October 26, 2026
300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 Kick / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Pull
9 x 50 Free - 2 Swim / 1 Kick x3
1 x 100 Choice - Smooth
1 x 300 Free - DPS
6 x 50 Free - 2 Swim / 1 Kick x2
1 x 100 Choice - Smooth
1 x 300 Free - Build
9 x 25 1 UWK / 1 Build / 1 Swim x3
(choice of equipment)
1 x 125 Easy
- - - - -
Cool Down
October 20, 2026
300 Swim
2 x 100 Scull / Swim / Drill / Swim
2 x 100 Kick / Swim by 50
2 x 50 Swim - DPS
- - - - -
1 x 250
10 x 100 Free
4 on base
4 on base minus :05
2 on base minus :10
1 x 100 Easy
1 x 250 Free (pull optional)
5 x 100 Free
2 on base minus :05
2 on base minus :10
1 on base minus :15
1 x 100 Easy
4 x 50 Kick / Swim by 25
- - - - -
Cool Down
October 16, 2026
300 Swim
2 x 100 Drill / Swim by 50
8 x 25 Kick - 3 / 4 / 5 / 6 Dolphin Kicks off Walls by 25 x2
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 3x
- 3 x 100 Free - Descend 1→3
- 2 x 50 Choice Kick - Build
- 1 x 50 Free - DPS
- 6 x 25 Choice
Round 1 = Build
Round 2 = Odds = FAST, Evens = Easy
Round 3 = All FAST
- 1 x 100 Easy
4 x 25 Free - Breath 3 / 2 / 1 / 1 by 25
4 x 50 Free - DPS, Smooth
- - - - -
Cool Down
September 1, 2026
300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 75 Free - Descend 1→4
Rest :20
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
Rest :20
2 x 100 Free - Build
4 x 75 Kick - Build
Rest :20
1 x 200 Free - Good Walls, 4 to 6 Kick
1 x 100 Free - Easy
4 x 50 Choice - Drill / Swim
1 x 200 Easy
- - - - -
Cool Down
August 28, 2026
300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick - Build
4 x 25 Free - Variable Sprint
- - - - -
Repeat 3x
- 3 x 100 Free - Descend 1→3
- 4 x 50 Free - DPS
- 6 x 25 Choice
Round 1: Build
Round 2: Odds = FAST / Evens = Easy
Round 3: All FAST
- 1 x 100 Easy
Skip on Round 3
3 x 50 Free - DPS, Smooth
- - - - -
Cool Down
August 25, 2026
300 Swim
1 x 200 Drill / Swim by 25
4 x 75 Choice - Kick / Drill / Swim by 25
3 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)
2 x 250 Free - 4-6 Kicks off Walls
5 x 100 Free
2 on base
2 on base minus 0:05
1 on base minus 0:10
3 x 50 Free - Descend 1→3
Rest :30
2 x 100 Choice - Swim
4 x 50 Kick
1 x 200 Easy
- - - - -
Cool Down
August 17, 2026
300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - Sprint
10 x 50 Choice
#1-3 = Kick - Descend 1→3
#4 = Swim - Easy
#5-7 = Swim - Descend 1→3
#8 = Swim - Easy
#9 = Swim - Sprint
#10 = Swim - Easy
4 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down
August 6, 2026
300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
8 x 25 Variable Sprint x2
- - - - -
Repeat 2x
- 1 x 75 Free - Build
- 3 x 25 Non-Free - Build
- 1 x 100 Free - Strong
- 3 x 50 Choice - DPS
- 1 x 100 Kick
Repeat 2x - Round 2 w/ Fins
- 4 x 50 Choice - Build
- 4 x 25 Kick - Build
- 4 x 25 Choice - Sprint
- 2 x 25 Kick - Sprint
- 1 x 50 Easy
4 x 50 Drill / Swim by 25
- - - - -
Cool Down
August 3, 2026
300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 75 Free - Descend 1→4
Rest :20
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
Rest :20
2 x 100 Kick - Build
4 x 75 Free - DPS
Rest :20
4 x 50 Free - Good Walls, 4-6 Kicks
1 x 100 Free - Easy
4 x 50 Choice - Drill / Swim
1 x 200 Easy
- - - - -
Cool Down
July 27, 2027
300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - Sprint
10 x 50 Choice
#1-3 = Kick - Descend
#4 = Swim - Easy
#5-7 = Swim - Descend
#8 = Swim - Easy
#9 = Swim - Sprint
#10 = Swim - Easy
4 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down
July 13, 2026
300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Moderate
1 x 100 Faster
Rest :30
1 x 200 Free - Moderate
2 x 100 Faster
Rest :30
1 x 100 Free - Moderate
3 x 100 Faster
1 x 100 Smooth
Rest :30
1 x 100 Free - Strong
