October 29, 2026
300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Choice - Kick / Swim
4 x 25 Swim - Build to FAST
- - - - -
2 x 100 Free - Smooth
4 x 50 Kick - Moderate
8 x 25 Choice - DPS
1 x 50 Free - Easy
2 x 100 Free - Smooth
6 x 50 Choice - Descend 1→3, 4→6
6 x 25 Kick - FAST
1 x 50 Free - Easy
1 x 100 Free - Smooth
4 x 50 Kick - Variable Sprint
4 x 25 Choice - Sprint
1 x 50 Free - Easy
Rest :30
4 x 50 Choice - All Same Stroke, 200 Pace
2 x 100 Drill / Swim - Smooth
1 x 100 Easy
- - - - -
Cool Down
October 28, 2026
300 Swim
3 x 100 Choice Stroke - Kick / Swim / Drill / Swim
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 2 x 100 IM
- 1 x 50 Kick - IMO by Round
- 1 x 50 Free - Easy
- 2 x 25 IMO by Round - FAST
- 1 x 100 Easy
8 x 50
Odds = Kick - Build / Swim - Smooth by 25
Evens = Drill / Swim by 25
1 x 100 Easy
- - - - -
Cool Down
October 21, 2026
300 Swim
1 x 100 IMO - Drill / Swim by 25
4 x 50 Free - Build
4 x 25 Choice Kick - Variable Sprint
- - - - -
Repeat 3x
- 1 x 200 IM - Good Effort
- 1 x 50 Free - Smooth
- 3 x 50 IMO - FAST / Free - Moderate by 25
- 4 x 25 IMO Kick - Build
- 1 x 100 Free
2 x 75 Kick - FAST / Free / Kick - FAST
3 x 50 Choice - Build
4 x 25 Kick - Variable Sprint
4 x 50 Free - DPS
- - - - -
Cool Down
October 19, 2026
300 Swim
3 x 100 Kick / Swim by 50
4 x 50 Free - Drill / Swim by 25
Drills: L/R Balance, Single Switch, Triple Switch
- - - - -
Repeat 2x
- 1 x 250 Free (pull optional)
- 1 x 100 Kick - Build
- 3 x 50 Free - Descend 1→3
- Rest :15
Repeat 2x
- 1 x 200 Free (pull optional)
- 2 x 100 Free - Build
- 2 x 50 Flutter Kick - FAST
- Rest :15
2 x 100 Drill / Swim by 50
2 x 50 Choice - Smooth
- - - - -
Cool Down
October 13, 2026
300 Swim
3 x 100 Kick / Swim / Drill / Swim
4 x 50 Kick on Back - Build / Swim - DPS
- - - - -
1 x 500 Free (pull optional)
2 x 200 Free
#1 = DPS
#2 = Build
3 x 100 Free - Descend 1→3, 4→6
4 x 50 Free - Build
1 x 100 Choice - Smooth
6 x 50 Kick - Descend 1→3, 4→6
4 x 50 Free - DPS, Smooth
1 x 100 Choice - Drill / Swim
1 x 200 Free - Smooth
- - - - -
Cool Down
October 12, 2026
300 Swim
3 x 100 Drill / Swim by 50
Drills: L/R Balance, 8 Kick Sideline, Triple Switch
4 x 50 Swim - Build
- - - - -
3 x 200 Free - Descend 1→3
1 x 200 Free - Faster
1 x 100 Easy
3 x 100 Free - Descend 1→3
1 x 100 Free - Faster
1 x 100 Easy
3 x 50 Free - Descend 1→3
1 x 50 FAST
1 x 100 Easy
1 x 200 Free - Strong
4 x 50 Kick - Choice
4 x 25 Swim - Smooth
1 x 100 Easy
- - - - -
Cool Down
October 5, 2026
300 Swim
2 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
4 x 25 Variable Sprint
- - - - -
1 x 300 Free - Pull
1 x 50 Kick Choice - Build
2 x 150 Free - DPS
1 x 50 Kick Choice - Build
3 x 100 Free - Fast in the Black
1 x 50 Swim - Smooth
3 x 100 Free - Descend 1→3
1 x 50 Kick on Back - Strong
