Kitchen Sink, Saturday, Short Course, 3050 Chris Dowd Kitchen Sink, Saturday, Short Course, 3050 Chris Dowd

August 15, 2026

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick
4 x 50 Free - Build
- - - - -
1 x 300 Free (pull optional)

3 x 100 Free - Descend 1→3
4 x 25 Kick - FAST
1 x 100 Easy
4 x 25 Swim - Choice, Build
1 x 100 Easy
3 x 100 Stroke - Strong / Free - Smooth by 50

1 x 300 Free (pull optional)

13 x 25 Choice - Strong
     1 FAST / 1 Free - Easy
     2 FAST / 1 Free - Easy
     3 FAST / 1 Free - Easy
     4 FAST - All Same Stroke
1 x 125 Easy
4 x 50 Drill / Swim - DPS
- - - - -
Cool Down

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Fast/Speed, Friday, Short Course, 3300 Chris Dowd Fast/Speed, Friday, Short Course, 3300 Chris Dowd

August 14, 2026

300 Swim
8 x 50 Free - 6 Underwater Kicks
4 x 50 Free - 25 Swim / 25 Kick on Back
1 x 100 Non-Free - Smooth
- - - - -
Repeat 3x
- 4 x 50 Free
     Round 1 = Fist 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

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Distance, Mon/Tue, Short Course, 3300 Chris Dowd Distance, Mon/Tue, Short Course, 3300 Chris Dowd

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

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Distance, Mon/Tue, Short Course, 3100 Chris Dowd Distance, Mon/Tue, Short Course, 3100 Chris Dowd

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

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Fast/Speed, Friday, Short Course, 2600 Chris Dowd Fast/Speed, Friday, Short Course, 2600 Chris Dowd

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

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IM/Stroke, Wed/Thur, Short Course, 3200 Chris Dowd IM/Stroke, Wed/Thur, Short Course, 3200 Chris Dowd

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

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IM/Stroke, Wed/Thur, Short Course, 3400 Chris Dowd IM/Stroke, Wed/Thur, Short Course, 3400 Chris Dowd

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

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Distance, Mon/Tue, Short Course, 3100 Chris Dowd Distance, Mon/Tue, Short Course, 3100 Chris Dowd

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

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Distance, Mon/Tue, Short Course, 3200 Chris Dowd Distance, Mon/Tue, Short Course, 3200 Chris Dowd

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

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Kitchen Sink, Saturday, Short Course, 3000 Chris Dowd Kitchen Sink, Saturday, Short Course, 3000 Chris Dowd

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

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Fast/Speed, Friday, Short Course, 3100 Chris Dowd Fast/Speed, Friday, Short Course, 3100 Chris Dowd

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

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IM/Stroke, Wed/Thur, Short Course, 3300 Chris Dowd IM/Stroke, Wed/Thur, Short Course, 3300 Chris Dowd

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

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Distance, Mon/Tue, Short Course, 3000 Chris Dowd Distance, Mon/Tue, Short Course, 3000 Chris Dowd

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

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Distance, Mon/Tue, Short Course, 3200 Chris Dowd Distance, Mon/Tue, Short Course, 3200 Chris Dowd

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

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Distance, Mon/Tue, Short Course, 3200 Chris Dowd Distance, Mon/Tue, Short Course, 3200 Chris Dowd

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

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Kitchen Sink, Saturday, Short Course, 2950 Chris Dowd Kitchen Sink, Saturday, Short Course, 2950 Chris Dowd

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

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Fast/Speed, Friday, Short Course, 3300 Chris Dowd Fast/Speed, Friday, Short Course, 3300 Chris Dowd

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

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