5-6-26 Iron Distance Flow

Warm Up 800/20:00

400 Mix Up the strokes

4x75 @:15s Rest -25 Scull -25 Drilll -25 Swim

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

Drill 400/10:00

8x50 @:15-20s

1-2 Single Arm Free (-25 R -25 Left)

3-4 Catch Up Drill

5-6 6 Kick Switch

7-8 Finger Tip Drag

Kick 400/10:00

8x50 @:10s Rest Descend 1-4,5-8 Flutter Kick

#1-4 Kick Board 

#5-8 No Board

Iron Man Swim 2400/55:00

3x200 @:15-20s Rest Paddles and Buoy Descend 1-3

4x150 @:15s Rest 100 Pull W/ Buoy -50 Drop Buoy Engage legs, Build KICK to Fast -Keeps Arms Long and Smooth

6x100 @:10-15s Rest Fins and Paddles Desc 1-4 Hold Pace for 5-6

4x75 @:10-15s Rest Build Each 75 to Fast (No Equipment)

6x50 @:10s Rest  Desc 1-2 Hold Pace 3-6

Cool Down 200/5:00

200 Choice

4200 Yards 100 Minutes

1-26-26 Hold Your Water

Warm Up 1000/30:00

300 Loosen Every 3rd 25 Fist Drill

6x50 @:10-15s Rest -Odds Kick -Evens Pull

4x50 @:10-15s Rest  Free  Drill -Odds 3 Strokes 3 Second Glide  -Evens Catch Up Drill 

4x50 @:15s Rest I.M Single Arm -25 R -25 Left

Pre Set 600/10:00

4x75 @:15-20s Rest -25 Scull -25 Hand Lead Flutter Kick -25 Distance Per Stroke 

6x25 @:10s Rest -Odds Double Arm Back W/ a flutter Kick -Evens Breast 1 Pull 3 Second Glide   

6x25  @:10-15s Rest -Odds Hand Lead Breaststroke kick -Evens Fly Drill 3R/3L/3Full

Main Set  2000/45:00

3x200 @:15-30s Rest #1.70% #2.Negative Split 70%-80% #3.150 Yrds 80% Last 50 90%

8x50 @:15-30s Rest -25 Fast -25 Active Recovery

3x(4x50) @:15-30s Rest

#1.Distance Per Stroke #2. Build to 80% #.3 Hold 80% #.4 Active Recovery 

4x100 @:20-25s Rest Choice Stroke Descend 1-4 (4=90-100%)

Cool Down 200/5:00

8x25 @:10s  Rest Free Breathing 4,3,2,1,1,2,3,4 by 25

3800 Yards 90 Minutes

1-19-25 Clean Then Quick

Warm Up 900/20:00

300 Choice Loosen 

4x75 @:15s (-25 Kicking on Side -25 Single Arm -25 Swim )

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

4x25 @:10-15s Rest -Odds As Few Strokes as possible -Evens as Few Breaths

Pre Set 600/15:00

4x75 @:15s Rest -25 Scull -25 Catch Up -25 Finger Tip Drag

4x50 @:10s Rest -Odds Fist Drill -Evens Zipper Drill

4x25 @1:00  Golf (Count Strokes + time = Golf Score , Try and Decrease Score )

Main Set 1950/50:00

3 Rounds

4x50 @:5-10s Rest -Odds -25 Build -25 Fast -Evens Smooth

1x100 @:15-20s Rest I.M 80-90%

1x100 @:15s Rest Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Free 3 Breaths max

2x50 @:30s Choice Stroke Fast

1x50  @:Reset Active Recovery

Cool Down 200/5:00

4x50 #1 Backstroke #2 Easy Kick #3. Smooth Free #4. Choice 

3650 Yards 90 Minutes

5-31-25 Build to Brilliance

Warm Up 1000/25:00

300 Swim 

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

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

4x50 @:10-15s Rest -25 Build -25 Smooth

8x25 @:10-15s Rest -Odds 12.5 Yards Fast -Evens Last 12.5 Yards Fast

Main Set 2800/60:00

4 Rounds. 50's and 100's are I.M Order By Round 

1x200 @:15-30s Rest Moderate Free (Zone 3-4)

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

3x100 @:15s Rest -50 Drill -50 Build

Cool Down 200/5:00

4x25 Choice 

1x100 Choice 

90 Minutes 3900 Yards 

1-2-25 Fresh Starts, Fast Finishes

Warm Up 800/20:00

300  Choice

200  Kick

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

4x25 @:10-15s Rest Sprint Cycle 

Drill 500/10:00

4x25 @:10-15s Rest Front Scull

4x25 @:10-15s Rest Free Thumb Your Thigh Drill

2x50 @:10s Rest 3 Strokes 3 Second Glide

2x50 @:10-15s Rest Finger Tip Drag Drill

4x25 @:10-15s Rest Catch Up Drill (thumb touches thumb) Fast Kick

Main Set 2500/55:00

(Choice Stroke Choice Equipment)

