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

September 9, 2026

300 Swim
4 x 50 Choice - Drill / Swim
4 x 50 IMO - Kick / Swim
2 x 50 Free - DPS
- - - - -
4 x 100 IM - Descend 1→4
1 x 100 Kick Around the World
8 x 25 Choice
   Odds = Build
   Evens = Faster
1 x 100 Easy

3 x 100 IM - Stronger
2 x 100 Choice - Kick, Build
8 x 25 Choice
   Odds = FAST
   Evens = Smooth
1 x 100 Easy

2 x 100 IM - Strongest
1 x 100 Free - Smooth

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

Chris Dowd 9/8/26 Chris Dowd 9/8/26

September 8, 2026

300 Swim
4 x 75 Kick / Drill / Swim by 25
Drills: L/R Balance, 8 Kick Triple Switch, 8 Kick Single Switch
4 x 25 Kick - Build
2 x 50 Free - Build
- - - - -
1 x 50 Free - DPS
1 x 100 Free - Moderate
1 x 150 Free - Build
1 x 200 Free - 4 to 6 Kicks off Walls
1 x 400 Free (pull optional)
1 x 200 Free - 3rd 50 Faster
1 x 150 Free - Last 50 Faster
1 x 100 Free - Strong
1 x 50 Free - DPS

3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
Cool Down

Chris Dowd 9/5/26 Chris Dowd 9/5/26

September 5, 2026

300 Swim
4 x 50 Free - Drill / Swim by 25
4 x 25 Choice - 6 Underwater Kicks off Each Wall
4 x 50 Free - Swim / Kick on Back by 25
- - - - -
6 x 100 Free - w/ FAST Walls
1 x 50 Choice - Smooth
4 x 75 Choice - Rotate FAST 25
1 x 50 Choice - Smooth
3 x 50 Choice - Descend 1→3
1 x 50 Choice - Smooth
4 x 25 Choice - All FAST
1 x 100 Free - Smooth

Show Stopping Number
1 x 50 Choice - BLAST!!!!!!

1 x 200 Social Kick
- - - - -
Cool Down

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

September 4, 2026

300 Swim
4 x 50 Drill / Swim
4 x 25 Kick - FAST
4 x 25 Swim - Build
- - - - -
Repeat 2x
- 1 x 100 Free - Build, DPS
- 3 x 50 Free - Fast in the Black
- 1 x 100 Easy
- 3 x 50 Free - FAST
- 1 x 100 Easy

- 1 x 100 Free - Build, DPS
- 4 x 50 Stroke - Build, DPS
- 1 x 100 Easy
- 4 x 25 Stroke - FAST
- 1 x 100 Easy

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

Chris Dowd 9/3/26 Chris Dowd 9/3/26

September 3, 2026

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim by 25
- - - - -
Repeat 2x
- 2 x 100 Free - DPS, Good Walls
- 4 x 50 Choice - Stroke, All Same
- 2 x 50 Free - Strong, Hold Time
- 2 x 50 Kick on Back - Build
- 1 x 100 Easy

4 x 50 IMO - Drill / Swim by 25, No Free
1 x 100 Free - Easy
1 x 100 IM - Strong
1 x 100 Free - Easy

4 x 50 Kick / Swim by 25 - Smooth

1 x 200 Free - Easy
- - - - -
Cool Down

Chris Dowd 9/2/26 Chris Dowd 9/2/26

September 2, 2026

300 Swim
4 x 75 Scull / Drill / Swim by 25
4 x 50 IMO - Kick / Swim
- - - - -
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 Kick - Choice

3 x 100
   Odds = Specialty or IM - Strong
   Evens = Free - Smooth
2 x 50 Free - Smooth
Rest 1:00
2 x 50 Specialty - Fast
1 x 100 Easy

2 x 50 Kick - Build
4 x 25 Choice - Stroke, DPS
2 x 50 Kick - Strong
4 x 25 Choice - Different Stroke
2 x 50 Kick - Build
2 x 25 Best Stroke - FAST
5 x 50 Free - Easy
- - - - -
Cool Down

