September 9 th , 2025
Gold – 2750m
Warm-Up
4×50 CH pull @ 1:10
4×50 CH kick @ 1:20
4×50 CH swim @ 1:00
Main Set (BOLD text means EFFORT)
4×150 FR @ 2:15
[1: 50/100, 2: 50/50/50, 3: 100/50, 4: 150]
150 EZ @ 2:30
5×100 FR @ 1:50
[1: 25/75, 2: 25/25/50, 3: 50/25/25, 4: 75/25, 5: 100]
100 EZ @ 2:00
6×50 FR @ 1:00
2x [1: 25/25, 2: 25/25, 3: 50]
50 EZ @ 1:15
Cool-Down
6×75 CH @ 1:40 fins opt.
If you have extra time, practice turns from a mid pool start (alt. between
touch turns and flip turns)
Silver – 2500m
September 9 th , 2025
Warm-Up
4×50 CH pull @ 1:10
4×50 CH kick @ 1:20
4×50 CH swim @ 1:00
Main Set (BOLD text means EFFORT)
3×150 FR @ 2:30
[1: 50/100, 2: 50/50/50, 3: 100/50]
150 EZ @ 2:40
4×100 FR @ 2:00
[1: 25/75, 2: 25/25/50, 3: 50/25/25, 4: 75/25]
100 EZ @ 2:10
6×50 FR @ 1:00
2x [1: 25/25, 2: 25/25, 3: 50]
50 EZ @ 1:15
Cool-Down
6×75 CH @ 1:40 fins opt.
If you have extra time, practice turns from a mid pool start (alt. between
touch turns and flip turns)
September 11 th , 2025
Can do FR instead of FLY
Focus on neutral head, finishing strokes fully, and kicking from the hips
Gold/Silver – Total: 2400m
4×25 FLY scull @ :40 paddles opt.
3×50 FLY kick fins opt. 1: Single Leg @ 1:30, 2-3: full KK @ 1:10
4×50 FLY drill fins opt. @ 1:00
4×25 FLY swim desc. 1-4 @ :40
4×25 BK pull @ :40 paddles opt.
3×50 BK kick fins opt. 1: Single Leg @ 1:30, 2-3: full KK @ 1:10
4×50 BK drill fins opt. @ 1:00
4×50 BK swim [25 EZ/25 EFFORT] @ 1:00
4×25 BR scull @ :40 paddles opt.
3×50 BR kick @ 1:30
4×50 BR drill @ 1:10
4×25 BR swim desc. 1-4 @ :40
4×25 FR pull @ :40 paddles opt.
3×50 FR KK fins opt. 1: Single Leg @ 1:30, 2-3: full KK @ 1:10
4×50 FR drill fins opt. @ 1:00
4×50 FR swim [25 EZ/25 EFFORT] @ 1:00
Can do FR instead of FLY
Focus on neutral head, finishing strokes fully, and kicking from the hips
September 11 th , 2025
Bronze – Total: 2000m
2×25 FLY scull @ :50 paddles opt.
3×50 FLY KK fins opt. @ 1:20
3×50 FLY drill fins opt. @ 1:15
2×25 FLY swim desc. 1-4 @ :50
4×25 BK pull @ :50 paddles opt.
3×50 BK KK fins opt. @ 1:20
3×50 BK drill fins opt. @ 1:15
4×50 BK swim @ 1:20
2×25 BR scull @ :50 paddles opt.
3×50 BR KK @ 1:40
3×50 BR drill @ 1:30
2×25 BR swim @ :50
4×25 FR pull @ :50 paddles opt.
3×50 FR KK fins opt. @ 1:20
3×50 FR drill fins opt. @ 1:15
4×50 FR swim @ 1:20
September 13
Gold – 3450m
Warm-Up
6×150 @ 3:00
2x [1: pull, 2: 50 kick/50 swim/50 kick, 3: CH swim]
Kick Set
Can do PULL instead if this is too much KICK
200 kick mod. effort @ 4:00
2×100 kick build effort each 100 @ 2:00
4×50 kick [25 EZ/25 EFFORT] @ 1:00
100 EZ kick @ 2:00
Main Set
5×100 FR @ 1:45 hold best avg.
100 EZ @ 2:00
4×75 IM spin drill @ 1:45
100 EZ @ 2:00
5×100 @ 1:45 try to hold same pace as first round
100 EZ @ 2:00
Turn Practice
6-10×25 mid-pool start FR
Swim fast into wall and initiate turn, pause in streamline once feet hit the wall; push off and swim EZ back
Focus on smooth turn, “knees to forehead”, finish on back
Silver – 3250m
Warm-Up
6×150 @ 3:00
2x [1: pull, 2: 50 kick/50 swim/50 kick, 3: CH swim]
Kick Set
Can do PULL instead if this is too much KICK
200 kick mod. effort @ 4:20
2×100 kick build effort each 100 @ 2:10
4×50 kick [25 EZ/25 EFFORT] @ 1:05
100 EZ kick @ 2:10
Main Set
4×100 FR @ 2:00 hold best avg.
100 EZ @ 2:10
4×75 IM spin drill @ 2:00
100 EZ @ 2:10
4×100 @ 2:00 try to hold same pace as first round
100 EZ @ 2:10
Turn Practice
6-10×25 mid-pool start FR
Swim fast into wall and initiate turn, pause in streamline once feet hit the wall; push off and swim EZ back
Focus on smooth turn, “knees to forehead”, finish on back
Bronze – 2950m
Warm-Up
6×150 @ 3:30
2x [1: pull, 2: 50 kick/50 swim/50 kick, 3: CH swim]
Kick Set
Can do PULL instead if this is too much KICK
2×100 kick build effort each 100 @ 2:45
4×50 kick [25 EZ/25 EFFORT] @ 1:20
100 EZ kick @ 2:45
Main Set
4×100 FR @ 2:30 hold best avg.
100 EZ @ 2:40
4×50 IM order drill @ 1:30
100 EZ @ 2:40
4×100 @ 2:30 try to hold same pace as first round
100 EZ @ 2:40
Turn Practice
6-10×25 mid-pool start FR
Swim fast into wall and initiate turn, pause in streamline once feet hit the wall; push off and swim EZ back
Focus on smooth turn, “knees to forehead”, finish on back