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Workouts 8/10 - 8/14 a variety

DISTANCE FREE
Although distance swimmers do not like to use their legs,
a little cardiovascular efficiency goes a long way!
WARM UP 300 CHOICE
SET
2 X
2 X
2 X

1
100 DRILL/SWIM @ 1 : 40 (~ 10 sec rest)
75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
50 SWIM @ 0 : 50 (~ 10 sec rest)

SET
2 X
2 X
2 X
2 X
2 x
2 X

2
500 SWIM @ 7 : 00 (~ 40 sec rest)
75 KICK @ 1 : 40 (~ 20 sec rest)
400 SWIM @ 5 : 30 (~ 30 sec rest)
75 KICK @ 1 : 40 (~ 20 sec rest)
300 SWIM @ 4 : 10 (~ 20 sec rest)
75 KICK @ 1 : 40 (~ 20 sec rest)

SET 3
2 X THIS SET:
75 CHOICE @ 1 : 15 (~ 10 sec rest)
50 CHOICE @ 0 : 55 (~ 15 sec rest)
25 SPRINT @ 0 : 35 (~ 20 sec rest)
YARDAGE: 3850
MID FREE
WARM UP 300 CHOICE
SET 1
200 75 KICK/75 DRILL/50 SWIM @ 3 : 20 (~ 20 sec rest)
150 50 KICK/50 DRILL/50SWIM @ 2 : 15 (~ 20 sec rest)
100 25 KICK/25 DRILL/50 SWIM @ 2 : 10 (~ 20 sec rest)
50 BUILD
SET 2
300 SWIM @ 4 : 15 (~ 30 sec rest)
275 PULL @ 3 : 55 (~ 25 sec rest)
250 SWIM @ 3 : 35 (~ 25 sec rest)
225 PULL @ 3 : 10 (~ 20 sec rest)
200 SWIM @ 2 : 50 (~ 20 sec rest)
175 PULL @ 2 : 30 (~ 15 sec rest)
150 SWIM @ 2 : 10 (~ 15 sec rest)
125 PULL @ 1 : 45 (~ 10 sec rest)
100 SWIM @ 1 : 25 (~ 10 sec rest)
75 PULL @ 1 : 05 (~ 10 sec rest)
4 X 50 SWIM @ 0 : 40 (~ 5 sec rest)
7 X 25 SPRINT @ 0 : 25 (~ 5 sec rest)
SET 3
4 X 75 KICK @ 1 : 30 (~ 10 sec rest)
4 X 50 KICK/SPRINT @ 1 : 00 (~ 15 sec rest)
4 X 25 SPRINT @ 0 : 30 (~ 15 sec rest)
YARDAGE: 3650
SPRINT FREE
WARM UP 300 CHOICE
SET 1
4 X 50 DRILL/SWIM @ 0 : 50 (~ 10 sec rest)

4 X 50 KICK/SWIM @ 1 : 00 (~ 15 sec rest)


4 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
REST 30
4 x 150 PULL BC 3-5-7 BY 50 @ 2 : 10 (~ 15 sec rest)
SET 2
1 X 50 @ 0 : 40 (~ 5 sec rest)
4 x 100 @ 1 : 25 (~ 10 sec rest)
REST 30
2 x 50 @ 0 : 45 (~ 10 sec rest)
3 x 100 @ 1 : 20 (~ 5 sec rest)
REST 30
3 x 50 @ 0 : 50 (~ 15 sec rest)
2 X 100 @ 1 : 15 (~ 2 sec rest)
REST 30
4 x 50 (CHOICE) @ 0 : 55 (~ 20 sec rest)
1 X 100 DRILL
SET 3
5 X 50 KICK @ 1 : 00 (~ 10 sec rest)
4 X 50 KICK/SWIM @ 1 : 00 (~ 15 sec rest)
3 X 50 CHOICE @ 1 : 00 (~ 20 sec rest)
2 X 25 1 BREATH SPRINTS @ 0 : 35 (~ 20 sec rest)
YARDAGE: 3650
STROKE/IM
WARM UP 300 CHOICE
SET
150
150
150
150

1
FREE DRILL/SWIM
FREE KICK @ 3 :
FLY/BACK/BREAST
FLY/BACK/BREAST

@ 2 : 20 (~ 20 sec rest)
00 (~ 20 sec rest)
DRILL/SWIM BY 25 @ 2 : 30 (~ 15 sec rest)
KICK

SET 2
4 X THIS SET:
25 FLY @ 0 : 30 (~ 10 sec rest)
50 25 FLY - 25 BACK @ 0 : 50 (~ 10 sec rest)
75 25 BACK - 50 BREAST @ 1 : 20 (~ 15 sec rest)
100 IM (DESCEND 1-4) @ 1 : 45 (~ 20 sec rest)
150 FREE (BUILD BY 50) @ 2 : 30 (~ 30 sec rest)
SET 3
300 KICK @ 5 : 45 (~ 20 sec rest)
6 X 50 KICK @ 1 : 00 (~ 10 sec rest)
300 PULL @ 4 : 15 (~ 20 sec rest)
6 X 50 ODD) EASY/HARD, EVEN) HARD/EASY @ 1 : 00 (~ 20 sec rest)
YARDAGE: 3700
Workouts 8/17 - 8/21 reset your base pace
DISTANCE
The time is right to test your progress. It would be a good idea to do workout N
umber One
again to reset your training base rate, DP. The goal is to cover more yards in t
he 30 minute
swim than you did the first time and then find your average pace per 100 yards t
o use as your default interval.
WARM UP 300 CHOICE

SET
3 X
3 X
3 X

1
50 KICK-SWIM @ 1 : 00 (~ 15 sec rest)
50 DRILL-SWIM @ : 50 (~ 10 sec rest)
100 FIND THE GROOVE @ 1 : 30 (~ 15 sec rest)

SET 2
T 30 TIMED 30 MINUTE SWIM 30 : 00
COUNT YOUR LAPS OR DO IT AGAIN!
SET
4 X
3 X
2 X

3
50 KICK @ 1 : 05 (~ 15 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
50 KICK @ : 55 (~ 5 sec rest)

4 X 50 PULL-BC7 @ : 55 (~ 15 sec rest)


3 X 50 PULL-BC5 @ : 50 (~ 10 sec rest)
2 X 50 PULL-BC3 @ : 45 (~ 5 sec rest)
YARDAGE: 1800 + distance in 30 minute swim
MID FREE
WARM UP 300 CHOICE
SET 1
3 X THIS SET:
100 PULL @ 1 : 25 (~ 10 sec rest)
75 DRILL @ 1 : 05 (~ 10 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
25 BUILD @ 0 : 30 (~ 15 sec rest)
SET 2 (100s= FAST KICKS, MODERATE SWIMS)
1 X 200 DP @ 2 : 50 (~ 20 sec rest)
3 X 100 25 KICK - 75 SWIM @ 1 : 40 (~ 15
2 X 200 DP-2 @ 2 : 55 (~ 25 sec rest)
2 X 100 50 KICK - 50 SWIM @ 1 : 45 (~ 15
3 X 200 DESCEND FROM DP-2 @ 3 : 00 (~ 30
1 X 100 75 KICK - 25 SWIM @ 1 : 50 (~ 15
SET 3
4 X THIS SET:
150 PULL @ 2 : 10 (~ 15 sec rest)
25 BUILD @ 0 : 30 (~ 15 sec rest)
25 SPRINT @ 0 : 30 (~ 15 sec rest)
YARDAGE: 3650
MID/SPRINT FREE
WARM UP 300 CHOICE
SET 1
3 X THIS SET:
50 KICK-SWIM @ 1 : 00 (~ 15 sec rest)
50 DRILL-SWIM @ 0 : 50 (~ 10 sec rest)
50 SWIM @ 0 : 45 (~ 10 sec rest)
SET 2
150 PULL @ 2 : 15 (~ 20 sec rest)
2 X 200 HARD @ 3 : 00 (~ 30 sec rest)
150 PULL @ 2 : 15 (~ 20 sec rest)
2 X 150 HARD @ 2 : 15 (~ 30 sec rest)
150 PULL @ 2 : 15 (~ 20 sec rest)
2 X 100 HARD @ 1 : 45 (~ 30 sec rest)
150 PULL @ 2 : 15 (~ 20 sec rest)

sec rest)
sec rest)
sec rest)
sec rest)

2 X
150
2 X
150
2 X

75 HARD @ 1 :
PULL @ 2 : 15
50 HARD @ 1 :
PULL @ 2 : 15
25 SPRINT @ 0

30 (~ 30 sec rest)
(~ 20 sec rest)
00 (~ 30 sec rest)
(~ 20 sec rest)
: 45 (~ 30 sec rest)

SET 3
4 X THIS SET:
100 SOCIAL KICK @ 2 : 15 (~ 15 sec rest)
75 HARD KICK @ 1 : 30 (~ 10 sec rest)
50 HARDER KICK @ 0 : 55 (~ 10 sec rest)
YARDAGE: 3750
STROKE/IM
WARM UP 300 CHOICE
SET 1
4 X 125 (25 KICK-50 DRILL-50 SWIM) @ 2 : 00 (~ 15 sec rest)
SET 2
4 X 200 MIDDLE 100 STROKE @ 3 : 10 (~ 30 sec rest)
REST 30
3 X 200 MIDDLE 100 STROKE @ 3 : 00 (~ 20 sec rest)
REST 30
2 X 200 MIDDLE 100 STROKE @ 2 : 50 (~ 10 sec rest)
SET 3
3 X 100 IM @ 1 : 40 (~ 15 sec rest)
REST 30
2 X 100 IM @ 1 : 35 (~ 10 sec rest)
REST 30
1 X 100 IM ALL OUT!
SET 4
4 X THIS SET:
75 KICK @ 1 : 30 (~ 10 sec rest)
25 DRILL @ 0 : 30 (~ 10 sec rest)
25 SPRINT @ 0 : 30 (~ 10 sec rest)
YARDAGE: 3700
Workouts 8/24 - 8/28 another favorite
DISTANCE (ANOTHER ONE OF MY FAVORITES!)
WARM UP 300 CHOICE
SET
100
100
100
100