2 x 150 Free - Last 50 Faster
1 x 50 Kick on Back - Strong
Rest 1:00
1 x 300 Free - Strong
6 x 50
Odds = Drill / Swim - Smooth
Evens = Swim - Smooth / Kick - Easy
- - - - -
Cool Down
September 26, 2026
300 Swim
1 x 300 Scull / Drill / Swim by 25
2 x 100 Kick / Swim by 50
- - — -
1 x 400 Free (pull optional)
1 x 100 Stroke or IM - DPS
1 x 100 Kick - Build
1 x 100 Kick - Build
1 x 300 Free (pull optional)
2 x 100 Stroke or IM - Moderate
1 x 100 Kick - Build
1 x 200 Free - DPS
3 x 100 Stroke or IM 0 Descend 1→3
1 x 100 Kick - Strong
1 x 100 Free
4 x 50 Kick - Choice
1 x 100 Easy
- - - - -
Cool Down
September 24,2026
300 Swim
1 x 200 IMO - Drill / Swim
4 x 50 Free - DPS
2 x 50 Kick
- - - - -
Repeat 2x
- 4 x 50 Stroke - No Free
- Rest :15
- 4 x 50 Stroke / Free by 25
- Rest :15
- 4 x 50 Free - DPS
- Rest :30
- 1 x 100 Specialty - Build
- 2 x 100 Free
- 1 x 100 Kick - Choice
4 x 50 Choice - Kick / Swim
1 x 100 Easy
- - - - -
Cool Down
September 23, 2026
300 Swim
3 x 50 IMO - Kick / Swim by 25
3 x 50 IMO - Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 4 x 25 Fly - DPS
- 2 x 75 50 Back / 25 Breast
- 1 x 50 Flutter Kick - Build
- 1 x 150 25 Fly / 50 Back / 50 Breast / 25 Free
- 1 x 50 Free - Smooth
- Rest :30
Repeat 3x - FINS
- 4 x 25 Underwater Kick
(2 Fish Kick on Side / 2 FAST Dolphin Kick)
- 1 x 50 Dolphin KOB - Build
- 1 x 50 Free - Smooth
4 x 50 Choice - Smooth, DPS
- - - - -
Cool Down
September 16, 2026
300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 100 IM or Stroke*
- 2 x 100 Kick / Free by 50
- 2 x 50 Free - DPS
- 4 x 25 Stroke* - Build
Stroke = IMO by Round
4 x 50 Kick / Swim by 25 - Smooth
1 x 100 Easy
- - - - -
Cool Down
September 14, 2026
300 Swim
4 x 75 Kick / Drill / Swim by 25
Drills: L/R Balance, 8 Kick Triple Switch, 8 Kick Single Switch
4 x 25 Kick - Build
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Moderate
1 x 150 Free - Build
1 x 200 Free - 4 to 6 Kicks off Walls
1 x 400 Free (pull optional)
1 x 200 Free - 3rd 50 Faster
1 x 150 Free - Last 50 Faster
1 x 100 Free - Strong
1 x 50 Free - DPS
Rest 1:00
3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
Cool Down
September 12, 2026
No Practice - Lightning
Last-minute cancellation. Here’s what was planned:
300 Swim
1 x 200 Drill / Swim by 50
2 x 50 Kick on Back - Fast in the Black
- - - - -
1 x 600 Free (pull optional)
2 x 100 50 Stroke / 50 Free
Rest :30
1 x 400 Free (pull optional)
3 x 100 50 Stroke / 50 Free - Build
Rest :30
1 x 200 Free - Build
4 x 100 50 Stroke / 50 Free - Strong
Rest :30
4 x 50 25 Kick / 25 Choice
1 x 200 Easy
- - - - -
Cool Down
September 10, 2026
300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS
- - - - -
Repeat 2x
- 4 x 25 Choice (all same stroke)
- Rest :30
- 3 x 50 Different Stroke (all same)
- Rest :30
