3/2/26 Diesel Distance

Warm Up 800/20:00 

400 Swim -Last 100 Build your Speed up to 75-80%

4x50 @:10-15s Rest Pull Descend 1-4 (4=~80%)

8x25 @:10s Rest Kick -Odds Build to 80% -Evens Smooth/Steady

Pre Set 600/15:00

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

6x50 @:10-15s Rest I.M Switch (fly/back, back/breast, breast/free)

4x25 @:15s Rest Sprint Cycle  (-25 ½ Fast ½ Smooth, -25 ½Fast ½ Smooth -25 Build -25 Sprint) 

Main Set 1600/40:00

2 Rounds

2x200 @:20-30s Rest Rest 

#1.Even Split Maintain ~70% Speed. 

#2.Negative Split. building 70-80% (Try to beat time 2nd Round)

4x50 @:15s Rest Holding ~80% Effort

1x200 @:Reset Active Recovery  (Swim Kick or Pull)

Finisher 600/15:00

4x100 @:20s Rest -75 Strong(~75%) -25 Fast (100%)

4x50  @Full Recovery

-Odds All out 

-Evens Active Recovery

Cool Down 200/5:00

4x50 Choice

3800 Yards 95 Minutes

10-25-25 Long To Strong

Warm Up 800/20:00

300 as 100 Free -50 Back 

200 Choice Kick

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

4x25 @:10s Rest Choice Stroke Build

Pre Set 600/15:00

2 Rounds

2x50 @ Choice Stroke Drill/Swim by 25

2x50 @ Choice Stroke Build 

4x25 @:10-15s Rest Choice Stroke Sprint Cycle ( 25 ½ Fast ½ Easy 25 ½ Easy ½ Easy 25 Build 25 Sprint)

Main Set 2200/50:00

2 Rounds

1x300 @:30s Rest Build by 100

1x200 @:20s Rest  Rd.1  Pull Breathing  3/4/5/6 Rd.2 Descend by 50's

3x100 @:15s Rest Descend 1-3

4x50 @:15s Rest  Choice Stroke -Odds Build -Evens Fast

1x100 Choice Active Recover

Cool Down 200/5:00

4x50 Choice #1 Double Arm Back #2.Kick #3.Smooth Free #4.Choice Stroke

3800 Yards 90 Minutes

4-19-25 One Set Ahead

 Warm Up 900/20:00

300 Loosen Every 3rd 25 No Free

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

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

4x25 @:15-30s Rest Lowest Stroke Count Possible +1-2 Breath Max

2x50 @:10-15s Rest Choice Stroke-25 Front Scull -25 Build to Strong

Mid Distance 1000/25:00

1x100 @:15s Rest Choice Stroke Smooth (Zone 2)

1x200 @:20s Rest Negative Split

2x150 @:20s Rest Descend by 50

1x300 @:30s Reset Build by 100's (Zone 2-4)

4x25 @:10-15s Rest Lowest Stroke Count Possible +1-2 Breath Max

Pull and Kick 900/20:00

4x75 @:15-20s Rest Choice Stroke Pull Build Each 75

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

3x100 @:15s Rest  I.M #.1 Kick #2. Drill #3. Swim

4x25 @:10-15s Rest Sprint Kick 

Sprint and I.M 1200/25:00

4x25 @:10-15s Rest Choice Stroke Sprint Cycle

4x50 @:15s Rest I.M Order Kick/Drill

2x100 @:10-15s Rest -25 Sprint -75 Cruise

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

4x75 @:10-15s Rest Rolling I.M

2x100 @:10s Rest I.M #2. Faster than #1. 

4x25 @:15-30s Rest I.M Order Sprint (1x per stroke) 

Cool Down 200/5:00

2x50 Dolphin Dive/ Double arm Backstroke

2x50 Scull/Swim

4200 Yards 95 Minutes

4-17-25 Controlled Chaos

Warm Up 1000/25:00

300 Free Every 4th 25 No Free

4x50 @:10-15s Rest Kick Build #.1 Flutter #2.Breast #3.Flutter. #4.Butterfly

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

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

4x25 @:15-30s Rest Distance Per Stroke(12-18 Strokes Per 25) 1 Breath Max

Mid Distance 1100/25:00

2x200 @:20-30s Rest Negative Split (Zone 3-4)

2x150 @:20-30s Rest #1. Descend by 50 #2. Build Each 50

3x100 @:15s Rest Choice Stroke -25 Fast -25 Smooth 

4x25 @:10-15s Rest -Odds Lowest Stroke Count Possible -Evens Build to 90%

Sprint and Kick 800/20:00

4x25 @:15s Rest Choice Stroke -Odds 10 Yards Smooth 15 Fast Yards -Evens Reverse

4x50 @:15s Rest -15 Yards Sprint Smooth Finish -Evens 30 Yards Fast Smooth Finish