1
DRILL @ 1 : 25 (~10 sec rest)
PULL @ 1 : 30 (~10 sec rest)
KICK @ 2 : 00 (~10 sec rest)
SWIM @ 1 : 25 (~10 sec rest)

SET 2
1 X 300 PULL @ 4 : 15 (~ 30 sec rest)
1 X 200 DP @ 3 : 00 (~ 30 sec rest)
4 X 100 HARD @ 1 : 20 (~ 5 sec rest)
60 SEC REST
1 X 250 PULL @ 3 : 35 (~ 25 sec rest)
1 X 150 DP @ 2 : 10 (~ 25 sec rest)
4 X 75 HARD @ 1 : 00 (~ 5 sec rest)
60 SEC REST
1 X 200 PULL @ 2 : 50 (~ 20 sec rest)

1 X 100 DP @ 1 : 35 (~ 20 sec rest)


4 X 50 HARD @ 0 : 40 (~ 5 sec rest)
60 SEC REST
1 X 150 PULL @ 2 : 10 (~ 15 sec rest)
1 X 50 DP @ 0 : 50 (~ 15 sec rest)
4 X 25 HARD@ 0 : 25 (~ 8 sec rest)
SET 3
4 X THIS SET:
50 KICK @ 1 : 00 (~ 10 sec rest)
50 KICK/SWIM @ 1 : 00 (~ 15 sec rest)
YARDAGE: 3500
MID FREE
WARM UP 300 CHOICE
SET 1
2 X THIS SET:
50 KICK/SWIM @ 0 : 50 (~ 10 sec rest)
50 DRILL/SWIM @ 0 : 45 (~ 10 sec rest)
50 BUILD @ 0 : 45 (~ 10 sec rest)
SET 2
4 X 150 PULL @ 2 : 10 (~ 15 sec rest)
SET 3
3 X 125 SWIM (DESCEND) @ 1 : 50 (~ 15 sec rest)
75 KICK @ 1 : 30 (~ 10 sec rest)
3 X 125 SWIM @ 1 : 45 (~ 10 sec rest)
75 KICK @ 1 : 30 (~ 10 sec rest)
3 X 125 SWIM @ 1 : 40 (~ 5 sec rest)
75 KICK @ 1 : 30 (~ 10 sec rest)
60 SEC REST
3 X 100 SWIM @ 1 : 30 (~ 15 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
3 X 100 SWIM @ 1 : 25 (~ 10 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
3 X 100 SWIM @ 1 : 20 (~ 5 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
YARDAGE: 3600
SPRINT FREE
WARM UP 300 CHOICE
SET
200
150
4 X

1
DRILL/SWIM @ 3 : 00 (~ 25 sec rest)
KICK/SWIM @ 3 : 00 (~ 15 sec rest)
50 DESCEND @ 0 : 45 (~ 10 sec rest)

SET 2
4 x 200 PULL @ 2 : 40 (~ 10 sec rest)
SET 3
4 x THIS SET:
100 @ 1 : 15 (~ 2 sec rest)
50 @ 1 : 15 (~ 35 sec rest)
50 @ 1 : 15 (~ 40 sec rest)
4 x THIS SET:
50 @ 0 : 35 (~ 2 sec rest)

25 @ 0 : 35 (~
25 @ 0 : 35 (~
SET 4
4 X THIS SET:
100 KICK @ 2 :
50 KICK HARD @
50 KICK/SPRINT
YARDAGE: 3650

20 sec rest)
20 sec rest)
00 (~ 15 sec rest)
1 : 00 (~ 10 sec rest)
SWIM @ 1 : 00 (~ 15 sec rest)

STROKE/IM
WARM UP 300 CHOICE
SET
4 X
4 X
4 X

1
75 KICK/DRILL/SWIM @ 1 : 15 (~10 sec rest)
50 CHOICE @ 0 : 50 (~10 sec rest)
25 DESCEND @ 0 : 30 (~10 sec rest)

SET 2
300 IM - KICK/DRILL/SWIM @ 5 : 15 (~30 sec rest)
2 X 200 IM - DRILL/SWIM @ 3 : 20 (~20 sec rest)
3 X 100 IM @ 1 : 35 (~10 sec rest)
REST 60 SEC
300 PULL @ 4 : 15 (~30 sec rest)
3 X 150 CHOICE @ 2 : 30 (~15 sec rest)
4 X 75 CHOICE @ 1 : 10 (~10 sec rest)
SET 3
300 KICK @ 6 : 00 (~30 sec rest)
4 X 50 KICK/SWIM @ 1 : 00 (~15 sec rest)
6 X 25 CHOICE @ 0 : 30 (~10 sec rest)
YARDAGE: 3600
Workouts 8/31 - 9/4
DISTANCE FREE
You will work your legs to tire them and then not rely on them for any propulsio
n in the swims.
Let them drag along behind you relaxed and rocking gently with the hips but not
wide or wobbly,
and only use them for kicking in and out of the turns. This teaches you how to u
se them only as a throttle when needed in long swims.
WARM UP 300 CHOICE
SET
150
150
150

1
75 KICK/50 DRILL/25 SWIM @ 2 : 40 (~ 15 sec rest)
50 KICK/50 DRILL/50SWIM @ 2 : 30 (~ 15 sec rest)
25 KICK/50 DRILL/75 SWIM @ 2 : 25 (~ 15 sec rest)

SET 2
300 KICK @ 5 : 45 (~ 15 sec rest)
200 KICK @ 3 : 50 (~ 10 sec rest)
100 KICK HARD
1 MIN BREAK (only kick into and out of turns)
400 SWIM @ 5 : 40 (~ 40 sec rest)
300 SWIM @ 4 : 15 (~ 30 sec rest)
200 SWIM @ 2 : 50 (~ 20 sec rest)
4 X 100 SWIM (NORMAL LEGS) @ 1 : 20 (~ 8 sec rest)
SET 3

2 X 300 PULL @ 4 : 20 (~ 30 sec rest)


2 X 200 DRILL/SWIM CHOICE STROKE @ 3 : 10 (~ 20 sec rest)
100 EASY
YARDAGE: 3750
MID FREE
WARM UP 300 CHOICE
SET 1
3 X 100 50 DRILL/25 KICK/25 SWIM @ 1 : 45 (~ 10 sec rest)
3 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
SET
4 X
4 X
4 X

2
100 PULL @ 1 : 25 (~ 10 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
50 KICK/SWIM @ 1 : 00 (~ 15 sec rest)

SET
6 X
8 X
4 X
4 X
2 X
200

3
100 DP @ 1 :
25 BUILD @ 0
100 DP-2 @ 1
50 BUILD @ 0
100 DP-4 @ 1
GOOD EFFORT

30 (~ 15 sec rest)
: 25 (~ 10 sec rest)
: 25 (~ 12 sec rest)
: 45 (~ 10 sec rest)
: 20 (~ 10 sec rest)
BUILD BY 50

SET 4
4 X 75 KICK @ 1 : 30 (~ 10 sec rest)
4 X 50 KICK/SWIM @ 1 : 00 (~ 15 sec rest)
YARDAGE: 3850
SPRINT
WARM UP 300 CHOICE
SET
4 X
3 X
2 X

1
50 DRILL/SWIM @ 0 : 50 (~ 10 sec rest)
50 KICK/SWIM @ 0 : 55 (~ 10 sec rest)
75 BUILD @ 1 : 05 (~ 15 sec rest)

4 X 150 PULL - BC 7,5,3 BY 50 - WITH PADDLES @ 2 : 00 (~ 15 sec rest)


SET 2
25 EASY, 1 BREATH @ 0 : 30 (~ 10 sec rest)
50 HARD CHOICE @ 1 : 00 (~ 20 sec rest)
75 BUILD @ 1 : 10 (~ 15 sec rest)
100 HARD @ 1 : 30 (~ 15 sec rest)
25 EASY, 1 BREATH @ 0 : 30 (~ 10 sec rest)
2 X 50 HARD CHOICE @ 1 : 00 (~ 20 sec rest)
75 BUILD @ 1 : 10 (~ 15 sec rest)
100 HARD @ 1 : 30 (~ 15 sec rest)
25 EASY, 1 BREATH @ 0 : 30 (~ 10 sec rest)
3 X 50 HARD CHOICE @ 1 : 00 (~ 20 sec rest)
75 BUILD @ 1 : 10 (~ 15 sec rest)
100 HARD @ 1 : 30 (~ 15 sec rest)
25 EASY, NO BREATH? @ 0 : 30 (~ 10 sec rest)
4 X 50 HARD STROKE @ 1 : 00 (~ 20 sec rest)
75 BUILD @ 1 : 10 (~ 15 sec rest)
100 HARD
SET 3
6 X 75 KICK @ 1 : 30 (~ 10 sec rest)

6 X 50 EASY KICK/HARD SWIM @ 1 : 00 (~ 15 sec rest)


6 X 25 SPRINT @ 0 : 40 (~ 25 sec rest)
YARDAGE: 3600
STROKE/IM
WARM UP 300 CHOICE
SET
6 X
6 X
6 X

1
25 DRILL: ODD) FREE - EVEN) STROKE @ 0 : 30 (~ 10 sec rest)
25 KICK: ODD) FREE - EVEN) STROKE @ 0 : 35 (~ 10 sec rest)
25 SWIM: ODD) FREE - EVEN) STROKE @ 0 : 30 (~ 10 sec rest)

