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

5-22-26 Smooth Criminal

Warm Up 800/20:00

300 Loosen

4x50 @:10s Rest Kick

#1-2. Flutter Kick

#3-4. Choice

4x50 @:10s Rest Choice Stroke Drill/Swim

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

Kick Ladder 500/10:00

2 Rounds

1x25 @:10s Rest Build to Fast 

1x50 @:10s Rest  -25 Smooth - 25 Fast

1x75 @:10s Rest Build To Fast

1x100 @:10s Rest Maintain 80-90% Effort

Pre Set 400/10:00

1x100 @:15s Rest Distance Per Stroke Free

2x50 @:10s Rest #1. Drill/Swim  #2. Build

1x100 @:15s Rest Free 70% Effort -Maintain Low Stroke Count

4x25 @:10s Rest -Odds Fast Kick -Evens Easy Swim

Main Set 2000/45:00

3x200 @:20s Rest Hold Pace  60/70%

4x100 @:15s Rest Hold  Pace 70/80%

1x100 @:Reset Active Recovery

6x50 @:10-15s  Rest -Odds  70%  -Evens 80%

1x100 @ Reset Active Recovery

3x100 @:15s Rest 80%

4x50 @:20s Rest 90%

Cool Down 200/5:00

200  Choice

3900 Yards 90 Minutes

3-25-26 Kick Pull Fire

Warm Up 800/20:00

200  Swim

200 Pull

8x25 @:10s Rest 

-2x25 Drill 

-2x25 Build(Swim) 

-2x25 Kick 

-2x25 Fast(Swim)

4x50 @:10s Rest  

-Odds Swim -25 Smooth -25 Fast 

-Evens Kick Build to  fast

Pre Set 600/15:00

3 Rounds

1x150 @:10s Rest -Pull, Catch Up Drill(Breathing 3/5/3 By 50)

1x50 @:15s Rest  -Pull, 1st 15 Yards Fast -10 Yards Smooth

A.1000/20:00

2 Rounds

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

2x100 @:15s Rest #1 Catch Up Drill #2. Build to Fast

4x25 @:10-15s Rest -Odds Smooth  -Evens Fast

B. 800/20:00

2 Rounds

1x200 -150 Pull (Breathing 5/3/5 Per 50) -50 Drop Buoy Engage Legs Kick Fast

4x25 @:15s Rest -Fast Kick

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

USRPT/400/10:00

16x25 @:10-15s Rest

- choose a goal time,hold it as long as possible. 

-miss once = skip one 25

-miss twice = done

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes

2-16-26 Tempo Into Turbo

Warm Up 1000/25:00

300 Choice -Every 3rd 25 Drill

6x50 @:10s -Odds Kick -Evens 

4x50  @:10-15s Rest Descend 1-4

4x50 @:10-15s Rest -25 Scull -25 Swim

Main Set  2500/55:00

3x200 @:20s Rest #1. Pull(breathing 3/4/5 by 50) #2. Swim Negative Split 3. Build each 50 to 80%

4x50 @:10-15s Rest  Descend 1-4

1x100 @:30s Rest Active Recovery

2x300 @:30s Rest Hold  Steady Aerobic Pace Last 100 must match first 100 time

6x50 @:10-15s Rest Descend 1-3. 4-6 Hold #3 Pace

1x100 @:30s Rest Active Recovery

4x100 @:15s Rest Hold 80-85 Percent Effort (Try and maintain Stroke Count)

4x50 @:15s  Rest -Odds Build -Evens Last 15 Yards Fast(1st Yards Smooth)

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

4x25 @:20s Rest Fast

Cool Down 200/5:00

4x50 Choice 

3700 Yards 85 Minutes

10-15-25 Fire Then Flow

Warm Up 800/15:00

300 Choice Loosen

4x50 @:10-15s Rest Choice Stroke -25 Kick -25 Swim 

4x50  @:10-15s Rest

#1. Catch Up

#2. 3Right Stroke 3Left Strokes

#3.  Fist

#4. Zipper Drilll

8x25 @:10-15s Rest Sprint Cycle 

Pre Set 600/10:00

4x25 @:10s  Rest Streamline Underwater as far as possible off the wall-After Swim Ez  To wall

