3-18-26 Recover Then Reengage

Warm Up 800/20:00

300 Swim

6x50 @:10s Rest -Odds Kick(Build) -Evens Pull (breathing 3/5 by 25)

4x50 @:10s Drill

#1 Catch Up

#2 Finger Tip Drag

#3 1 Pull 6 Kicks

#4 Fist

Pre Set 500/10:00

2 Rounds

1x75 @:15s Rest -25 Scull -25 Swim -25 Build

1x25 @:10s Rest -Sprint to 15 Yards -10 Yards Smooth

1x100 @:15s Rest Build to 90%  

1x50 @:30s Rest Smooth

Set 1 

2 Rounds 1100/25:00

1x300 @:30s Rest Build (Getting Faster by 100)

4x50 @:15s Rest -Odds Smooth -Evens 90%

1x50 @:30s Rest Active Recovery

Set 2 900/20:00

3 Rounds

1x150 @:20s  Rest -50 Smooth -50 Fast -50 Smooth

1x100 @:15s Rest -25 Fast -25 Smooth -25 Fast -25 Smooth

1x50 @:30s Rest Fast

Set 3 500/10:00

5 Rounds

1x50 @:15s Rest Build to 80-85%

1x50 @:20s Rest Fast

Cool Down 200/5:00

200 -100 Kick -100 Swim

4000 Yards 90 Minutes

12-15-25 Pace Or Reset

Warm Up  900/20:00

3x100 @:10-15s  Rest #1.-2. Cruise  #3. Build

4x75 @:10s Rest I.M Order K/D/S

4x50 @:10s Rest  Descend 1-4

4x25 @:10-15s Rest  Sprint Cycle  

Pre Set 600/15:00

8x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens Build to Fast

4x50 @:10s Rest Kick,Buil Each To Fast. -Odds Flutter -Evens Choice 

1x200 Pull as -75 Breathing 3/5/7 -25 Double Arm Backstroke

Main Set 2100/50:00

3 Rounds

*100 Pace =best sustainable pace from a strong 100*

8x25 @:10-15s Rest 100 Pace 

If you miss pace → skip next 25

Miss again → move to active recovery

1x200 @:1 Minute Rest -Active Recovery 

Round 1: Pull (long strokes) 

Round 2: Backstroke or easy swim 

Round 3: Kick or choice

4x25 @:10-15s Rest  

If you miss pace → skip next 25

Miss again → move to active recovery

1x200 @: 1 Minute Rest -Active Recovery

Round 1: Pull (long strokes) 

Round 2: Backstroke or easy swim 

Round 3: Kick or choice

Cool Down 200/5:00

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

3800 Yards 90Minutes

11-5-25 Build Blast Breathe

Warm Up 900/20:00

200 Swim

200 Kick

200 I.M -25 Drill -25 Swim

200 Pull

Pre Set 600/15:00

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

4x50 @:10-15s Rest Choice Stroke Drill/Build

2x100 @:20s Rest -25 Fast -25 Smooth -25 Fast -25 Smooth

Main Set 2100/50:00

3 Rounds 

1x100 @:20s Rest Build to 90%

2x50 @:20s Rest -25 Fast -25 Smooth

4x25 @:15s Rest Choice Stroke Sprint

1x100 @:30s Rest Active Recovery

1x100 @:30-45s Rest All-Out Broken 100 (10s rest at 50)

2x50 @:20s Rest -25 Drill -25 Fast 

4x25 @:15s Rest Sprint Kick

Cool Down 200/5:00

4x50 #1 Double Arm Back #2. Breast 1 Pull 3 Second glide #3. Free #4. Choice 

3800 Yards 80 Minutes

10-29-25 Speed Under Pressure

Warm Up 900/20:00

300 Loosen

4x50 Choice Kick Build 

6x50 I.M Switch (Fly/Bk,Bk/Br,Br/Free)

4x25 @:10-15s Rest Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ Ez ½ Fast.  -25Build. -25Sprint.)

Pre Set 600/15:00

4x25 @:15-30s Rest All-Out Underwater Dolphin Kick As Far as possible, then cruise

2x50 @:20-30s Rest -25 Build +25 Fast  

4x25 @:10-15s Rest Choice Stroke -Odds 1st 15yrds Fast -Evens Last 10 Yards Fast  

2x50 @:10-15s Rest -25 Scull -25 Swim(Distance per Stroke) 

3x50 @:10-15s Rest Descend 1-3

1x50 Active Recovery  

Main Set 2000/45:00

4 Rounds

4x25 @:15-20s Rest Sprint

2x50 @:20's Rest Build to Fast

1x100 @-25 Fast -75 Smooth

2x50 @:20s Rest Descend 1-2 to Max Effort

1x100 @Reset Active Recovery 

Round 1 Free.

Round 2 Choice Stroke. 

Round 3 Kick. 

Round 4 Choice Stroke

Cool Down 200/5:00

4x50 Choice 

3700 85 Minutes

10-22-25 Find Your Gear

Warm Up 900/25:00

300 Every 3rd 25 Double Arm Backstroke

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

4x50 @:10s Rest Drill #1.Catch Up w/ an Overkick #2. Fist Drill #3. Finger Tip Drag Drilll #4. 3 Strokes 6 Kicks

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

Pre Set 700/20:00

8x25 @:10-15s Rest Choice Stroke  -Odds 1st 15 meters Fast -Evens Last 10 Meters Fast

4x50 @ :15s Rest Choice Stroke -25 Fast -25 Smooth

1x200 Pull Breathing 3/4/5/6 By 50

Main Set 2000/45:00

4 Rounds

1x200 @:20s Rest Build to 85%-90% 

2x100 @:15s Rest Aiming to be within 2 Seconds of your 200 Pace

4x25 @:15-30s Rest Fast

Cool Down 200/5:00

4x50 @:10-15s Rest Choice

3800 Yards 95 Minutes

6-10-25 Speed Meets Strength

Warm Up 1000/25:00

300-75 Free -25 Scull

4x50 @:10s Rest Choice Kick Build 

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

1x200 Pull Breathing by 3

2x50 @:20s Rest Free Goal 200 Pace 

Drill (Fins Paddles) 400/10:00

2 Rounds

1x100 @:15-20s Rest -2R Strokes  -2Left Stroke. As -50 Primary Strokes -50 Secondary Stroke(2nd Stroke Stronger than 1st)

1x50 @:15s Rest Single Arm Hand Lead Kick -25 R -25 L

1x50 @:15s Rest Choice Stroke Build 

Main Set 2300/50:00

12x50 @:20s Rest Free, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest Kick Active Recovery

10x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest  Pull Active Recovery 

8x50 @:20s Rest Choice Stroke, 200 Pace or better ( If you Fail 2 consecutive times Move on to Active Recovery)

4x50 @:10s Rest  Kick Active Recovery

8x25 @:30s Rest All Out

Cool Down 200/5:00

4x50 Drill/Swim

3900 Yards 90 Minutes 

4-5-25 Race Ready Reps

Warm Up 1000/25:00

300 Choice Swim

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

4x25 @:15s Rest Free As Few Breaths as Possible

4x50 @:10s Rest Descend 1-4

1x100 -25 Double Arm Back -25 Breast with a Dolphin Kick

1x100 Swim Breathing 3/5/7/3 Per 25

Pre Set 900/20:00

4x25 @:10-15s Rest Sprint Cycle 

2x50 @:15-30s Rest Dive Or Push Sprint to 15m Cruise to Finish

4x50 @:10-15s Rest Pull Focusing on Lowest Stroke Count Possible

2x100 @:15-30s Rest Build Each 25 to Fast

1x100 Active Recovery

Race Simulation 1400/30:00

2x100 @:2-3 Mins Rest Main Stroke All out - Get your time.

1x200 @:Reset  Active Recovery

2x50 @1-2:00 Mins Rest, All Out. Get Your Time. Trying to be Faster than your 100s.

1x200 @Reset Active Recovery 

2x100 @:2-3 Mins Rest Main Stroke All out -Compare your times

1x100 @ Active Recovery

Rebuild Speed 600/15:00

4x25 @:10s Rest -Odds Scull -Evens Swim

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

4x75 @:20-30s Rest -25 Lowest Stroke Count Possible -25 Build  -25 Sprint

Cool Down 200/5:00

1x100 Choice Swim

1x100 Back or Breast

4100 Yards 95 Mins 

3-15-25 Heart Rate Focus

How to Calculate Heart Rate for Swim Training

Max Heart Rate (MHR) for a 40-Year-Old:

Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

Zone 1 (Recovery) – 90-108 bpm (Easy)

Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

Warm Up 1000/25:00

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

4x75 @:15s Rest Rolling I.M (Fly/Bk/Br -Fs/Fly/Bk -Br/Fs/Fly -Bk-Br-Fs)

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

4x25 @:15s Rest -Odds Head First Sculling  -Evens Feet First Sculling

Pre Set 550/10:00

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

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

4x25 @:10-15s Rest Sprint Cycle 

1x100  -75 Breathing 3/5/7 -25 Double Arm Backstroke W/ a Breast kick

Set 1 1400/30:00

3x300 @:15-30s Rest Build (1st 100 Zone 2. 2nd 100 Zone 3. 3rd 100 Zone 4)

#1 Free #2.Pull #3.Stroke

3x100 @:15-20s Rest Choice Stroke Descend 1-3 (Zone 2-4)

4x50 @:15s Rest Choice Stroke  Odds Zone 4 Evens Zone 5

Set 2 900/20:00

3 Rounds 

1x100 @:15s Rest Ascend to Smooth (Start Zone 5. End Zone 2)

3x25 @:15s Rest -Odds Fast Breakouts(1/2 Zone 5, 1/2 Zone2) -Evens Fast Finish(1/2 Zone

1x50 @:15s Rest Sprint (Zone 5)

1x75 @:30s Rest Active Recovery (Zone 2) -50 Swim -25 Kick

Cool Down 300/6:00

100 Back

100 Free

100 Choice

3-13-25 HR Zone Training

 How to Calculate Heart Rate for Swim Training

        Max Heart Rate (MHR) for a 40-Year-Old:

        Basic formula: 220 - Age → 220 - 40 = 180 bpm

How to Check HR in the Pool:

       Manually check your pulse at the neck/wrist for 6 seconds, then multiply by 10.

       Example: If you count 16 beats in 6 sec → HR = 160 bpm

Heart Rate Zones for a 40-Year-Old (Using 180 bpm MHR):

    Zone 1 (Recovery) – 90-108 bpm (Easy)

    Zone 2 (Endurance) – 108-126 bpm (Aerobic base)

    Zone 3 (Tempo) – 126-144 bpm (Moderate-hard)

    Zone 4 (Threshold) – 144-162 bpm (Challenging, race pace)

    Zone 5 (Max Effort) – 162-180 bpm (All-out sprinting)

Warm Up 600/10:00

300 Free Loosen

200 Kick Build Each 50

4x25 @:10s Rest -Odds Scull -Evens Build

Pre Set 500/10:00

4x75 @:10-15s Rest I.M Order K/D/S

4x50 @:10-15s Rest Pull Desc. 1-4

Main Set 2200/50:00

4 Rounds

1x150 @:15-20s Rest Rest Free Zone 3

1x100 @:15s Rest I.M Zone 3 -Controlled Speed

2x50 @:15-20s Rest Choice Stroke Zone 4 Threshold Pace

2x50 @:15-20s Rest Free Zone 5 Sprint

1x100 @:30s Rest Zone 2 Active Recovery 

 Set 2 600/10:00

2x100 @:10-15s  Rest Zone 2 Back Smooth

6x50 @10s Rest Zone 3 Free

4x25 @:15s Rest Zone 5 All out

Cool Down  300/5:00

100 Back

100 Free

100 Choice

4200 Yards 85 Minutes

2-5-25 Drop the Hammer

Warm Up 800/20:00

400 Choice Loosen

4x50 @:10-15s Rest Drill/Swim

2x100 @:10-15s Rest I.M 

8x25 @:10-15s Rest Kick -Odds Flutter -Evens Dolphin Kick 

Pre Set 600/15:00

3x(4x50) @:10-15s Rest Choice Stroke

#1.Drill

#2.Build

#3.Drill

#4. Fast

Kick 400/10:00

8x50 @:15s Rest

-Odds -25 Build -25 Fast

-Evens Smooth

Main Set 1600/35:00

A. 6x100 @:15s Rest(Snorkle)

-Odds -50 Strong(85%) -50 Lowest Stroke Count Possible

-Evens -50 Lowest Stroke Count Possible -50 Strong(85%)

B. 3 Rounds

1x75 @:15s Rest 25 Strong -50 Smooth

1x50 @:15s Rest Build 

1x25 @:20s Rest Fast 

C.  8x50 @:20s Rest 

-Odds Free Max Underwaters

-Evens Stroke Race Pace 

Pull Set 400/10:00

4x100 @ Pull(Paddles and Buoy) Negative Split Each 100 60%/80%

Cool Down 200/5:00

200 -25 Free -25 Back

2-1-25 Threshold Test Drive

Warm Up 850/20:00

300 loosen

200 Kick

4x50 @:10-15s Rest Drill/Swim

6x25 @:10-15s Rest Choice Stroke Build to Fast

Main Set 3000/70:00

12x50 @:10s Rest Descend by groups of 4 - Last 4x50's Are Fast

1x200 @1:00 Min Rest Active Recovery

4x100 @1-2:00 Mins Rest Choice Equipment All Out

1x400 @:1-2:00 Mins Rest Active Recovery

4x50 @1:00 Min Rest  Choice Equipment All Out

1x200 @:1:00 Min Rest Kick OR Drill

4x50 @1:00 Min Rest  Choice Equipment All Out

1x400 @:1-2:00 Mins Rest Active Recovery

4x100 @1-2:00 Mins Rest Choice Equipment All Out

Cool Down 300/5:00

1x100 Swim 

1x100 Kick or Backstroke

1x100 Double Arm Back with a Breast Kick or Scull

4150 Yards 95 Minutes

9-30-24 Race Pace Gauntlet

Warm-Up 900/25:00

300 Choice Loosen

6x50 @:10s Rest -O Weak Stroke Drill -E  Choice Stroke Swim

4x50 @:10s Choice Stroke -25 Kick -25 Swim

4x25 @:10s Rest  Choice Stroke Build Each to 85%

Main Set 2500/55:00

8x25 @:15-20s Rest Choice Stroke, Fast 100 Pace

4x50 @:15-20s Rest Choice Ez -1,3 Drill

6x50 @:20-30s Rest  Choice Stroke, Fast 200 Pace

2x100 @:15-20s Rest Choice Stroke EZ -last 25 Streamline Kick

4x100 @:30-40s Rest Choice Stroke, Fast 500 Pace 

1x200 @:30-40s Rest Choice Stroke Ez 

2x200 @:30-40s Rest Choice Stroke Fast, Maintain Breathing Pattern. 1000 Pace

1x200 @:30-40s Rest Choice Stroke Ez

1x400  Choice Stroke Race ,Choice Equipment

Cool Down 400/10:00

1x100 Swim

1x100 Kick

1x100 -50 Scull -50 Swim

4x25 Dolphin Dive

80 Minutes 3800 Yards

3-5-24 Sprint, Pull, Repeat

Warm-Up 1000/25:00

200 Free Loosen

200 Kick

200 I.M Drill

200 Pull

200 Choice Stroke

Drill 800/20:00

2x150 @10s  Right Fin Left Paddle 

2x150 @10s Left Fin Right Paddle 

2x50  @10s Fist Drill

1x100 @10s  Free Breathing 3/5/3/5 by 25

Main Set 1900/45:00

12x25@ 30s Free Race Pace  

1x100 @ 20s Pull/Active Recovery 

10x25 @ 25s  Free Race Pace

1x100 @  20s  Pull/Active Recovery 

8x25 @ 20's Free Race Pace

1x100 @ 20s  Pull 

6x25 @ 15's Free Race Pace

1x100 @ 20's  Pull/Active Recovery

4x25 @ 10's  Free Race Pace

1x100 @20s Pull/Active Recovery 

4x100 @10's Free Desc. 1-4 To Race Pace

Cool Down 300/6:00

6x50  @ Free -25 U/W max -25 Free 

4000 Yards 96 Minutes

10-21-23 Bewitched Breaststroke & Frightful Fly!

Warm-Up 700/18:00

300 Free

6x50 @ 15s Rest:

Odds: Free Bilateral Breathing 3/5 by 25

Evens: 25 Back / 25 Breast

4x25 @ 10s Rest: Odds Breast, Evens Fly

Kick Set: 300/10:00

6x50 @ 15s Rest:

Odds: Flutter Kick

Evens: Butterfly Kick

Drill Set: 400/10:00

4x50 @ 15s Rest: Breast Stroke 1 Pull two Kicks

4x50 @ 15s Rest: Butterfly single-arm, Double arm, Single Arm 

Endurance and Technique: 1500/35:00

Technique Focus:

 4x125 @ 10-15s Rest:

50 Breast -focus on high elbow catch and glide

50 Free -Bi-Lateral breathing 

25 Fly -Focusing on undulating body movement

Endurance Emphasis:

 3x200 @ 10s Rest:

75 Free (steady pace)

25 Breast (emphasis on maintaining technique when tired)

75 Free (steady pace)

25 Fly (focus on maintaining form in fatigue)

Speed and Transition: 

4x100 @ 15s Rest:

25 Breast -Fast

25 Free -Easy

25 Fly -Fast

25 Free -Easy

Race Strategy: 750/20:00

6x75 @ 10s Rest:

50 Free (25 Fast / 25 Smooth)

25 Breast ( Build to a strong finish)

3x100 @ 10s Rest:

25 Fly (all out)

50 Free (Moderate/Fast Effort)

25 Breast (Focus on Glide)

Cool Down: 200/4:00

2x100 @ 2:00:

1st: 100 IM 

2nd: 100 Free 

3850 Yards  97 Minutes