***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

Warm-up-
200 swim
150 kick:  50 fly/50 back/50 breast
150:  25 scull/25 pull 

Warm-up Set-
4 x thru (odd rounds = free, even rounds = back):
1 x 25 “rotational” kick @ 45 or r=10
arms at sides, head still, rotate side-to-side
1 x 50 “single-arm” @ 1:15 or r=10
25 r-arm/25 l-arm
1 x 75 swim @ 1:45 or r=20
excellent streamlining!

Main Set-
4 x thru:
1 x 300 swim @ 5:00 or r=30
negative split (2nd 150 faster than 1st 150)
3 x 50 swim @ 1:00 or r=10
choose one stroke, descend times 1-3
extra 30 seconds rest

Cool-down-
100 swim

Total = 3000

********************************************************

Tuesday:  Stroke

Warm-up-
200 swim
100 kick:  IM
200 drill:  IM

IM Set A-
1 x 200 IM (with fins) @ 4:00 or r=30
3 x 50 swim @ 1:05 or r=15
25 fly/25 back
6 x 25 fly kick @ 40 or r=10
1 x 200 IM (with fins) @ 4:00 or r=30
3 x 50 swim @ 1:05 or r=15
25 back/25 breast
6 x 25 back kick @ 40 or r=10
1 x 200 IM (with fins) @ 4:00 or r=30
3 x 50 swim @ 1:05 or r=15
25 breast/25 free
6 x 25 breast kick @ 40 or r=10

IM Set B-
4 x 25 fly @ 40 or r=10
3 x 25 back @ 40 or r=10
2 x 25 breast @ 40 or r=10
1 x 25 free @ 40 or r=10
1 x 25 fly @ 40 or r=10
2 x 25 back @ 40 or r=10
3 x 25 breast @ 40 or r=10
4 x 25 free @ 40 or r=10

Total = 2500

********************************************************

Wednesday:  Mid-Distance Freestyle/Pace

Warm-up-
250 swim
5 x 50 (25 scull/25 pull) @ r=10

Warm-up Set-
3 x thru (breathe every 3rd stroke):
1 x 100 pull @ 1:40 or r=10
2 x 50 pull @ 55 or r=10
4 x 25 pull @ 30 or r=5

Main Set-
4 x 100 swim @ 1:45 or r=15
descend times 1-4
4 x 75 swim @ 1:20 or r=10
descend times 1-4
4 x 50 swim @ 55 or r=10
descend times 1-4
4 x 25 swim @ 30 or r=5
descend times 1-4

Kick Set-
8 x 50 kick @ 1:00 or r=10
2 each stroke, any order

Cool-down-
1 x 200 pull
breathe every 3rd stroke

Total = 3000

********************************************************

Thursday:  Stroke

Warm-up-
275 swim
20 deep-water bobs
25 feet-first sculling

Stroke Set A-
2 x thru:
4 x 25 fly @ 40
breathe every other stroke
4 x 50 free @ 1:00
breathe every 3rd stroke
4 x 25 back @ 40
deep push-off, surface past flags
4 x 50 free @ 1:00
breathe every 5th stroke
4 x 25 breast @ 40
eyes look at bottom of pool during pullouts
4 x 50 free @ 1:00
breathe every 3rd stroke

Stroke Set B-
16 x 25 swim @ 40 or r=10
3 x 25 “stroke” (no freestyle), 1 x 25 freestyle
2 x 25 “stroke,” 2 x 25 freestyle
1 x 25 “stroke,” 3 x 25 freestyle
4 x 25 freestyle

Total = 2500

********************************************************

Friday:  Speed

Warm-up-
300 swim
6 x 50 kick @ r=10
2 fly, 2 back, 2 breast

Main Set-
3 x thru:
1 x 200 freestyle @ 3:30 or r=30
breathe every 3rd stroke
4 x 50 swim @ 1:10 or r=20
choose one stroke
descend times 1-4
8 x 25 swim @ 45 or r=20
25 build/25 fast!
extra 60 seconds rest 

Cool-down-
100 choice

Total = 2500

********************************************************
April 23-27-2018

Workouts for October 30-November 3, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

It’s that time of year again: my high school coaching job–South Eugene High School–starts up next week and goes through February. I’ve also agreed to coach the University of Oregon club team, January-April. I am going to take a 5-6 month break from posting and will return May, 2018 (this is my last post until then). See you next May!