6 X 50 PULL - BC 3/5, 5/7 X 3 @ 0 : 50 (~ 10 sec rest)


SET 2
3 X THIS SET: WORK STROKE, USE FREE AS RECOVERY, DP PACE.
25 STROKE @ 0 : 30 (~ 10 sec rest)
100 FREE @ 1 : 30 (~ 15 sec rest)
50 STROKE @ 0 : 50 (~ 10 sec rest)
100 FREE @ 1 : 30 (~ 15 sec rest)
75 STROKE @ 1 : 10 (~ 10 sec rest)
100 FREE @ 1 : 30 (~ 15 sec rest)
100 STROKE @ 1 : 30 (~ 10 sec rest)
100 FREE @ 2 : 00 (~ 45 sec rest)
SET 3
3 X THIS SET:
100 KICK @ 2 : 00 (~ 15 sec rest)
75 KICK HARD @ 1 : 30 (~ 10 sec rest)
50 KICK HARDER @ 1 :00 (~ 10 sec rest)
25 KICK HARDEST @ 0 : 30 (~ 10 sec rest)
YARDAGE: 3750
Workouts 9/14 - 9/18
DISTANCE FREE
WU 300 CHOICE
SET 1
500 FREE (every length divisible by 3 - KICK, divisible by 4 - DRILL)
SET 2 Set your distance pace and hang onto it with less rest.
5 x 100 DESCEND @ 1 : 30 (~ 15 sec rest)
5 x 100 DP @ 1 : 25 (~ 10 sec rest)
5 x 100 DP @ 1 : 20 (~ 5 sec rest)
60 sec rest
4 x 75 DESCEND @ 1 : 05 (~ 15 sec rest)
4 x 75 DP @ 1 : 00 (~ 10 sec rest)
4 x 75 DP @ 0 : 55 (~ 5 sec rest)
60 sec rest
3 x 50 DESCEND @ 0 : 45 (~ 10 sec rest)
3 x 50 DP @ 0 : 40 (~ 6 sec rest)
3 x 50 DP @ 0 : 35 (~ 2 sec rest)
SET 3
150 KICK
YARDAGE: 3800
MID FREE
WARM UP 300 CHOICE

SET
2 X
4 X
6 X

1
100 25 DRILL/75 BUILD @ 1 : 30 (~ 12 sec rest)
75 25 KICK/50 SWIM @ 1 : 15 (~ 12 sec rest)
50 DESCEND 1-3, 4-6 @ 0 : 50 (~ 12 sec rest)

SET 2 work legs on kicks and then rest them on the first swim of the descending
sets
3 X 200 DESCEND @ 2 : 50 (~ 20 sec rest)
3 x 50 KICK @ 1 : 00 (~ 10 sec rest)
3 X 150 DESCEND @ 2 : 10 (~ 15 sec rest)
3 x 50 KICK @ 1 : 00 (~ 10 sec rest)
3 X 100 DESCEND @ 1 : 25 (~ 10 sec rest)
3 x 50 KICK @ 1 : 00 (~ 10 sec rest)
3 X 50 DESCEND @ 0 : 40 (~ 8 sec rest)
SET 3
5 X 100 PULL @ 1 : 30 (~ 15 sec rest)
3 x 50 CHOICE @ 0 : 50 (~ 10 sec rest)
YARDAGE: 3700
SPRINT FREE
WARM UP 300 CHOICE
SET 1
3 X THIS SET:
25 NO BREATH @ 0 : 30 (~ 15 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
75 DRILL @ 1 : 10 (~ 15 sec rest)
100 BUILD @ 1 : 30 (~ 15 sec rest)
SET 2
4 X 150 PULL @ 2 : 10 (~ 15 sec rest)
SET
1 X
1 X
1 X
2 X
1 X
3 X
1 X
4 X

3
100
100
100
100
100
100
100
100

EZ @
HARD
EZ @
HARD
EZ @
HARD
EZ @
HARD

1
@
1
@
1
@
1
@

:
1
:
1
:
1
:
1

SET 4
4 X THIS SET:
75 KICK @ 1 : 30
50 KICK/SWIM @ 1
25 KICK HARD @ 0
25 SPRINT SWIM @

30 (~ 15 sec rest)
: 35 (~ 22 sec rest)
30 (~ 15 sec rest)
: 30 (~ 18 sec rest)
30 (~ 15 sec rest)
: 25 (~ 12 sec rest)
30 (~ 15 sec rest)
: 20 (~ 8 sec rest)

(~ 10 sec rest)
: 00 (~ 15 sec rest)
: 30 (~ 10 sec rest)
0 : 30 (~ 15 sec rest)

YARDAGE: 3550
STROKE/IM
WARM UP 300 CHOICE
SET 1
4 X 125 ONE EACH STROKE
50 KICK-50 DRILL-25 SWIM @ 2 : 15 (~ 15 sec rest)

SET 2
4 X 25 FLY @ 0 : 30 (~ 15 sec rest)
4 X 50 FLY/BACK @ 1 : 00 (~ 15 sec rest)
4 X 75 FLY/BACK/BREAST @ 1 : 20 (~ 15 sec rest)
4 X 100 IM @ 1 : 45 (~ 15 sec rest)
4 x 125 IM - SWIMS MODERATE, KICKS HARD @ 2 : 20 (~ 15 sec rest)
1) 50 FLY KICK/25 BACK/25 BREAST/25 FREE
2) 25 FLY/50 BACK KICK/25 BREAST/25 FREE
3) 25 FLY/25 BACK/50 BREAST KICK/25 FREE
4) 25 FLY/25 BACK/25 BREAST/50 FREE KICK
4 X 150 PULL @ 2 : 15 (~ 15 sec rest)
4 X 100 KICK - 75 BUILD/25 HARD @ 2 : 00 (~ 10 sec rest)
SET 3
4 X THIS SET:
50 DRILL - LOW STROKE COUNT @ 0 : 45 (~ 8 sec rest)
25 SPRINT @ 0 : 30 (~ 15 sec rest)
YARDAGE: 3600
Workouts 9/21 - 10/2
DISTANCE
WARM UP 300 CHOICE
SET 1
2 X THIS SET:
150 DRILL/SWIM @ 2 : 15 (~ 15 sec rest)
100 KICK/SWIM @ 1 : 45 (~ 15 sec rest)
50 SWIM @ 0 : 45 (~ 10 sec rest)
SET 2
300 @ 4 : 15 (~ 30 sec rest)
300 @ 4 : 05 (~ 20 sec rest)
300 @ 3 : 55 (~ 10 sec rest)
KEEP GOING - NO BREAK
200 @ 2 : 50 (~ 20 sec rest)
200 @ 2 : 45 (~ 15 sec rest)
200 @ 2 : 40 (~ 10 sec rest)
KEEP GOING - NO BREAK
100 @ 1 : 25 (~ 10 sec rest)
100 @ 1 : 20 (~ 5 sec rest)
100 @ 1 : 15 (~ 2 sec rest)
100 EZ
SET
4 X
4 X
4 X
4 X

3
100 PULL @ 1 : 25 (~ 10 sec rest)
75 KICK @ 1 : 30 (~ 10 sec rest)
50 MAKE IT @ 0 : 40 (~ 5 sec rest)
25 CHOICE @ 0 : 30 (~ 15 sec rest)

YARDAGE: 3800
MID-FREE
WARM UP 300 CHOICE
SET
4 x
3 x
2 x

1
75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
50 DRILL/SWIM @ 0 : 50 (~ 10 sec rest)
25 CHOICE @ 0 : 30 (~ 10 sec rest)

SET
3 x
3 X
3 x

2 (MORE REST=FASTER SWIMS)


150 DP @ 2 : 10 (~ 15 sec rest)
150 DESCEND @ 2 : 15 (~ 20 sec rest)
150 DP-2 @ 2 : 20 (~ 25 sec rest)

3 X 100 PULL @ 1 : 25 (~ 10 sec rest)


3 x 100 KICK (IF WITH FINS SUBTRACT 30 SEC) @ 2 : 00 (~ 10 sec rest)
3 X 100 MAKE IT ! @ 1 : 15 (~ 2 sec rest)
SET 3
6 X 75 BUILD @ 1 : 05 (~ 10 sec rest)
5 X 50 DESCEND @ 0 : 50 (~ 15 sec rest)
4 X 25 SPRINT @ 0 : 30 (~ 15 sec rest)
YARDAGE: 3850
MID FREE/SPRINT
WARM UP 300 CHOICE
SET
200
150
4 X

1
DRILL/SWIM @ 3 : 00 (~ 20 sec rest)
KICK/SWIM @ 2 : 30 (~ 15 sec rest)
50 DESCEND @ 0 : 45 (~ 10 sec rest)

SET 2
4 x 200 PULL @ 2 : 50 (~ 20 sec rest)
4 x THIS SET:
100 @ 1 : 15 (~ 2 sec rest)
50 RECOVERY @ 1 : 15 (~ 30 sec rest)
50 ALL OUT @ 1 : 15 (~ 45 sec rest)
4 x THIS SET:
50 @ 0 : 35 (~ 2 sec rest)
25 RECOVERY @ 0 : 35 (~ 15 sec rest)
25 ALL OUT @ 0 : 35 (~ 20 sec rest)
SET 3
4 X THIS SET:
100 KICK @ 2 : 00 (~ 10 sec rest)
50 KICK HARD @ 1 : 00 (~ 10 sec rest)
50 KICK/SWIM SPRINT @ 1 : 00 (~ 20 sec rest)
YARDAGE: 3650
SPRINT FREE/STROKE MUST HAVE LEGS!
WARM UP 300 CHOICE
SET
4 X
4 X
4 X

1
50 KICK/SWIM - DESCEND @ 0 : 55 (~ 10 sec rest)
50 DRILL/SWIM - DESCEND @ 0 : 50 (~ 10 sec rest)
50 DESCEND @ 0 : 45 (~ 10 sec rest)

SET 2
4 X THIS SET:
50 KICK @ 1 : 00 (~ 10 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
75 HARD @ 1 : 10 (~ 20 sec rest)
25 SPRINT @ 0 : 35 (~ 20 sec rest)
SET 3
4 X 100 PULL @ 1 : 25 (~ 10 sec rest)
SET 4
4 X THIS SET: ONE EACH STROKE

50 KICK @ 1 : 00 (~ 10 sec rest)


50 KICK @ 1 : 00 (~ 10 sec rest)
75 BUILD OR FLY/BACK/BREAST @ 1 : 15 (~ 15 sec rest)
25 SPRINT @ 0 : 40 (~ 20 sec rest)
SET 5
3 X 100 DESCEND @ 1 : 30 (~ 15 sec rest)
4 X 50 DESCEND @ 0 : 50 (~ 15 sec rest)
6 X 25 DESCEND 1-3, 4-6 @ 0 : 30 (~ 15 sec rest)
YARDAGE: 3550
Workouts 9/28 - 10/2
DISTANCE FREE
WARM UP 300 CHOICE
SET 1
3 X 100 DESCEND @ 1 : 30 (~ 15 sec rest)
4 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
SET
300
300
400
300
300
400
300
300
400

