5-18-26 Three Gear Grind

Warm Up 900/20:00

300 -75 Free -25 Back x3

4x50 @:10-15s Rest Kick

#1 Streamline Flutter Kick on Stomach - Pull to Breath

#2.Streamline Kick on Back 

#3.Streamline Breaststroke kick (Front or Back)

#4.Streamline Dolphin Kick on Back

4x50 @:10-15s Rest

-Odds Free Drill

-Evens No Free Drill

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

Pre Set 600/15:00

2 Rounds  

1x100 @:15s Rest Free -Count Stroke 1st 25 , Stay within +1 stroke for the rest of the 100

2x50 @:10-15s Rest  -25 Fast Kick -25 Swim Holding Kick Speed

4x25 @:10-15s Rest #1.Drill #2.Build #3.Fast #4.Active Recovery/reset

Main Set 1800/40:00

3 Rounds

1x200 @:20s Rest 70%(1st Gear) Effort -Maintain Consistent Stroke Count Per 50 

2x100 @:15s Rest 75-80% (2nd Gear) Descend 1-2

4x50  @:10s Rest (3rd Gear) Descend 1-4 Starting at 80% Effort 

Round 1. Round 2. Pull Round 3. I.M( Keep Fly to 25's Only for I.M)

Finisher 500/10:00

2 Rounds

1x75 @:15s Rest -25 Kick -25 Drill -25 Build

2x50 @:15-20s Rest - Best Average , Same Stroke both 50's ,Strong  Kick  through out

3x25 @:15s Rest #1. Sprint Kick #2. Sprint Swim #3. Active Recovery

Cool Down 200/5:00

200 Choice 

90 Minutes 4000 Yards

5-4-26 The IM Furnace

Warm Up 1100/25:00

400 -100 Free -100 Back -100 Breast -100 Free

6x50 @:10-15s Rest -Odds Pull Breathing 3/5 per 25 -Evens Kick Build to 80%

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

8x25 @:10-15s Rest -Odds as Few Strokes as Possible -Evens as Few Breaths as possible 

Main Set 2400/55:00

3 Rounds. Fast = Stroke - Change Stroke Each Round(you can mix and match strokes)

4x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

2x25 @:15s Rest Fast

1x50 @:30s Rest Fast

1x100 @:30s Rest Active Recovery

1x75 @:45s Rest Fast

1x25 @:15s Rest Fast

1x100 @:30s Rest Active Recovery

1x100 @:45s Rest Fast

1x100 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

3700 Yards 85 Minutes

3-20-26 Race Pace Reset

Warm Up 800/20:00

200 As -100 Free -100 Back

4x50 @:10-15s Rest  Freestyle -Odds Drill  -Even's Swim

4x50 @:10-15s Rest Backstroke -Odds Drill -Even's Swim

4x50 @:15s Rest 

-Odds -25  Scull -25 Free   

-Evens -25  Streamline Kick on Back -25  Backstroke

Pre Set 600/15:00

3 Rounds

1x50 @:15s Rest Freestyle 3Pulls 6Kicks

1x50 @:15s Rest Backstroke 3Pulls  6 Kicks

1x50 @:15s Rest Swim- Build by 25 to 85-90%, maintain stroke count

1x50 @:15s Rest 50 Easy Pull

A.1000/20:00

5 Rounds

1x50  @:15s Rest Drill

2x25 @:30s Rest Fast

1x100 @:15s Rest  Swim Or Pull Active Recovery

B.1000/20:00

4 Rounds

2x50 @:30s Rest -100 Goal Pace

1x50 @:20s Rest Active Recovery

1x25 @:30S Rest 15 yards Fast 10 yards Smooth

1x75 @:20s Rest 80% Effort Hold Technique and Stroke Count

C.400/10:00

8x50 @:20s Rest

Odds-25 Fast -25 Smooth

Evens-25 Smooth -25 Fast

Cool Down 200/5:00

200 Choice

2-27-26 Smooth To Sharp

Warm Up 900/20:00

200 Swim

200 Kick

100 I.M

200 Pull

200 Swim

Pre Set 600/15:00

4x75 @:10-15s Rest Drill 

-Odds -25 Catch Up -25 Finger Tip Drag -25 Zipper 

-Evens -25 1Pull 6Kicks  -25 3p/6k  -25 5p/6k

6x50 @:10s Rest Descend 1-3,4-6

Main Set 2000/50:00

4 Rounds

4x100 @:20s/15s/10s/5s Rest By Round Free 

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

Cool Down 200/5:00

4x50 @ Choice

3700 Yards 90 Minutes

2-9-26 Relentless Rhythm

Warm  Up 1000/25:00

300  Choice Loosen

2x100 @:15s Rest I.M

4x25 @:10s Rest  Choice Stroke- Choice Drill

4x50 @:10-15s Rest Freestyle kick Build  to 80%

4x25 @:10-15s Rest  Choice Stroke Descend 1-4 (4=80%)

