Latest Workouts

  • 2017.12.07
  • Warm up: 400 swim, 200 IM kick
  • 20 x 50, kick swim/swim kick by 25 @1:00/1:05
  • 1-5 Free
  • 6-10 Back
  • 11-15 Breast
  • 16-20 Fly
  • 6 x 200 @3:30/3:40
  • 1-3 Free swim or pull, moderate
  • 4-6 IM, up the intensity!

 

  • 2017.12.05
  • Warm up:
  • (200 swim, 100 catch up Free, 50 side kick) x 2
  • Main:
  • 5 x 50 Free @:55
  • 4 x 100 Free pull @1:45
  • 2 x 75 mixer, Back/Fly/Back by 25 @1:30
  • 4 x 50 Free @:50
  • 3 x 100 Free pull @1:40
  • 2 x 75 mixer, Back/Breast/Back by 25 @1:30
  • 3 x 50 Free @:45
  • 2 x 100 Free pull @1:35
  • 2 x 75 Kick choice @1:45
  • 2 x 50 Free @:40
  • 1 x 100 Free pull <1:25
  • 2 x 75 choice cooldown
  • 3k

 

  •  2017.11.30
  • Warm up: 400 swim, 4 x 50 choice kick, vary your body position (front/back/side/front)
  • Drill: 200 Back drill SSDD (Single arm, single arm, double arm, double arm Back)
  • Main: @2:05/2:10
  • 4 x 125 (50 Free moderate + 75 Back tempo)
  • 4 x 125 (75 Free moderate + 50 Back Fast!)
  • 4 x 125 (100 Free moderate + 25 Back sprint!)
  • 4 x 125 mixer (100 choice swim + 25 speed kick)
  • 2.8k

 

  • 2017.11.28
  • Warm up: (200 swim + 100 SA Fly) x 2
  • Main:
  • 16 x 25 IMO switch strokes every 25m
  • 1-4 kick moderate @:40 or :45
  • 5-8 swim moderate @:35 or :40
  • 9-12 kick fast! @:35 or :40
  • 13-16 swim fast! @:30 or :35
  • No interval times for Bronze lane
  • *16 x 100 IM:
  • 1-4 pull @1:55/2:00/2:10
  • 5-8 swim @1:55/2:00/2:10
  • 9-12 IM kick, 10 secs rest
  • 13-16 fins, fast! @1:45/1:50/2:00
  • Silver lanes are done after this set, total 2.6k
  • *Bronze lanes swim 12 x 100IM as follows: 1-4 IM swim, 5-8 IM kick, 9-12 IM with fins or pullbuoy
  • Bronze lanes are done after this set, total 2.2k
  • Gold lanes can do additonal 3 x 100 pull cooldown, 10 secs rest
  • Gold lanes are done after cooldown, total 2.9k

 

  • 2017.11.23
  • Warm up: (100 swim + 25 kick) x 4
  • Main:
  • 8 x 50 alternate 25 Back/25 Free @1:00
  • 400 Free pull, negative split
  • 6 x 50 alternate 25 Fly/25 Free @1:00
  • 400 Free swim, negative split
  • 4 x 50 alternate 25 Breast/25 Free @1:05
  • 400 Free with fins, negative split
  • 2 x 50 choice kick @1:15
  • 100 choice cool down
  • 2.8k

 

  • 2017.11.21
  • Warm up: 400 swim, 4 x 50 Fist Free @:55
  • Main:
  • 4 x 50 Single Arm Free, 3 strokes per side @1:00
  • 100 Catch up Free
  • 4 x 200:
  • 1-2 Free (1 ez, 1 Fast!) @3:30
  • 3- choice kick, no time
  • 4- mixer 100IM/100 Free
  • Repeat set twice
  • 2.8k
  • 2017.11.18
  • Warm up: 300 swim, 200 kick, 300 pull
  • Kick set: 16 x 25 Kick/scull with kick/choice drill/swim by 25 in IMO @:40
  • Main:
  • 16 x 75 @1:30/1:40
  • 1-4 Fly/Back/Fly
  • 5-8 Back/Breast/Back
  • 9-12 Breast/Free/Breast
  • 13-16 Free/Fly/Free
  • 8 x 150 (50 kick moderate /100 swim fast!) @2:50, 1-4 Free, 5-8 Back
  • 4 x 100 choice swim cool down 

 

  • 2017.11.16
  • Warm up: 400 swim, 4 x 50 scull with dolphin kick
  • Main:
  • 3 x 200 Free, 3-4 dolphin kicks off each wall! 1 ez, 1 moderate, 1 Fast! @3:30/3:40
  • 4 x 50 side kick @1:15
  • 3 x 200 Free pull 3-4 dolphin kicks off each wall! 1 ez, 1 moderate, 1 Fast! @3:30/3:40
  • 4 x 50 alternate 25 Back dolphin/25 SA Fly @1:10
  • 3 x 200 IM @3:45/4:00
  • 2.8km

 