2
REPEAT 50
REPEAT 25
SWIM DP @
REPEAT 50
REPEAT 25
SWIM DP-1
REPEAT 50
REPEAT 25
FREE DP-2

DRILL - 25 SWIM @ 4 : 30 (~ 30 sec rest)


DRILL - 50 SWIM @ 4 : 20 (~ 30 sec rest)
5 : 40 (~ 40 sec rest)
KICK - 25 SWIM @ 5 : 00 (~ 30 sec rest)
KICK - 50 SWIM @ 4 : 45 (~ 30 sec rest)
@ 5 : 40 (~ 40 sec rest)
STROKE - 25 FREE @ 4 : 45 (~ 30 sec rest)
STROKE - 50 FREE @ 4 : 30 (~ 30 sec rest)

YARDAGE: 3800
MID FREE
WARM UP 300 CHOICE
SET 1
150 75 KICK/75 SWIM @ 2 : 40 (~ 15 sec rest)
100 50 KICK/50 SWIM @ 1 : 45 (~ 10 sec rest)
50 25 KICK/25 SWIM @ 1 : 00 (~ 10 sec rest)
4 X 25 NO BREATHING @ 0 : 35 (~ 15 sec rest)
SET 2
3 X THIS SET:
25 DRILL @ 0 : 30 (~ 10 sec rest)
50 25 DRILL - 25 SWIM @ 0 : 50 (~ 10 sec rest)
75 25 DRILL - 50 SWIM @ 1 : 10 (~ 10 sec rest)
100 25 DRILL - 75 SWIM @ 1 : 35 (~ 15 sec rest)
200 SWIM @ 2 : 50 (~ 20 sec rest)
300 PULL @ 4 : 00 (~ 15 sec rest)
SET 3
4 X THIS SET:
100 KICK @ 2 : 00 (~ 10 sec rest)
75 KICK @ 1 : 30 (~ 10 sec rest)
50 KICK-SWIM @ 1 : 00 (~ 15 sec rest)
YARDAGE: 3850
SPRINT
WARM UP 300 CHOICE
SET 1
200 PULL (NO PADDLES) @ 2 : 50 (~ 20 sec rest)

150 KICK @ 3 : 00 (~ 15 sec rest)


100 SWIM BUILD
SET
6 x
1 x
4 x
1 x
2 x
1 x
4 x
1 x
6 x

2
75
50
75
50
75
50
75
50
75

SET
6 X
6 X
6 X

3
100 PULL @ 1 : 25 (~ 10 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
25 ALTERNATE EASY-HARD @ 0 : 30 (~ 10 sec rest)

@ 1 : 05 (~ 10 sec rest)
RECOVERY @ 1 : 00 (~ 20 sec rest)
FASTER @ 1 : 00 (~ 10 sec rest)
RECOVERY @ 1 : 00 (~ 20 sec rest)
VERY FAST @ 0 : 55 (~ 5 sec rest)
RECOVERY @ 1 : 00 (~ 20 sec rest)
@ 1 : 00 (~ 10 sec rest)
RECOVERY @ 1 : 00 (~ 20 sec rest)
@ 1 : 05 (~ 10 sec rest)

YARDAGE: 3650
STROKE/IM
WARM UP 300 CHOICE
SET 1
6 X 50 DESC 1 - 3, 4 - 6 @ 0 : 50 (~ 10 sec rest)
SET 2
3 X THIS SET:
400 IM (25 KICK, 25 DRILL, 50 SWIM) @ 7 : 00 (~ 30 sec rest)
200 STROKE @ 3 : 20 (~ 20 sec rest)
50 STROKE MEDIUM @ 0 : 55 (~ 15 sec rest)
50 STROKE HARD @ 1 : 00 (~ 20 sec rest)
50 STROKE HARDER @ 1 : 20 (~ 40 sec rest)
SET 3
6 X 75 KICK @ 1 : 30 (~ 10 sec rest)
5 X 50 KICK/SWIM @ 1 : 00 (~ 15 sec rest)
4 X 25 CHOICE @ 0 : 30 (~ 15 sec rest)
YARDAGE: 3650
Workouts 10/5 - 10/9 (25s for the sprinters!)
DISTANCE FREE
WARM UP 300 CHOICE
SET
3 X
2 X
3 X

1
50 DRILL/SWIM @ 0 : 50 (~ 10 sec rest)
75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
50 SWIM @ 0 : 45 (~ 10 sec rest)

SET
400
2 X
2 X
400
2 X
2 X
400
2 X

2
DP @ 5 :
100 DP-1
100 DP-2
DP @ 5 :
100 DP-2
100 DP-3
DP @ 5 :
100 DP-3

40 (~
@ 1 :
@ 1 :
40 (~
@ 1 :
@ 1 :
40 (~
@ 1 :

40
20
25
40
25
30
40
30

sec rest)
(~ 5 sec rest)
(~ 10 sec rest)
sec rest)
(~ 10 sec rest)
(~ 15 sec rest)
sec rest)
(~ 18 sec rest)

2 X 100 DP-5 @ 1 : 35 (~ 25 sec rest)


400 DP
SET 3
4 X 50 KICK @ 1 : 00 (~ 10 sec rest)
3 X 50 KICK/SPRINT @ 1 : 00 (~ 15 sec rest)
YARDAGE: 3900
MID FREE
300 CHOICE
SET 1
3 x 150 25 KICK /50 DRILL/75 SWIM @ 2 : 25 (~ 15 sec rest)
SET
400
4 X
300
4 X
200
4 X
100
4 X

2
DP (OR PULL) @ 5 : 30 (~ 30 sec rest)
100 DESCEND @ 1 : 25 (~ 10 sec rest)
DP (OR PULL) @ 4 : 00 (~ 15 sec rest)
75 DESCEND @ 1 : 05 (~ 10 sec rest)
DP (OR PULL) @ 2 : 50 (~ 20 sec rest)
50 DESCEND @ 0 : 45 (~ 10 sec rest)
DP (OR PULL) @ 1 : 25 (~ 10 sec rest)
25 DESCEND @ 0 : 25 (~ 10 sec rest)

SET 3
3 X THIS SET:
50 KICK @ 1 : 00
50 KICK @ 0 : 55
50 CHOICE SWIM @
SET 4
3 X THIS SET:
25 KICK @ 0 : 35
25 KICK @ 0 : 30
25 CHOICE SWIM @
25 CHOICE SWIM @
YARDAGE: 3500

(~ 10 sec rest)
(~ 5 sec rest)
0 : 50 (~ 10 sec rest)
(~ 10 sec rest)
(~ 5 sec rest)
0 : 30 (~ 15 sec rest)
0 : 30 (~ 15 sec rest)

STROKE/IM
WARM UP 300 CHOICE
SET 1
4 X THIS SET - ONE EACH STROKE, REVERSE IM ORDER:
75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
50 DRILL/SWIM @ 0 : 50 (~ 10 sec rest)
25 BUILD @ 0 : 30 (~ 10 sec rest)
SET
4 X
4 X
4 X
4 X
4 X
4 X

2
150 PULL @ 2 : 10 (~ 15 sec rest)
50 KICK (ONE EACH STROKE) @ 1 : 05 (~ 10 sec rest)
150 (50 FLY/BACK/BREAST) @ 2 : 30 (~ 15 sec rest)
50 KICK (ONE EACH STROKE) @ 1 : 05 (~ 10 sec rest)
150 DESCEND FREE @ 2 : 10 (~ 15 sec rest)
50 STROKE @ 0 : 55 (~ 10 sec rest)

SET 3
4 X 100 IM - OR MIDDLE 50 STROKE @ 1 : 50 (~ 20 sec rest)
YARDAGE: 3700

SPRINT
WARM UP 300 CHOICE
SET
200
200
200

1
DRILL/SWIM @ 2 : 50 (~ 15 sec rest)
KICK/SWIM @ 3 : 20 (~ 15 sec rest)
BUILD BY 50 @ 2 : 50 (~ 15 sec rest)

SET 2
2 X THIS SET:
150 KICK W/FINS @ 2 : 15 (~ 10 sec rest)
100 50 KICK - 50 SWIM @ 1 : 35 (~ 10 sec rest)
50 SWIM @ 0 : 45 (~ 10 sec rest)
SET 3
1 X 50 HARD @ 0 : 55 (~ 20 sec rest)
25 EASY @ 0 : 35 (~ 20 sec rest)
2 X 50 HARD @ 0 : 55 (~ 20 sec rest)
25 EASY @ 0 : 35 (~ 20 sec rest)
3 X 50 HARD @ 0 : 55 (~ 20 sec rest)
25 EASY @ 0 : 35 (~ 20 sec rest)
4 X 50 HARD @ 0 : 55 (~ 20 sec rest)
25 EASY @ 0 : 35 (~ 20 sec rest)
3 X THIS SET:
1 X 25 SPRINT
50 EASY @ 0 :
2 X 25 SPRINT
50 EASY @ 1 :
3 X 25 SPRINT
50 EASY @ 1 :
4 X 25 SPRINT
50 EASY @ 1 :
YARDAGE: 3450

"SPRINTS" COULD BE
@ 0 : 30 (~ 15 sec
00 (~ 15 sec rest)
@ 0 : 30 (~ 15 sec
00 (~ 15 sec rest)
@ 0 : 30 (~ 15 sec
00 (~ 15 sec rest)
@ 0 : 30 (~ 15 sec
00 (~ 15 sec rest)

STROKES AND "EASY" COULD BE DRILLS


rest)
rest)
rest)
rest)

Workout number one


IMPORTANT!
This is the first workout. It is instrumental in setting up the rest of the seas
on, your specific workout intervals, and gauging your progress.
This workout will enable to set your correct interval for all workouts by gettin
g the average pace per 100 yards you swim in the 30 minutes
of set #2. This becomes your "DP" and your regular DP interval is 10 seconds mor
e per 100 yards. See instructions/introduction.
If you need tools to count, start with a stack of kickboards at the end of the p
ool. Move one into a second pile after each 100 or 200 yards.
WARM UP 300 CHOICE
SET
3 X
3 X
3 X