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

4x25 @:15s Rest Kick Sprint I.M Ordere

2x100 @:15s Rest Pull Breathing Every 5 (Zone 3)

I.M 1000/20:00

4x75 @:10-15s Rest Rolling I.M

3x100 @:15s Rest I.M Descend 1-3

4x25 @:15s Rest Choice Stroke Sprint

2x100 @:15s Rest I.M Order Kick Build Each 25

Cool Down 200/5:00

2x50 -25 Dolphin Dive -25 Double Armback Stroke

2x50 -25 Scull -25 Swim

4100 Yards 95 Minutes

4-10-25 Mid-Pace Control

Warm up 800/20:00

300 -50 Fist Dril -50 Swim

4x50 @:10s Rest Streamline Kick -25 Kick on back -25 Kick on Stomach

4x50 @:10s Rest Drill/Swim

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

Pre Set 500/15:00

3x100 @:15s Rest #1. DPS #2. Build #3. Threshold Pace

4x50 @:10s Rest Descend 1-4

Main Set 2000/45:00

2 Rounds 

1x300 @:15-30s Rest Aerobic (Zone 3)

2x150 @:15-20s Rest Descend by 50 

3x100 @:15-30s Rest Build Each 100 to Fast

4x25 @:10-15s Rest -Odds Fast -Evens Active Recovery

No Free 400/10:00

1x200 @:20s Rest Choice Stroke(No Free) (Hold strong Pace,Zone 3)

2x100 @:15s Rest  #1. Zone 4(Threshold) #2. Zone 5(Fast)

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back or Breast

3900 Yards 95 Minutes

3-20-25 Controlled Speed Endurance

Warm Up 800/20:00

400 Free I.M (100 Free 100 Back 100 Breast 100 Free)

4x50 I.M Kick/Drill

4x50 Choice Stroke Descend 1-4.

Kick 400/10:00

4x100 @:15-20s Rest Kick 

#1.-25 Smooth-50 Build-25 Fast 

#2. -50 Smooth -50 Strong (zone 4 85%)

#3. 100 Zone 4 (85-90%)

#4. 100 Zone 5 (All out)

Pre Set 600/15:00

3 Rounds

2x50 @:10s -Odds Scull/Drill -Evens Drill/Swim

1x100 @:20-30s Rest Build to Zone 4(85-90%)

Main Set 2200/45:00

2 Rounds

1x300 @:20s Rest Pull -Maintain low Stroke Count

2x150 @:15s Rest Negative Split 

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

4x50  @:15s Rest -Odds Sprint -Evens Active Recovery

Cool Down 200/5:00

8x25 @:10-15s Rest

Breathing 4,3,2,1,1,2,3,4 by 25

4200 Yards 95 Minutes

6-24-24 Dynamic Distance Swim

Warm-Up 800/20:00

400 Free Or 2x200

200 I.M Or 2x100 I.M

200  Chocie Kick

Main Set 2600/50:00

2 Rounds

1x400 @:30 Choice Stroke And Equipment -Smooth (Round 2 Try to egative Split)

3x100 @:15 Free Pull Desc.1-3

1x300 @:20 Choice Stroke And Equipment -Smooth

4x50  @:10 Free Pull Desc. 1-4  

1x100 @:30 Choice Smooth

Cool Down 100/2:00

1x50 Double Arm Back Stroke

1x50 Dolphin Dive

72 Minutes 3500 Meters 

11-2-23 Splash into November: Endurance Anew

Warm-Up:  800/20:00

200 Free: Perfect technique, slow and deliberate.

4x50 @ 15s Rest Drill/Swim by 25. Drill focusing on a personal weakness (e.g., catch, pull, or kick).

4x100 @ 20s Rest: Build each 100 to 90% focus on maintaining technique 

Pre-Set:  400/10:00

16x25 @ 5s Rest:

-Odds Strong Stroke

-Evens Weak Stroke

Distance Mix-Up: 1200/26:00

1x300 Free @ 30s Rest: Swim with a focus on even pacing, breathing every 3 strokes, and holding a steady technique throughout.

4x150 @ 20s Rest:

Odd: 100 Smooth -50 Race Pace

Even: 50 non-free focusing on technique, 100 Free at a steady pace.

6x50 @ 10s Rest: 

Odd: Sprint these Free as if they are the final stretch of a race. 

Even: Backstroke easy, focusing on recovery and technique.