Monday: Distance Freestyle/Pace

Warm-up-
300 swim

Drill Set-
12 x 50 @ r=10
3 x thru:
-1 x 50 kick
-1 x 50 drill
-2 x 50 swim

Main Set-
-1 x 400 pull @ 6:40 or r=40
-3 x 100 swim @ 1:40 or r=10
-4 x 50 swim @ 50 or r=5
-1 x 100 swim @ 1:40 or r=10
-1 x 300 pull @ 5:00 or r=30
-2 x 100 swim @ 1:40 or r=10
-2 x 50 swim @ 50 or r=5
-1 x 200 pull @ 3:20 or r=20
-1 x 100 swim @ 1:40 or r=10
-1 x 100 pull @ 1:40 or r=10

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
8 x 50 @ 1:10 or r=15
-25 kick/25 drill

Main Set-
4 x thru:
-1 x 100 IM @ 2:20 or r=30
-3 x 50 swim @ 1:00 or r=10
25 fly/25 back
25 back/25 breast
25 breast/25 free
-2 x 25 easy freestyle @ r=10
-1 minute between rounds

Drill Set-
4 x 50 @ 1:05 or r=15
-25 drill/25 swim

Cool-down-
100 swim

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
600 choice

Main Set-
-3 x 200 pull @ 3:20 or r=20
descend times 1-3
-6 x 50 swim @ 1:00 or r=15
1st 25 DPS/2nd 25 fast!
-2 x 200 pull @ 3:20 or r=20
descend times 1-2
-6 x 50 swim @ 1:00 or r=15
1st 25 fast!/2nd 25 DPS
-1 x 200 pull @ 3:20 or r=20
negative split
-6 x 50 swim @ 1:00 or r=15
fast turn, fast finish!

Cool-down-
12 x 25 @ r=5
4 x thru:
-25 scull
-25 glide stroke
-25 pull

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
300 swim

Warm-up Set-
16 x 25 @ 40 or r=10-15
4 x thru:
-25 kick
-25 drill
-25 build
-25 DPS

Main Set-
2 x thru:
-1 x 200 free @ 3:30 or r=30
-2 x 100 “stroke” @ 2:15 or r=30
-4 x 50 free @ 1:00 or r=15
-8 x 25 “stroke” @ 45 or r=15
-extra 30 seconds rest

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
600 choice

Warm-up Set-
8 x 25 build @ r=10

Main Set A-
8 x 100 swim @ 1:50 or r=20
#1/#5: 4th 25 = fast!
#2/#6: 3rd 25 = fast!
#3/#7: 2nd 25 = fast!
#4/#8: 1st 25 = fast!

Recovery Set-
8 x 25 swim @ r=10

Main Set B-
4 x 100 swim @ 2:00 or r=30
#1: 2nd 50 = fast!
#2: middle 50 = fast!
#3: 1st 50 = fast!
#4: 1st and 4th 25’s = fast!