1
50 KICK-SWIM rest 10
50 DRILL-SWIM rest 10
100 FIND THE GROOVE rest 10

SET 2
T 30 TIMED 30 MINUTE SWIM 30 : 00
COUNT YOUR LAPS OR DO IT AGAIN!
SET 3
4 X 50 KICK rest 15
3 X 50 KICK rest 10

2 X 50 KICK rest 5
4 X 50 PULL-BC7 rest 15
3 X 50 PULL-BC5 rest 10
2 X 50 PULL-BC3 rest 5
YARDAGE: 1800 + distance in 30 minute swim
Workouts 10/26 - 10/30
DISTANCE FREE
WARM UP 300 CHOICE
SET 1
3 X 100 25 KICK/50 DRILL/25 SWIM @ 1 : 50 (~ 10 sec rest)
4 X 50 BUILD @ 0 : 50 (~ 10 sec rest)
SET
1 X
2 X
1 X
2 X
4 X

2
500
400
300
300
200

PULL @ 7 : 00 (~ 40 sec rest)


SWIM DP @ 5 : 30 (~ 30 sec rest)
KICK @6 : 00 (~ 20 sec rest)
DP @4 : 00 (~ 15 sec rest)
SWIM DP @2 : 45 (~ 15 sec rest)

YARDAGE: 3800
MID FREE
WARM UP 300 CHOICE
SET 1
4 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
4 X 50 DECEND @ 0 : 50 (~ 10 sec rest)
SET 2
1 X 300 PULL @ 4 : 00 (~ 15 sec rest)
3 X 100 DP @1 : 25 (~ 10 sec rest)
6 X 50 KICK @ 1 : 00 (~ 10 sec rest)
12 X 25 (1 EZ, 1 HARD, 1 EZ, 2 HARD, 1 EZ, 3 HARD, 1 EZ, 1 HARD, 1 EZ) @ 0 : 30
(~ 10 sec rest)
1 X 200 PULL @2 : 45 (~ 15 sec rest)
2 X 100 DP @1 : 20 (~5 sec rest)
4 X 50 KICK @1 : 00 (~ 10 sec rest)
8 X 25 EZ ONE BREATH/SPRINT @0 : 30 (~ 15 sec rest)
5 X THIS SET:
75 BUILD @1 : 15 (~ 20 sec rest)
50 HARD @0 : 45 (~ 10 sec rest)
25 EZ @0 : 30 (~ 10 sec rest)
YARDAGE: 3550
MID FREE/SPRINT
WARM UP 300 CHOICE
SET 1
4 X THIS SET:
50 KICK/SWIM @ 0 : 55 (~ 10 sec rest)
100 BUILD @ 1 : 25 (~ 10 sec rest)
SET 2
4 x THIS SET:
150 MODERATE @ 2 : 10 (~ 15 sec rest)

75 BUILD @1 : 10 (~ 15 sec rest)


75 HARD @1 : 10 (~ 20 sec rest)
100 MODERATE @1 : 25 (~ 10 sec rest)
50 BUILD @0 : 50 (~ 10 sec rest)
50 HARD @ 1 : 00 (~ 25 sec rest)
SET
6 X
6 X
6 X

3
50 KICK @1 : 00 (~ 10 sec rest)
50 CHOICE @0 : 55 (~ 15 sec rest)
25 ALT NO BREATH/SPRINT @0 : 30 (~ 15 sec rest)

YARDAGE: 3650
STROKE/IM
WARM UP 300 CHOICE
SET
200
4 X
4 X
4 X

1
DRILL-SWIM @ 3 : 00 (~ 20 sec rest)
75 KICK-DRILL-SWIM @ 1 : 15 (~ 10 sec rest)
50 KICK-SWIM @ 0 : 55 (~ 10 sec rest)
50 SWIM- CHOICE STROKE @ 0 : 50 (~ 10 sec rest)

SET 2
3 x 25 FLY @ 0 : 30 (~ 10 sec rest)
25 FREE @0 : 30 (~ 10 sec rest)
3 x 25 FLY @ 0 : 30 (~ 10 sec rest)
25 FREE @0 : 30 (~ 10 sec rest)
3 x 75 25 FLY/50 BACK @ 1 : 15 (~ 10 sec rest)
75 FREE @ 1 : 15 (~ 20 sec rest)
3 x 75 50 BACK/25 BREAST @ 1 : 15 (~ 10 sec rest)
75 FREE @ 1 : 15 (~ 20 sec rest)
3 x 100 50 BACK/50 BREAST @ 1 : 40 (~ 10 sec rest)
100 FREE @ 1 : 40 (~ 25 sec rest)
3 x 100 50 BREAST/50 FREE @ 1 : 40 (~ 15 sec rest)
100 FREE
SET 3
4 X THIS SET:
100 IM @ 1 : 45 (~ 15 sec rest)
25 EASY @ 0 : 30 (~ 10 sec rest)
50 STROKE @ 1 :00 (~ 15 sec rest)
25 EASY @ 0 : 30 (~ 10 sec rest)
YARDAGE: 3600
Workouts 11/2 - 11/6
DISTANCE
WU 300 CHOICE
SET 1
600 EVERY LENGTH DIVISIBLE BY 3 IS BACKSTROKE, EVERY LENGTH DIVISIBLE BY 4 IS KI
CK
REST 60 SECONDS
SET 2
600 REPEAT: 25 DRILL/50 BUILD SWIM
REST 60 SECONDS

SET 3
600 PULL @ 8 : 00
4 X 50 KICK @ 1 :
3 X 200 DESCEND @
4 X 50 KICK @ 1 :
6 X 100 SWIM WITH
YARDAGE: 3700

(~ 30 sec rest)
00 (~ 10 sec rest)
2 : 50 (~ 20 sec rest)
00 (~ 10 sec rest)
PADDLES @ 1 : 25 (~ 12 sec rest)

MID FREE
WARM UP 300 CHOICE
SET 1
4 X 150 50 SWIM-50 DRILL-50SWIM @ 2 : 15 (~ 15 sec rest)
4 X 50 KICK/SWIM @ 1 : 00 (~ 15 sec rest)
SET 2
4 X THIS SET:
25 HARD KICK @ 0 : 30 (~ 10 sec rest)
50 MODERATE KICK @ 1 : 00 (~ 10 sec rest)
25 HARD KICK @0 : 40 (~ 20 sec rest)
SET 3
5 X 100 @ 1 : 25 (~ 10 sec rest)
5 X 50 @ 0 : 45 (~ 10 sec rest)
4 X 100 @ 1 : 30 (~ 15 sec rest)
4 X 50 @ 0 : 40 (~ 5 sec rest)
3 X 100 @ 1 : 35 (~ 20 sec rest)
3 X 50 @ 0 : 35 (~ 2 sec rest)
SET 4
4 X 125 PULL @ 1 : 45 (~ 12 sec rest)
YARDAGE: 3800
STROKE/IM
WARM UP 300 CHOICE
SET 1
3 X THIS SET: 1) DRILL, 2) 1/2DRILL-1/2 SWIM, 3) SWIM
100 FREE @ 1 : 30 (~ 10 sec rest)
100 IM @ 1 : 45 (~ 10 sec rest)
SET 2
2 X THIS SET:
150 KICK/DRILL/SWIM BY 50 @2 : 30 (~ 15 sec rest)
150 SWIM - BREATHE 3-5-7 @ 2 : 10 (~ 15 sec rest)
SET 3
4 X THIS SET:
75 FLY/BACK/BREAST (OR STROKE) @1 : 15 (~ 15 sec rest)
75 FREE @ 1 : 10 (~ 15 sec rest)
75 BACK/BREAST/FLY (OR STROKE) @1 : 15 (~ 15 sec rest)
75 FREE @ 1 : 10 (~ 15 sec rest)
SET 4
6 X THIS SET:
50 KICK @ 1 : 00 (~ 10 sec rest)
25 SPRINT KICK @ 0 : 30 (~ 10 sec rest)
50 SWIM @ 1 : 00 (~ 20 sec rest)
25 SPRINT SWIM @ 0 : 30 (~ 15 sec rest)
YARDAGE: 3600

SPRINT
WARM UP 300 CHOICE
SET 1
3 X THIS SET:
25 NO BREATH @ 0 : 35 (~ 15 sec rest)
50 KICK @ 1 : 05 (~ 15 sec rest)
75 DRILL @ 1 : 10 (~ 15 sec rest)
100 SWIM @1 : 30 (~ 15 sec rest)
SET 2
3 x 50 KICK @ 1 : 00 (~ 10 sec rest)
4 X 75 BUILD @1 : 00 (~ 10 sec rest)
REST 30
4 X 50 KICK @1 : 00 (~ 10 sec rest)
4 X 75 DESCEND @1 : 05 (~ 15 sec rest)
REST 30
5 X 50 KICK @1 : 00 (~ 10 sec rest)
4 X 75 HARD @1 : 10 (~ 20 sec rest)
REST 30
6 X 50 KICK @1 : 00 (~ 10 sec rest)
4 X 75 CHOICE @1 : 15 (~ 20 sec rest)
SET 3
400 PULL - BC 3, 5, 3, 7 BY 50 @5 : 30 (~ 30 sec rest)
6 X 25 CHOICE (EZ/HARD) @ 0 : 35 (~ 15 sec rest)
YARDAGE: 3700

Workouts 11/9 - 11/13 . . . a fat burner!


DISTANCE FREE (the fat burner workout)
WARM UP 300 CHOICE
SET
3 X
100
3 X
100

1
50 DRILL @
KICK @ 2 :
50 DESCEND
KICK @ 2 :

SET
300
250
100

2
DP @ 4 : 20 (~ 35 sec rest)
HARD @ 3 : 20 (~ 15 sec rest)
KICK @ 2 : 30 (~ 35 sec rest)

0 : 50 (~ 10 sec rest)
00 (~ 10 sec rest)
@ 0 : 50 (~ 15 sec rest)
00 (~ 10 sec rest)

300 DP@ 4 : 20 (~ 35 sec rest)


200 HARD @ 2 : 40 (~ 10 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)
300 DP @ 4 : 20 (~ 35 sec rest)
150 HARD @ 2 : 00 (~ 10 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)
300 DP@ 4 : 20 (~ 35 sec rest)
100 HARD @ 1 : 20 (~ 7 sec rest)
100 KICK @ 2 : 30 (~ 35 sec rest)
300 DP @ 4 : 20 (~ 35 sec rest)
50 HARD @ 0 : 40 (~ 7 sec rest)
100 KICK

SET 3
10 X 25 CHOICE @ 0 : 30 (~ 15 sec rest)
YARDAGE: 3800
MID FREE
WARM UP 300 CHOICE
SET 1
3 X THIS SET:
25 KICK @ 0 : 30 (~ 10 sec rest)
50 DRILL @ 0 : 45 (~ 10 sec rest)
75 SWIM @ 1 : 20 (~ 20 sec rest)
SET 2
2 X 200 PULL @ 2 : 50 (~ 20 sec rest)
2 X 200 150 MOD/5 SEC REST/50 HARD @ 3 : 00 (~ 20 sec rest)
2 X 200 100 MOD/5 SEC REST/100 HARD @ 3 : 00 (~ 20 sec rest)
2 X 200 50 MOD/5 SEC REST/150 HARD @ 3 : 00 (~ 25 sec rest)
2
2
2
2

X
X
X
X

100
100
100
100

PULL @ 1
75 MOD/5
50 MOD/5
25 MOD/5

: 25 (~ 10 sec rest)
SEC REST/25 HARD @ 1 : 30 (~ 10 sec rest)
SEC REST/50 HARD @ 1 : 30 (~ 10 sec rest)
SEC REST/75 HARD @ 1 : 30 (~ 15 sec rest)

SET 3
4 X THIS SEST:
25 KICK @ 0 : 30 (~ 10 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
75 KICK @ 1 : 30 (~ 10 sec rest)
YARDAGE: 3750
SPRINT
WARM UP 300 CHOICE
SET 1
3 X THIS SET:
50 DRILL @ 0 : 50 (~ 10 sec rest)
50 DRILL/SWIM @ 0 : 50 (~ 10 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
50 KICK/SWIM @ 0 : 55 (~ 10 sec rest)
SET 2
300 PULL - BC 5
SET 3
100 @ 1 : 30 (~ 15 sec rest)
75 BUILD @ 1 : 05 (~ 12 sec rest)
50 @ 0 : 45 (~ 10 sec rest)
1 x 25 SPRINT @ 0 : 35 (~ 20 sec rest)
100 @ 1 : 30 (~ 15 sec rest)
75 BUILD @ 1 : 05 (~ 12 sec rest)
50 @ 0 : 45 (~ 10 sec rest)
3 x 25 SPRINT @ 0 : 35 (~ 20 sec rest)
100 @ 1 : 30 (~ 15 sec rest)
75 BUILD@ 1 : 05 (~ 12 sec rest)
50 @ 0 : 45 (~ 10 sec rest)
5 x 25 SPRINT @ 0 : 35 (~ 20 sec rest)
100 @ 1 : 30 (~ 15 sec rest)
75BUILD @ 1 : 5 (~ 12 sec rest)
50 @ 0 : 45 (~ 10 sec rest)
7 x 25 SPRINT @ 0 : 35 (~ 20 sec rest)

SET 3
8 X 50 KICK @ 1 : 00 (~ 10 sec rest)
5 X 50 FROM MIDDLE OF POOL @ 0 : 55 (~ 15 sec rest)
8 X 50 EZ/HARD @ 0 : 50 (~ 10 sec rest)
YARDAGE: 3550
STROKE/IM
WARM UP 300 CHOICE
SET 1
6 X 50 ALT DRILL/SWIM - KICK/SWIM @ 0 : 50 (~ 10/5 sec rest)
4 X 75 KICK/DRILL/SWIM - EACH STROKE @ 1 : 20 (~ 15 sec rest)
SET 2
3 X 150 DRILL/SWIM - FLY, BACK, BREAST @ 2 : 30 (~ 15 sec rest)
3 X 100 FREE - DESCEND @ 1 : 25 (~ 10 sec rest)
SET 3
3 X THIS SET:
25 SPRINT FLY @ 0 : 30 (~ 15 sec rest)
50 DRILL/SWIM FLY @ 1 : 00 (~ 15 sec rest)
25 SPRINT FLY @ 0 : 30 (~ 15 sec rest)
50 FLY/ BACK @ 1 : 00 (~ 15 sec rest)
25 SPRINT BACK @ 0 : 30 (~ 15 sec rest)
50 DRILL/SWIM BACK @ 1 : 00 (~ 15 sec rest)
25 SPRINT BACK @ 0 : 30 (~ 15 sec rest)
50 BACK/BREAST @ 1 : 00 (~ 15 sec rest)
25 SPRINT BREAST @ 0 : 30 (~ 10 sec rest)
50 DRILL/SWIM BREAST @ 1 : 00 (~ 10 sec rest)
25 SPRINT BREAST @ 0 : 30 (~ 10 sec rest)
50 BREAST/FREE @ 1 : 00 (~ 15 sec rest)
25 SPRINT FREE @ 0 : 30 (~ 15 sec rest)
50 DRILL/SWIM FREE @ 1 : 00 (~ 15 sec rest)
25 SPRINT FREE @ 0 : 30 (~ 15 sec rest)
SET 3
3 X 100 KICK @ 2 : 00 (~ 10 sec rest)
YARDAGE: 3600
Workouts 11/16 - 11/20
DISTANCE
WARM UP 300 CHOICE
SET
125
125
125
125

1
100 DRILL - 25 SWIM @ 2 : 05 (~ 20 sec rest)
75 DRILL - 50 SWIM @ 2 : 00 (~ 15 sec rest)
50 DRILL - 75 SWIM @1 : 55 (~ 10 sec rest)
25 DRILL - 100 SWIM

SET 2
500 DP @ 6 : 45
5 X 100 DESCEND
30 SECONDS REST
400 DP @ 5 : 30
4 X 100 DESCEND
30 SECONDS REST
300 DP @ 4 : 10
3 X 100 DESCEND

(~ 30 sec rest)
FROM DP @ 1 : 30 (~ 15 sec rest)
(~ 30 sec rest)
FROM DP @ 1 : 25 (~ 10 sec rest)
(~ 25 sec rest)
FROM DP @ 1 : 20 (~ 8 sec rest)

SET 3
8 X 50 CHOICE @ 1 : 00 (~ 20 sec rest)
YARDAGE: 3600
MID FREE
WARM UP 300 CHOICE
SET 1
3 X 150 50 KICK/25 SWIM/50 DRILL/25SWIM @ 2 : 30 (~ 15 sec rest)
SET 2
4 X 200 DESCEND
2 X 50 @ 0 : 40
100 KICK
REST 60
4 X 150 DESCEND
2 X 50 @ 0 : 40
100 KICK
REST 60
4 X 100 DESCEND
2 X 50 @ 0 : 40
100 KICK

@ 2 : 50 (~ 20 sec rest)
(~ 5 sec rest)
@ 2 : 10 (~ 15 sec rest)
(~ 5 sec rest)
@ 1 : 25 (~ 10 sec rest)
(~ 5 sec rest)

SET 3
4 X 100 PULL - BC 5 @ 1 : 25 (~ 10 sec rest)
4 X 50 CHOICE @ 1 : 00 (~ 20 sec rest)
YARDAGE:
3750
SPRINT
WARM UP 300 CHOICE
SET
4 X
3 X
2 X

1
50 KICK/SWIM, DRILL/SWIM @ 0 : 55 (~ 10 sec rest)
150 50 KICK/50 DRILL/50 SWIM @ 2 : 30 (~ 15 sec rest)
250 PULL @ 3 : 35 (~ 20 sec rest)

SET 2
2 X THIS SET: (INCREASE SPEED EACH 50)
75 LOW STROKE COUNT @ 1 : 10 (~ 10 sec rest)
50 @ 0 : 40 (~ 5 sec rest)
50 @ 0 : 45 (~ 10 sec rest)
50 @ 0 : 50 (~ 15 sec rest)
50 @ 0 : 55 (~ 20 sec rest)
50 CHOICE @ 1 : 00 (~ 20 sec rest)
75 DECREASE STROKE COUNT @ 1 : 10 (~ 10 sec rest)
50 CHOICE @ 1 : 00 (~ 20 sec rest)
50 @ 0 : 55 (~ 20 sec rest)
50 @ 0 : 50 (~ 15 sec rest)
50 @ 0 : 45 (~ 10 sec rest)
50 @ 0 : 40 (~ 5 sec rest)
SET 3
5 X THIS SET:
75 KICK -EZ @ 1 : 30 (~ 10 sec rest)
50 KICK -MODERATE @ 1 : 00 (~ 10 sec rest)
25 KICK -SPRINT @ 0 : 30 (~ 10 sec rest)
YARDAGE: 3500
STROKE/IM

WARM UP 300 CHOICE


SET
4 X
4 X
4 X

1
75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
50 KICK/SWIM @ 0 : 55 (~ 10 sec rest)
25 BUILD @ 0 : 25 (~ 10 sec rest)

SET
4 X
4 X
4 X

2
100 PULL @ 1 : 25 (~ 10 sec rest)
75 KICK @ 1 : 30 (~ 10 sec rest)
50 DESCEND @ 0 : 50 (~ 10 sec rest)

SET
4 X
6 X
4 X
6 X
4 X
6 X
4 x

3
50
50
50
50
50
50
50

FREE @ 0 : 45 (~ 10 sec rest)


STROKE @ 0 : 55 (~ 15 sec rest)
FREE @ 0 : 40 (~ 5 sec rest)
OR STROKE @ 1 : 05 (~ 20 sec rest)
FREE @ 0 : 35 (~ 2 sec rest)
STROKE @ 1 : 10 (~ 25 sec rest)
ALL OUT - CHOICE @ 1 : 15 (~ 30 sec rest)