5x100 @:15s Rest Smooth

5x100 @:15s Rest Last 25 is Fast

5x100 @:15-20s Rest Last 50 is Fast

5x100 @:15-25s Rest Last  75 is Fast

5x100 @:15-30s Rest Fast 

Cool Down 200/5:00

4x50 -25 Dolphin Dive -25 Double Arm Backstroke w/ a Breast Kick

4000 Yards 90 Minutes

11-4-24 Breathless Builds and Fierce Finishes

Warm-Up 1000/25:00

4x100@ @:10-15s Rest Choice Stroke Loosen

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

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

4x25 @:15-30s Rest Free -As Few Breaths as Possible

Main Set  2400/55:00

1x300 @:30s Rest Pull Breathing 3/5 by 50  

12x25 @:15s Rest Choice Stroke Descend 1-4 to All Out

3x100 @:15s Rest Choice Kick Last 25 Fast

12x25 @:15s Rest  Descend  1-3 to All Out 

6x50 @:15s Rest Choice Stroke, Build -Odds Pull -Evens Kick

12x25 @:15s Rest Choice Stroke-Odds Smooth -Evens All Out

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

12x25 @:15s Rest  Choice Stroke All Fast 

Cool Down 300/6:00

6x50 @:15s Rest Choice Stroke Ascend 1-6 

3700 Yards 76 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

3-16-24 Swell Speed Symposium

Warm-Up 1000/25:00

300 Free

200 Back 

4x75 @15s I.M.O k/d/s

8x25 @10s-O Scull -E Build 

Main Set 2100/45:00

1x200 @10s Free Build to 70-80% 

4x50 @5-10s No Free Desc-1-4

2x75 @10s Free -50 Build-25 Sprint

3x100 @5-10s IM 

3x100 @5-10s Free Desc. 1-3. #3 Should be 90% max Effort

1x50 Dolphin Dive 

1x200 @5s Free pull with buoy,

4x100 @10s I.M -O Kick -E Drill

2x100 @10sFree 1st 100 80% max Effort .2nd 100 5 Seconds Faster than the 1st

2x50 @15s Choice Stroke all out 

Speed 800/20:00

4x(1x50@10s Sprint Free- 1x50@10s Smooth Back)

4x(1x50@10s Sprint No Free-  1x50@10s Smooth Free)

Cool Down 200/5:00

200 Choice Loosen 

95 Minutes 4100 Yards

11-16-23 November's Nautical Nutrients

Warm-Up 800/20:00

300 Loosen

2x50-25 Scull-25 Swim @15s Rest

4x50 Choice Stroke -25Drill-25 Build @10's Rest

8x25 Sprint Cycle @10's Rest

Pre-Set 500/12:00

6x50 Choice Stroke Desc.1-3,4-6 @10's Rest

4x25 Streamline Kick @10's Rest

1x100 I.M

Main Set 2200/50:00

2 Rounds

RD1 50=Kick,200=Swim. RD2 50= Pull, 200=Free I.M or I.M.

4x50 @5-10s Rest

2x200 @10's Rest

2x50 @5-10s Rest

1x200 @1:00 Min Rest

1x200 All out 

2:00 Min Reset.

Cool Down 200/4:00

4x25 As Few Breaths As Possible

1x100 Choice Stroke Smooth

3700 Yards 86 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

12-29-22 New Years is Approaching!

Warm-up 900/21:00
300 Loosen
4x50 I.M.O D/S @ 1:15-1:30
6x50 -O Kick -E Pull @ 1:15-1:30
4x25 Sprint Cycle @ :45

Main Set 1350/26:00
3 x 200 Desc. 1-3 @3:30-4:30
3 x 100 Desc. 1-3 @ 1:40-2:15
3 x 75 desc. 1-3 @:1:20-2:00
3 x 50 desc. 1-3 @:55-1:15
3 x 25 desc. 1-3 @:30-:45

5x100 Kick W/fins as -25Kick w/ board-50 Swim U/W Max -25 Kick W/ Board @2:45-3:15

