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

7-11-25 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 

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

6-27-26 Broken But Fast

Warm Up  1600/40:00

100 Choice Swim

200 Kick As -100 Flutter Kick -100 Choice Kick

300 As-100 Drill -100 Distance Per Stroke -100 Build to 80%

400 Pull As-200 Breathing 3/5 By 50 -200 Negative Split (60%-70%)

300 Freestyle I.M (-75 Free -75 Bk -75 Breast -75 Free)

200 Kick As -100 Smooth -100 Build

100  Choice Swim 

Main Set 1800/45:00

A. 700

2 Rounds

1x200 @:30s Rest I.M Or Choice Stroke (Try to be Faster here on the 2nd rd)

1x100 @:30s Rest Free Fast -Get Your Time  (Hold or Improve 2nd Round)

1x50 @:Reset Active Recovery

B.600

3x200 @:20-30s Rest

#1. Build to 80%

#2. Hold 80%

#3. Ascend to Smooth (Start at 80% -Last 50 around 60%)

C. 500

5x100 @:5-10s Rest As Fast as Possible 

* Try to Keep a consistent Pace

Cool Down 200/5:00

200 Choice 

3600 Meters 90 Minutes

6-20-26 Find Your Catch

Warm Up 800/20:00

400 As -100 Breathing by 2 -100 Breathing by 3 -100 Breathing  by 4 -100  Breathing by 5

4x100 @:10-15s Rest -Odds Kick -Evens Drill

Kick 600/15:00

3x100 @:15s Rest Kick -Fins Descend 1-3

6x50 @:10-15s Rest  Kick -No Fins  

Descend 1-4, Hold Pace 5-6

Main Set 2200/50:00

4x250 @:25-30s Rest

-Odds Pull 70% Effort (Paddles & Buoy)

-Evens No Equipment 80% Effort

Advanced Challenge: Descend 1–4 while holding stroke count within +1.

Scale Down Options: 4x200 or 4x150.

4x200 @:20-25s Rest

-Odds -Pull (Buoy Only) Breathing 3/5 By 50

-Evens -No Equipment Build 200 - Last 50 =Fast & Controlled

Advanced Challenge: Hold your fastest sustainable 200 pace on #4 without increasing stroke count.

Scale Down Options  : 4x150 or 4x100.

4x100 @:15-20s Rest -Choice Equipment 

-Descend 1-4 , last 100=Fast

Scale Down Options: 4x75 or 4x50.

Advanced Challenge: Make #4 your best technical 100 of the set, not just your fastest.

Cool Down 200/5:00

200 Choice

90 Minutes 3800 Yards

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

6-8-26 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

5-20-26 Pace Lock

Warm Up 1200/25:00

300 Loosen Mix Up Strokes

3x150 @:15s Rest  Free -50 Kick -50 Drill -50 Swim

3x50 @10-15s Rest Pull Breathing 3/5/7

3x50 @:10s Rest Free Descend  1-3

3x50 @:10s Rest I.M Switch

Main Set 2600/60:00

A. 750/15:00

1x300 @:10-20s Rest Pull(Paddles/Buoy)  Breathing 3/5/7 by 25

2x100  @:5-10s Rest Backstroke

2x50 @:5-10s Rest Breaststroke

1x100 @:5-10s Rest Freestyle

1x50 @1:00 Min Rest Active Recovery

B. 650/15:00

1x300 @:10-15s Rest Pull Trying to Hold Continuous pace (70%)

1x300 @:5s Rest Swim Build throughout the 300 (70%-80%-90% by 100)

