Chris Dowd 10/23/26 Chris Dowd 10/23/26

October 23, 2026

300 Swim
4 x 50 Drill / Swim by 25
4 x 25 Free - 3 / 2 / 1 / 1 Breath
4 x 50 Kick / Swim by 25
- - - - -
Repeat 2x
- 2 x 25 Underwater Kick
- Rest :20
- 2 x 25 UWK to 15M the Breakout
- Rest :20
- 4 x 25 UWK to 12.5 the Breakout
- 2 x 50 Kick - Choice - Build
- Rest :20
- 4 x 50 Free - Stroke Count Golf
- 1 x 50 Choice - Smooth
- 4 x 25 Free - FAST
- 1 x 50 Choice - Smooth

2 x 25 Specialty - Long
1 x 50 Free - DPS
2 x 25 Specialty - Build
1 x 75 Free - Smooth
1 x 50 Specialty - FAST
1 x 125 Smooth
4 x 50 Kick / Swim by 25
- - - - -
Cool Down

Chris Dowd 10/10/26 Chris Dowd 10/10/26

October 10, 2026

300 Swim
1 x 200 Kick / Swim by 50
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS, Good Walls
4 x 25 IMO
4 x 50 IMO - Stroke / Free
4 x 75 IMO - 25 Stroke / 50 Free
1 x 50 Free - Easy
4 x 50 Best Stroke - Hold Pace
1 x 50 Free - Easy
1 x 50 Best Stroke - FAST

Fins:
- 8 x 25 Kick
Odds = Underwater
Evens = Build
- 1 x 50 Free - Easy
- 4 x 50 Choice - DPS
- 1 x 100 Easy
- - - - -
Cool Down

Chris Dowd 10/2/26 Chris Dowd 10/2/26

October 2, 2026

300 Swim
2 x 100 Kick / Swim
4 x 50 Drill / Swim
4 x 50 DPS
- - - - -
4 x 100 Free - Rotate FAST 25

8 x 50 Speed Play
   #1, 5 = Build
   #2, 6 = Fast Breakout & Finish
   #3, 7 = FAST
   #4, 8 = 25 FAST / 25 Easy
1 x 100 Free - Smooth
16 x 25 Choice
   1 FAST / 1 Easy
   2 FAST / 2 Easy
   3 FAST / 1 Easy
   2 FAST / 2 Easy
   1 FAST / 1 Easy
1 x 50 Easy
1 x 50 Choice - FAST
1 x 50 Easy
1 x 50 Choice - FAST
1 x 50 Easy
2 x 75 Kick / Drill / Swim
2 x 100 Free - Smooth
- - - - -
Cool Down

Chris Dowd 9/18/26 Chris Dowd 9/18/26

September 18, 2026

300 Swim
3 x 100 Drill / Swim / Kick / Swim by 25
8 x 50 Free
   Odds = Drill - L/R Balance, Single Switch, Triple Switch
   Evens = Swim
- - - - -
3 x 100 Free - Descend 1→3
Rest :30
1 x 50 Swim - FAST
1 x 50 Easy

2 x 100 Free - Sprint the Black
Rest :30
3 x 50 Swim - Descend 1→3
1 x 50 Easy

1 x 100 Swim - Build
Rest :30
5 x 50 Swim - Descend 1→3, Hold 4&5
1 x 50 Easy
Rest :30

1 x 100 Free - FAST*
   Just Make The Interval!!!
6 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

Chris Dowd 8/20/26 Chris Dowd 8/20/26

August 20, 2026

300 Swim
4 x 50 Free - Build by 25
4 x 50 Kick
4 x 25 Swim - Build to FAST
- - - - -
1 x 200 IM
6 x 25 Fly - Strong
2 x 50 Free - FAST
1 x 50 Free - Smooth
Rest :30
1 x 200 IM
3 x 50 Back - Strong
2 x 50 Breast - FAST
1 x 50 Free - Smooth
Rest :30
1 x 200 IM
6 x 25 Breast - Strong
2 x 50 Back - FAST
1 x 50 Free - Smooth
Rest :30
1 x 200 IM
3 x 50 Free - Strong
4 x 25 Fly - FAST
1 x 50 Free - Smooth
- - - - -
Cool Down

Chris Dowd 7/22/26 Chris Dowd 7/22/26

July 22, 2026

300 Swim
2 x 100 Choice - Drill / Swim by 50
4 x 50 IMO - Kick / Swim by 25
- - - - -
6 x 50 Choice - Build
1 x 100 Free - Strong
1 x 100 Free - Easy