4x50  @: 10-15s Rest

-Odds, Kick Builld 

-Evens, -25 Drilll -25 Build

4x50  @:10-15s Rest Descend 1-4

4x25 @:10-15s Rest  -Odds Drill -Evens Fast

Main Set 2000/45:00

A. 500

4x25 @:15-20s Rest Choice Stroke Fast

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

4x50 @:10-15s Rest  Descend  1-4

1x100 @Reset Active Recovery

B. 700

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

3x100 @:15-20s Rest -75  Build  -25  Fast

4x25  @:10-15s Rest Kick Fast

1x100 @ Reset Active Recovery

C.850

4x25 @:10s Rest Distance Per Stroke 

3x50 @:15s Rest Build Each to Fast

3x100 @:15s Rest  -25 Sprint  -75 Smooth

1x100 @1:00 Min Rest Active  Recovery

1x100 @:30s Rest  Choice Stroke Build

4x25 @:15s Rest All Out

Cool Down 200/5:00

4x50 -25 Double Arm Back -25 Smooth

3650 Yards 85 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  

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

4-12-25 Legs and Lungs

Warm Up 900/20:00

3x100 @:10-15s Rest #1. Swim #2. Kick/Swim by 25 #3. Drill/Swim by 25

6x50 @:10-15s Rest -Odds Kick Build -Evens Drill/Swim(Build the Swim)

4x50 @:10-15s Rest #1.-2. Distance Per Stroke #3.-4. Build to Fast

4x25 @:10-15s Rest Sprint Cycle

Pull And Kick 1000/20:00

4x75 @:10-:15s Rest Pull -Odds Free -Evens No Free

4x50 @:10s Rest Kick Descend 1-4. 

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

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

Power And Mid-Distance 1100/25:00

2x200 @:15-20s Rest Zone 3 (Strong and Aerobic)

6x50 @:10-15s Rest Choice Stroke  Descend 1-3,4-6

2x100 @:15-30s Rest No Free Build to Sprint

4x50 @:15s Rest -Odds Sprint -evens Active Recovery

Stroke And Strength 800/15:00

4x75 @:15s Rest Rolling I.M (#1 Fly/Back/Br, #2 Back/Br/Fr, etc.)

4x25 @:5-10s Rest Choice Stroke Descend 1-4

4x50 @:10-15s Rest Choice Strokee -Odds 1st 15 Yards Fast -Evens Last 15 Yards Fast

8x25 @:10-15s Rest  Pull No Free Build to a Fast Finish

Cool Down 200/5:00

100 Drill/Swim

100 Easy Back Or Breast

4000 Yards 85 Minutes

1-11-25 All Systems Go

Warm Up 900/20:00

300 Loosen 

4x75 @:10-15s Rest I.M Order  K/D/S by 25

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

4x25 @:10-15s Rest Sprint Cycle -Choice Stroke

Pre Set 650/15:00

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

6x25 @:15-30s Rest Max Underwater (Fins Optional)

6x50 @:10-15s Rest #.1-3 Free Breathing 3/5/7  #.4-6 Max Underwaters off Each wall

Main Set 2250/50:00

3 Rounds

1x200 @:15-30s Rest -Pull(Buoy,Pads) Breathing 3/5 by 50

2x75 @:15-30s Rest Choice Stroke Build to Fast

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

4x25 @:15s Rest Fast -Odds Rounds Free -Even Rounds No Free

2x50 @:15s Rest -25 Fast -25 Smooth 

Cool Down 200/5:00

200 Loosen

4000 Yards 90 Minutes

1-3-25 Focus and Fire

Warm Up 900/25:00

300 Loosen

4x75 @:10-15s Rest -Odds, Kick/Swim/Drill -Evens, Kick/Drill/Swim

3x50 @:10-15s Rest -25 Scull -25 Build

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

Main Set 2700/60:00

3 Rounds

6x50 @:15s-20s Rest -Odds Build to Fast -Evens Smooth

3x50 @:10-15s Rest I.M Switch

4x25 @15s Rest Choice Stroke Fast

6x50 @:15s Rest -Odds Sprint -Evens Build to Fast

1x50 @:30s-1 Min Rest Active Recovery

Cool Down 300/5:00

2x50 @:10-15s Rest Double Arm Backstroke w/ a Breastroke Kick

2x50 @:10-15s Rest Swim 

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

3900 Yards 90 Minutes

12-28-24 New Year’s Countdown

Warm Up 700/15:00

2 Rounds

1x100 @:10-15s Rest Free 

1x50 @:10-15s Rest No Free 

1x50 @:10s Rest Kick 

1x50 @:10-15s Rest Choice Stroke Build

Main Set 2800/60:00

4 Rounds (Choice Equipment)

4x50 @ -25 Drill -25 Swim

2x100 @:20s Rest  Done like a Sprint Cycle (Fast/Ez Ez/Fast Build Sprint)

