fast

Cool Down 200/5:00

200 Choice Loosen 

90 Minutes 4050 Yards 

4-30-24 May's Muscle Mix

Warm-Up 1700/40:00

1x300 Free Loosen

*2 Rounds*

4x75 I.M.O K/D/S 

1x200 D.P.S Free

4x25 Choice Stroke Sprint Cycle 

Main Set 1950/45:00

*50's = (60% Max Effort-Low Intensity)

*100's=75% Max Effort -Medium Intensity 

*150's=90% Max Effort - High Intensity 

*200's= All out

4x50 @5's Back 

1x50  @20's Choice Stroke Ez

3x100 @10-15's Back 

3x100 @10-15's -50 Breast -50 Free

1x50  @20's Choice Stroke Ez

2x150 @15's Back 

2x150 @15's Free 75 Breast -75 Free

1x50 @20's Choice Stroke Ez 

1x200 @30's Back 

1x200 @30's Back 100 Breast 100 Free

Cool Down 300/6:00

6x50 Free Loosen

91 Minutes 3950 Yards

4-12-24 Peak Performance Prep

Warm-Up 800/20:00

200 Swim

100  Choice Kick

4x50 @10s Rest I.M.O D/B

8x25 @10-15s Rest Choice Stroke Desc.1-4,5-8 @

1x100 Choice Loosen/Relax

Kick (Fins Optional) 400/10:00

1x200 @ Choice Kick Cruise

4x50  @ Choice Kick Desc. 1-4

Main Set 2500/60:00

1x200 @20s Rest Free 70-80% Speed

5x100 @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200 @15-30 Rest I.M 70-80% Speed

4x100 @15-30 Rest I.M  Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free 70-80% Speed

3x100  @15-30 Rest Free Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest I.M 70-80% Speed

2x100  @15-30 Rest I.M Best Average ( Hold the fastest time you can)

1x200  @15-30 Rest Free  70-80% Speed

1x100  @15-30 Rest Free All Out

Cool Down 200/5:00

1x100 Choice 

4x25 Dolphin Dive

3900 Yards 95 Minutes

Aquatic Carousel 4-8-24

Warm-Up 600/10:00

200 Loosen

200 Kick

200 Pull

Kick 400/10:00

16x25 @5-10s Rest  Kick I.M.O

Back Stroke Drill 400/10:00

4x25 @5-10s Rest Single Arm Back Stroke 

4x25 @5-10s Rest  Double Arm Back Stroke

4x25 @5-10s Rest  1 Pull 6 Kicks

4x25 @5-10s Rest Perfect Back Stroke

 Main Set 2200/50:00

4x100 @10's Rest -25 Stroke -75 Free

4x100 @8's Rest -50 Stroke -50 Free

4x100 @5's Rest -75 Stroke -25 Free

1x100 Choice -Smooth

4x100  @3's Rest No Free

1x100 Choice-Smooth

2x200 @10's Rest  I.M Rest 10 Secs at each 50.

Cool Down 300/5:00

6x50s Free Check your Heart rate

3900 Yards 85 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 

3-23-24 March into Fitness

Warm-Up 900/25:00

1x300  loosen

1x200  Choice Kick

4x50 @10s I.M.O Drill/Build

8x25 @10s Sprint Cycle 

Main Set 2850/60:00

3 Rounds

1x150 -50 K -50 Drill -50 Swim

2x100 @10s I.M

4x50 @10s  Choice Desc. 1-4

1x100 @20s Active Recovery

3x100 @10s Choice Desc. 1-3

Cool Down 200/5:00

8x25 Choice Loosen

90 Minutes 3950 Yards