5 x 100 pull with buoy and pad  -O non-free, -E Free  @2:15-2:30

6 x 50  -as 25 Scull/25 drill – mix up strokes @1:30

6 x 50 swim W/Fins fast  @1:30
 
Cool Down
4 Min Float 

97 Minutes 385 Yards

12-17-22 Aerobic Free

Warm-up 1000/20:00

300 Loosen

200 Pull w/ Pads 

100 Kick

4x100 @2:00-2:30

#1 25 Kick 75 Free DPS

#2 50 Kick 50 Free DPS

#3 75 kick  25 Free DPS

#4 Easy Speed Freestyle  

Drill 400/8:00

8x50 @1:00-1:30

1-4.-as 25 Scull 25 Catchup 

5-8 -as 25 3 Strokes 6 Kicks,25 Build to Fast

Main Set 2100 45:00

4x25 kick Fast @:45

8x100 Free @15 Seconds Rest

4x25 Free  Fast @:40

6x100 Desc 1-3.4-6 @1:40-@2:10

4x25 No Free Fast @ @:40

4x100 Free Get out of your comfort zone! 10-15 Seconds Rest

Cool Down 200/4:00

8x25 Choice

3700 Yards 77 minutes

12-13-22 Aerobic Free with Mini Sets

Warm-Up 1000/ 18:00
200 Free
100 Back
200 Pull
100 breast
4x50 Desc. 1-4 @1:00
4x25 Sprint Cycle - Or 4x25 Fly drill 3/3/3 @:40
Mini Set #1 500/13:00
2x(5x50) @1:00-1:15
#1 25 kick/25 free
#2 – 25 drill/25 free
#3 – 25 stroke/25 free
#4 – 50 pull breath every 3
#5 – Build
Mini Set#2 400/10:00
8x50(fins) @ 1:15
- as 25 scull 25 U/W max
Main Set 1500/ 30:00
4 x 150’s free descend 1-4
#1 @ :20 rest, #2 @ :15 rest, #3 @ :10 rest
100 pull recover
4 x 100’s free descend 1-4
#1 @ :15 rest, #2 @ :10 rest, #3 @ :05 rest
100 pull recover
4 x 50’s free descend 1-4
#1 @ :15 rest, 2 @ :10 rest, 3 @ :05 rest
100 pull recover
Cool Down 200/4:00
8x25 Choice 

3600 Yards 75 Minutes

12-10-22 Stroke And I.M Saturday

Warm-Up 1000/24:00
300 Loosen
200 25 Kick/25 Drill
200 25 Drill/25 Swim
3x100 I.M @ :15 Rest
Main-Set 2100/47:00
3x
3 x 50 kick Desc. 1-3 @ 1:30
2 x 100- as 50 kick, 50 swim 2:00-2:30
150 IM no fly 3:00-3:30
200 no free @ 4:00-5:00
Mini Speed Set 600/14:00
3x
1x50-As 25 kick, 25 drill @1:15-1:30
1x50  build @1:00
1x50-As 25 drill, 25 scull @1:00-1:15
1x50  FAST @ 1:00-1:15
Cool Down 200/4:00
200 Ez

3900 89 Minutes

11-29-22 Aerobic Swim and kick

Warm Up 1000/22:00

300 swim

200 pull

4 x 50’s kick Desc. 1-4. @ 1:30

4 x 50’s swim Desc. 1-4.  @1:00-1:15

4x25 Sprint cycle @ :40

Aerobic 900/20:00

3x(3x100) @ 10-15 Seconds Rest

1 Swim

1 Kick

1 Swim 

Pull 200/5:00

4x50 Pull @1:00-1:30

-As 25 Free 25 Back

Aerobic/900 20:00

3x(3x100)@ 10-15 Seconds Rest

1 Kick

1 Swim

1 Kick

Pull 200/5:00

4x50 Pull @1:00-1:30

-as 25 Back 25 Free

Scull 20x25 @ :40(fins) 500/12:00

1- Scull

2-Free DPS

3-Scull

4-U/W Max

Cool Down 200/4:00

200 EZ

88 Minutes 3900 yards

6-23-22 Over Distance

Warm-Up 1000/20:00

200 Swim-Kick-I.M-Pull-Swim(Choice)

Sculling-Drill 600/12:00

4×75 (25 scull, 50 swim) @1:30

4×25 Catch-Up Drill @:30

4×50 Desc. 1-4 @1:00

Over Distance 2000/40:00 

4x100 10 Seconds Rest after each 100

3x200 15 Seconds Rest

2x300 20 Seconds Rest

1x400

Warm-Down 100/2:00

100 loosen

74 Minutes 3700 Yards

10-6-20 - Pull, Scull, & Aerobic IM

Warm-up: 900/17:00

300 Loosen

300 as: 25 Streamline K on Bk, 25 Catch-up w/O-K

300 P - Count Strokes

Pull & Scull: 900/16:00

1x100 Front Sc @ :10r

1x300 P - Last 100 Drop PB, Add Strong K @ :10r

1x100 Windshield Wiper Sc @ :10r

1x300 P - Last 100 Drop PB, Add Strong K @ :10r

1x100 Hip Sc @ :10r

Aerobic IM: 1800/37:00

2 Rounds: 

6x25 O:Strong Fl  E:Best Tech. Fr @ :30

2x75 as: 25 Fl, 25 Bk, 25 Br @ 1:30

6x50 Build  O:Bk  E:Br @ 1:05

2x75 as: 25 Bk, 25 Br, 25 Fr @ 1:30

6x25 Fast Fr @ :30

Finishing: 300/6:00

2 Rounds: 

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 as: 12.5 easy, 12.5 Fast @ :30

2x25 Fast @ :30

Warm-down: 300/6:00

300 easy