Chris Dowd 8/17/26 Chris Dowd 8/17/26

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

Chris Dowd 8/11/26 Chris Dowd 8/11/26

August 11, 2026

300 Swim
4 x 75 50 Swim / 25 Kick on Back
4 x 50 Free - Descend 1→3, #4 FAST
- - - - -
1 x 300 Free - Long Arms
2 x 150 Free - 3rd 50 Faster
2 x 50 Free - FAST
Rest :30

1 x 300 Free - Long Arms
3 x 100 Free - Descend 1→3
4 x 50 Free - Faster
Rest :30

1 x 300 Free - Long Arms
6 x 50 Free - Fastest
1 x 100 Easy

4 x 50 Choice
Odds = Kick
Evens = Swim
- - - - -
Cool Down

Chris Dowd 8/10/26 Chris Dowd 8/10/26

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

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

August 4, 2026

300 Swim
4 x 75 50 Drill / 25 Swim
4 x 50 Kick / Swim by 25
4 x 25 Free - DPS
- - - - -
1 x 300 Free - Pull
3 x 100 Free - Descend 1→3
2 x 50 Kick - Build
1 x 200 Free
2 x 100 Free - Build
4 x 50 Kick - Fast in the Black
Rest :20
1 x 100 Free - Best Effort
Rest :20
6 x 50 Kick
   Odds = Build
   Evens = FAST
1 x 100 Easy

8 x 25
   Odds = Underwater Kicks to 15M then easy swim
   Evens = Swim - Smooth, DPS
1 x 200 Easy
- - - - -
Cool Down

Chris Dowd 8/3/26 Chris Dowd 8/3/26

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

Chris Dowd 7/28/26 Chris Dowd 7/28/26

July 28, 2026

300 Swim
1 x 200 Drill / Swim by 50
1 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 6 x 25 Free
   Breaths per 25: 3 / 3 / 2 / 2 / 1 / 1
- 3 x 50 Kick - Build
- 1 x 200 Free
   Round 1 = Build
   Round 2 = Negative Split
   Round 3 = Smooth
   Round 4 = Strong
- 1 x 100 Free - Smooth

4 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

Chris Dowd 7/27/26 Chris Dowd 7/27/26

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

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 7/20/26 Chris Dowd 7/20/26

July 20, 2026

300 Swim
3 x 100 Kick / Swim by 50
4 x 50 Free - Drill / Swim by 25
   Drills: L/R Balance, Triple Switch, Underwater Switch
- - - - -
2 x 250 Free (pull optional)
5 x 100 Free - Descend 1→3, Hold 4&5

10 x 50 Free
   4 Moderate
   4 Faster
   2 Fastest
Rest :30

4 x 100 Free - Faster
2 x 50 Free - Fastest

2 x 100 Kick / Swim by 50
- - - - -
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 7/13/26 Chris Dowd 7/13/26

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

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

July 7, 2026

300 Swim
4 x 50 Free - DPS, 6 Fly Kicks Each Wall
4 x 50 Free - Drill / Swim
2 x 50 Kick on Back
- - - - -
Repeat 4x
- 1 x 200 Free - DPS
- 1 x 150 Free - Build
- 1 x 50 Kick on Back - FAST
- Rest :30

Repeat 2x
- 1 x 100 Free - Build
- 1 x 50 Kick - FAST
- 1 x 50 Free - Faster
- 1 x 100 Choice - Smooth

2 x 100 Choice - 50 Kick / 50 Swim, All Smooth
- - - - -
Cool Down

Chris Dowd 7/6/26 Chris Dowd 7/6/26

July 6, 2026

300 Swim
2 x 100 Drill / Swim / Kick / Swim by 25
6 x 50 Free - Descend 1→3, 4→6
- - - - -
2 x 100 Free (pull optional)
2 x 50 Free - Build
2 x 150 Free - Build
4 x 50 Free - Faster
2 x 100 Free - DPS, Moderate
6 x 50 Free - Faster
1 x 100 Easy
Rest :30
1 x 200 Free - Strong
1 x 100 Easy

4 x 50 Choice - 25 Kick / 25 Swim
- - - - -
Cool Down

Chris Dowd 6/30/26 Chris Dowd 6/30/26

June 30, 2026

300 Swim
2 x 100 Free - Drill / Swim by 50
2 x 50 Kick - Build
4 x 50 Free - DPS
- - - - -
1 x 100 Free
6 x 50 Free - Just Make the Interval
1 x 200 Free
4 x 50 Free - Faster
1 x 300 Free
2 x 50 Free - Faster
1 x 400 Free
1 x 50 Free - Know Time
1 x 50 Free - Smooth
Rest :30
6 x 50 Free
1 x 100 Free - Strong
4 x 50 Free
1 x 200 Free - Know Time
- - - - -
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 6/23/26 Chris Dowd 6/23/26

June 23, 2026

300 Swim
6 x 50 Drill
   2 - L/R Balance
   2 - Triple Switch (6 Kick / 3 Strokes)
   2 - Underwater Switch
4 x 50 Free - DPS
- - - - -
3 x 200 Free - Moderate
1 x 100 Free - Build
2 x 50 Flutter Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

2 x 200 Free - Moderate
2 x 100 Free - Build
2 x 50 Choice - Kick on Back
2 x 50 Free - Strong
1 x 100 Easy

4 x 50 Kick / Swim by 25
1 x 100 Free - Smooth
- - - - -
Cool Down

Chris Dowd 6/22/26 Chris Dowd 6/22/26

June 22, 2026

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

2 x 150 Free - DPS
2 x 50 Kick - Fast in the Black

3 x 100 Free - Descend 1→3
2 x 50 Kick - Faster

6 x 50
Odds = Faster
Evens = Smooth
2 x 50 Kick - Fastest
1 x 100 Choice - Smooth

4 x 50 Drill / Swim by 25
1 x 200 Smooth
- - - - -
Cool Down

Chris Dowd 6/16/26 Chris Dowd 6/16/26

June 16, 2026

300 Swim
4 x 50 Free - DPS, 6 Fly Kicks off each Wall
4 x 50 Free - Drill / Swim
- - - - -
1 x 300 Free - Descend by 100
3 x 100 Free - Faster
6 x 50 Free - Fastest

1 x 200 Free - Descend by 50
2 x 100 Free - Faster
4 x 50 Free - Fastest

1 x 100 Free - Descend by 25
4 x 50 Free - Faster
2 x 50 Free - Fastest

1 x 100 Easy
- - - - -
Cool Down

Chris Dowd 6/15/26 Chris Dowd 6/15/26

June 15, 2026

300 Swim
4 x 50 Choice - Kick / Swim
4 x 50 Free - Drill / Swim by 25
Drills: L/R Balance, Single Switch, Triple Switch
- - - - -
3 x 200 Free - Descend by 50
3 x 100 Free - DPS
5 x 50 Free - Descend 1→3, FAST 4&5
1 x 50 Free - Smooth

2 x 200 Free - Descend by 50
2 x 100 Free - DPS
5 x 50 Free - Descend 1→3, FAST 4&5
1 x 50 Free - Smooth

4 x 50 Kick / Swim by 25
- - - - -
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