Chris Dowd 8/7/26 Chris Dowd 8/7/26

August 7, 2026

300 Swim
3 x 100 25 Drill / 50 Swim / 25 Kick
4 x 50 Free - Descend 1→4
4 x 25 Choice - Variable Sprint
- - - - -
1 x 25 Sprint
1 x 75 Moderate
1 x 75 Kick - Sprint
1 x 25 Easy

2 x 25 Sprint
1 x 50 Moderate
1 x 50 Kick - Sprint
1 x 50 Easy

3 x 25 Sprint
1 x 25 Moderate
1 x 25 Kick - Sprint
1 x 75 Easy

4 x 25 Sprint
1 x 100 Easy

Repeat 2x
- 2 x 100 Free - Moderate
- 4 x 50 Free - Faster
- 4 x 25 Choice - Sprint
- 1 x 100 Easy
- - - - -
Cool Down

Chris Dowd 8/6/26 Chris Dowd 8/6/26

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

Chris Dowd 8/5/26 Chris Dowd 8/5/26

August 5, 2026

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 3 x 100 Free - Descend 1→3
- 1 x 100 Specialty - Build
- 1 x 50 Free - Easy
- 4 x 25 Choice - Kick, Variable Sprint
- 1 x 50 Free - Easy
- 4 x 50 Specialty - Faster
- 1 x 200 Easy
- Rest :30

1 x 100 Specialty - Strong, NO Free!
1 x 100 Easy

Fins
- 4 x 50 Choice - Kick / Swim
- 4 x 50 Free - 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 8/1/26 Chris Dowd 8/1/26

August 1, 2026

300 Swim
4 x 50
   Odds = Drill / Swim by 25
   Evens = Kick / Swim by 25
4 x 50 Choice - Build
- - - - -
1 x 200 Free - Smooth, Good Walls
6 x 50
   Odds = No Free, Build
   Evens = Free - DPS

1 x 200 50 Free / 50 Stroke
6 x 50
   Odds = Kick - Build
   Evens = Free - Smooth

1 x 200 Choice - Stroke
6 x 50
   Odds = Free - DPS
   Evens = Kick - Build

4 x 50 Free - Strong
4 x 50 IMO or Stroke

1 x 200 Social Kick
4 x 50 Drill / Swim
- - - - -
Cool Down

Chris Dowd 7/31/26 Chris Dowd 7/31/26

July 31, 2026

300 Swim
4 x 75 Kick / Drill / Swim by 25
4 x 50 Free - Variable Sprint
4 x 50 Swim - Choice, Sprint the Black
- - - - -
Repeat 2x
- 3 x 25 Swim - Descend 1→3
- Rest :30
- 1 x 100 FAST
- 1 x 125 Easy
- 3 x 25 Kick - Descend 1→3
- Rest :30
- 1 x 75 FAST
- 1 x 100 Easy
- 3 x 25 Choice - Build
- Rest :30
- 1 x 50 FAST
- 1 x 75 Easy
- 3 x 25 Sprint
- Rest :30
- 1 x 25 FAST
- 1 x 50 Easy

6 x 50
Odds = Swim - DPS
Evens = Kick - Build
- - - - -
Cool Down

Chris Dowd 7/30/26 Chris Dowd 7/30/26

July 30, 2026

300 Swim
 1 x 200 IMO - Drill / Swim by 25 
4 x 50 Free - Build
 4 x 25 Choice - Kick 
- - - - - 
Repeat 3x 
- 1 x 200 IM 
- 4 x 50 IMO - FAST / Free - Moderate by 25 
- 4 x 25 IMO - Kick, Build 
- 1 x 100 Free  

1 x 100 Free 
2 x 75 Stroke / Free / Stroke by 25 
3 x 50 Choice - Build 
4 x 25 Variable Sprint  

4 x 50 Free - DPS 
- - - - - 
Cool Down

Chris Dowd 7/29/26 Chris Dowd 7/29/26

July 29, 2026

300 Swim
3 x 100 Choice - Drill / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
4 x 25 Fly
3 x 50 Breast
2 x 75 Back
4 x 100 Free

4 x 100 Free
2 x 75 Breast
3 x 50 Back
4 x 25 Fly
Rest :30

2 x 25 Choice - Sprint
1 x 100 Free - Easy

1 x 100 Choice - FAST
- - - - -
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 7/13/26 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 7/11/26 Chris Dowd 7/11/26