4 x 50 Choice - Build
2 x 100 Free - Strong
1 x 100 Free - Easy

2 x 50 Choice - Sprint
3 x 100 Free - Strong
1 x 100 Free - Easy

2 x 50 Free - Sprint
4 x 100 Free - Strong
1 x 100 Free
- - - - -
Cool Down

Chris Dowd 7/21/26 Chris Dowd 7/21/26

July 21, 2026

300 Swim
1 x 200 Kick / Swim by 50
2 x 50 Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)
4 x 100 Free - Build
1 x 300 Free (pull optional)
2 x 100 Free - Strong
2 x 50 Free - Faster
1 x 100 Easy

4 x 50 Kick - Variable Sprint
2 x 100 Swim - Easy
- - - - -
Cool Down

Chris Dowd 7/14/26 Chris Dowd 7/14/26

July 14, 2026

300 Swim
6 x 50 Drill
2 - L/R Balance
2 - Single Switch
2 - Triple Switch
4 x 50 Free - DPS
- - - - -
2 x 200 Free - Moderate
1 x 200 Free - Faster
1 x 100 Kick - Build
2 x 50 Free - Strong
1 x 100 Easy

1 x 200 Free - Moderate
2 x 100 Free - Faster
2 x 50 Choice - Kick
2 x 50 Free - Strong
1 x 100 Easy

4 x 50 Drill / Swim by 25
4 x 50 Kick / Swim by 25
- - - - -
Cool Down

Chris Dowd 6/29/26 Chris Dowd 6/29/26

June 29, 2026

300 Swim
3 x 100 25 Kick / 25 Drill / 50 Swim
Drills: L/R Balance, Single Switch, Triple Switch
4 x 50 Free - DPS
- - - - -
1 x 400 Free - DPS
2 x 50 Kick - Build
4 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 200 Free - DPS
2 x 50 Kick - Build
2 x 50 Free - Faster
1 x 100 Easy
Rest :30

1 x 100 Free - Build
2 x 50 Kick - Build
1 x 50 Free - Faster
1 x 150 Easy

3 x 100 Drill / Swim by 50
- - - - -
Cool Down

Chris Dowd 6/18/26 Chris Dowd 6/18/26

June 18, 2026

300 Swim
2 x 100 Back or Free - Drill / Swim by 50
2 x 100 Breast or Fly - Drill / Swim by 50
1 x 100 IM - Kick
2 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS
Rest :30
4 x 50 IMO - 25 Stroke / 25 Kick
4 x 50 IMO - 25 Stroke / 25 Free
4 x 100 IMO - 50 Stroke / 50 Free
Rest :30
1 x 200 IM or IM Combo
1 x 100 Free - DPS

4 x 50 Kick on Back - w/ Fins
4 x 50 Free - DPS
- - - - -
Cool Down

Chris Dowd 6/9/26 Chris Dowd 6/9/26

June 9, 2026

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
- - - - -
6 x 100 Free - Progressively Faster by 2
1 x 100 Swim - Smooth
2 x 50 Kick - Fast in the Black

4 x 100 Free - Descend 1→4
1 x 100 Swim - Smooth
2 x 50 Kick - Build

2 x 100 Free - Fast
2 x 50 Kick - FAST
1 x 100 Free - DPS

4 x 50 Drill / Swim by 25
- - - - -
Cool Down

Chris Dowd 5/27/26 Chris Dowd 5/27/26

May 27, 2026

300 Swim
1 x 300 IMO - Drill / Swim
4 x 50 IMO - Kick
2 x 50 Free
- - - - -
2 x 50 Free - DPS
1 x 100 Breast / Free by 50
1 x 150 Back / Breast / Free by 50
1 x 200 IM or IM Combo
1 x 50 Easy
Rest :30
4 x 50 Kick - Sprint the Black
1 x 100 Easy
Rest :30
1 x 200 Stroke or IM
1 x 150 Fly / Back / Breast by 50
1 x 100 Best Stroke - Build
2 x 50 Free - Fast LEGS
1 x 50 Easy

4 x 50 Kick / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

Chris Dowd 5/19/26 Chris Dowd 5/19/26

May 19, 2026

300 Swim
1 x 200 Drill / Swim by 50
Drills: Balance, Triple Switch
2 x 50 Kicks
4 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)

4 x 100 Free - Descend
1 x 300 Free (pull optional)
2 x 100 Free - Strong
1 x 50 Free - Easy
2 x 50 Free - Faster
1 x 50 Easy

2 x 50 Kick - Build
4 x 50 Variable Sprint
1 x 100 Swim - Easy
- - - - -
Cool Down

