5-13-26 One More Gear

Warm Up 500/10:00

1x200  Free

1x200  Pull

1x100 Kick

Main Set  3500/75:00

3x200 @:15-20s Rest  (Choice Equipment) Descend 1-3

4x50 @:10-15s Rest 

#1.Fly/Free  

#2.Back/Free 

#3.Breast/Free 

4.All Free

4x50 @:15s Rest Fast Free

2x200 @:15-20s Rest (Choice Equipment) Descend 1-2

2x150 @5-10s Rest

#1. -25 Fly -25 Back -100  Free  

#2. -25 Breast -25 Back -100 Free

2x200 @:15-20s Rest Descend 1-2

4x150 @5-10s Rest

#1.&3. -25 Fly -25 Back -100  Free  

#2.&4. -25 Breast -25 Back -100  Free

2x200 @:15-20s Rest  Rest (Choice Equipment) Descend 1-2

4x100 @:5-10s Rest

#1. & #3. -25 Fly -75 Free 

#2. & #4. -50 Breast -50 Free

Cool Down 200/5:00

200 Choice

4200 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

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  

2-22-25 Deep Focus, Fast Swimming

Warm Up  1200/25:00

300 Free Losen

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

6x50 @:10-15s Rest I.M Switch 

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

4x25 @:10-15s Rest Sprint Cycle  

Set 1  1200/25:00

1x300 @:15-30s Rest Breathing 3/5/7 Per 25, 12-18 Strokes Per 25.

2x150 @:15-30s Rest Pull Build by 50

3x100 @:10s Rest Descend  1-3.

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

4x25 @:15s Rest Sprint

Set 2 900/20:00

6 Rounds

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

1x50  @:15s Rest Ascend to Smooth

Set 3 500/10:00

2  Rounds

1x100 @:10-15s Rest Free 80% Max Effort

1x75  @:10-15s Rest Backstroke, Build. Emphasize Kick/Underwaters.

1x50  @:10s Rest Kick Sprint

1x25  @:15s Rest Choice Stroke Fast

Cool  Down 200/5:00

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

3900 Yards 85 Minutes

10-24-24 Race to the Wall

Warm-Up 1500/35:00

300 Choice

2x100 @:15s Rest I.M 

200  Pull

4x25 @:10s Rest Choice Stroke Drill

200 Kick W/ Fins

4x75 @:15s Rest I.M No Free

100 Free Build

4x25 @:15s Rest W/ Fins No Breath

Main Set 2300/55:00

6x50 @:10s Rest Back -Desc.Stroke Count 1-3. -Desc.Speed 4-6.

1x50 @:30s Rest EZ

3x100 @:15-20s Rest Breast Build 100 by 25 

2x50 @:10-15s Rest Active Recovery

4x25 @:20s Rest Choice All out 

3x50 @:10-15s Rest Active Recovery

1x200 @:30s Rest Choice All Out - Get Your time

4x50 @:10-15s Rest Active Recovery

2x100 @:10s Rest Choice Stroke  All out - Get Your times -Compare to 1st 200

1x300 @:1:00 Min Rest Active Recovery

4x50 @:10s Rest Choice Stroke All Out - Get your times -Compare to 1st 200

Cool Down 300/6:00

1x100 Swim

1x100 Kick

1xDolphin Dive

3900 Yards 96 Minutes

7-6-24 Pace Perfect

Warm-Up 900/25:00

200 Choice 

200 Kick

200 Pull

4x75 @ Rolling I.M

Main Set 2850/60:00

6x125 @:20s Rest -75 Kick-50 Swim

1x200 @:20s Rest -Pull 

3x100 @:15s Rest - Hold a moderate and consistent pace for all 3

4x50  @:10s -Odds Fast -Evens Stroke

1x200 @:20s Rest -Pull Faster than

3x100 @:15s Rest  -Faster than the 1st 100s 

4x50  @:10s Rest  -Odds Fast -Evens Moderate

1x200 @:30s Rest -Stretch it out and get ready for the 100's

3x100 @:10s Rest -Descend Each to Sprint - Rest:30 After Last 100

4x50  @:10s Rest -Odds Fast -Evens Moderate

Cool Down 200/5:00

8x25 Free aiming for 3 breaths max

3950 Yards. 90 Minutes 

2-17-24 Floats, Strokes, and Goggle Jokes

Warm-Up 800/20:00

3x100 @10s  Free 2 Smooth 1 Build

4x75  @10s  Rollin I.M 

4x50  @10s Free Desc. 1-4

Main Set 2700/60:00

2Rounds

3x100 @10s  Desc.1-3

2x100 @5s  Build 

1x100 @30's Rest  Fast 

-

1x300 Pull or Kick EZ

-

2Rounds

1x100   @30's Rest  Fast

2x100  @15's Rest Ascend 1-2

3x100  @10s Rest Ascend 1-3

Cool Down 200/5:00

4x50 Choice Stroke Loosen

3700 Yards 85 Minutes 

2-13-24 Lovestruck Laps

Warm-Up 1000/25:00

300 loosen

3x100 @10s rest Kick

4x50 @10s Rest Desc.1-4

4x25 Sprint Cycle 

Main-Set 2900/60:00 (Keep the intervals Short!)