10 x 50 Choice
#1→3 = Kick - Descend
#4 = Swim - Easy
#5→7 Swim - Descend
#8 = Swim - Easy
#9 = Swim - Sprint
#10 = Swim - Easy
4 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down
June 26, 2026
300 Swim
6 x 50 Swim - Descend 1→3, 4→6
1 x 200 Kick Around the World (Back, R Side, Belly, L Side)
- - - - -
8 x 50 Choice
1 Build → 2 FAST → 1 Free - Smooth
5 x 100 Free
Rest :30
8 x 25 Stroke
Odds = 15m BLAST
Evens = Build to TSF
Rest :30
6 x 50 Choice
2 FAST → 1 Free - Smooth
4 x 150 Free
Rest :30
8 x 25 Stroke - All BLAST
2 x 100 Free / Back by 50
- - - - -
Cool Down
April 21, 2026
300 Swim
4 x 75 Choice - Swim / Kick on Back / Swim
4 x 50 Free - Swim / Kick on Back by 25
- - - - -
Repeat 2x
- 4 x 125 Free - 100 Smooth / 25 Strong
- 4 x 100 Free - 50 Smooth / 50 Stronger
- 4 x 50 Free - Strong
- 4 x 25 Free - Stronger
- - - - -
Cool Down
April 7, 2026
300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
2 x 50 Free - DPS
- - - - -
Repeat 2x
- 1 x 200 Free (pull optional)
- 4 x 100 Free - Rotate FAST 25
- 4 x 25 Kick - FAST
- 3 x 50 Free - Descend 1→3, #3 = FAST
- 1 x 50 Free - Easy
9 x 50 Free - 2 FAST / 1 Easy
Good Turns, 4-6 Kicks off wall
4 x 50 Drill / Swim - Smooth
- - - - -
Cool Down
March 26, 2026
300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 1 x 100 Choice - Stroke, DPS
- 2 x 100 Stroke / Free by 50
- 4 x 50 Free - Descend 1→4
- 4 x 25 Choice - Stroke, FAST
- Rest 1:00
12 x 50 w/ Fins
#1, 5, 9 = Kick - Underwater, Tight Streamline
#2, 6, 10 = Choice - Kick / Swim
#3, 7, 11 = Swim - FAST
#4, 8, 12 = Swim - Easy
- - - - -
Cool Down
March 16, 2026
300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free / Kick by 25
- - - - -
1 x 400 Free (pull optional)
2 x 100 Free - Moderate
1 x 100 Kick - Build
1 x 100 Choice - Easy
Rest 1:00
2 x 200 Free (pull optional)
4 x 50 Free - Descend 1→4
2 x 50 Kick - Faster
1 x 100 Choice - Easy
2 x 50 Free - #2 Faster
1 x 100 Easy
9 x 50 Choice
#1 = Kick - Build
#2 = Kick / Swim
#3 = Swim - Easy
1 x 150 Easy
- - - - -
Cool Down
March 10, 2026
300 Swim
4 x 75 Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
1 x 300 Free - Pull
1 x 300 Free - Swim
1 x 300 Kick - Moderate
1 x 50 Choice - Smooth
1 x 200 Free - Pull
1 x 200 Free - Build
1 x 200 Kick - Build
1 x 50 Choice - Smooth
1 x 100 Free - DPS
1 x 100 Free - Build
1 x 100 Kick - Strong
1 x 100 Easy
4 x 50 Drill / Swim
1 x 200 Smooth
- - - - -
Cool Down
February 27, 2026
300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Free - DPS
4 x 25 Choice - Variable Sprint
- - - - -
Repeat 2x
- 2 x 100 Free - 3rd 25 Faster
- 4 x 50 Speed Play
#1 = Build
#2 = Fast Breakout & Finish
#3 = All Fast
#4 = 25 Fast / 25 Easy
- 8 x 25 Swim - Free
Odds = FAST
Evens = DPS
- Rest :30
- 2 x 100 Free - Build, Good Walls
- 2 x 50 Kick - FAST
- 2 x 50 Choice - Build
- 4 x 25 Swim - Choice
Odds = FAST
Evens = Smooth
1 x 200 Easy
- - - - -
Cool Down
February 26, 2026
300 Swim
4 x 50 Choice - DPS
3 x 100 IMO - Kick / Swim / Drill / Swim by 25
2 x 50 Free - DPS
- - - - -
1 x 200 IM or Stroke - Moderate
1 x 100 Free - DPS
4 x 25 Kick - Fast Legs
8 x 50 IMO by 2
Odds = DPS
Evens = Swim - Build
1 x 100 Free - Smooth
Rest :30
1 x 200 IM or Stroke - Faster
1 x 100 Free - DPS
4 x 50 Kick - Fast Legs
12 x 25 IMO by 3 (3 Fly, 3 Back, …) - Descend 1→3 Each Stroke
1 x 100 Free - Smooth
2 x 100 50 Free / 50 Kick - Light
4 x 25 Choice - DPS
1 x 200 Easy
- - - - -
Cool Down
February 24, 2026
300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 75 Free - Descend 1→4
1 x 200 Free - Pull
4 x 75 Free - Fast in the Black
2 x 100 Free - DPS
4 x 75 Kick - Build
Rest :30
1 x 200 Free - Strong
1 x 100 Free - Easy
2 x 50 Choice - Drill / Swim
2 x 50 Free - DPS
1 x 200 Free
- - - - -
Cool Down