4x25  @:15-20s Rest (Fins) Free max 1-2(Goal-none) Breaths

Main Set  2600/50:00

4x100 @:20s Rest Backstroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x100 @:20s Rest Breaststroke Descend 1-4 (4=80%)

1x100 @:30s Rest Active Recovery

4x25  @:15s Rest ½ Fast ½ Smooth

3x100 @:15s Rest Active Recovery #1.Swim #2.Kick #3.Pull

2x100 @:30s Rest All Out 

6x50 @:10s Rest Active Recovery -25 Free No More than 3 Breaths -25 Backstroke

4x50 @:20s Rest All Out

1x300 @ Active Recovery Switch it up every 75

8x25 @:10-15s Rest All Out

Cool Down 200/5:00

4x50 Choice

3800 Yards  90 Minutes

1-12-26 Fast Then Float

Warm Up 600/15:00

200 Swim 

200 Kick

200 Pull

Kick 400/15:00

4x25 @:10-15s Rest Kick ½ Fast ½ Easy

4x25 @:10-15s Rest Kick  ½ Easy ½ Fast

4x25 @:10-15s Rest  Kick All Fast

1x100 @ Active Recovery Swim

Main Set 2600/55:00

2 Rounds

6x75 @:30s Rest -25 Fast -50 Smooth

1x100 @:Reset Active Recovery

3x150 @:30s Rest -50 Fast -100 Smooth

3x100 @:20s Rest Pull Ascend 1-3 

Cool Down 200/5:00

8x25 underwater fly kick as far as you can go, then swim the rest of the lap

3800 Yards 80 Minutes

1-5-25 Power With Patience

Warm Up 900/25:00

300 Choice Loosen Mix it Up every 75

200 Pull (Long Strokes)

4x50 @:10-15s Rest  Drill -Odds 3 Free Strokes 4 Back Strokes -Evens Breast Stroke 1 Pull 3 Second Glide

2x100 @:15s Rest Free Build by 100 To 80% (Start ~50%, increase speed without increasing stroke count)

Pre Set 600/20:00

4 Rounds ( I.M Order by  Round)

1x50 @:15s Rest Kick 

1x50 @:10-15s Rest Drill 

1x50 @:15s Rest -25 Scull -25 Swim 

Main Set 1950

3 Rounds

4x50 @:10s Rest 

#1.Fast And Effortless 

#2-3. Try to hold or increase Speed  

#4. 90%( Hold Form)

2x75 @:15s Rest As 

-25 Build to 70% 

-25 Build to 80% 

-25 Build to 90%

4x25  @:15s Rest Underwater Breaststroke (Go as far underwater as possible, Surface for breath-Submerge again)

4x25  @:15s Rest All Out Choice Stroke

1x100 @ Reset  Active Recovery

Cool Down 200/5:00

4x50 Choice 

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

12-3-25 Race Pace Ready

Warm Up 900/20:00

300 Choice Loosen -Mix Strokes

4x75 @:10-15s Rest Choice Stroke -Odds Kick/Kick/Swim -Evens Swim/Kick/Kick

4x50 @:10s Rest Descend 1-4

4x25 @:10-15s Rest  -Odds 3 Breaths Max -Evens As Few Strokes as Possible

Pre Set  800/20:00

A. (500 Pace)

3x100 @:20s Rest

#.1 Smooth

#2. Strong

#3."Comfortably Hard"

*Take Average #2-3 = 500 Pace per 100

B. (200 Pace)

3x100 @:20-25s Rest

#1.Aerobic

#2.Strong

#3.Fast

*#3 = 200 pace 

C. (100 Pace)

4x50 @:30s Rest

#1. Build

#2.Fast

#3.Faster

#4. Match Or Beat #3.

*#3 & #4 50 splits = 100 pace

Main Set 1800/40:00

A.

1x300 @:30s Rest Try and Hold 500 Pace(Negative split Optional)

4x50 @:10-15s Rest Descend 1-4  #4= 200 Pace

4x25 @:15s Rest 90% Last 10 Yards No Breath

B. 

8x50 @:10-15s Rest Descend 1-4. 5-8 Hold 200 Pace

4x50 @ -25 Build -25 Fast

4x25 @:15s Rest 90% Last 10 Yards No Breath

C. 