100 EASY
YARDAGE: 3600
Workouts 11/23 - 11/27 Thanksgiving's Revenge!
THANKSGIVING'S REVENGE
DISTANCE
WARM UP 300 CHOICE
SET
3 X
3 X
3 X
3 X

1
50
50
50
50

DRILL-SWIM @ 0 : 50 (~ 12 sec rest)


KICK-SWIM @ 1 : 00 (~ 10 sec rest)
DESCEND @ 0 : 50 (~ 15 sec rest)
DESCEND @ 0 : 45 (~ 10 sec rest)

SET 2
2 slices of pie X 300 PULL @ 4 : 10 (~ 30 sec rest)
3 drinks X 150 50 DRILL - 100 BUILD @ 2 : 15 (~ 15 sec rest)
4 sweet potatoes X 125 25 KICK - 100 BUILD @ 2 : 00 (~ 15 sec rest)
5 scoops of stuffing X 100 FREE @ 1 : 20 (~ 5 sec rest)
6 slices of turkey X 50 CHOICE @ 0 : 55 (~ 15 sec rest)
SET 3
2 hours sitting X 100
2 hours snoozing X 75
2 hours watching TV X
2 more hours watching

75
50
50
TV

KICK no board - 25 SPRINT @ 1 : 50 (~ 10 sec rest)


KICK no board - 25 SPRINT @ 1 : 25 (~ 10 sec rest)
25 KICK no board - 25 SPRINT @ 0 : 55 (~ 10 sec rest)
x 25 SPRINT NO BREATHING @ 0 : 40 (~ 20 sec rest)

YARDAGE: 3750
THANKSGIVING'S REVENGE
MID FREE
WARM UP 300 CHOICE
SET
3 X
3 X
3 X

1
50 DRILL-SWIM @ 0 : 50 (~ 10 sec rest)
50 KICK-SWIM @ 1 : 00 (~ 10 sec rest)
50 DESCEND @ 0 : 50 (~ 15 sec rest)

3 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)


SET 2
5 slices
5 drinks
5 scoops
5 slices

of turkey X 100 PULL @ 1 : 30 (~ 15 sec rest)


X 100 25 DRILL - 75 HARD @ 1 : 30 (~ 10 sec rest)
of stuffing X 100 DESCEND @ 1 : 30 (~ 15 sec rest)
of pie X 100 MAKE IT @ 1 : 20 (~ 5 sec rest)

SET 3
4 hours eating X 50 KICK @ 0 : 55 (~ 8 sec rest)
4 hours snoozing X 50 KICK/SPRINT SWIM @ 0 : 50 (~ 10 sec rest)
4 hours watching TV X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
4 hours regretting x 50 MAKE IT @ 0 : 40 (~ 5 sec rest)
YARDAGE: 3700
THANKSGIVING'S REVENGE
SPRINT
WARM UP 300 CHOICE
SET
4 X
4 X
4 X

1
75 KICK-DRILL-SWIM @ 1 : 10 (~ 10 sec rest)
50 KICK-SWIM @ 1 : 00 (~ 15 sec rest)
25 DESCEND @ 0 : 30 (~ 15 sec rest)

SET 2
6 slices
6 drinks
6 scoops
6 slices

of turkey X 75 PULL @ 1 : 00 (~ 10 sec rest)


X 75 25 DRILL - 50 HARD @ 1 : 05 (~ 10 sec rest)
of stuffing X 75 DESCEND @ 1 : 10 (~ 15 sec rest)
of pie X 75 MAKE IT @ 0 : 55 (~ 3 sec rest)

SET 3
6 hours eating X 50 KICK @ 1 : 00 (~ 10 sec rest)
6 hours snoozing X 50 KICK/SPRINT SWIM @ 0 : 55 (~ 10 sec rest)
6 hours watching TV X 25 DESCEND @ 0 : 30 (~ 15 sec rest)
6 hours regretting x 25 MAKE IT @ 0 : 20 (~ 5 sec rest)
YARDAGE: 3800
THANKSGIVING'S REVENGE
STROKE
WARM UP 300 CHOICE
SET
4 X
4 X
4 X

1
75 KICK-DRILL-SWIM @ 1 : 10 (ONE EACH STROKE)(~ 10 sec rest)
50 KICK-SWIM @ 1 : 00 (ONE EACH STROKE)(~ 10 sec rest)
25 DESCEND @ 0 : 30 (ONE EACH STROKE)(~ 10 sec rest)

SET 2
4 slices
4 drinks
4 scoops
rest)
4 slices

of pie X 150 25 FLY/50 BACK/50 BREAST/25 FREE @ 2 : 20 (~ 15 sec rest)


X 100 25 DRILL - 75 BUILD STROKE @ 1 : 45 (~ 15 sec rest)
of stuffing X 75 DESCEND (FLY/BACK/BREAST OR STROKE) @ 1 : 15 (~ 15 sec
of turkey X 50 CHOICE @ 1 : 00 (~ 20 sec rest)

SET 3
6 hours eating X 50 KICK @ 1 : 00 (~ 10 sec rest)
6 hours snoozing X 50 KICK/SPRINT SWIM @ 0 : 55 (~ 10 sec rest)
6 hours watching TV X 25 DESCEND @ 0 : 30 (~ 15 sec rest)
6 hours regretting x 25 MAKE IT @ 0 : 20 (~ 3 sec rest)
YARDAGE: 3800

Workouts 11/30 - 12/4


DISTANCE FREE Similar to a workout posted last January, but perfect for that pos
t-indulgence bloat.
WARM UP 300 CHOICE
SET 1
3 XTHIS SET:
100 DRILL @ 1 : 30 (~ 10 sec rest)
75 SWIM @ 1 : 05 (~ 10 sec rest)
50 KICK @ 0 : 55 (~ 10 sec rest)
25 SWIM @ 0 : 30 (~ 15 sec rest)
SET 2
400 DP @ 5 : 30 (~ 30 sec rest)
300 DP @4 :05 (~ 20 sec rest)
200 DP-1 @2 : 45 (~ 15 sec rest)
100 DP-2 @1 : 45 (~ 30 sec rest)
300 DP @ 4 : 15 (~ 30 sec rest)
200 DP-2@ 2 : 50 (~ 20 sec rest)
100 DP-3 @1 : 45 (~ 30 sec rest)
200 DP @ 3 : 00 (~ 30 sec rest)
100 DP-4 @ 1 : 45 (~ 30 sec rest)
100 ALL YOU HAVE LEFT
SET
1 X
2 X
3 X
4 X

3
150 PULL @ 2 : 00 (~ 10 sec rest)
100 KICK @ 2 :00 (~ 10 sec rest)
50 KICK/SPRINT @ 1 : 00 (~ 20 sec rest)
25 SPRINT @ 0 : 30 (~ 15 sec rest)

YARDAGE: 3650
DISTANCE/MID FREE
WARM UP 300 CHOICE
SET 1
6 X 50 DRILL-SWIM @ 0 : 50 (~ 10 sec rest)
6 X 50 KICK-SWIM @ 1 : 00 (~ 15 sec rest)
SET
2 X
3 X
4 X

2
200 Hold DP @ 2 : 50 (~ 20 sec rest)
100 Hold 1650 pace @ 1 : 25 (~ 10 sec rest)
50 Descend to 500 pace @ 0 : 45 (~ 10 sec rest)

2 X 200 DP-2 @ 3 : 00 (~ 30 sec rest)


3 X 100 Descend to 500 pace @ 1 : 30 (~ 15 sec rest)
4 X 50 Descend to 200 pace @ 0 : 50 (~ 15 sec rest)
200 1650 race pace @ 3 : 00 (~ 30 sec rest)
200 1000 race pace @ 3 : 10 (~ 40 sec rest)
Descend these 3 from 500 pace
100 @ 1 : 30 (~ 15 sec rest)
100 @ 1 : 35 (~ 20 sec rest)
100 @ 1 : 40 (~ 25 sec rest)
Descend these 4 to whatever is left!
50 @ 0 : 55 (~ 20 sec rest)
50 @ 1 : 00 (~ 25 sec rest)

50 @ 1 : 05 (~ 30 sec rest)
50
YARDAGE: 3,600
MID FREE/SPRINT
WARM UP 300 CHOICE
SET 1
4 x THIS SET:
50 DRILL @ 0 : 50 (~ 10 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
75 SWIM (SUBTRACT 5 SEC. EACH ROUND) @ 1:15 (start at 20 sec rest)
SET 2
10 X 50 1 EZ, 1 HD, 1 EZ, 2 HD, 1 EZ, 3 HD, 1 EZ @ 0 : 50 (~ 12 sec rest)
SET 3
4 X THIS SET:
150 RECOVERY @ 2 : 25 (~ 30 sec rest)
100 (SUBTRACT 5 SEC. EACH ROUND) @ 1 : 30 (start at
100 (SUBTRACT 5 SEC. EACH ROUND) @ 1 : 30 (start at
50 (ADD 5 SEC. EACH ROUND) @ 0 : 35 (start at 2 sec
50 (ADD 5 SEC. EACH ROUND) @ 0 : 40 (start at 7 sec
SET 3
2 X 75 KICK @ 1 : 30 (~ 10 sec rest)
3 X 50 KICK @ 1 : 00 (~ 10 sec rest)
4 X 25 KICK @ 0 : 30 (~ 10 sec rest)
YARDAGE: 4000
SPRINT/STROKE
WARM UP 300 CHOICE
SET 1
3 X THIS SET:
50 DRILL @ 0 : 50 (~ 10 sec rest)
50 DRILL/SWIM @ 0 : 45 (~ 8 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
50 KICK/SWIM @ 0 : 55 (~ 10 sec rest)
SET 2
100 DP @ 1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
1 x 25 STROKE HARD @0 : 35 (~ 20 sec rest)
100 DP-1 @1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
3 x 25 STROKE HARD @0 : 35 (~ 20 sec rest)
100 DP-2 @1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
5 x 25 STROKE HARD @0 : 35 (~ 20 sec rest)
100 DP-3 @1 : 30 (~ 15 sec rest)
75 BUILD @1 : 5 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
7 x 25 STROKE HARD @0 : 35 (~ 20 sec rest)
SET 3
4 X 125 IM WITH 50 FLY @2 : 00 (~ 15 sec rest)

