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

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

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 10/22/26 Chris Dowd 10/22/26

October 22, 2026

300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
8 x 25 Specialty or IMO - DPS
2 x 50 Free - Smooth

6 x 50
   Odds = Specialty or IMO - Build
   Evens - Free - Smooth
2 x 50 Free - Smooth

3 x 100
   Odds - Specialty or IM - FAST
   Evens - Free - Smooth
2 x 50 Free - Smooth
Rest :30
1 x 200 Specialty or IM
1 x 100 Easy

4 x 50 Kick - Build
4 x 25 Choice - Stroke, DPS
2 x 50 Kick - Strong
2 x 25 Choice - Stroke, DPS
4 x 50 Free - DPS
3 x 50 Kick - Easy
- - - - -
Cool Down

Chris Dowd 10/21/26 Chris Dowd 10/21/26

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

Chris Dowd 10/20/26 Chris Dowd 10/20/26

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

Chris Dowd 10/19/26 Chris Dowd 10/19/26

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

Chris Dowd 10/17/26 Chris Dowd 10/17/26

October 17, 2026

300 Swim
4 x 75 50 Drill / 25 Swim
Drills: L/R Balance, 6 Kick Underwater Switch, 6 Kick Triple Switch
4 x 50 Kick - FAST / Swim - Easy by 25
- - - - -
5 x 100 Free - Descend 1→3, Hold 4 & 5
1 x 400 Stroke / Free - Descend by 100
3 x 100 Free - Descend 1→3
1 x 200 Stroke or IM - Build within each 50
1 x 100 Kick - Good Speed Legs!
1 x 100 Free - Easy

4 x 50 Choice - Drill / Swim
4 x 50 Kick / Swim by 25
1 x 100 Easy
- - - - -
Cool Down

Chris Dowd 10/16/26 Chris Dowd 10/16/26

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

Chris Dowd 10/15/26 Chris Dowd 10/15/26

October 15, 2026

300 Swim
4 x 50 Drill / Swim
4 x 75 IMO - Kick / Drill / Swim
- - - - -
NOTE: 100 IM or Stroke should be faster then the prior 25’s or 50’s.
8 x 25 Fly - 4 to 6 Kicks Off Walls
1 x 100 IM or Stroke
1 x 100 Free
4 x 50 Back
1 x 100 IM or Stroke
1 x 100 Free
8 x 25 Breast
1 x 100 IM or Stroke
1 x 100 Free
4 x 50 Free
1 x 100 IM or Stroke
1 x 100 Free

4 x 75 Kick / Drill / Swim by 25
4 x 25 Choice - DPS
1 x 200 Easy
- - - - -
Cool Down

Chris Dowd 10/14/26 Chris Dowd 10/14/26

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

Chris Dowd 10/13/26 Chris Dowd 10/13/26

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

Chris Dowd 10/12/26 Chris Dowd 10/12/26

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

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 10/9/26 Chris Dowd 10/9/26

October 9, 2026

300 Swim
8 x 25 Free - 6 Fly Kicks off each wall
4 x 50 Free - Swim / Kick on Back by 25
2 x 50 Non-Free - DPS
- - - - -
2 x 100 Free - 3rd 25 Faster
2 x 100 Kick - Build
6 x 50 Free - Descend 1→3, 4→6
8 x 25 Free
   Odds = FAST
   Evens = Smooth
Rest :30

2 x 100 Non-Free - 3rd 25 Faster
4 x 50 Kick - Choice
6 x 50 Choice - Descend 1→3, 4→6
8 x 25 Non-Free
   Odds = Build
   Evens = Smooth

4 x 50 Free - Drill / Swim by 25
1 x 100 Easy
- - - - -
Cool Down

Chris Dowd 10/5/26 Chris Dowd 10/5/26

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

Chris Dowd 10/3/26 Chris Dowd 10/3/26

October 3, 2026

300 Swim
1 x 200 Drill / Swim by 50
8 x 25 Swim - 6 Kicks Off Walls
- - - - -
1 x 400 Free (pull optional)
2 x 200 Kick / Swim by 50
2 x 25 Non-Free - Build
1 x 50 Free - Easy

1 x 300 Free (pull optional)
2 x 150 Free / Stroke / Free by 50
2 x 25 Kick - Build
1 x 50 Free - Easy

1 x 200 Free - Build by 50
2 x 100 75 Free / 25 Kick - FAST
2 x 25 Non-Free - Build
1 x 50 Free - Easy

1 x 100 Free - Strong
2 x 50 Choice Stroke - DPS
2 x 25 Kick - Build
1 x 50 Easy

2 x 50 Drill / Swim
4 x 25 Free - DPS
- - - - -
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 10/1/26 Chris Dowd 10/1/26

October 1, 2026

300 Swim
2 x 100 Scull / Swim / Drill / Swim
4 x 50 Choice - Drill / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 Free - Descend 1—>4
4 x 25 Weak Stroke
2 x 50 Kick - Build
1 x 50 Weak Stroke - FAST
1 x 50 Free - Easy

3 x 100 Free - Build
4 x 25 Choice Stroke
2 x 50 Kick - Build
1 x 50 Choice Stroke - FAST
1 x 50 Free - Easy

2 x 100 Free - Faster
4 x 50 Specialty Stroke - DPS
2 x 25 Kick - FAST
1 x 50 Specialty Stroke - FAST
1 x 50 Free - Easy

1 x 100 Free - DPS
1 x 100 Specialty - Strong
2 x 100 Easy
- - - - -
Cool Down

Chris Dowd 9/30/26 Chris Dowd 9/30/26

September 30, 2026

300 Swim
6 x 50 IMO - Drill / Swim by 25
4 x 25 IMO - Kick
2 x 50 Free - DPS
- - - - -
4 x 50 Stroke - DPS
1 x 50 Free
1 x 100 IM or Stroke
1 x 50 Easy
Rest :30
3 x 50 Stroke - 200 Pace
2 x 50 Free
1 x 100 IM or Stroke
1 x 50 Easy
Rest :30
2 x 50 Stroke - 100 Pace
3 x 50 Free
1 x 100 IM or Stroke
1 x 50 Easy
Rest :30
1 x 50 Stroke - Faster
4 x 50 Free
1 x 100 IM or Stroke
1 x 50 Easy

6 x 50 Free - Swim / Kick on Back
- - - - -
Cool Down

Chris Dowd 9/29/26 Chris Dowd 9/29/26

September 29, 2026

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Free - 4 to 6 Kicks off Walls
- - - - -
1 x 400 Free - Good Walls
4 x 100 Free - Negative Split
Rest :30
2 x 200 1 Pull / 1 Build
Rest :30
8 x 50 Free - Descend 1→4, 5→8
1 x 400 Free - Good Walls

4 x 50 Kick - Build
1 x 200 Easy
- - - - -
Cool Down