October 14, 2026
300 Swim
2 x 100 Swim / Kick by 50
4 x 50 Drill / Swim by 25
8 x 25 Variable Sprint
- - - - -
Repeat 3x
- 3 x 75 Free - Smooth / Stroke - FAST
#1 = 25 Stroke - FAST / 50 Free - Smooth
#2 = 25 Free - Smooth / 25 Stroke - FAST / 25 Free - Smooth
#3 = 50 Free - Smooth / 25 Stroke - FAST
- 1 x 125 Free - Smooth
- 2 x 50 Stroke - Hold 200 Pace +1
- 1 x 50 Free - Smooth
- 2 x 50 Stroke - Hold 200 Pace
- 1 x 50 Free - Smooth
- 2 x 50 Stroke - Hold Pace -1
- Rest 1:00
4 x 50 25 Choice Swim / 25 Kick on Back
- - - - -
Cool Down
February 10, 2026
300 Swim
3 x 100 Free - Scull / Swim / Drill / Swim by 25
4 x 50 Kick / Swim by 25
8 x 25 Variable Sprint
- - - - -
3 x 150 Free - Rotate Faster 50
#1 = First 50 Faster
#2 = 2nd 50 Faster
#3 = Last 50 Faster
3 x 100 Descend 1→3
2 x 75 Kick on Back
1 x 50 Easy
2 x 150 Free - Good Walls
2 x 100 Free - Build
2 x 75 Kick - Choice
1 x 150 Free - DPS
1 x 100 Free - Strong
1 x 100 Easy
2 x 100 Drill / Swim by 50
1 x 200 Easy
- - - - -
Cool Down