Kitchen Sink, Saturday, Short Course, 2800 Chris Dowd Kitchen Sink, Saturday, Short Course, 2800 Chris Dowd

October 10, 2026

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

Fins:
- 8 x 25 Kick
     Odds = Underwater
     Evens = Build
- 1 x 50 Free - Easy
- 4 x 50 Choice - DPS
- 1 x 100 Easy
- - - - -
Cool Down

Read More
Fast/Speed, Friday, Short Course, 2900 Chris Dowd Fast/Speed, Friday, Short Course, 2900 Chris Dowd

October 9, 2026

300 Swim
8 x 25 Free - 6 Fly Kicks off each wall
4 x 50 Free - Swim / Kick on Back by 25
2 x 50 Non-Free - DPS
- - - - -
2 x 100 Free - 3rd 25 Faster
2 x 100 Kick - Build
6 x 50 Free - Descend 1→3, 4→6
8 x 25 Free
     Odds = FAST
     Evens = Smooth
Rest :30

2 x 100 Non-Free - 3rd 25 Faster
4 x 50 Kick - Choice
6 x 50 Choice - Descend 1→3, 4→6
8 x 25 Non-Free
     Odds = Build
     Evens = Smooth

4 x 50 Free - Drill / Swim by 25
1 x 100 Easy
- - - - -
Cool Down

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

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

Read More
Kitchen Sink, Saturday, Short Course, 3300 Chris Dowd Kitchen Sink, Saturday, Short Course, 3300 Chris Dowd

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

Read More
Fast/Speed, Friday, Short Course, 2800 Chris Dowd Fast/Speed, Friday, Short Course, 2800 Chris Dowd

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

Read More
IM/Stroke, Wed/Thur, Short Course, 3050 Chris Dowd IM/Stroke, Wed/Thur, Short Course, 3050 Chris Dowd

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

Read More
IM/Stroke, Wed/Thur, Short Course, 2700 Chris Dowd IM/Stroke, Wed/Thur, Short Course, 2700 Chris Dowd

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

Read More
Distance, Mon/Tue, Short Course, 2700 Chris Dowd Distance, Mon/Tue, Short Course, 2700 Chris Dowd

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

Read More
Kitchen Sink, Saturday, Short Course, 3100 Chris Dowd Kitchen Sink, Saturday, Short Course, 3100 Chris Dowd

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

Read More
Fast/Speed, Friday, Short Course, 2700 Chris Dowd Fast/Speed, Friday, Short Course, 2700 Chris Dowd

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

Read More
IM/Stroke, Wed/Thur, Short Course, 3100 Chris Dowd IM/Stroke, Wed/Thur, Short Course, 3100 Chris Dowd

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

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

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

Read More
Fast/Speed, Friday, Short Course, 2800 Chris Dowd Fast/Speed, Friday, Short Course, 2800 Chris Dowd

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

Read More