Chris Dowd 9/1/26 Chris Dowd 9/1/26

September 1, 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 Free - Build
4 x 75 Kick - Build
Rest :20
1 x 200 Free - Good Walls, 4 to 6 Kick
1 x 100 Free - Easy

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

Chris Dowd 8/31/26 Chris Dowd 8/31/26

August 31, 2026

300 Swim
2 x 100 Drill / Swim by 50
1 x 100 Kick / Swim by 50
2 x 50 Free - DPS
- - - - -
6 x 100 Free - 4 to 6 Kicks off walls
3 on base
3 on base -:05
Rest 1:00
3 x 200 Free - Build 2nd 100
4 x 100 Free - Build
2 x 200 Free - DPS, Good Walls
1 x 100 Choice - Easy

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

Chris Dowd 8/29/26 Chris Dowd 8/29/26

August 29, 2026

300 Swim
3 x 100 25 Kick / 75 Swim
4 x 50 Free - 25 Drill / 25 Swim
   L/R Balance, Underwater Switch, Triple Switch
- - - - -
2 x 200 Free (pull optional)
4 x 100 Free - Descend 1→3, Hold 4

10 x 50
   4 Free on base time
   4 Choice on base +:05
   2 Choice - FAST on base +:10

Rest :30

1 x 200 Free - Smooth
2 x 100 Free - Build
4 x 50 Choice - Variable Sprint

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

Chris Dowd 8/28/26 Chris Dowd 8/28/26

August 28, 2026

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick - Build
4 x 25 Free - Variable Sprint
- - - - -
Repeat 3x
- 3 x 100 Free - Descend 1→3
- 4 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
   Skip on Round 3

3 x 50 Free - DPS, Smooth
- - - - -
Cool Down

Chris Dowd 8/27/26 Chris Dowd 8/27/26

August 27, 2026

300 Swim
4 x 50 Choice - Scull / Swim
4 x 75 IMO - Kick / Drill / Swim
4 x 50 Free - DPS
- - - - -
4 x 125 IM - Rotating 50 Stroke
   #1 = 50 Fly / 25 Back / 25 Breast / 25 Free
   #2 = 25 Fly / 50 Back / 25 Breast / 25 Free
   #3 = 25 Fly / 25 Back / 50 Breast / 25 Free
   #4 = 25 Fly / 25 Back / 25 Breast / 50 Free
2 x 100 Choice - Kick
8 x 25 Choice
   Odds = Build
   Evens = DPS
1 x 50 Free - Easy
1:00 Rest
1 x 200 IM - Strong
2 x 100 Free - Smooth
8 x 25 Kick - Variable Sprint x2
1 x 50 Free - Easy

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

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

August 26, 2026

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Kick / Swim by 25
4 x 25 Choice - Build to FAST
- - - - -
Repeat 2x
- 1 x 200 Free - Moderate
- 4 x 50 Specialty* - Build
- 1 x 50 Free - Easy
- 2 x 100 Free - DPS
- 8 x 25 Specialty* - Faster
- 1 x 50 Free - Easy
Specialty should be same stroke, you make chose IM

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

Chris Dowd 8/25/26 Chris Dowd 8/25/26

August 25, 2026

300 Swim
1 x 200 Drill / Swim by 25
4 x 75 Choice - Kick / Drill / Swim by 25
3 x 50 Free - DPS
- - - - -
1 x 500 Free (pull optional)

2 x 250 Free - 4-6 Kicks off Walls

5 x 100 Free
   2 on base
   2 on base minus 0:05
   1 on base minus 0:10

3 x 50 Free - Descend 1→3
Rest :30

2 x 100 Choice - Swim
4 x 50 Kick
1 x 200 Easy
- - - - -
Cool Down

Chris Dowd 8/24/26 Chris Dowd 8/24/26

August 24, 2026

300 Swim
3 x 100 Drill / Swim

4 x 50 Kick / Swim
- - - - -

Repeat 2x
- 6 x 50 Free - DPS
- 3 x 100 Free - Descend 1→3
- 1 x 200 Free - Strong
- 1 x 100 Easy