Cool-down-
12 x 25 (25 scull with kick/25 swim) @ r=10

Total = 2500

+++++++++++++++++++++++++

October 30-November 3, 2017

Workouts for October 23-27, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday: Distance Freestyle/Pace

Warm-up-
-200 swim
-200 kick
-200 pull

Main Set-
Swim or pull this set.
Build your pace on the way up.
Maintain your pace on the way down:
-100 @ 1:40 or r=10
-200 @ 3:20 or r=20
-400 @ 6:40 or r=40
-800 @ 13:00 or r=80
-400 @ 6:40 or r=40
-200 @ 3:20 or r=20
-100 @ 1:40 or r=10

Cool-down-
8 x 25 (25 scull with flutter kick/25 swim) @ r=5

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
-200 swim
-8 x 25 kick @ r=5
2 each stroke
-4 x 50 kick @ r=10
1 each stroke

Warm-up Set-
12 x 25 @ 45
-2 x 25 drill/1 x 25 swim
-IM order

Main Set-
-1 x 200 pull (moderate pace) @ 4:00
-1 x 300 back@ 6:30
3 x (50 kick/50 swim)
-1 x 200 pull (moderate pace) @ 4:00
-2 x 150 breast @ 3:30
50 drill/50 swim/50 drill
-1 x 200 pull (moderate pace)@ 4:00
-12 x 25 fly @ 45
25 drill/25 swim

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
12 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Main Set-
-3 x 300 swim @ 5:00 or r=30
descend times 1-3
-3 x 200 swim @ 3:20 or r=20
descend times 1-3
-3 x 100 swim @ 1:40 or r=10
descend times 1-3

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
8 x 25 drill @ r=10
-2 of each stroke

Main Set-
3 x thru (one stroke per round):
-75 kick @ 1:45 or r=15
-50 kick/25 swim @ 1:45 or r=15
-25 kick/50 swim @ 1:45 or r=15
-75 swim @ 1:45 or r=20

Pull Set-
6 x 50 pull @ 1:05 or r=15
-25 breast/25 free

IM Set-
12 x 25 swim @ 40 or r=10
-100 IM order

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
500 swim

Warm-up Set-
4 x 75 @ 1:30 or r=15
-25 kick/25 drill/25 swim

Main Set-
-1 x 100 swim @ 2:00 or r=30
70% effort
-4 x 25 swim @ 30 or r=5
90% effort
-1 x 200 swim @ 4:00 or r=45
70% effort
-4 x 25 swim @ 35 or r=10
90% effort
-1 x 400 pull @ 7:30 or r=60
70% effort
-4 x 25 swim @ 40 or r=15
90% effort
-1 x 200 swim @ 4:00 or r=45
70% effort
-4 x 25 swim @ 45 or r=20
90% effort
-1 x 100 swim @ 2:00 or r=30
70% effort

Cool-down-
4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

+++++++++++++++++++++++++

October 23-27, 2017

Workouts for October 16-20, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday: Distance Freestyle/Pace

Warm-up-
-200 swim
-200 pull
-200 kick

Main Set-
2nd repeat faster than 1st in each set:
-2 x 400 @ 6:30 or r=30
-2 x 300 @ 5:00 or r=30
-2 x 200 @ 3:20 or r=20
-2 x 100 @ 1:40 or r=10
-2 x 50 @ 1:00 or r=15

Cool-down-
12 x 25 @ r=5
-25 scull/25 glide stroke/25 pull

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
500 choice

Warm-up Set-
8 x 50 pull @ 55
-breathe 3/5 by 25’s

IM Set A-
4 x thru (Milt Nelms’ Axes Swim):
-25 back
-25 fly
-25 back
-25 breast
-25 free
-25 free
-25 free

IM Set B-
4 x thru:
-1 x 50 swim (200 IM order by round) @ 1:10
-1 x 100 IM @ 2:00

Cool-down-
12 x 25 @ r=5
-25 scull with kick/25 swim

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
6 x 50 pull @ 55 or r=10
-breathe 3/5/7 by 50’s

Main Set-
3 x thru:
-1 x 200 swim (moderate pace) @ 3:30 or r=30
-1 x 150 swim (faster pace) @ 2:30 or r=15
-1 x 100 swim (faster pace) @ 1:45 or r=15
-1 x 50 swim (fastest pace) @ 1:30 or r=30

Recovery Set-
4 x (25 scull/25 glide stroke/25 pull)

Race Pace Set-
8 x 25 swim @ 40 or r=15
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
400 swim

Kick Set-
10 x 50 kick @ 1:30 or r=15
-figure average time for each set of 5 x 50
-same stroke for each set of 5 x 50

Drill Set A-
10 x 25 @ 45 or r=10
-25 “stroke” drill/25 “stroke” swim

Main Stroke Set-
10 x 50 @ 1:15 or r=20
-25 “stroke” drill/25 “stroke” swim
-note times and # strokes per length

Pull Set-
500 pull: breathe 3/5/3/5/3 by 100’s

Drill Set B-
10 x 25 @ 45 or r=10
-25 “stroke” drill/25 “stroke” swim

Cool-down-
100 swim

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
-300 swim
-6 x 50 pull @ r=10

Warm-up Set-
12 x 25 @ 40 or r=10
-25 drill/25 build

Speed Set A-
8 x 50 swim @ 1:15 or r=30
-fastest possible average

Recovery Set-
400 pull: breathe 3/5/3/optional by 100’s

Speed Set B-
8 x 25 swim @ 50 or r=30
-fastest possible average

Kick Set-
400 kick: every 3rd length fast!

Cool-down-
8 x 25 scull with freestyle kick @ r=5

Total = 2500

+++++++++++++++++++++++++

October 16-20, 2017

Workouts for October 9-13, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday: Distance Freestyle/Pace

Warm-up-
200 choice

Main Set-
-1 x 500 free @ 8:20 or r=50
moderate pace
-2 x 250 free @ 4:10 or r=25
faster pace than 500
-4 x 25 @ 40 or r=15
faster pace than 250’s
-1 x 400 free @ 6:40 or r=40
moderate pace
-2 x 200 free @ 3:20 or r=20
faster pace than 400
-4 x 25 @ 40 or r=15
faster pace than 200’s
-1 x 300 free @ 5:00 or r=30
moderate pace
-2 x 150 free @ 2:30 or r=15
faster pace than 300
-4 x 25 @ 40 or r=15
faster pace than 150’s

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
-300 swim
-6 x 50 (25 kick/25 swim) @ r=10

IM Set A-
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 fly/25 back
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 back/25 breast
-1 x 200 IM @ 4:00 or r=30
-4 x 50 swim @ 1:10 or r=20
25 breast/25 free

IM Set B-
24 x 25 swim @ 40 or r=10-15
-25 free/25 IM order x 3

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
Swim as one set:
-1 x 400 pull @ 7:00 or r=60
breathe 3/5/3/5 by 100’s
-4 x 50 kick @ 1:30 or r=15
descend times 1-4
-2 x 200 swim @ 3:30 or r=30
push 3rd 50 in each 200
-2 x 100 kick @ 3:00 or r=20
push 3rd 25 of each 100
-4 x 100 pull @ 1:45 or r=15
descend times 1-4
-1 x 200 kick @ 5:00 or r=30
push 3rd 50
-8 x 50 swim @ 55 or r=10
negative split

Speed Set-
8 x 25 from center of pool @ 50
-fast turns!

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
8 x 50 @ 1:05 or r=15
-25 drill/25 swim
-IM order

Main Set-
-4 x 100 swim @ 2:00 or r=15
75 free/25 “stroke”
-30 seconds extra rest
-4 x 100 swim @ 2:15 or r=20
50 free/50 “stroke”
-30 seconds extra rest
-4 x 100 swim @ 2:30 or r=30
25 free/75 “stroke”

Cool-down-
4 x (25 scull/25 glide stroke/25 pull)

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
12 x 25 @ 40 or r=10
-25 ½ easy/½ fast
-25 ½ fast/½ easy
-25 easy
-25 fast

Main Set-
Effort increases with each set:
-2 x 150 swim @ 3:00 or r=45
moderate, 70% effort
-4 x 75 swim @ 1:45 or r=30
strong, 80% effort
-12 x 25 swim @ 45 or r=20
strong, 90% effort

Kick Set-
4 x 50 kick @ 1:30 or r=15
-negative split

Speed Set-
12 x 25 @ 45 or r=15
-25 DPS/25 build/25 fast breakout

Cool-down-
200 easy

Total = 2500

+++++++++++++++++++++++++

October 9-13, 2017

Workouts for October 2-6, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday: Distance Freestyle/Pace

Warm-up-
200 swim

Warm-up Set-
12 x 25 @ 45 or r=15
-25 r-arm free
-25 l-arm free
-25 DPS free

Main Set-
2 x thru:
-1 x 400 pull @ 6:30 or r=30
moderate effort, breathe 3/4/5/3 by 100’s
-2 x 200 swim @ 3:20 or r=20
push 3rd 50 of each 200
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-extra 40 seconds rest

Cool-down-
100 swim

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
-200 swim
-8 x 50 (25 drill/25 swim) @ r=10

Main Set-
2 x thru:
-25 fly @ 40 or r=10
-25 fly/25 back @ 1:10 or r=20
-25 fly/25 back/25 breast @ 1:40 or r=20
-100 IM @ 2:30 or r=45
-25 back @ 40 or r=10
-25 back/25 breast @ 1:10 or r=20
-25 back/25 breast/25 free @ 1:40 or r=20
-100 IM @ 2:30 or r=45
-25 breast @ 40 or r=10
-25 breast/25 free @ 1:10 or r=20
-25 breast/25 free/25 fly @ 1:40 or r=20
-100 IM @ 2:30 or r=45

Kick Set-
-200 kick @ r=30
every 3rd length fast!
-4 x 25 kick @ r=10
fast feet!

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
300 swim

Warm-up Set-
8 x 25 @ 45 or r=10
2 x thru:
-25 top scull
-25 middle scull
-25 bottom scull
-25 10-beat free

Main Set-
-2 x 300 pull @ 5:00 or r=30
breathe 3/5/3/5/3/5 by 50’s
-4 x 150 swim @ 2:40 or r=20
descend times 1-4
-8 x 75 @ 1:30 or r=15
build each 75
-12 x 50 swim @ 1:00 or r=15
hold 400 meter (or 500 yard) pace

Cool-down-
100 swim

Total = 3000

+++++++++++++++++++++++++

Thursday: IM

Warm-up-
500 choice-

Freestyle Set-
8 x 50 @ 1:05 or r=15
-25 10-beat free/25 free
-25 right-arm free/25 free
-25 left-arm free/25 free
-25 human stroke/25 free

Breaststroke Set-
16 x 25 @ 45 or r=15
-25 2 kicks, 1 pull breast
-25 cobra breast
-25 3 up, 3-down breast
-25 breaststroke swim

Backstroke Set-
8 x 50 @ 1:10 or r=15
-25 10-beat back/25 back
-25 right-arm back/25 back
-25 left-arm back/25 back
-25 double-arm back/25 back

Fly Set-
16 x 25 @ 45 or r=10
-25 right-arm fly
-25 left-arm fly
-25 4-beat fly
-12.5 fly/12.5 free

Cool-down-
400 swim: ascend 100’s

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
400 swim

Main Set-
2 x thru:
-1 x 200 pull @ 3:30 or r=30
moderate effort
-2 x 100 swim @ 1:50 or r=20
2nd 100 faster than 1st 100
-2 x 50 kick @ 1:30 or r=20
negative split each 50
-12 x 25 swim @ 45 or r=20
moderate-hard to hard effort

Speed Set-
16 x 25 @ 40 or r=10-15
-25 easy/25 fast

Cool-down-
100 swim

Total = 2500

+++++++++++++++++++++++++

October 2-6,2017

Workouts for September 25-29, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday: Distance Freestyle/Pace

