9-27-25 Catch and Kick

Warm Up  800/20:00

3x100 @ Choice Loosen 

8x25 @:10s Rest Kick Build

4x50 @:15s Rest I.M Right Arm Down Left Arm Back

4x25 @:10s Rest I.M

Pre Set 850/25:00

6x75 @:10-15s Rest -50 Fast Kick -25 Swim

4x50 @:10-15s Rest Drill -25 R Arm (Left hand at Side) -25 Left Arm (Right Hand at Side)

4x50 @ Drill 6 Kick Switch

Main Set 1750/40:00

6x125 @:20s Rest-75 Build -50 Fast

1x100 @ Reset Active Recovery

5x100 @:20s Rest -25 Build -50 Fast -25 Active Recovery

1x100 @ Reset -Active Recovery

4x75 @:20s Rest -50 Fast Fast -25 Active Recovery

Cool Down 200/5:00

200 Choice 

3600 Yards 90 Minutes

5-15-25 Build And Burn

Warm Up 1400/30:00

400 Free Loosen

200 Kick

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

4x75 @:15s Rest Drill of choice

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

4x25 @:10-15s Rest Sprint Cycle 

Kick Set 600/10:00

2 Rounds

8x25 @:10-15s Rest Kick Descend 1-4,5-8

2x50 @:10-15s Rest Kick/Swim

Main Set 2000/45:00

4 Rounds

2x100 @:15s Rest -Build to 90%

2x50 @:10-15s Rest -25 Fast -25 Smooth

1x100 @:30Ss Rest Choice Stroke Best Average 

1x100 @:30s Rest Swim Or Pull Active Recovery

Cool Down 200/5:00

1x50 Back

1x50 Breast

1x100 Choice

4200 Yards 90 Minutes

4-3-25 Full Send

Warm Up 800/20:00

300 Choice Loosen

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

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

4x50 @:15s Rest Choice Stroke Build to 90%

Pre Set 650/15:00

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

4x50 @:15s Rest Pull w/ Paddles -25 Fast -25 Double Arm Back

1x200 @ Done Like a Sprint Cycle (-25 ½ Fast ½ Ez. -25 ½ EZ ½ Fast. -25 Build. -25 Sprint.)

1x50 Active Recovery

Main Set 2000/45:00

4 Rounds

4x25 @:30s Rest -Odds Choice Stroke Sprint (Off The Block) -Evens Cruise

2x50 @:15s Rest -Odds -25 Fast -25 Cruise -Evens -25  Cruise -25 Fast

1x100 @:15s Rest Favorite Stroke Negative Split

1x100 @:15s Rest Choice Kick Build each 25 to fast

1x100 @ Reset Active Recovery(-Odd Rounds Pull -Even Rounds Swim)

Speed 400/10:00

4x25 @:15-30s Rest -No Breath to 15 Meter(Smooth), Race Finish 

4x50 -Odds 15m Sprint into Cruise Finish -Even 15m Cruise into Sprint Finish

4x25  Choice  Stroke All out 

Cool Down 200/5:00

100 Swim 

4x25 -Odds Scull -Evens Swim

4050 Yards 95 Minutes  

3-27-25 Control Your Speed

Warm Up 800/20:00

2x150 @:15s Rest -50 Swim -50 Kick -50 Swim

3x100 @:15s Rest #1.Drill (choice stroke)  #2.Pull(breathe every 3)  #3.Build(focus on stroke count)

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

4x25 @:10s Rest -Odds Scull -Evens Lowest Stroke Count Possible 

Pre Set 600/15:00

6x100 @:10-15s Rest Descend 1-3, 4-6

#1. And #4. Cruise (Zone 2)

#2. And #5. Strong Aerobic Pace (Zone 3)

#3. And #6. Threshold Pace (Zone 4)

A. 900/20:00

2x50 @:15s Rest Ascend From Zone 4 to Zone 3

2x100 @:30s Rest Build to Fast

1x200 @:20s Rest Even Split (Zone 4) 

1x300 @:10-30s Rest Descend by 100 Zone 2-4

1x100  Active Recovery

B.900/20:00

1x300 @:20s Rest Ascend From Zone 4-2

1x200 @:15-30s Rest Neg Split (Zone 3-4)