20 sec rest)
20 sec rest)
rest)
rest)

4 X 125 IM WITH 50 BACK @2 : 05 (~ 15 sec rest)


4 X 125 IM WITH 50 BREAST @2 : 10 (~ 15 sec rest)
YARDAGE: 3700
Workouts 12/14 - 12/18
TIME TO START HOUR SWIM TRAINING
DISTANCE FREE WARM UP 300 CHOICE
SET
200
200
4 X

1
DRILL/SWIM @ 3 : 00 (~ 15 sec rest)
KICK /SWIM @ 3 : 30 (~ 20 sec rest)
50 SWIM-FIND PACE @ 0 : 45 (~ 10 sec rest)

SET 2
400 DP @ 5 :
4 X 100 DP-1
60 SEC REST
400 DP @ 5 :
4 X 100 DP-2
60 SEC REST
400 DP @ 5 :
4 X 100 DP-3
60 SEC REST
400 DP

40 (~ 40 sec rest)
@1 : 20 (~ 5 sec rest)
40 (~ 40 sec rest)
@1 : 25 (~ 10 sec rest)
40 (~ 40 sec rest)
@1 : 30 (~ 18 sec rest)

200 EASY
YARDAGE: 3900
DISTANCE
MORE HOUR SWIM TRAINING
WARMUP 300
6 X 50 GET YOUR PACE FOR THE BIG SET @ 0 : 50 (~ 15 sec rest)
OBJECTIVE: HOLD OD PACE GOING UP, DESCEND COMING DOWN
100
200
300
400
500
400
300
200
100
100

DP @
DP @
DP @
DP @
DP @
DP-1
DP-2
DP-3
DP-4
DP-5

1
2
4
5
8
@
@
@
@

: 25 (~ 10 sec rest)
:50(~ 20 sec rest)
: 15(~ 30 sec rest)
: 40(~ 40 sec rest)
: 00(~ 100 sec rest)
6 : 20(~ 80 sec rest)
4 : 40(~ 60 sec rest)
3 : 05(~ 40 sec rest)
1 : 30(~ 20 sec rest)

6 X 50 KICK @ 1 : 00(~ 10 sec rest)


6 X 50 EASY/HARD BY 25 @ 1 : 00(~ 20 sec rest)
3800 TOTAL
MID/DISTANCE FREE
This is a variation of a workout posted last January, Frank s Black Hole. Because,
it is worth doing again!
WARM-UP ......... 300 choice
WARM UP SET

200
150
100
4 X

DRILL/SWIM
KICK /SWIM
CHOICE @ 1
50 DESCEND

@
@
:
@

3 : 00 (~ 15
3 : 30 (~ 20
30 (~ 15 sec
0 : 45 (~ 10

sec rest)
sec rest)
rest)
sec rest)

MAIN SET
3 x100 @ 1 : 45 (~ 30 sec rest)
3 x100 @ 1 : 40 (~ 25 sec rest)
3 x100 @ 1 : 35 (~ 20 sec rest)
3 x100 @ 1 : 30 (~ 15 sec rest)
3 x100 @ 1 : 25 (~ 10 sec rest)
3 x100 @ 1 : 20 (~ 5 sec rest)
3 x100@ 1 : 15 (~ 4 sec rest)
3 x100 @ 1 : 10 (~ 3 sec rest)
3 x100 @ 1 : 05 (~ 1 sec rest)
3 x100 @ 1 : 00 (~ 0 sec rest)
WHEN YOU REACH FAILURE, SIT OUT ONE AND SWITCH TO 50S (HARD)
MID FREE
ALSO HELPFUL FOR THE POSTAL
WARM UP 300 CHOICE
SET
3 X
4 X
5 X
4 X
3 X

1
100 DRILL/SWIM @ 1 : 35 (~ 15 sec rest)
75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
50 DESCEND @ 0 : 50 (~ 15 sec rest)
75 KICK - BUILD @ 1 : 30 (~ 10 sec rest)
100 PULL @ 1 : 25 (~ 10 sec rest)

SET 2
200 LONG & STRONG @ 2 : 40 (~ 10 sec rest)
2 X 100 JUST MAKE IT @ 1 : 15 (~ 3 sec rest)
2 X 50 SPRINT @ 0 : 55 (~ 20 sec rest)
60 SEC REST
200 STEADY PACE @2 : 45 (~ 15 sec rest)
2 X 100 STEADY PACE @1 : 20 (~ 5 sec rest)
2 X 50 STEADY PACE @0 : 45 (~ 10 sec rest)
60 SEC REST
200 HARD @2 : 50 (~ 20 sec rest)
2 X 100 HARDER @1 : 25 (~ 10 sec rest)
2 X 50 HARDEST @0 : 40 (~ 5 sec rest)
SET 3
8 x THIS SET:
50 CHOICE @ 0 : 50 (~ 10 sec rest)
25 SPRINT @ 0 : 30 (~ 15 sec rest)
YARDAGE: 3850

Workouts 12/21 - 12/25


DISTANCE FREE
WARM UP 300 CHOICE
SET
4 X
3 X
2 X

3
75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
50 DRILL/SWIM @ 0 : 50 (~ 10 sec rest)
25 KICK @ 0 : 30 (~ 10 sec rest)

4 X 25 NO BREATH @ 0 : 30 (~ 15 sec rest)


4 X 50 DESCEND @ 0 : 50 (~ 15 sec rest)
4 X 75 FIND PACE @ 1 : 10 (~ 15 sec rest)
SET 2 TRY VARYING THE PRESSURE ON THE STROKE:
START WITH LIGHT PRESSURE AND TRYING TO MAINTAIN LOW COUNT, THEN INCREASE POWER
ON STROKE AND STILL STAY LONG
1000
500 WITH = 16 LIGHT STROKES PER LENGTH
500 WITH = 16 FIRM STROKES PER LENGTH
REST 1 MINUTE
1000
500 WITH = 17 STROKES PER LENGTH
500 LONG & STRONG STROKES
REST 1 MINUTE
SET 3
4 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
4 X 50 KICK/SWIM @ 0 : 55 (~ 10 sec rest)
4 X 25 SPRINT @ 0 : 25 (~ 10 sec rest)
YARDAGE: 4000
MID/DISTANCE FREE
WARM UP 300 CHOICE
SET
200
200
4 X

1
DRILL/SWIM @ 3 : 00 (~ 20 sec rest)
KICK/SWIM @ 3 : 30 (~ 15 sec rest)
50 DESCEND @ 0 : 50 (~ 10 sec rest)

SET
400
4 X
300
4 X
200
4 X

2
@ 5
200
@ 4
150
@ 2
100

:
@
:
@
:
@

40 (~ 40 sec rest)
2 : 45 (~ 15 sec rest)
15 (~ 30 sec rest)
2 : 00 (~ 10 sec rest)
50 (~ 20 sec rest)
1 : 20 (~ 5 sec rest)

SET 3
400 KICK OR PULL
YARDAGE: 4000
MID/SPRINT FREE
WARM UP 300 CHOICE
SET
2 x
4 x
6 x

1
100 50 DRILL, 25 KICK, 25 SWIM @ 1 : 45 (~ 10 sec rest)
75 PULL @ 1 : 10 (~ 10 sec rest)
50 DESCEND 1-3, 4-6 @ 0 : 50 (~ 10 sec rest)

SET 2
200 PULL @ 3 : 00 (~ 25 sec rest)
50 @ 0 : 45 (~ 10 sec rest)
2 X 75 @ 1 : 10 (~ 15 sec rest)
100 @ 1 : 45 (~ 30 sec rest)
200 PULL @ 2 : 55 (~ 20 sec rest)

50 @ 0 : 45 (~ 10 sec rest)
2 X 75 @ 1 : 5 (~ 10 sec rest)
100 @ 1 : 45 (~ 30 sec rest)
200 PULL @ 2 : 50 (~ 15 sec rest)
50 @ 0 : 45 (~ 10 sec rest)
2 X 75 @ 1 : 00 (~ 7 sec rest)
100 @ 1 : 45 (~ 30 sec rest)
200 PULL @ 2 : 45 (~ 10 sec rest)
50 @ 0 : 45 (~ 10 sec rest)
2 X 75 @ 0 : 55 (~ 3 sec rest)
100 @ 1 : 45 (~ 30 sec rest)
SET
2 X
4 X
6 X

3
75 KICK @ 1 : 30 (~ 15 sec rest)
50 KICK @ 0 : 55 (~ 10 sec rest)
25 KICK @ 0 : 30 (~ 10 sec rest)

YARDAGE: 3600
IM
WARM UP 300 CHOICE
SET 1
4 X THIS SET: REVERSE IM ORDER
50 DRILL @ 0 : 55 (~ 15 sec rest)
50 SWIM @ 0 : 50 (~ 15 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
50 SWIM @ 0 : 50 (~ 15 sec rest)
SET 2
500
50 FLY, 75 FREE
50 BACK, 75 FREE
50 BREAST, 75 FREE
125 FREE
REST 1 MINUTE
400
25 FLY KICK, 50 FLY SWIM, 25 FREE
25 BACK KICK, 50 BACK SWIM, 25 FREE
25 BREAST KICK, 50 BREAST SWIM, 25 FREE
25 FREE KICK, 75 FREE SWIM
REST 1 MINUTE
300
25 FLY KICK, 50 FLY SWIM
25 BACK KICK, 50 BACK SWIM
25 BREAST KICK, 50 BREAST SWIM
25 FREE KICK, 50 FREE SWIM
REST 1 MINUTE
2X THIS SET:
200 IM @ 3 : 10 (~ 20 sec rest)
100 FREE EASY @ 1 : 35 (~ 20 sec rest)
100 IM @ 1 : 40 (~ 10 sec rest)
100 FREE EASY @ 1 : 35 (~ 20 sec rest)
SET 3
4 X 75 50 FREE - 25 STROKE @ 1 : 10 (~ 10 sec rest)
4 X 75 25 STROKE - 50 FREE @ 1 : 10 (~ 15 sec rest)
4 X 50 EASY - SPRINT CHOICE @ 1 : 00 (~ 20 sec rest)

YARDAGE: 3600