2x200 @5-10s rest

2x150 @ 5s Rest

2x100 @ 5s Rest

2x50 @ 5's Rest 

50 recover

4x100 @5s Rest Free Desc. 1-4

4x50  @5's Rest -25 Fly -25 Bk

4x50  @5's Rest  -25 Br  -25 Free

4x50  @5's Rest   Free Desc. 1-4

50 Recover 

8x100 I.M @5-10s Rest

Cool Down 200/5:00

200 Loosen 

2-6-24 Fly High, Back Glide, Breast Drive, Free Stride!

Warm-Up 800/20:00

300 Loosen

100 Kick Choice

6x50 @5-10s Rest Desc.1-3 ,4-6 Or Pull Choice equip.

100 Kick Choice

Main Set 2800/60:00

4x25 @5-10s Rest Fly Fast

1x100 @15-30s Rest Choice-Ez

4x50 @10-15s Rest Back Fast

1x200 @30s Rest Choice-Ez

4x75  @15s Rest Breast Fast

1x300 @:30s-1:00 Rest Choice-EZ

4x100 @15-30s Rest Free Fast

1x400 @1:00 Rest Choice-Ez

4x200 @30s Rest -Free Or I.M Fast

Cool Down 300/6:00

6x50 Choice .

3900 Yards 86 Minutes

11-9-23 Velocity and Volume

Warm-Up - 800/20:00

4x100 -Odds Free , -Evens I.M 

4x50 - Desc. 1-4 @ 10s Rest

8x25 - Odds fast/evens easy, any stroke @10s Rest

Kick Set 400/12:00

2x25 Strong Kick @10s Rest

1x100 Fast Kick @15s Rest

2x50 Build Kick @10s Rest

1x100 Fast Kick @15s Rest

1x50 Smooth Kick @

Drill Set(Rotation) 400/10:00

8x50 @ 10s Rest

-Odds 3 Stokes 6 Kicks Free

-Evens 3 Free Strokes 4 Back Strokes. 

Main Set(Choice Equipment) 2100/45:00

7x150 @15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active recovery

7x100@ 15s Rest

1-3. Smooth

4-7. Fastest Possible Average

4x50 @ 10s Rest

Active Recovery

7x50 @ 15s Rest

Fastest Possible Average

Cool Down 200/4:00

200 Smooth- Mix up Strokes.

3900 Yards 91 Minutes

10-17-23 Surfing the Stroke Spectrum

Warm-Up 600/15:00

300 Free - Increase speed every 100.

4x50 @ 10s Rest -Odds Free - Evens Back

4x25 @ 10s Rest -Odds Breast - Evens Fly

Breaststroke and Butterfly Drill Set 400/10:00

4x50 @ 10s Rest - Breast Stroke Drill -3 Second Glide.

4x50 @ 15s Rest -Butterfly single-arm -25 left, -25 right

Race Strategy Set 600/15:00

3x100 @ 10s Rest Alternating -50 Back-50 Free. first 50 strong and second 50 smooth.

4x75  @ 15s Rest -50 Free (25 Fast / 25 Smooth) -25 Back, Fast

Breast & Fly 1150/25:00

4x100 @ 10s Rest -Odds Breast Stroke - Even Freestyle

3x100 @ 10s Rest -50 Free  -25 Breast -25 Butterfly 

3x150 @ 10s Rest -50 Free -50 Breast -50 Free

Stroke Transition  600/15:00

4x50 @ 10s Rest

Odds: -25 Breast -25 Free

Evens: -25 Fly -25 Back

4x100 @ 15s Rest

1st: -25 Free -25 Fly -50 Backstroke.

2nd: 50 Backstroke  -50 Breaststroke.

3rd: 50 Breaststroke -50 Freestyle.

4th: I.M

Cool Down 300/6:00

3x100 @ 2:00

-100 Free -100 Back -100 Breast 

3650Yards 86 Minutes

9-26-23 Butter-Fly Me to the Moon & Back!

Warm-Up 900/25:00

1x300 Free Loosen Trying to do 2-3 Dolphin Kicks off Each Wall.

6x50 @:15 Seconds Rest: 25 Back / 25 Breast 

4x50 @:10 Seconds Rest Free Desc. 1-4

4x25 Dolphin Dive 

Technique Set: 700/18:00

4x50 @:20 Seconds Rest Hand Lead Dolphin Kick

4x100 @:15 Seconds Rest: IM order, 

4x25 @:10 Seconds Rest: Butterfly sprint.