2x100 @:15-30s Rest -25 Zone 3. -50 Zone 4. -25 Zone 3.(Middle 50 Fast)

2x50  @:15s Rest -25 Zone 3 -25 Zone 5(Maintain Stroke Count)

1x100  Active Recovery 

C. 600/15:00

3x100 @:15s Rest Descend 1-3

12x25 @:10-15s Rest  Choice Stroke-Odds  Zone 3 -Evens Zone 5

Cool Down 300/5:00

100 Back 

100 Free

100 Drill/Swim by 25

4100 Yards 95 Minutes

3-18-25 Heart Rate Pyramid

Warm Up 1000/25:00

300 Free Loosen

4x50 @:10-15s Rest Kick Build 

2x150 @:15s Rest Drill/Swim by 50 (Catch-Up, Fingertip Drag, 3R/3L/3Full, 3strk/6kick/3Strk)

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

Pre Set 700/15:00

2 Rounds

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

4x25 @:10s Rest Fast Kick

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

Main Set (Heart Rate Pyramid) 1600/40:00

1x300 @:20-30s Rest Freestyle Zone 3 (Breathing 3 on odd 50's 5 on Evens)

1x200 @:20s Rest Backstroke Zone 3-4 (3-4 U/W Dolphin Kicks Off Each wall)

2x100 @:15s Rest I.M Zone 3-4 (Fast Transitions)

4x50  @:20-30s Rest  Choice Stroke Zone 5 (Last 15 yrds Increase Tempo-No Breath last 5 yrds)

2x100 @:15-20s Rest Rest Breaststroke Zone 4 (Focus on Glide)

1x200 @:20S Rest Freestyle Zone 3 (Hold Stroke Count)

1x300 @:30s Rest Choice Stroke Zone 2 (Distance per stroke)

Sprint 600/15:00

2 Rounds

1x100 @:30s Rest -50yrds Zone 4, 10s Rest, -50yrds Zone 5

2x50 @:20s Ret -Odds Best Stroke Max Effort -Evens Active Recover Zone 2

4x25 @:15s Rest -Odds 25 Max Effort -Evens -Fast Breakout into Smooth

Cool Down  200/5:00

1x50 Dolphin Dive

1x50 Double Arm Back

1x50 Kick

1x50 Scull

4100 Yards 100 Minutes

 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)

3-8-24 The Lactate Lab

Warm Up 1000/25:00

400 Free Loosen

300 -50 Back -25 Breast

200 -50 Breast -25 Back

100 I.M

Threshold Test Set 600/10:00

3x200 @:30s Rest Best Average(As Fast as you can Hold)