  • 2017.11.14
  • Warm up: (200 swim + 50 Kick) x 2
  • Drill: 200 Back (25 Back dolphin/25 Back kick/50 *DA Back, repeat)
  • *Focus: <15 DA strokes per 25m
  • Main:
  • 2 x 100 Back (LA/RA by 25)
  • 4 x 50 Back, descending 1-4 @1:00/1:05
  • 2 x 100 Free (LA/RA by 25)
  • 4 x 75 Free, descending 1-4 @1:25
  • 2 x 100 Fly (25 LA/25 RA/50 Fly)
  • Repeat this set twice
  • 2.9km
  • 2017.11.09
  • Warm up: 300 swim, 200 IM kick, 100 moving scull
  • Drill: 200 Free breathing every 3,4,5,6,3,4,5,6
  • Main: 16 x 75 @1:30/1:40, 2 ez, 2 Faster!
  • 1-4 Free/Free with dolphin/Free
  • 5-8 Back/Back with dolphin/Back
  • 9-12 Fly/Breast with dolphin/Fly
  • 13-16 pull breath 3/5/3 or 3/7/3
  • 12 x 25 descending kick
  • 1-4 @:40
  • 5-8 @:35
  • 9-12 @:30 (fins ok) 

 

  • 2017.11.07
  • Warm up: 400 swim, 4 x 50 *Back kick with hands/arms up
  • Main: Descend 1-4
  • 4 x 100 Free/Back/Breast/Free @1:50/1:55
  • 4 x 50 Back @1:00/1:05
  • 4 x 75 Breast @1:40/1:45
  • 4 x 150 Free @2:45/2:50
  • 2 x 100 Fly/Back/Breast/Fly @2:00/2:10
  • 2 x 50 Back kick @1:10/1:15
  • 2 x 75 Breast with dolphin 1:45
  • 2 x 150 Free pull @2:45/2:50

 

  • 2017.10.31 (1hr)
  • Warm up: (100 Free, 100 non Free, 100 IM kick, 100 IM swim) x 2
  • Drill: @:40/:45
  • 6 x 25 alternate 2 Breaststrokes + 2 Fly strokes
  • 6 x 25 alternate 4 Free strokes + 4 Backstrokes
  • Main:
  • 8 x 25 Fly, steady @:45/:50
  • 2 x 200 Free pull @3:30/3:40, 1 ez, 1 Fast! try for <3:00/3:15
  • 8 x 25 Back, fast finish @:35/:40
  • 3 x 200 Free swim @3:30/3:40, 1 ez, 2 Fast! Try to hold <3:00/3:15
  • 8 x 25 flutter kick, steady @:35/:40
  • 4 x 200 IM 1 ez, 3 Fast! @3:45/4:00
  • 8 x 25 dolphin kick, steady @:35/:40

 

  • 2017.10.28 (1.5hrs)
  • Warm up: 400 swim, 300 IM kick, 4 x 50 Free, build within each 50!
  • Drill: 8 x 75 (Left/Right/Free), 1-4 Fist, 5-8 Bum Tap
  • Main:
    • 4 x 50 Free moderate @:55
    • 100 kick alternate 25 ez/25 fast!
    • 4 x 50 Free tempo @:50
    • 100 kick alternate 50 ez/50 fast!
    • 4 x 50 Free Fast! @:45
    • 100 kick ez
    • 4 x 100IM descend 1-4 @1:55
    • 50 kick alternate 25 ez/25 fast!
    • 4 x 100 Back descend 1-4 @1:55
    • 50 kick ez
    • 4 x 100 Free descend 1-4 1:45
    • 50 kick fast!
  • 2017.10.26 (1hr)
  • Warm up: (100 Swim + 25 Back Dolphin) x 4
  • Drill: 6 x 50 Breast drill (alternate by 25: 3 pulls, 1 kick/3 kicks, 1 pull), 10 secs rest
  • Main:
    • 50 head up scull with slight flutter kick
    • 5 x 150 Free/Breast/Free, 2 ez, 1 moderate, 2 Fast! @2:50/3:00
    • 50 back scull with slight flutter kick
    • 4 x 150 Back/Breast/Back, 2 ez, 1 moderate, 1 Fast! @2:50/3:00
    • 50 head up Free "Tarzan" swim
    • 3 x 150 Free 1 ez pull, 1 moderate pull, 1 Fast swim! @2:50/3:00 
  • 2017.10.17(1.5hrs)
  • Warm up: 500 swim, 300 kick (100 front/100 side/100 back)
    • 12 x 100 @1:55/2:05
    • 1-3 IM
    • 4-6 reverse IM with fins
    • 7-9 IM kick
    • 10-12 IM pull (omit fly pull, do free pull)
  • Main:
    • 8 x 25 alternate 25 Fly/25 Free @:35/:40
    • 8 x 200 @3:45/4:00
    • 1-2 Back, 1 moderate, 1 Fast!
    • 3-4 IM, moderate
    • 5-6 Free, 1 moderate, 1 Fast!
    • 7-8 IM kick, ez no time
    • Total distance: 3.8k
  • 2017.10.14 - 1.5hrs
  • Warm up: 400 swim, 2 x (4 x 50 pull, breath 3/4, 3/5, 3/6, 3/7), 10 secs rest
  • Drill set: 16 x 25 @:35
    • 1-4 Flutter, moderate, snorkel and fins
    • 5-8 Dolphin, moderate, snorkel and fins
    • 9-12 Flutter with Breast arms
    • 13-16 Dolphin with Free arms
  • Main X 2:
    • 5 x 100 Free, 2 ez, 3 Fast!
    • 4 x 100 Back, 2 ez, 2 Fast!
    • 3 x 100 Breast, 2 ez, 1 Fast!
    • 2 x 100 Fly with fins, 1 ez, 1 Fast!
    • 1 x 100 ez choice kick
  • Total Distance: 4.2k

