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
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
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
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
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
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
September 28, 2026
300 Swim
3 x 100 Drill / Swim by 50
Drills: L/R Balance, Single Switch, Triple Switch
2 x 50 Kick on Back
2 x 50 Free
- - - - -
3 x 100 Free - Smooth
1 x 100 Faster
1 x 50 Choice - Easy
2 x 100 Free
2 x 100 Faster
1 x 50 Choice - Easy
Rest :30
3 x 100 Free - Hold Pace
1 x 200 Free - Smooth, DPS
Tight streamline off walls, 4 to 6 dolphin kicks
10 x 50 Free
#1-3 = Descend 1→3
#4 = Easy
#5-7 = Fast in the Black
#8 = Easy
#9 = Sprint
#10 = Easy
- - - - -
Cool Down
September 26, 2026
300 Swim
1 x 300 Scull / Drill / Swim by 25
2 x 100 Kick / Swim by 50
- - — -
1 x 400 Free (pull optional)
1 x 100 Stroke or IM - DPS
1 x 100 Kick - Build
1 x 100 Kick - Build
1 x 300 Free (pull optional)
2 x 100 Stroke or IM - Moderate
1 x 100 Kick - Build
1 x 200 Free - DPS
3 x 100 Stroke or IM 0 Descend 1→3
1 x 100 Kick - Strong
1 x 100 Free
4 x 50 Kick - Choice
1 x 100 Easy
- - - - -
Cool Down
September 25, 2026
300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Kick on back
4 x 50 Free - DPS
- - - - -
1 x 100 Free - DPS
4 x 50 Choice - Build
1 x 50 Kick - Build
1 x 50 Free - DPS, Smooth
1 x 100 Free - Moderate
3 x 50 Choice - Fast in the Black
2 x 50 Kick - Build
1 x 50 Free - DPS, Smooth
1 x 100 Free - Faster
2 x 50 Choice - Faster
3 x 50 Kick - Build
1 x 50 Free - DPS, Smooth
1 x 100 Free - Smooth
1 x 50 Choice - Sprint
1 x 50 Free - Easy
3 x 100 Drill / Swim by 50
- - - - -
Cool Down
September 24,2026
300 Swim
1 x 200 IMO - Drill / Swim
4 x 50 Free - DPS
2 x 50 Kick
- - - - -
Repeat 2x
- 4 x 50 Stroke - No Free
- Rest :15
- 4 x 50 Stroke / Free by 25
- Rest :15
- 4 x 50 Free - DPS
- Rest :30
- 1 x 100 Specialty - Build
- 2 x 100 Free
- 1 x 100 Kick - Choice
4 x 50 Choice - Kick / Swim
1 x 100 Easy
- - - - -
Cool Down
September 23, 2026
300 Swim
3 x 50 IMO - Kick / Swim by 25
3 x 50 IMO - Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 3x
- 4 x 25 Fly - DPS
- 2 x 75 50 Back / 25 Breast
- 1 x 50 Flutter Kick - Build
- 1 x 150 25 Fly / 50 Back / 50 Breast / 25 Free
- 1 x 50 Free - Smooth
- Rest :30
Repeat 3x - FINS
- 4 x 25 Underwater Kick
(2 Fish Kick on Side / 2 FAST Dolphin Kick)
- 1 x 50 Dolphin KOB - Build
- 1 x 50 Free - Smooth
4 x 50 Choice - Smooth, DPS
- - - - -
Cool Down
September 22, 2026
300 Swim
3 x 100 Free - Drill / Swim by 50
Drills: L/R Balance, 8 Kick Single Switch, Triple Switch
4 x 25 Kick
2 x 50 Free - Build
- - - - -
1 x 50 Kick on Back
1 x 100 Free - Build
1 x 150 Free - 3rd 50 Faster
1 x 200 Free - Build
1 x 300 150 KOB / 150 Free - Smooth
1 x 400 Free (pull optional)
1 x 300 150 KOB / 150 Free - Smooth
1 x 200 Free - Build
1 x 150 Free - 4 to 6 Kicks off walls
1 x 100 Free - Swim Strong
1 x 50 Kick on Back
4 x 50 Drill / Swim by 25
- - - - -
Cool Down
September 18, 2026
300 Swim
3 x 100 Drill / Swim / Kick / Swim by 25
8 x 50 Free
Odds = Drill - L/R Balance, Single Switch, Triple Switch
Evens = Swim
- - - - -
3 x 100 Free - Descend 1→3
Rest :30
1 x 50 Swim - FAST
1 x 50 Easy
2 x 100 Free - Sprint the Black
Rest :30
3 x 50 Swim - Descend 1→3
1 x 50 Easy
1 x 100 Swim - Build
Rest :30
5 x 50 Swim - Descend 1→3, Hold 4&5
1 x 50 Easy
Rest :30
1 x 100 Free - FAST*
Just Make The Interval!!!