4x50 @:30s Rest Try and hold 100 Pace

4x25 @:20s Rest Sprint

4x50 @:20s Rest -Odds Smooth -Evens All Out

Cool Down 200/5:00

4x50 Choice

3700 Yards 85 Minutes

12-1-25 Pop And Power

Warm Up 850/20:00

300 Choice Loosen

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

4x50 @:10-15s Rest Drill #1.-3R 3L #2. Zipper #3. Fingertip Drag #4.Catch Up

6x25 @:10-15s Rest -Odds 1st 10 Yards Fast -Evens Last 10 Yards Fast 

Pre Set 600/15:00

4x25 @:10s Rest Kick Build to Fast

4x50 @:15-20s Rest  Choice Stroke -25 Build -25 Fast 

4x25 @:15-20s Rest Drill - Fast

2x100 @:15s Rest -25 Sprint -75 Distance Per Stroke

Main Set 1400/30:00

8x25 @:15s Sprint Cycle (-½ Fast/½ EZ, -½ EZ/½ Fast, Build, Sprint)

4x50 @:20-30s Rest -25 Build -25 Sprint

6x50 @:10-15s Rest Descend 1-4 Hold Pace 5-6

4x25 @:10-15s Rest Max U/W Dolphin Kick -transition into 6-kick switch

2x100 @:15s  Rest  #1. -25 Kick -25 Drill -50 Swim #2. Negative Split

8x25 @:15s Rest -Odds Build -Evens Sprint

4x50 @:10s Rest Pull W/ Buoy #1. Buoy at Ankles #2. Buoy at Knees #3. Buoy at Thighs #4. No Buoy - Over Kick

Kick 600/15:00

3x100 @:15s Rest Push And Glide As Far as possible off of Each wall Smooth Kick

6x50 @:15s Rest -Odds Swim Drill -Evens Kick Build

Cool Down 200/5:00  

4x50 Choice 

3650 Yards 85 Minutes

11-26-25 Aerobic Engine Builder

Warm Up 900/25:00

400 Every 4th 25 No Free

300 Pull -50 Breathing to the right -50 Breathing to the left

200 Kick

Drill 500/10:00

8x25 @:10-15s Rest

-Odds Freestyle with a Dolphin Kick, 1 Dolphin Kick per Stroke -Evens Fist Drill

4x50 @:10-15s Rest -Odds Finger Tip Drag -Evens 3 Pulls 6 Kicks

1x100  Distance per Stroke -Reduce strokes by 2 each 25 if possible 

Aerobic 1000/25:00

Pick a pace you can hold but don’t want to hold.

Think 80% effort, ~10s rest per 100 if these were repeats.

Example:

1:30 Per 100 =400 @6:00, 300  @4:30, 200 @3:00

1:45 per 100 =400 @7:00, 300 @5:15, 200 @3:30

2:00 Per 100 =400 @8:00, 300 @6:00, 200 @:4:00

1x400 @

1x300 @

1x200 @

1x100 Active Recovery  

Speed 1100/30:00 

2x200 @:20s Rest #2 Faster than #1

3x100 @:15s Rest Descend 1-3

4x50 @:10-15s Rest Descend  1-4

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

Cool Down 200/5:00

4x50 Choice 

11-22-25 Prime The Engine

Warm Up 900/25:00

300 Choice Loosen

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

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

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

Pre Set  600/15:00

3 Rounds 

4x50 @:10-15s  Rest

#1. 1st 15 Yards Fast -Than Cruise

#2. 80% Speed Focusing on Distance Per Stroke

#3. Last 15 Yards Fast

#4. Smooth/Active Recovery(Kick Or Swim)

Main Set 2100/45:00

3 Rounds

1x200 @:20-30s Rest Build to 80-85%

4x50 @:20-30s Rest Rest (Goal 200 Time-Find 50 Pace -2s)

4x50 @:20s Rest -Odds Build to strong -Evens Smooth

4x25 @:15-30s Rest Sprint (Kick, Swim, or Pull)

Cool Down 200/5:00

4x50 Choice 

3800 Yards 90 Minutes

11-15-25 Punch The Pace

Warm Up 900/25:00

300 Loosen

4x50 @:15s Rest Kick -25 Smooth -25 Fast

4x50 @:10s Rest Drill #1. Catch Up  #2. Fist #3. 3R 3L 4. Zipper

8x25 @:10-15s Rest Sprint Cycle ( -25 ½Fast ½Ez, -25 ½Easy ½Fast, -25 Build -25 Fast)