4 x 50 Variable Sprint
2 x 50 Kick - Choice
1 x 200 Easy
- - - - -
Cool Down

Chris Dowd 8/22/26 Chris Dowd 8/22/26

August 22, 2026

300 Swim
8 x 25 Free - 6 Fly Kicks Off Each Wall or ≤ 3 Breaths on 0:45
4 x 50 25 Free / 25 IMO
- - - - -
7 x 50 Free
   Odds = Build
   Evens = @ 200 Pace
1 x 100 Free - Negative Split
Rest :30
7 x 50 Free
   #1-3, 5-7 = @ 200 Pace
   #4 = Smooth
1 x 100 Free - Negative Split
Rest :30
7 x 50 Free - @ 200 Pace
1 x 100 Free - Negative Split
Rest 1:00
1 x 200 Free - Broken x :10 @ 75 / 50 / 50 / 25
1 x 150 Free - Smooth

1 x 200 Social Kick
- - - - -
Cool Down

Chris Dowd 8/21/26 Chris Dowd 8/21/26

August 21, 2026

300 Swim
3 x 100 50 Free / 50 IMO
4 x 50 Free
- - - - -
Repeat 2x
   Round 1 = All Free
   Round 2 = Choice
- 8 x 25 Swim
   Odds = BLAST First 12.5, Break Outs
   Evens = BLAST Last 12.5, Tigershark Finish!
- Rest :15
- 1 x 75 Swim - BLAST
- 1 x 25 Free - Smooth
- Rest :30
- 6 x 25 Swim
   Odds = BLAST Break Outs
   Evens = BLAST Tigershark Finish!
- Rest :15
- 1 x 50 Swim - BLAST
- 1 x 25 Free - Smooth
- Rest :30
- 4 x 25 Swim
   Odds = BLAST Break Outs
   Evens = BLAST Tigershark Finish!
- Rest :15
- 1 x 25 Swim - BLAST
- 1 x 25 Free - Smooth
- Rest :30

4-8 x 25sec Choice - “Hangs” with Coach
- - - - -
Cool Down

Chris Dowd 8/20/26 Chris Dowd 8/20/26

August 20, 2026

300 Swim
4 x 50 Free - Build by 25
4 x 50 Kick
4 x 25 Swim - Build to FAST
- - - - -
1 x 200 IM
6 x 25 Fly - Strong
2 x 50 Free - FAST
1 x 50 Free - Smooth
Rest :30
1 x 200 IM
3 x 50 Back - Strong
2 x 50 Breast - FAST
1 x 50 Free - Smooth
Rest :30
1 x 200 IM
6 x 25 Breast - Strong
2 x 50 Back - FAST
1 x 50 Free - Smooth
Rest :30
1 x 200 IM
3 x 50 Free - Strong
4 x 25 Fly - FAST
1 x 50 Free - Smooth
- - - - -
Cool Down

Chris Dowd 8/19/26 Chris Dowd 8/19/26

August 19, 2026

300 Swim
4 x 50 Swim / Kick on Back by 25
4 x 75 50 Free / 25 Kick on Back
- - - - -
2 x 150 Free - Long Arms
8 x 25 Choice - Non Free, Long
1 x 100 Kick on Back - Strong
Rest :30

3 x 100 Free - Long Arms
6 x 25 Choice - Non Free, Strong
1 x 100 Kick on Back - Stronger
Rest :30

4 x 75 Free - Long Arms
4 x 25 Choice - Non Free, FAST
1 x 100 Kick on Back - Strongest
Rest :30

6 x 50 Free - 6 Breaths Max
2 x 25 Choice - Non Free, BLAST
1 x 100 Kick on Back - FAST
- - - - -
Cool Down

Chris Dowd 8/18/26 Chris Dowd 8/18/26

August 18, 2026

300 Swim
2 x 100 Drill / Swim by 50
4 x 50 Free - DPS
- - - - -
1 x 400 Free (pull optional)
4 x 50 Free - DPS
4 x 50 Free - Faster
8 x 25 Non Free - Long
1 x 100 Easy
Rest :30

1 x 200 Free - DPS
2 x 50 Free - Build
2 x 50 Free - Faster
6 x 25 Non Free - Build
1 x 100 Easy
Rest :30

2 x 100 Swim - Strong, Good Walls
4 x 25 Non Free - FAST
1 x 150 Easy
- - - - -
Cool Down

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