- 2 x 75 Different Stroke (same)
- Rest :30
- 1 x 100 Choice Stroke - No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 Choice - Stroke, Build
- 1 x 50 Smooth
4 x 25 Flutter Kick - Build
4 x 25 Choice Kick - Build
2 x 25 Flutter Kick - Faster
2 x 25 ChoiceKick - Fastest
2 x 50 Free - DPS
4 x 50 Drill / Swim
1 x 100 Easy
- - - - -
Cool Down
September 9, 2026
300 Swim
4 x 50 Choice - Drill / Swim
4 x 50 IMO - Kick / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 IM - Descend 1→4
1 x 100 Kick Around the World
8 x 25 Choice
Odds = Build
Evens = Faster
1 x 100 Easy
3 x 100 IM - Stronger
2 x 100 Choice - Kick, Build
8 x 25 Choice
Odds = FAST
Evens = Smooth
1 x 100 Easy
2 x 100 IM - Strongest
1 x 100 Free - Smooth
4 x 50 Drill / Swim
1 x 200 Smooth
- - - - -
Cool Down
September 8, 2026
300 Swim
4 x 75 Kick / Drill / Swim by 25
Drills: L/R Balance, 8 Kick Triple Switch, 8 Kick Single Switch
4 x 25 Kick - Build
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Moderate
1 x 150 Free - Build
1 x 200 Free - 4 to 6 Kicks off Walls
1 x 400 Free (pull optional)
1 x 200 Free - 3rd 50 Faster
1 x 150 Free - Last 50 Faster
1 x 100 Free - Strong
1 x 50 Free - DPS
3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
Cool Down
August 29, 2026
300 Swim
3 x 100 25 Kick / 75 Swim
4 x 50 Free - 25 Drill / 25 Swim
L/R Balance, Underwater Switch, Triple Switch
- - - - -
2 x 200 Free (pull optional)
4 x 100 Free - Descend 1→3, Hold 4
10 x 50
4 Free on base time
4 Choice on base +:05
2 Choice - FAST on base +:10
Rest :30
1 x 200 Free - Smooth
2 x 100 Free - Build
4 x 50 Choice - Variable Sprint
4 x 50 Kick / Swim
1 x 200 Easy
- - - - -
Cool Down
August 26, 2026
300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Choice - Build to FAST
- - - - -
Repeat 2x
- 1 x 200 Free - Moderate
- 4 x 50 Specialty* - Build
- 1 x 50 Free - Easy
- 2 x 100 Free - DPS
- 8 x 25 Specialty* - Faster
- 1 x 50 Free - Easy
Specialty should be same stroke, you make chose IM
4 x 50 Kick / Swim
1 x 200 Easy
- - - - -
Cool Down
August 24, 2026
300 Swim
3 x 100 Drill / Swim
4 x 50 Kick / Swim
- - - - -
Repeat 2x
- 6 x 50 Free - DPS
- 3 x 100 Free - Descend 1→3
- 1 x 200 Free - Strong
- 1 x 100 Easy
4 x 50 Variable Sprint
2 x 50 Kick - Choice
1 x 200 Easy
- - - - -
Cool Down
August 10, 2026
300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
4 x 25 Swim - Build
- - - - -
Working on walls and breath control
5 x 100 Free - Pull, Descend 1→4, 5 is FAST
3 x 50 25 DPS / 25 Balance Drill
6 x 25 Free
Odds = Kick on Back
Evens = Swim, Groups 1&2 = 1-2 breaths only, Group 3&4 = 2-3 breaths only
Rest :30
5 x 100 Free - Descend 1→3, Hold 4&5
3 x 50 25 DPS / 25 Triple Switch Drill
6 x 25 Free - Breaths 3 / 2 / 1 by 25 x2
Rest :30
5 x 100 Free - Descend 1→2, Hold 3→5
4 x 50 Choice - DPS, Smooth
Cool Down