Main Set: 1450/33:00

3x150 @:20 Seconds Rest

1st 150: 100 Free / 25 Butterfly / 25 Backstroke

2nd 150: 50 Free / 50 Butterfly / 50 Free

3rd 150: 100 Backstroke / 25 Butterfly / 25 Free

2x200 @:20 Seconds Rest

1st 200: 175 Free + 25 Butterfly

2nd 200: 150 Free + 25 Butterfly + 25 Backstroke

4x100 @:15 Seconds Rest

Odds 75 Free with emphasis on dolphin kicks off each turn + 25 Butterfly

Evens: 75 Breaststroke + 25 Butterfly

4x50 @:10 Seconds Rest:

Odds: 25 Free / 25 Butterfly

Evens: 25 Backstroke / 25 Butterfly

Equipment: 200/5:00

4x50 @:15 Seconds Rest (with fins)

Odds: 25 Free with strong dolphin kicks off the wall + 25 Butterfly

Evens: 50 Free focusing on smooth, elongated strokes

Cool Down:200/4:00

8x25 -Odds Free -Evens Dolphin Dive

3450 Yards 85 Minutes

7-8-23 Water Warrior Workout

Warm-Up 900/20:00

4x100 Free w/ Fins

4x50 Kick

1x100 I.M

1x100 Pull

4x25 Sprint Cycle

Pre Set  600/ 14:00

3x(4x50) Desc. 1-4 @ 45:-1:20

Round 1  Fins

Round 2 Pads/Pull Buoy

Round 3 Fins and Pads 

Main Set 2300 50:00

20x25 Free -Every 5th 25 is all out @ :30-:45

4x50 Free Active Recovery @1:00-1:30

16x25Free- Every 4th 25 is all out 

1x200 Choice Kick- Active Recovery  @ 1:00 Min Rest

12x25Free -Every 3rd 25 is All out @:30-:45

1x200 Choice Stroke Active recovery  @ 1:00 Min Rest

8x25 Free -every other 25 All out @:30-:45

1x200 -50 Free-50 Back Stroke Active Recovery

4x25 Choice Stroke All Out  @:30-45

Cool Down 300/6:00

100 Swim 

100 Kick

100 -50 Scull - 50 Choice 

4100 Yards 90 Minutes 

5-21-22 Best Average

 Warm-Up 600/12:00

300 loosen

6x50 Desc. 1-3,4-6 Free Or I.M Switch @1:00

Kick 400/10:00

8x50 @ 1:10

-Odd's Build 

-Even 25 Smooth 25 Fast

Drill 300/6:00

6x50 @1:00

-Odds 6k Switch

-Evens Freestyle 3 Strokes 1 Second glide

Main Set 1200/24:00

3x(4x100) @1:30-2:00

Round 1 Find your Average, R2 Average -4, R3 Average -6

Warm Down 200/ 4:00

100 Swim 

100 Kick

2700 Yards  56 Minutes

[A Little] Extra Reading for Thursday's Practice: How Do I Get Faster?!

There are many factors that help us swimmers get faster in the pool. While we only have 3 hours a week in the water, we must be sure we are taking advantage of our time in the pool.

It's not how many yards you put in, it's what you put into the yards!

We can start with the following 3 pointers to help us become faster swimmers!

Pace Awareness. In our workouts, you've seen the terms fast, sprint, all-out, Threshold pace or T-Pace, descend, build, easy, etc. Each of these paces should feel different in the water. Anyone can swim for an hour at one speed! It's important that we are pushing ourselves or letting our bodies rest--when it's needed.

I've put certain sets on intervals and designated a speed for that set. It's important to take advantage of the pace intervals, get your time after each repetition, and try to remain consistent. If you can hold 33s for 10 x 50s @ 1:00 one week, next week try to hold the same time with less rest 50s @ :50 or hold a faster time (32s for 10 x 50 @ 1:00). These are just examples.

For more anaerobic sprint sets (i.e. sprint 25s and 50s) it's important that we are getting 1:1 swim to rest ratio. This allows our body to swim at it's best for each repetition. For more aerobic sets, it is a continuous effort with minimal rest! Science! It's a beautiful thing!


Stroke Rate. We talk about distance per stroke and long strokes, however, too long of a stroke may be less efficient, it's a fine line we walk in swimming. Good propulsion (from your catch, pull and push), low drag (straight body and effective kick), and a 'glide' or 'reach and roll' are all factors in a good, long stroke.  Additionally, rhythm and timing are important parts of our stroke--that is developed over time with practice.


Effective Kick. Kicking in swimming comes in many sizes! We use 2, 4, or 6 beat kicks. 2-beat kicks may be used more during a distance set while 6 or 8 beat kicks are used in sprints! The key to a well-timed kick is when the hand enters the water at the front of the stroke, the opposite leg should kick. This typically happens naturally with most swimmers--so don't focus too much on it but rather one pointed toes and power from the hips (not the knees!). Experiment with your 2, 4, or 6 beat kicks in practice!