Pre Set 600/15:00

4x25 @:15s Rest Fins Underwater Dolphin or Flutter Kick as far as possible  

4x50 @:10-15s Rest -Odds Kick, Build  -Evens Drill and Build

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

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

Main Set 1900/45:00

8x25 @:15s Rest Sprint

4x50 @:20s Rest Rest Build to Fast

2x100 @:15s Rest -25 Fast -75 Smooth

1x200 @:20s Rest Pull Breathing 3/5 by 50

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

4x25 @:15s Rest Kick -Fast

1x200 @:30s Rest Negative Split

4x25 @:15s Rest Sprint Swim

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

4x25 @:15-30s Rest Sprint Swim

1x200 @ 80% Consistent Speed

Cool Down 200/5:00

4x50 Choice  

90 Minutes 3600 Yards

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

11-1-25 Four-Stroke Fusion

Warm Up 900/20:00

300 Choice - Mix Up Strokes

4x75 @:10-15s Rest I.M Order Kick/Drill/Swim

4x50 @:10s Rest Descend 1-4

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

Pre Set 800/20:00

2 Rounds 

4x25 @:10s Rest I.M

4x50 @ I.M Order Drill/Swim 

1x100 @:15s Rest I.M

Drills

Fly: 3R 3L 3Full,4k 1 Pull 

Back:3 Strokes 6 Kicks, Double Arm Back. 

Breast: 1Pull 3 Second glide 1 Pull 2 Kicks. 

Free: Zipper, Fingertip Drag

Main Set 2000/50:00

4 Rounds

1x200 @:20-30s Rest  As -25 Fly -50 Back -50 Breast -75 Free

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

4x25 @:15-20s Rest I.M Sprint

Cool Down 200/5:00

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

95 Minutes 3900 Yards

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

9-17-25 Breathe Between Sprints

Warm Up 850/25:00

200 Swim

100 Kick

200 Pull

4x75 @:15-20s Rest  -25 Scull -50 Build

1x50 Choice/Smooth

Main Set 2150/50:00

A.

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

6x50 @:10-15s Rest Descend 1-3, 4-6 Build each to 80%

4x25 @:15-30s Rest Choice Stroke Fast

1x100 @ Reset Active Recovery Swim

B.

4x25 @:15-30s Rest Choice Stroke Fast 

1x100 @ Reset Active Recovery Kick

4x50 @:10-15s Rest Descend 1-4 

1x200 @ Reset Active Recovery Pull 

C.

8x25 @:15-30s Rest Choice Stroke Fast

1x200 @ Reset Choice  Active Recovery

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

Cool Down 300/5:00

6x50 @:10s Rest Choice Active Recovery

3300 Yards 80 Minutes

9-13-25 Effort Every Lap

Warm Up 900/25:00

1x200 Choice Loosen

1x200 Choice Drill

1x200 Pull -50 Breathing On Your Right Side -50 Left Side -100 Breathing by 3

4x75 @:10-15s Reset I.M Order Kick/Drill/Swim

Kick 300/10:00

2 Rounds(Change Kicks Between Rounds)

1x25 @:5-10s Rest Kick Smooth

1x50 @:10s Rest Kick Build 

1x75 @:15-20s Rest Kick Fast

Main Set 2100/50:00

4 Rounds -Odd Rounds 100s = Free -Even Rounds Even Rounds 100 =I.M

4x100 @:10-15s Rest Descend 1-4 (#1 Smooth,#4 Strong/Fast)

1x75 @:10-15s Rest  Free Breathing 7/5/3

1x50 @:30s Rest Kick Fast

Cool Down 200/5:00

8x25 Free 2@20, 2@25, 2@30, 2@35 Just Make it.

3500 Yards 90 Minutes

7-19-25 Pace Then Pop

Warm Up 800/20:00

300 Choice Loosen

100 Kick

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

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

Main Set 2600/60:00

2 Rounds

4x100 @:15s Rest Free Descend 1-4

4x25 @:30s Rest Choice Stroke Fast

4x75 @:15s Rest Back Descend 1-4

4x25 @:30s Rest Choice Stroke Fast

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

4x25 @:30s Rest Choice Stroke Fast

Cool Down 300/6:00

6x50 Free Breathing 5/3 by 25

3700 Yards 86 Minutes

7-17-25 Gauge Your Glide

Warm Up 1600/30:00

4x200 @:15-30s Rest Free -Odds Smooth/Dps -Evens Build to Fast Within the 200

4x100 @:15-30s Rest -Odds Free Drill/Swim by 25 -Evens I.M or Non Free 

8x50 @:10-15s Rest Descend 1-4 Free,5-8 Choice

Main Set 2400/60:00

4x200 @:15-30s Rest Free Descend 1-4

4x200 @:30s Rest Pull Breathing 3,5,3,7 by 50

16x50 @:10-15s Rest 1-4,9-12 Freestyle Descend; 5-8, 13-16 I.M Order Swim

Cool Down 200/5:00

4x50 Choice 

95 Minutes 4200 Meters