-Average 100 Pace = Threshold Pace

*Example If you Go 2:30 your T Pace is 1:15

Main Set 2250/50:00

3x300 @:30s Rest  -Threshold Pace +3/100 -Control Stroke Rate 

2x200 @:10-20s Rest Threshold Pace

4x100 @:10-20s Rest Threshold pace -1 

4x50 @:15s Rest Threshold Pace -2

6x25 @:15s Rest Sprint

1x200 Pull Breathing 3-5-7-3 by 50 

Cool Down 300/5:00

50 Double Arm Back Stroke W/ a Breast Kick

100 Free

100 Kick

50 Scull

4150 Yards 90 Minutes

10-23-24 Breathe Easy, Swim Hard

Warm Up 800/20:00

300 -75 Free -25 Back

200 Kick -Mix it Up

100 Choice Stroke -25 Scull -25 Build

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

Main Set 2800/60:00

7 Rounds 

1x100 @:10-15s Rest I.M Fast

1x50  @:15s rest Choice  Recovery 

1x200 @:15s Rest Descend To fast by 50 - First 4 Rounds are Pull

1x50 @:30s Rest Choice  Recovery 

Cool Down 450/10:00

1x25 @:30 Breathing Regularly 

1x50 @1:00 breathing Every 3

1x75 @1:30 Breathing Every 5

1x150 @2:15 Breathing Every 7

1x75 @1:30 Breathing Every 5

1x50 @1:00 Breathing Every 3

1x25 @:30  Breathing Regularly 

90 Minutes 4050 Yard

1-20-24 Dive In, Freak Out

Warm-Up 800/25:00

4x200 @10-15s rest

-O -50 Free-50 Back -50 Br -50 Free

-E 100 Free -50 No Free -50 Free

Tech And Drill 600/15:00

6x50 @5-10s Rest Free Drill/ Zipper With Fingertip Drag

6x50 @5-10s Rest Back Drill -25 Right Arm -25 Left arm

Kick 400/10:00

8x50 @10s Rest

-O Flutter Kick

-E Fly or Breast

Main Set 1400/30:00

2x200 @15s Rest  I.M

4x100 @10-15s Rest  -25 Fast Free -25 Ez Bk -25 Fast Free -25 ez Breast

4x50  @10s Rest Free -O Build - Sprint

4x100 @ 10s rest-75 Smooth -25 Sprint

Sprint 600/15:00

3x100 @10-15s I.M

6x50 @:30 Seconds Free Sprint

Cool Down 200/5:00

200 loosen

4000 Yards 100 Minutes

5-16-23 Experience Van Gogh Like Never Before !

 "Starry Night" Warm-Up (700 /17:00)

200 Free (Swim smoothly under the swirling night sky)

100 Backstroke (Let your backstroke mirror the flowing wind in the painting)

100 Pull (Pull yourself through the dreamy landscape)

4x50 I.M by 50 (12.5 yards of each stroke) @:10-:15 Seconds rest (Diversify your strokes like Van Gogh did with his art styles)

100 Kick (Kick against the current of conformity)

"The Potato Eaters" Pull Set (800 /20:00)

4x100 Free with Pull Buoy Desc 1-4 @:10-:15 Seconds rest (Pull with the strength of a hardworking peasant)

8x50 Free with Paddles and fins Desc 1-4 5-8 @:10 Seconds Rest (Navigate through the rural life depicted in the painting)

"Wheatfield with Crows" USRPT (Ultra Short Race Pace Training) Set (800/20:00)

16x25 Free(Choice Equip) @0:30 (fast, race pace) (Fly through the water like the crows through the wheatfield)

200 EZ Or 3:00 Min Break

16x25 Choice Stroke(Choice Equip) @0:40 (fast, race pace) (Feel the urgency of the crows taking flight)

"Sunflowers" Aerobic and Endurance Training (900 /20:00)

3x(200+100)

200=Free Build Each 200 to 80/% @15 seconds Rest (Bloom in the water like the sunflowers in the painting)

100= I.M @ 15 Seconds Rest (Show the variety of your strokes like the variety of sunflowers in the vase)

"Self-Portrait" Drill Set (400 /12:00)

2x50 free 3 Strokes 3 Second Glide @:10-:15 Seconds rest (Express yourself in the water like Van Gogh did on the canvas)

2x50 back single-arm drill @:10-:15 Seconds rest (Reflect on your form like a self-portrait)

2x50 breaststroke 3k 1p, 2k 1p, 1k 1p @:10-:15 Seconds rest (Show the complexity of your stroke like the complexity of human emotion)

2x50 Fly Drill 2-2-2 @:10-:15 Seconds rest (Fly like the bold brushstrokes in Van Gogh's work)

"Café Terrace at Night" Cool Down (200 /4:00)

200 (Ease into the cool-down like the calm night at the café terrace)

3800 Yards 93 Minutes

3-23-23 Fast Paced Free And I.M Practice

W-U 900/ 20:00

200 Loosen

4x50 @1:00-1:45

 -O Kick -E Back Stroke

4x75 @2:15-2:30

-O 25Drill 50Swim -E 50Drill 25Swim

4x50 @:50-1:30

Desc. 1-4

Endurance(Choice Equip)900/ 16:00

4x100 Pull Desc. 1-4 @1:15-2:15

2x200  Negative Split 2nd 200@ 3:15-4:00

4x25 Free Fast @:30-1:00 

Main-Set(Choice Equip)1800 45:00

4 x 50 freestyle Desc 1-4 @ :50-1:30

4 x 50 I.M.O D/B @ 1:10-1:45

8 x 25 free sprint @ :30-1:00 

1:00 Break.

8 x 25  Choice stroke sprint @ :35-1:00 

4 x 100 Desc 1-4. freestyle @1-:15-2:15

4 x 50  Backstroke  Desc 1-4. @ 1:00

8 x 25  Free sprint @ :30-1:00

8 x 25  I.M.O ( I.e 2 Fly 2 Back 2 Breast 2 Free) As -25 Drill -25 Fast @:35-1:00

Cool Down 200/4:00

200 Ez

3800 Yards  85 Minutes 

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

2-4-23 More Speed!