1x50 @1:00 Min Rest Active Recovery

C. 700/15:00

4x100 @:5-15s Rest Hold Pace -Maintain stroke Count/Breathing Pattern

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

1x100 @1:00 Min Rest Active Recovery

D.500/15:00

4x50 @:10-15s Rest -25 Fly -25 Free

2x50 @:5-10s Rest Backstroke

1x100 @:10s Rest Breaststroke

2x50 @:5-10s Rest Freestyle

Cool Down 200/5:00

200 Choice

90 Minutes 4000 Yards

5-9-25 Four Stroke Focus

Warm Up 800/20:00

300 Choice Mix it Up 

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

1x200 Paddles and Fins  Breathing 3/5 by 50

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

Pre Set 600/15:00

3 Rounds

4x50 @:10-15s Rest

#1 Pull - Distance Per Stroke

#2 Kick - Steady 

#3 Swim - Build To Fast

#4 Choice 

Main Set 2400/55:00

3 Rounds 

1x100 @:15s Rest I.M

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

1x100 @:10-15s Rest -50 Fly OR Free -50 Back

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

1x100 @:10-15s Rest -50 Back -50 Breast

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

1x100 @:10-15s Rest -50 Breast -50 Free

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

Cool Down 200/5:00

200 Choice

4000 Yards 95 Minutes

4-25-26 No Sloppy Speed

Warm Up 1000/25:00

300 Mix It Up

4x75 @:15s Rest  Kick/Drill/Swim

6x50 @:10s Rest  -Odds  Drill -Evens Build to 80%

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

Pre Set 700/15:00

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

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

4x50 @:15s Rest Sprint Cycle 

#1.-25 Fast -25 Smooth

#2.-25 Smooth -25 Fast

#3. Build

#4.Sprint  

1x100 Active Recovery

Main Set 1500/35:00

3 Rounds (Round 1 Fins and Paddles, Round 2 Fins, Round 3 No Equipment)

1x100 @:30s Rest, -85% Effort 

4x50 @:20s Rest -Fast, Try And Hold the Same time for Each

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

1x100 @Reset Active Recovery

Power 600/10:00

4 Rounds

1x75 @:20s Rest Build Each 75 to Fast  

1x50 @:20s Rest Fast Kick

1x25 @:25s Rest 

-Odds Rounds 12.5 Fast 12.5 Smooth 

-Even Rounds 12.5 Smooth 12.5 Fast

Cool Down 200/5:00

200 Choice

4000 Yards 90 Minutes

4-22-26 Pace And Polish

Warm Up 1000/25:00

300 Free

4x125 @:15s Rest I.M Order as -50 Kick -50 Drill -25 Swim

1x200 Pull -as -50 Catch -50 Fist

A. 1700/45:00

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

1x200 @:20s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

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

2x100 @:10-15s Rest Hold #3 Pace

1x100 @:30s Rest Active Recovery

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

4x50 @:10s Rest Hold # Pace

B.700/15:00

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

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

4x25 @:10s Rest Sprint Cycle 

2x100 Pull as -75 Breathing 3/5/5 -25 Back Stroke

Cool Down 300/5:00

2 Rounds

1x75  Free Breathing 3/5/3

1x50  Kick

1x25  Backstroke

3700 Yards 90 Minutes

4-18-26 Endurance With Bite

Warm Up 900/25:00

4x100 @:10-15s Rest #1-2 Freestyle #3 Backstroke #4 Breaststroke

4x50 @:10s Rest as 25 Kick -25 Swim -Odds  Free -Evens No Free

4x50 @:10s Rest Pull w/ Paddles and Buoy Descend  1-4

4x25 @:15s Rest Choice Stroke -Odds Build -Evens Fast

Pre Set 600/15:00

12x50 @:10s Rest

-Odds Drill

-Evens Kick

*Drill Suggestions -Catch-Up, Fingertip Drag, 3Pulls 6 Kick Switch, Zipper Drill, Fist Drill,

Main Set 1500/35:00

2 Rounds

1x300 @:20s Rest -100 Smooth -100 Build to Fast -100 Smooth, No Equipment 1st Round Choice 2nd

2x100 @:15s Rest Descend 1-2 Free or I.M  (#1. 70% #2. 80% Effort)

4x50 @:15-20s Rest as Choice Stroke -25 Drill Done at 80% Speed-25 Swim at 90% Speed

1x50 @:30s Rest Active Recovery

Finisher 600/15:00

3 Rounds

3x50 @:10s Rest Descend 1-3

2x25 @:15s Rest Fast

Cool Down 200/5:00

200 Choice

95 Minutes 3800 Yards

4-15-26 Skill Meets Endurance

Warm Up 900/25:00

300 Free Every 3rd 25 Fist Drill

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

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

4x25 @:10s Rest Choice Stroke as Few Strokes as possible

Pre Set 600/10:00

2 Rounds

2x50 @:10s Rest -25 Free Breathing by 3 -25 Drill 3 Free strokes 4 Backstrokes

2x50 @:10s Rest Free Drill -25 Catch Up -25 Free Drill 3Strokes/6Kicks/3strokes 

2x50 @:10s Rest -25 Free Drill, Head Tap -25 Free Lowest Stroke Count Possible

A. 1200/25:00

3 Rounds

1x100 @:15s Rest Stroke Or I.M

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

4x25 @:15s Rest I.M Fast

B. 1100/25:00

2x200 @:15s Rest Pull

2x150 @:20s Rest -50 Free Breathing  by 5 -50 Stroke Fast -50 Free Breathing by 3

2x100 @:5-10s Rest Rest Free  80%  Effort

4x50 @:10-15s Rest I.M Order -25 Drill -25 Build to Fast

Cool Down 200/5:00

200 Choice Loosen

4000 Yards 90 Minutes

4-6-26 Total Stroke Control

Warm Up 900/20:00

300 Every 3rd 25 Choice

3x100 @:15s Rest I.M  

4x50 @:10s Rest Choice Kick Build to Fast

4x25 @:10-15s Rest Free as Few Breaths as possible

Pre Set 600/15:00

3 Rounds

1x100 @:10-15s Rest -50 Drill -50 Swim 

4x25 @:10s Rest

Aerobic 1200/25:00

3 Rounds

1x150 @:15s Rest -100 Free (Breathing 2/3/4/6 By 25) -50 Backstroke

1x200 @:15s Rest Pull-Descend by round (Switch Up equipment Each Round)

1x50 @:15s Rest Breastroke as Few strokes as possible

Strength 1000/25:00

4 Rounds

2x50 @:10-15s Rest -Free Kick #1 Build #2 Fast

4x25 @:10-15s Rest I.M by Round -Odds Drill -Evens Fast

1x50 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3900 Yards 90 Minutes

3-25-26 Kick Pull Fire

Warm Up 800/20:00

200  Swim

200 Pull

8x25 @:10s Rest 

-2x25 Drill 

-2x25 Build(Swim) 

-2x25 Kick 

-2x25 Fast(Swim)

4x50 @:10s Rest  

-Odds Swim -25 Smooth -25 Fast 

-Evens Kick Build to  fast

Pre Set 600/15:00

3 Rounds

1x150 @:10s Rest -Pull, Catch Up Drill(Breathing 3/5/3 By 50)

1x50 @:15s Rest  -Pull, 1st 15 Yards Fast -10 Yards Smooth

A.1000/20:00

2 Rounds

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

2x100 @:15s Rest #1 Catch Up Drill #2. Build to Fast

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

B. 800/20:00

2 Rounds

1x200 -150 Pull (Breathing 5/3/5 Per 50) -50 Drop Buoy Engage Legs Kick Fast

4x25 @:15s Rest -Fast Kick

4x25 @:15s Rest -Odds Fast -Evens Smooth

USRPT/400/10:00

16x25 @:10-15s Rest

- choose a goal time,hold it as long as possible. 

-miss once = skip one 25

-miss twice = done

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes