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

11-29-25 Effort Over Comfort

Warm Up 750/15:00

5x150 @:15s Rest

#1.Swim #2.Kick #3.Drill #4.Pull #5.Swim

Main Set 3200/70:00

4 Rounds 

8x25 @:10s Rest Kick -Odds Strong -Evens Smooth

4x50 @:10s Rest Descend 1-4

2x100 @:10-15s Rest 80% Hold Pace & Stroke Count

1x200 @:15s Rest Pull Breathing 3/5 By 50

Cool Down 200/5:00

100 Kick 

100 Choice

4150 Yards 90 Minutes

11-19-25 Build The Motor

Warm Up 900/25:00

200 Choice Loosen

1x200 Choice Kick Heart Rate Above 130/140

6x25 @:15-20s Rest Fast Kick 

1x200 Pull W/ Pads And Buoy Heart Rate Above 130/140

6x25 @:15-20s Rest Pull W/ Pads Fast

Pre Set 600/15:00

2 Rounds

4x25 @:10s Rest -Round 1. Streamline Dolphin Kick on Back Round 2. Dolphin Kick W/ Board -Hands On top of Board @ bottom

2x50 @:15s Rest -25 Scull W/ a Flutter Kick -25 Swim

1x100 @:15s Rest -25 Dolphin Dive -25 Double Arm Back 

Main Set 2100/50:00

3 Rounds 

2x100 @:30s Rest -50 Build -50 Fast #1. Kick #2. Swim

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

4x25 @:15s Rest Sprint Kick

1x100 @:20s Rest Pull Build to Fast

1x100 @:Reset Swim Active Recovery

Cool Down 200/5:00

4x50 @  Choice

3800 Yards 95 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

6-5-25 Feel the Water

Warm Up 1100/25:00

300 Free Loosen

4x75 @:10-15s Rest Choice Stroke -50 Drill -25 Swim

4x25 @:10s Rest Choice Kick Build 

1x200 @:30s Rest Pull w/ pullbuoy  - 50 Free w/ Bi Lateral Breathing -50 Back Stroke  

4x50 @:15s Rest Sprint Cycle (Fast/Ez, Ez/Fast, Build, Sprint)

Pre Set 800/20:00

2 Rounds 

4x25 @:10s Rest Streamline Kick on Back(Focus on Bodyline)

2x50 @:10s Rest Drill(Catchup,Fist,Zipper,Finger Tip Drag,3R 3L)

6x25 @:15-20s Rest Fast (Focus on Fast Feet and Hands)

1x50 @1:00 Min Rest. Swim Or Kick, Active Recovery

Main Set 1800/45:00

A. (900)

3 Rounds

1x125  @:15s Rest Favorite Stroke -75 Build -50 Fast

1x100 @:20s Rest Free Breathing 3/5/3/5

1x75 @1:00 Min Rest. Worst Or Most Unloved Stroke. -As Drill/Build/Fast

B. (500)

2 Rounds

1x100 @:15s Rest Favorite Stroke -75 Build -25 Fast

1x100 @:20s Rest Free Breathing 3/5/7/3

1x50 @1:00 Min Rest Worst Or Most Unloved Stroke. -Fast

C. (400)

2 Rounds

1x75 @:15s Rest Favorite Stroke -50 Build -25 Fast

1x100 @:20s Rest Free Breathing 3/5/7/9

1x25 @1:00 Min Rest Worst Or Most Unloved Stroke. Fast

Cool Down 200/5:00

1x100 Social Kick

1x100 Choice

3900 Yards 95 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 

12-6-24 Riding the Rounds

 

Warm-Up 600/15:00
200 Swim
100 Kick
100 I.M
100 Pull
4x25 @:10-15s Rest Choice Stroke Build to Fast
Main Set 3000/65:00
4 Rounds
1x200 @:30s Rest
Round 1: I.M Build
Round 2: Kick Choice (Build/Fast by 50)
Round 3: Free Negative Split
Round 4: Pull Breathing 3/5 by 50
4x75 @:15s Rest
Drill/Swim/ Build (Choice Stroke)
4x50 @:15s Rest
#1 Fast Kick
#2 Smooth Swim
#3 Build to Swim
#4 All-Out Sprint Swim
1x50 @:30s Rest
Active Recovery
Cool Down 200/5:00
200 Choice
3800 Yards 85 Minutes

11-18-24 No Fly, No Cry

Warm Up 1200/30:00

300 Choice Loosen

3x150 @:30s Rest -50 Kick -50 Drill -50 Swim, Build - Reverse I.M Order, No Fly (Free, Breast, Back)

9x50 @:10s Rest #1.-3. Free Breathing 3/5/7; 4-6 Free, Descend; 7-9 I.M. Order No Fly (Back, Breast, Free) 

Main Set 2700/60:00

3 Rounds

1x200 @:30s Rest Free Build to Fast Finish

2x100 @:15s Rest Choice Stroke -25 Scull -50 Smooth -25 Fast

4x50 @:15-30s Rest Choice Kick -Odds Fast -Evens Smooth

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

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

Cool Down 200/5:00

200 -50 Free -50 Back

4100 Yards 95 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