W-U 900/24:00

200 loosen

4x50 Flutter Kick @1:30

3x50 I.M Switch @1:00-1:30

2x75 Desc. Each 75 @2:15-2:30

4x50 @1:30

-25 Scull -25 -Catch-Up W/ Strong Kick

Main Set(Choice Equip) 1800/ 42:00

6 x 25 swim @ :45 FAST

4 x 100 Active Recovery @  1:45-2:15

6 x 25 swim @ :45 FAST

4 x 100 Active Recovery @ 1:45-2:15

6 x 25 swim @ :45 FAST

4 x 100 Active Recovery @  1:45-2:15

6 x 25 swim FAST @ :30

Cool Down 200/4:00

200 Smooth

70 Minutes 2900 Yards 

10-6-22 Over Distance Sprints

W-U 900/20:00
300 Loosen
4x50 Scull/Build Or I.M D/S @1:00-1:30
6x50 Desc.1-3,4-6 @ 1:00-1:30
4x25 Sprint Cycle @ :30-:45
Drill 500/12:00
4x75 -25 Bodyline Kick -25 Single Arm-25 Catch-Up @2:00-2:30
4x50 Max E Free @1:00-1:30
Long Sprint(Choice of Equipment) 1400/28:00
2 Rounds
1x300 Max E Free @6:00-7:00 
4x100 All Out Free @2:00-3:00
Mid Sprint ( Choice of Equipment) 1200/26:00
2 Rounds
1x250 Max E Free  @ 5:00-5:30
2x25 All Out @:30-1:00
1x200 Max E Free @4:00-4:30
2x50 All Out @1:00-2:00
Cool Down 100/2:00
100 Smooth

88 Minutes 4100 Yards

3-15-22 - Aerobic & Short Burst Speed

Warm-up: 1300/26:00

200 Loosen

2x100 Steady Kick

4x100 IM - O:Drill  E:Swim @ 1:30-2:00

    Freestyle Option - 50 Catch-up, 50 Max Efficiency Free - Count Strokes

200 Pull - Count Strokes

12x25 Sprint Cycle @ :30

Aerobic: 1700/32:00

2x75 Max Efficiency Free - Count Strokes @ 1:15-1:30 (longer rest)

4x75 Max Efficiency Free - Hold Stroke Count @ 1:10-1:25 (medium rest)

6x75 Max Efficiency Free - Hold Stroke Count @ 1:05-1:20 (shorter rest)

1x200 Pull - Focus on Catch & Pull @ 3:00-4:00

6x50 Max Efficiency Free - Hold Stroke Count @ :40-:50 (shorter rest)

4x50 Max Efficiency Free - Hold Stroke Count @ :45-:55 (medium rest)

2x50 Max Efficiency Free - Hold Stroke Count @ :50-1:00 (longer rest)

Short Burst Speed: 600/12:00-15:00

3 Rounds: 

4x25 3 Cycles Fastest Possible @ :30-:45

1x100 Max Efficiency Free - Count Strokes / Stretch Out @ 1:30-2:00

IM Option - IMO by Round & 100 IM

Warm-down: 400/8:00

400 easy

4-22-21 - Kick & Short Sprint

Warm-up: 1100/23:00

200 Loosen

4x100 as: 25 Drill, 25 Swim @ 1:30-2:00

6x50 Best Tech. Free @ :45-:55  OR  IM Switch @ :50-1:05

8x25 Sprint Cycle @ :30

Kick: 1000/18:30

6x25 Strong Free Kick or Best Tech. Free w/Strong Kick @ :35

2x100 Best Tech. Free w/Strong Kick @ 1:30-2:00

6x25 Strong Fly Kick or Best Tech. Free w/Strong Kick @ :35

2x100 Best Tech. Free w/Strong Kick @ 1:30-2:00

6x50 All Out Kick or Catch-up Free w/All Out Kick @ 1:10

Short Sprint: 2100/45:00

3 Rounds: 

4x100 as: 75 Best Tech. Free, 25 Choice Fast @ 1:30-2:00

2x25 All Out Kick @ :40

6x25 All Out @ :35

1x100 Active Recovery @ Reset