Pace Variability - 800/18:00

8x100 @ 15s Rest:

Odd: 25 sprint / 75 Moderate. 

Even: 50 at race pace / 50 easy. 

Fly/Free-Power - 400/10:00

8x50 @ 10s Rest: 12.5 Free 12.5 Fly x2

Cool Down: 200/6:00

4x50 @ 15s Rest: Easy swimming, mixing in strokes. 

3800 Yards 90 Minutes

7-24-23 Meters of Momentum

Warm-Up 400/ 10:00

1x100 Swim

1x100 Kick

1x100 I.M

1x100 -25 Scull -25 Drill -25 Scull -25 Drill 

 

Pre-set  800/ 20:00

2x100 Build Each 100 To Moderate W/ Fins

2x100 Build each 100 to Moderate  W/ Fins and Pads

4x50 Kick with a board 10 Seconds Smooth kick 5 Seconds Fast Kick

Main Set 1350/ 30:00

5 x 150 @ 3:00-4:00

1. Build 1st to fast Rest of the 100 Smooth

2. Build 100 to fast Smooth the rest of the way 

3. Build the 150 to Fast

4 Smooth

5. All out

4x50 I.M.O by 25. @1:00-1:30

2x200 @3:30-4:30

#1. Build 1-4 Within the 200

#2 negative Split by 100

Cool-Down 200/5:00

4x50 

65 Minutes 2750 Meters

6-9-23 Long-Distance Freestyle

Warm-Up 800/ 20:00

4x75 Free Loosen @15 Seconds Rest

4x50  I.M.O D/S  @:1:15-2:00

4x50 -Odds Kick - Evens Pull @1:00-2:00

4x25 Sprint Cycle  @:30-1:00

Pre Set 1125/30:00

5(100+50+3x25)

100=Distance per stroke free style @1:30-2:30

50=Choice Free Drill @:50-1:15

25= Fast Free @:30

:30-1:00 Min Reset Inbetweeen Rounds

Main Set 1800/44:00

1x400 Free Choice Equip Neg Split @ :30-1:00 Min Rest

4x100 I.M or Free I.M @:15-30 Seconds Rest

1x300 Free ,Build By each 300 @ :30-1:00 Min Rest

3x100 50 D.P.S 50 Build to fast @:10-:30 Seconds Rest 

1x200 No Free Mix Up Strokes.30-1:00 Min Rest

4x50 -25 Smooth -25 Fast @15 Seconds Rest

Cool Down 300/6:00

100 Swim

100 Kick

100 Choice 

4025 Yards 100 Minutes

4-22-23 Swim Smarter, Not Harder: A Pace-Based Swim Challenge

Warm-Up 800/ 16:00

200 easy freestyle swim

100  kick choice

100  pull choice

4 x 50  drill (choice stroke)  @:50-1:30

4x50 Free Desc each 50 to a moderate pace @:50-1:30

Pace Clock Challenge  2400/55:00

8 x 50  @ base pace, 10 seconds rest between each

4 x 100  @ base pace, 15 seconds rest between each 

2 x 200  @ base pace, 20 seconds rest 

4 x 100  @ base pace, 15 seconds rest between each 

8 x 50  @ base pace, 10 seconds rest between each 

2 x 200  @ base pace, 20 seconds rest between each 

*The goal of this main set is to keep your pace as consistent as possible throughout all distances. 

Pay attention to the clock and try to maintain the same pace for each 50-yard increment. 

For example, if your base pace is 45 seconds per 50 yards, you should aim to swim each 100 yards in 1 minute and 30 seconds, and each 200 yards in 3 minutes.

Stroke Work 600/ 15:00

4 x 50  (25 yards Single-arm Backstroke, 25 yards Full Backstroke) @1:00-1:30

4 x 50  (25 yards Breaststroke Pull with Dolphin Kick, 25 yards Full Breaststroke)@1:00-1:30

4 x 50 (25 yards 3-3-3 Drill, 25 yards Full Butterfly)@1:00-1:30

Cool-Down 200/4:00

200 Choice stroke ez.

4000/90 Mins

3-21-23 Distance Speed and Open water

Warm-Up 900 20:00

200  freestyle, focusing on long, efficient strokes and maintaining a consistent pace 

100 kick with a kickboard, emphasizing a strong and powerful kick with pointed toes and ankles close together

100  pull with a buoy, working on engaging the lats and core muscles to maintain a stable body position

4x75  Choice Stroke -O K/D/D - E S/D/D @1:45-3:00

4x50 Desc 1-4. @ :50-1:30

Distance Set (Choice of Pull Equipment) 1000/20:00

10x100 @1:10-2:00

-O Free -E Choice Stroke

focusing on maintaining a steady and efficient pace throughout each distance. 