 

  • 2017.10.12 - 1hour
  • Warm: 300 swim, 300 IM kick (75 of each kick in IM order)
  • Main:
    • 8 x 25 *scull, alternate front/back scull by 25
    • *use pullbuoy, 5-10 secs rest
    • 4 x 50 Back, moderate @1:15
    • 8 x 25 flutter kick, alternate front/back by 25 @:45/:50
    • 4 x 50 Breast, moderate @1:30
    • 8 x 25 dolphin kick with fins, alternate front/back by 25 @:40/:45
    • 8 x 50 Free pull, 1-4 @1:10, 5-8 @1:05
  • Total Distance: 2000m
  •  
  • 2017.10.10
  • Warm up:  500 swim, 4 x 50 alternate 25 Free/25 fist *try for same stroke count
  • Drill set:
    • 12 x 25 @:40/:45
    • 1-4 Gravestone kick front (hold board vertical = extra resistance!)
    • 5-8 Gravestone kick back (same but on your back!)
    • 9-12 Shark swim (board btw your legs, Freestyle arms
  • Main:
    • 2 x 50 Fly, 1 SA, 1 Full stroke Challenge!
    • 2 x 100 Back, 1 moderate, 1 Fast! <1:35
    • 2 x 150 Breast
    • 2 x 200 1st Free, 2nd IM
    • 2 x 300 1st Free 2nd IM
    • 2 x 400 1st pull, 2nd IM (Fins ok)
    • 400 kick (100 ez flutter, 100 Fast flutter! 200 choice kick ez)
  • Total Distance: 3.8km

 

  • 2017.10.05
  • Warm up: 300 swim, 200 kick, 4 x 75 mixer pull as 25 Breast pull, 25 Back pull, 25 Free pull
  • Main:
    • 4 x 200 Free, descend 1-4 last one <3:10 @3:30 or 3:40
    • 2 x 150 mixer kick as: dolphin kick, flutter kick, whip kick by 50 @3:15
    • 4 x 100 Breast descend 1-4 @2:10
    • 2 x 150 mixer swim as: Fly, Back, Breast by 50 @2:45/3:00
    • 4 x 75 choice kick/choice swim/choice pull by 25, moderate pace @1:30
  • Total Distance: 2900m

 

  • 2017.10.03
  • Warm up:
    • 400 swim, 200 Drill (alternate 25 scull/25 pull), 200 choice kick
  • Drill set:
    • 8 x 25 corkscrew dolphin kick with fins @:40 (6-8 kicks front/side/back)
    • 8 x 50, 1-4 SA Fly, 5-8 SA Free with arm down at your side @1:05
  • **50m Breast Challenge**
  • Main:
    • 4 x 150 (100 Free moderate + 50 Back fast!) @2:45/3:00
    • 4 x 150 (75 Free moderate + 50 Breast fast!)
    • 6 x 100 pull @1:50/1:55
    • 4 x 75 (50 Free moderate + 25 Fly fast!) @1:30 (fins ok)
  • Total Distance: 3750m
  •  
  • 2017.09.30
    • warm up: 75 Free/25 non Free X 4
    • drill set: snorkle and fins
    • 2X50 side kick, one side, arm extended
    • 2X50 side kick with 3 slow strokes
    • 2X50 side kick with 3 fast strokes
    • Repeat on your back
  • Main:
    • 4X75 fly, back, back @1:30
    • 4X50 free, descend 1-4 @:55
    • 4X75 fly, breast, breast @1:40
    • 4X100 free, descend 1-4 @1:45
    • 4X75 fly, free, free kick @1:30
    • 4X150 free fins, descend 1-4 @2:30
    • 4X75 pull, pull, kick/kick, pull, pull @1:40
    • 200 fly with fins, alternate SA
  •  
  • 2017.09.26 - 50m Time Trial Workout
  • warm up
    • (800m) - 400 swim, 200 choice drill, 100 kick, 4 X 25 Free, build
  • drill set: (400m)
    • 8 X 50 Backstroke drill
    • 1-2 Arm up
    • 3-4 Sailboat
    • 5-6 Double arm
    • 7-8 Fist
  • ------50m Free time trial------
  • main set (2050m)
    • 4 X 100 Free/Back @1:55
    • 2 X 75 Back/Breast/Free @1:30
    • 4 X150 Free/Breast/Free @2:40
    • 2 X 75 Fly/Back/Breast @1:30
    • 3 X 200 1-Kick with fins 2-3 Free pull @3:30
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