Chris Dowd 5/11/26 Chris Dowd 5/11/26

May 11, 2026

300 Swim
1 x 200 Drill / Swim / Kick / Swim by 50
2 x 100 Free - DPS
2 x 50 Free - Strong
- - - - -
1 x 300 Free (pull optional)
4 x 50 Kick - Build

2 x 150 Free - DPS
4 x 50 Free - Build

3 x 100 Free - Descend 1→3
4 x 50 Free - Faster
1 x 100 Easy

1 x 200 Free - Strong

4 x 50 Drill / Swim by 25
- - - - -
Cool Down

Chris Dowd 5/7/26 Chris Dowd 5/7/26

May 7, 2026

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 Choice
Odds = Drill
Evens = Swim
- - - - -
3 x 100 Free - Descend
2 x 50 Specialty - No Free
1 x 100 Easy

2 x 100 Free - Build
4 x 50 Specialty - Build, No Free
1 x 100 Easy

1 x 100 Free - Strong
6 x 50 Specialty - Descend 1→3, 4→6
1 x 100 Easy

1 x 100 Specialty - Strong

4 x 50 Choice - Kick / Swim
1 x 200 Free - Easy
- - - - -
Cool Down

Chris Dowd 4/29/26 Chris Dowd 4/29/26

April 29, 2026

300 Swim
6 x 50 IMO - Drill / Swim by 25, No Free
   Drills: Fly - Body Dolphin with scull (press chest down)
   Back - Triple Switch (balance drill / 3 strokes / balance drill)
   Breast - 1 Pull → 2 Kicks (keep hips up)
4 x 50 Free - Descend 1→4
- - - - -
Repeat 2x
- 2 x 50 Free - Build
- 2 x 50 Stroke - Build or Stroke / Free by 25
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - Choice
- 1 x 100 Easy

3 x 100 Stroke* / Free by 50
2 x 100 Stroke* / Free by 50
1 x 100 Stroke* / Free by 50
   Same stroke within a set, but change stroke each set
1 x 100 Easy
Rest :30

1 x 100 Choice - Stroke, Strong
1 x 200 Easy
- - - - -
Cool Down

Chris Dowd 4/25/26 Chris Dowd 4/25/26

April 25, 2026

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 200 Free - Smooth
2 x 100 Free - Faster
4 x 50 Free - Build
1 x 100 Easy

1 x 300 Free - Smooth
3 x 100 Swim / Kick by 50
6 x 50 Swim - Choice
Odds = Build
Evens = FAST
1 x 100 Easy

4 x 50 25 Drill / 25 Swim
- - - - -
Cool Down

Chris Dowd 4/9/26 Chris Dowd 4/9/26

April 9, 2026

300 Swim
1 x 200 Drill / Swim
4 x 25 Choice - Kick
4 x 25 Choice - Swim, DPS
2 x 50 Free - DPS
- - - - -
3 x 50 Choice - 100 Pace + :02
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace + :01
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace
1 x 100 Free - Smooth
Rest :15
4 x 25 Choice - FAST
1 x 100 Free - Smooth
Rest :15
3 x 50 Free - Smooth
1 x 100 Kick

Repeat 2x - w/ Fins
- 4 x 50 Kick - Fast / Easy by 25
- 4 x 50 Free - DPS
- - - - -
Cool Down

Chris Dowd 4/8/26 Chris Dowd 4/8/26

April 8, 2026

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 Choice
Odds = Drill
Evens = Swim
- - - - -
3 x 100 Free - Descend
2 x 50 Specialty - No Free
1 x 100 Kick - Choice
1 x 100 Easy

2 x 100 Free - Build
4 x 50 Specialty - Build, No Free
1 x 100 Kick - Choice
1 x 100 Easy

1 x 100 Free - Strong
1 x 100 Easy
Rest :30
1 x 100 Specialty Stroke - Strong
1 x 100 Free - DPS

4 x 50 Choice - Kick / Swim
1 x 200 Free - Easy
- - - - -
Cool Down

Chris Dowd 4/3/26 Chris Dowd 4/3/26

April 3, 2026

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick on Back
4 x 50 Free - Descend 1→4
- - - - -
4 x 25 Free - DPS
2 x 50 Free - Build
2 x 75 Kick - 4-6 Kicks off walls
1 x 100 Free - Moderate
Rest 1:00
1 x 100 Free - Faster
2 x 75 Free - Build, Good Walls
2 x 50 Free - Faster
4 x 25 Free - Sprint
1 x 100 Choice - Easy

4 x 25 Kick - Choice, Build
6 x 50 Free - Sprint the Black
8 x 25
Odds = Choice - Sprint
Evens = Easy
4 x 25 Free - DPS
2 x 50 Kick - Easy
1 x 200 Easy
- - - - -
Cool Down