Emphasize a strong catch and pull, maintaining good body position and alignment, 

Speed Set: (Fins) 1000/ 25:00

20x50 @1:00-1:30 

Freestyle alt between max effort sprints and easy recovery swims. 

The sprints should be executed with a high stroke rate, quick turns, and explosive starts off the wall, while the recovery swims should be relaxed and smooth to allow for full recovery before the next sprint.

Open Water 700 / 14:00

400 yards freestyle (moderate pace, sighting every 6 strokes)

6 x 50 yards free (count strokes, try to reduce strokes per length) @1:00-1:30

Cool Down 200/ 4:00

4x50 @1:00 Choice Stroke (Ez)

3800 Yards 83 Minutes

2-21-23 Mid-Distance Speed and Strength

Warm-Up 900/ 20:00

300 loosen

100 Kick

200 Back

4x50 -25 Drill -25 Build:45-1:15

4x25 Sprint Cycle @:40-1:00

Drill 400 /8:00

4 x 50  Free Drill -O Catch-Up (Touch thumbs) -E Zipper Drill 

4 x 50 Backstroke Drill -O Single-arm, -E 3 strokes 6 Kicks 

Main Set 2400/45:00

4x150 Pull W/ Pads Focus on High Tempo and Strong Catch @2:20-3:30

8x100 Fins 1 on 1 off @1:10-2:15

4x200 Breathing every 3/5/7/9 By 200 @2:20-3:30

4x50  Fast Kick W/ Fins @ 1:00-1:30

Cool Down 200/4:00

200 -as 50 Free 50 back

77 Mins 3900 Yards 

2-18-23 Mid Distance Endurance

Warm-Up 900/20:00

300 loosen

4x50 kick @ 1:30

4x50 Free Drill 3/6/3 @1:00-1:15

100 I.M

4x25 Sprint Cycle @:30-:45

Main-set  2800/56:00

7x100  -Odds Free -Evens Back @1:45-2:30

2x200  Free pull with buoy @3:30-4:00

4x50  I.M.O by 50 @1:15

4x100 Free Desc. 1-4 @ 1:30-2:15

8x25 U/W Max @:40-1:00

4x50 Pull w/ Pads @1:00-1:15

2x200 #1 breathing every 3 #2 Breathing every 5 @3:30-4:00

6x50  free Desc. 1-3,4-6  @1:00-1:15

Cool-down 200/4:00

8x25 EZ

3800Yards 80 Minutes 

2-11-23 Mid Distance Free

W-U 800 /16:00
4x50 free@ :55-1:15
4x50 kick @ :55-1:15
4x50 Pull @:55-1:15
4x50 No Free @ :55-1:15
Drill 400/8:00
2x50 Single arm freestyle @  1:00-:1:20
2x50  Bilateral breathing 1:00-:1:20
2x50 Catch-up @1:00-:1:20
2x50 fist drill on @1:00-:1:20
Main 2400 50:00
4x100 Desc. 1-4 @1:30-2:15
2x200 80% effort @3:00-4:00
8x50 Desc. 1-4 5-8 @:50-1:15
2x200 Pull @3:00-4:00
4 x 100 kick @ 3:00-3:30
8 x 75 desc 1-4 5-8 @1:15-1:30
Cool down 200/4:00
8x25 Choice 
3800 Yards 78 Minutes 

1-10-23 Free Drill with Aerobic and Speed Main Sets.

Warm-Up 800/18:00
3x100 Free @ 10-15 Seconds Rest
2x100 pull  @ 10-15 Seconds Rest
1x100 I.M   @ 30 Seconds Rest 
8x25 Free Catchup drill Build to Fast Each 25 @:30-:45
Fins On !
Free Drill 600/22:00
6x50 -25 Streamline kick on back -25 3Strokes 6 Kicks @1:30-2:00
4x50 -25 right arm only hand lead kick on side - 25 Left arm only hand lead kick on side. @1:30-2:00
2x50 Catch-up Drill with an over kick. @1:00-1:30
Pull 1200/24:00
4x R1 Pull w Buoy.R2 Pull w/ Pads and Buoy.R3 Pads and Fins.R4 No equip.
1x100 Perfect Technique Freestyle @1:45-2:30
1x200 Perfect Technique Freestyle @3:30-4:00
Speed Set/Choice Equipment 1000/22:00
4x
1x50 Build @ 1:00
6x25 Fast  @:30
1x50 Recover @1:30
Cool Down/4:00
200 Smooth