6 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down
September 17, 2026
300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
8 x 25 Specialty or IMO
2 x 50 Free - Smooth
6 x 50 Odds = Specialty or IMO - DPS
2 x 50 Free - DPS
4 x 75 Odds = Specialty or IMO - Build
2 x 50 Free - Smooth
2 x 100 Odds = Specialty or IM - FAST
2 x 50 Free - Smooth
1 x 100 Easy
2 x 50 Kick - Strong
4 x 25 Choice - Stroke
2 x 50 Kick - Strong
4 x 25 Choice - Different Stroke
4 x 25 Free - DPS
1 x 200 Free - Easy
- - - - -
Cool Down
September 16, 2026
300 Swim
4 x 75 IMO - Kick / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
Repeat 4x
- 1 x 100 IM or Stroke*
- 2 x 100 Kick / Free by 50
- 2 x 50 Free - DPS
- 4 x 25 Stroke* - Build
Stroke = IMO by Round
4 x 50 Kick / Swim by 25 - Smooth
1 x 100 Easy
- - - - -
Cool Down
September 15, 2026
300 Swim
3 x 100 Free - Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
4 x 25 Variable Sprint
- - - - -
1 x 300 Free (pull optional)
3 x 150 Free
#1 = First 50 Faster
#2 = 2nd 50 Faster
#3 = Last 50 Faster
3 x 100 Swim - Descend 1→3
2 x 50 Kick on Back
1 x 50 Easy
1 x 200 Free (pull optional)
2 x 150 Free - Good Walls
2 x 100 Free - Build
2 x 50 Kick - Choice
1 x 100 Free - Strong
1 x 100 Easy
2 x 100 Kick / Swim by 50
1 x 200 Easy
- - - - -
Cool Down
September 14, 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
Rest 1:00
3 x 100 Free - Descend 1→3
4 x 50 Kick - Build
4 x 50 Free - Ascend
2 x 100 Drill / Swim
- - - - -
Cool Down
September 12, 2026
No Practice - Lightning
Last-minute cancellation. Here’s what was planned:
300 Swim
1 x 200 Drill / Swim by 50
2 x 50 Kick on Back - Fast in the Black
- - - - -
1 x 600 Free (pull optional)
2 x 100 50 Stroke / 50 Free
Rest :30
1 x 400 Free (pull optional)
3 x 100 50 Stroke / 50 Free - Build
Rest :30
1 x 200 Free - Build
4 x 100 50 Stroke / 50 Free - Strong
Rest :30
4 x 50 25 Kick / 25 Choice
1 x 200 Easy
- - - - -
Cool Down
September 11, 2026
300 Swim
4 x 75 Choice - Kick / Drill / Swim by 25
4 x 25 Choice - Variable Sprint
2 x 50 Free - DPS
- - - - -
20 x 25 Specialty
5 FAST → 1 Easy
4 FAST → 1 Easy
3 FAST → 1 Easy
2 FAST → 1 Easy
1 FAST → 1 Easy
2 x 50 Free - Smooth
2 x 100 Free - DPS
2 x 50 Specialty - Long
2 x 100 Free - DPS
2 x 50 Specialty - Build
1 x 100 Free - Smooth
Rest :30
1 x 50 Specialty - FAST
1 x 100 Easy
Repeat 2x - w/ Fins
- 2 x 50 Flutter Kick - Build
- 6 x 25 UW Kick as far as possible
- 1 x 50 Choice Kick - Build
- 4 x 25 Free - 1 Breath
- - - - -
Cool Down
September 10, 2026
300 Swim
2 x 75 Choice - Scull / Drill / Swim by 25
2 x 75 Choice - 50 Kick / 25 Swim
4 x 50 Free - DPS
- - - - -
Repeat 2x
- 4 x 25 Choice (all same stroke)
- Rest :30
- 3 x 50 Different Stroke (all same)
- Rest :30
- 2 x 75 Different Stroke (same)
- Rest :30
- 1 x 100 Choice Stroke - No Free
- 1 x 50 Easy
- Rest :30
- 1 x 200 Choice - Stroke, Build
- 1 x 50 Smooth
4 x 25 Flutter Kick - Build
4 x 25 Choice Kick - Build
2 x 25 Flutter Kick - Faster
2 x 25 ChoiceKick - Fastest
2 x 50 Free - DPS
4 x 50 Drill / Swim
1 x 100 Easy
- - - - -
Cool Down