July 11, 2026

300 Swim
1 x 200 Choice - 50 Kick / 50 Swim
2 x 100 Choice - 50 Drill / 50 Swim
4 x 50 Free - DPS
- - - - -
4 x 100 Free - DPS, Good Walls
4 x 25 IMO
4 x 50 IMO - 25 Stroke / 25 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

8 x 25 Kick - w/ Fins
Odds = Build
Evens = FAST
1 x 50 Free - Easy
4 x 50 Choice - Fast in the Black
1 x 100 Easy

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

Chris Dowd 7/10/26 Chris Dowd 7/10/26

July 10, 2026

300 Swim
8 x 50 Free - 6 Underwater Kick
4 x 50 Free - Swim / Kick on Back by 25
1 x 100 Non-Free - Smooth
- - - - -
Repeat 3x
- 4 x 50 Free
   Round 1 - First 25 BLAST
   Round 2 = Middle 25 BLAST
   Round 3 = Last 25 BLAST
- 3 x 100 Free
   Round 1 - Descend 1→3
   Round 2 = Hold Time from #3
   Round 3 = Best Average! - Show your stuff
- 1 x 200 Choice - w/ Choice of Equipment

4 x 50 Choice
- - - - -
Cool Down

Chris Dowd 6/20/26 Chris Dowd 6/20/26

June 20, 2026

300 Swim
4 x 50 Drill / Swim by 25
2 x 50 Kick
4 x 50 Swim - Build
- - - - -
1 x 200 Free (pull optional)
3 x 100 Free - Descend 1→3
4 x 25 Choice - Build
1 x 100 Easy
Rest :30
1 x 200 Free (pull optional)
3 x 100 Stroke / Free by 50
4 x 25 Kick - FAST
1 x 100 Easy
Rest :30
14 x 25 Choice
   1 FAST → 1 Easy
   2 FAST → 1 Easy
   3 FAST → 1 Easy
   4 FAST → 1 Easy

4 x 50 Drill / Swim
- - - - -
Cool Down

Chris Dowd 6/13/26 Chris Dowd 6/13/26

June 13, 2026

300 Swim
4 x 50 Drill / Swim on :15 Rest
4 x 50 Kick
12 x 25 Choice - Build / FAST / Easy x4
- - - - -
1 x 300 Free (pull optional)

5 x 100 Flutter Kick → IM or Stroke
   #1 = All Kick
   #2 = 25 Swim / 75 Kick
   #3 = 50 Swim / 50 Kick
   #4 = 75 Swim / 25 Kick
   #5 = 100 Swim
1 x 100 Easy

Repeat 2x
- 2 x 50 Free - Build
- 4 x 25 Kick - FAST
- 1 x 100 Free - Smooth
- 4 x 25 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

Chris Dowd 4/21/26 Chris Dowd 4/21/26

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

Chris Dowd 4/10/26 Chris Dowd 4/10/26

April 10, 2026

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Swim - Choice, Sprint the Black
4 x 25 Choice - Variable Spring
- - - - -
Repeat 2x
- 4 x 25 Free - Swim, Descend 1→4
- Rest :30
- 2 x 50 Free - FAST
- 1 x 100 Easy

- 4 x 25 Kick - Descend 1→4
- Rest :30
- 2 x 50 Kick - FAST
- 1 x 100 Easy

- 4 x 25 Choice - Build
- Rest :30
- 1 x 50 Choice - Build
- 1 x 50 Easy

- 3 x 25 Choice - Sprint
- Rest :30
- 1 x 50 Choice - Sprint, Off Blocks
- 1 x 75 Easy
- - - - -
Cool Down

Chris Dowd 4/9/26 Chris Dowd 4/9/26

April 9, 2026

300 Swim
1 x 200 Drill / Swim
4 x 25 Choice - Kick
4 x 25 Choice - Swim, DPS
2 x 50 Free - DPS
- - - - -
3 x 50 Choice - 100 Pace + :02
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace + :01
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace
1 x 100 Free - Smooth
Rest :15
4 x 25 Choice - FAST
1 x 100 Free - Smooth
Rest :15
3 x 50 Free - Smooth
1 x 100 Kick

Repeat 2x - w/ Fins
- 4 x 50 Kick - Fast / Easy by 25
- 4 x 50 Free - DPS
- - - - -
Cool Down

Chris Dowd 4/7/26 Chris Dowd 4/7/26

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