3800 Yards 90Minutes

1-5-23 Free Technique,Pull and Mid Distance

Warm-Up 1200/31:00
300 Loosen
12x25s k/d/s by 25 I.M Order @:45
200 Kick 
8x25 Choice Drill @:40-45
100 Pull
4x25 Sprint Cycle @:45-1:00
Drill Set 600/12:00
4x(50+100)
50= Drill (R1 Catch-up.R2  3 Strokes 1-3 second glide.R3 Finger tip Drag -High Elbows. R4 Flick Drill @1:00
100=Build to Fast Free @ 2:00
Pull 1100/13:00
10x50 Pull 1-5 Pad Buoy 6-10 Pads Fins @1:00
4x25 Fast @:45
Mid Distance Choice Equip 1000/20:00
1x300@6:00-6:30 
2x200@4:00-4:30
3x100@ 1:45-2:00
Cool Down
1-4 Min Float 

3900 80Minutes

1-3-23 First Practice of the New Year!

Warm-Up 1000 22:00

300 Swim

100 Kick W/ Board

200 Pull

4x25 I.M @ :45

4x50 Choice Drill @1:00-1:15

4x25 Streamline Choice Kick on back @:45-1:00

Kick/Drill 800 20:00

50 Kick  @1:15-1:45

50 Catch-Up Drill @1:00

2 x 50 kick :50 @1:15-1:45

100 Free Drill 3 Strokes 1-3 Second Glide 2:00

3 x 50 Kick @1:15-1:45

150 Breathing every 3/5/7 Per 100 on 3:00

4 x 50 Kick @1:15-1:45

Main Set 1800/ 36:00

6x50 Desc. 1-3,4-6 @:55-1:15

1x200 Smooth @4:00

3x100 Desc. 1-3 @1:45-2:15

1x200 Smooth @4:00

2x150 Pull w/ Pads and Fins 3:00-3:30

1x200 Smooth @4:00

1x300 w/ Fins Fast Fast 5:00-6:00

Cool Down 4:00/200

8x25 Choice

4000 Yards 82 Minutes

12-6-22 Mid distance Aerobic Free with Some Speed.

Warm-Up 700/16:00
2x150 as 100 Free 50 Back @3:00
4x50 Pull @1:00-1:10
100 Kick @2:30-3:00
4x25 Sprint Cycle @:45 
Bi-Lateral 450/10:00
9x50 @ 1:00-1:15
3x
1x50 Breathing every 4 to your comfortable side
1x50 Breathing every 4 to your weak side
1x50 breathing every 3 alternate sides

Main Set 1900/39:00
2 x 200 Pull @ 3:45
1. Smooth 2. Neg Split by 100 
3x100 Desc. 1-3 @ 1:40-2:10
1x200 as 25 Free 25 I.M @ 4:30
100 Kick choice 3:00
1x500 Free as 75 smooth + 25 Build 8:00-10:00
4x100 Choice stroke 1. Easy 2. Strong 3. Aerobic  4. AFAP @ 1:40-2:30
Mini speed Set(Fins) 450/ 9:00
100+25+100+50+100+75
100=Smooth @ 1:40-2:10
25,50,75,= All Out @30/1:00/1:30
Warm Down 200/4:00
8x25 Choice
 
 3700 Yards 78 Minutes

Thursday - 6-3-21 - Pull & IM or Mid-Distance Free

Warm-up: 1100/20:00

200 Loosen

200 Kick

200 IM - Drill, Swim

6x50 Best Tech. Free @ :45-:55

8x25 Sprint Cycle @ :30

Pull: 1200/25:00

6x50 Pull - PB at Knees @ :50-1:00

1x300 Pull - Count Strokes @ :30r

6x50 Pull - Drag Legs (No PB) @ :50-1:00

1x300 Pull - Count Strokes @ :30r

IM: 1500/30:00

2x(2x50 Best Tech. Free @ :45-1:00

    (2x25 Fast Fly @ :30

2x50 Strong Back @ :45-1:00

2x50 IM Switch - 25 Fly, 25 Back @ 1:00

2x(2x50 Best Tech. Free @ :45-1:00

    (2x25 Fast Back @ :30

2x50 Strong Breast @ :50-1:00

2x50 IM Switch - 25 Back, 25 Breast @ 1:00

2x(2x50 Best Tech. Free @ :45-1:00

    (2x25 Fast Breast @ :30

2x50 Fast Free @ :40-1:00

2x50 IM Switch - 25 Breast, 25 Free @ 1:00

OR

Mid-Distance Free: 1500/27:00

3 Rounds: 

6x50 Best Tech. Free @ :40-:50

2x100 Fast @ 1:30-1:45

:30r