1x200 @:20s Rest Negative Split 80%/90%

1x100 @:30s Rest Active Recovery

Power Set 500/10:00

2 Rounds

1x25 @:10-15s Rest 1/2 Scull 1/2 Superman Kick

1x50 @:10-15s Rest Build 

3x25 @:10-15s Rest Sprint

1x50 @:30s Rest Active Recovery

Cool Down 200/5:00

200 Choice 

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

12-2-24 Chasing the Clock

Warm Up 1000/25:00

400 Build - Start Easy, End the 400 at Moderate Speed (70-80%)

300 Pull Breathing every 3/5 by 25

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

2x50 @:10-15s Rest -25 Scull -25 Drill

Main Set 2600/60:00

4 Rounds 

1x100 @:15s Rest Choice Stroke Build to Fast

2x75 @:15s Rest Choice Stroke  Kick/Drill/Swim

4x50 @:10-15s Rest  Choice Stroke #1. Fast/Ez #2. Ez/Fast #3. Build #4. Sprint

1x50 @:15s Rest Choice Stroke Perfect Technique 

1x150 @:20-30s Rest Choice Equipment/Stroke Build to Fast

Cool Down 200/5:00

1x50 Kick

2x25 Scull

1x100 Swim

90 Minutes 3900 Yards

11-27-24 Speed and Smooth

Warm Up 800/20:00

300 Loosen

200 Kick -50 Smooth -50 Fast

200 Pull Breathing 3/5 by 25

4x25 @:10-15s Rest Choice Stroke Drill

Main Set 3050/65:00

Set 1 

3 Rounds

6x25 @:15s Rest Choice Stroke Build to 90%

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

2x125 @:20s Rest -25 Free -25 No Free

Set 2 

2 Rounds

4x25 @:10-15s Rest Fast Kick

4x50 @:10-15s Rest Drill/Build by 25

1x200 @:30s-1:00 Min Rest Free Negative Split -100@70% -100@90% 

1x50 @:30s-1:00 Min Rest Rest Active Recovery 

Cool Down 300/6:00

4x50 @:10-15s Rest -25 Free -25 Back

1x100 Choice 

 

4150 Yards 91 Minutes

3-21-24 Twenty Thousand Leagues Under the Seas

Warm Up 1000/25:00

200 Free Loosen

2x100 @ 10s Choice  Kick

4x50  @ 10s I.M.O D/S

200 Pull

4x50 @ 10s  No Free Build to 80%

Pre Set 700/20:00

4x50  @5-10s Kick w/ Fins Desc. 1-4 To Fast

1x200 @10-15s I.M k/S

4x25  @10s Choice Stroke Sprint Cycle 

2x100 @10s Choice Stroke Build 

Main Set 2100/45:00

12x25 Choice @10-15s  -O Fast -E Smooth

12x50 Choice @10-15s  -O -E Smooth

6x100 Free @10-15s  -O -E Smooth

3x200 Free @15s  Build by 50 Trying to negative Split

Cool Down 200/5:00

8x25 @5-10s

-O Double Arm Back Stroke - Dolphin Dive

4000 Yards 95 Minutes

1-18-23 Swimming Through Winter

Warm-Up 1000/25:00

3x100 @10s Rest  Last 25 No Free 

12x25 @ 5-10s Rest

- O Streamline Kick -E Choice Stroke Drill 

3x100 @ Pull W/ a Buoy  

4x25  @ Sprint Cycle  

Underwater Power 400/10:00

16x25 @5-10s Rest  

- Odd: Underwater Dolphin Kick as far as Possible-Into Smooth Free, -E Fly or Back Stroke 

Main Set 1600/40:00

    2 Rounds (RD1 No Equip RD2 Choice Equip)

1x200  @10s Rest Free, Steady/Slightly Uncomfortable pace 

4x25   @15s Rest-1 Free All out  

4x100  @10s rest Desc. 1-4

4x25   @15s Rest All Out Free  

Speed Set 700/20:00

3x100 @10-15s Rest I.M

6x50  @10s rest Free,3-6 U/W Dolphin Kicks Desc. 1-3,4-6 

4x25  @15s Rest  -Choose Stroke, Sprint 

Cool Down 200/5:00

8x25 Dolphin Dive

3900 Yards 100 Minutes

11-13-20 - Kick, Pull, Swim & Power

Warm-up: 1200/20:00

200 Loosen

200 Steady K

200 P - Count Strokes

8x50 Best Tech. Fr - Max Efficiency @ :40/:45+

8x25 Sprint Cycle @ :30

Kick, Pull, Swim: 1200/24:00

3 Rounds: 

8x50 @ 1:00

R1. Kick - O:Strong  E:Fast

R2. Pull - BC5-6

R3. Swim - Hold Best Average

Power/Pull: 1200/22:00

2 Rounds: 

2x25 P - PB @ Ankles @ :35

2x25 P - PB @ Knees @ :35

1x200 P - Count Strokes @ 2:40/3:10

2x50 Br P - Drag Legs @ 1:10

1x200 P - Count Strokes @ 2:40/3:10

Speed: 300/7:00

2 Rounds: 

2x25 Fast thru 15 @ :35

2x25 Last 10 Fast @ :35

2x25 Fast @ :35

Warm-down: 300/6:00

300 easy