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

3-27-26 Hold Then Hammer

Warm Up 800/20:00

200 Swim

200 Pull 

4x50 @:10s Rest Kick

4x50 @:10-15s Rest Build

Pre Set 400/10:00

8x50 @:10-15s Rest

-Odds Drill

-Evens Build

A. 1200/25:00

3 Rounds

1x100 @:15s Pull -75 Free breathe 3/5/7 by 25, 25 Backstroke

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

4x25 @:10s Rest Kick Desc. 1-4

B. 1000/20:00

2 Rounds

4x50 @:10-15s Rest Build to  Fast

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

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

C. 300/5:00

12x25 @:15s Rest 2 fast / 1 smooth x4

Cool Down 200/5:00

200 Choice

3900 Yards 85 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

3-23-26 Strength Speed Mix

Warm Up 1000/25:00

300 Choice

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

6x50 @:15s Rest I.M Switch (Fly/Back Back/Breast Breast/Free x2)

4x50 @:10s Rest  Descend  1-4

Pre Set 400/10:00

8x50 @:10-15s Rest

#1-2 Pull Breathing 3/5  Per  25

#3-4 Kick 80%

#5-6 Swim -25 Drill -25 Swim

#7-8 Swim Build to Fast

A. 1200/25:00

3 Rounds

1x150 @:15s Rest  Pull Breathing 3/5/3 by 50

1x100 @:15s Rest  Swim -Build to Fast Every 25

2x50 @:10s Rest Kick #1. Build #2. Fast

2x25 @:20s Rest Swim -Fast

B. 1000/25:00

2 Rounds

1x200 @:20s Rest Swim -Best Average 

1x100 @:15s Rest  Kick -Build to Fast 

2x50  @:10s Rest  Swim  #1.  Drill/Swim #2. -25 Fast  -25 Smooth

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

Cool Down 200/5:00

200 Choice

3800 Yards 90 Minutes