Warm-up-
400 choice

Warm-up Set-
10 x 50 pull @ 55 or r=10
-breathe 3/4/5/6/7 by 50’s

Pace Set A-
2 x 500 swim @ 8:00 or r=30
-25 easy/25 somewhat fast/50 easy/50 somewhat fast/75 easy/75 somewhat fast/100 easy/100 somewhat fast

Pace Set B-
4 x 250 swim @ 4:00 or r=20
-50 easy/50 somewhat fast/50 easy/50 somewhat fast/50 easy

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
500 choice

Warm-up Set-
8 x 50 pull @ 1:05 or r=10
-25 “stroke”/25 free

Stroke Set A-
4 x thru (1 round each stroke):
-4 x 25 swim @ 45 or r=15
-1 x 100 swim @ 2:15 or r=30

Recovery Set-
4 x (25 scull/25 glide/25 pull)

Stroke Set B-
4 x thru (1 round each stroke):
-2 x 25 swim @ 45 or r=15
-1 x 50 swim @ 1:15 or r=20

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
8 x 50 @ 1:00 or r=10
-25 drill/25 swim

Pace Set A-
4 x 200 swim @ 3:20 or r=20
-#1: fast 4th 50
-#2: fast 3rd 50
-#3: fast 2nd 50
-#4: fast 1st 50

Recovery Set-
8 x 50 @ r=10
-alt. 50 kick, 50 swim

Pace Set B-
4 x 100 swim @ 1:45 or r=15
-#1: fast 4th 25
-#2: fast 3rd 25
-#3: fast 2nd 25
-#4: fast 1st 25

Speed Set-
12 x 25 swim @ 30 or r=10
-25 easy/25 fast

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
-200 swim
-300 kick
-200 pull

Warm-up Set-
6 x 50 @ 1:05 or r=15
-25 drill/25 build

Main Set-
4 x thru (choose one stroke per round):
-1 x 75 swim @ 1:45 or r=30
-2 x 50 swim @ 1:15 or r=20
-4 x 25 swim @ 45 or r=15

Kick Set-
300 kick: every 3rd length fast!

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
3 x thru:
-2 x 50 (25 drill/25 swim) @ 1:00 or r=10
-4 x 25 (25 build/25 DPS) @ 40 or r=10

Main Set-
-4 x 75 swim @ 2:00 or r=60
all fast!
-200 easy
-4 x 50 swim @ 1:30 or r=50
all fast!
-200 easy
-4 x 25 swim @ 1:00 or r=40
all fast!
-200 easy

Cool-down-
4 x 25 @ r=5
-25 scull/25 pull

Total = 2500

+++++++++++++++++++++++++

September 25-29, 2017

Workouts for September 18-22, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday: Distance Freestyle/Pace

Warm-up-
-200 swim
-200 kick IM
-200 pull
-200 drill IM

Pull Set-
600 pull: breathe 3/5/3/5/3/5 by 100’s

Pace Set A-
4 x 150 swim @ 2:30 or r=15
-descend times 1-4

Pace Set B-
8 x 75 swim @ 1:20 or r=15
-descend times 1-4, 5-8

Cool-down-
16 x 25 swim @ 30 or r=5
-descend stroke count 1-4, 5-8, 9-12, 13-16

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
-200 swim
-200 kick
-200 pull

Warm-up Set-
6 x 50 @ r=10
-25 scull/25 pull

Kick Set-
4 x 75 kick @ r=15
-IM order

Main Set-
Set borrowed from Bill Sweetenham:
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 swim @ 1:10 or r=20
#1 50 fly, #2 25 fly/25 back
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 swim @ 1:10 or r=20
#1 50 back, #2 25 back/25 breast
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 swim @ 1:10 or r=20
#1 50 breast, #2 25 breast/25 free
-1 x 150 swim @ 3:10 or r=20
50 back/50 breast/50 free
-2 x 50 free @ 1:00 or r=15

Cool-down-
300 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
-200 swim, 2 x 50 swim @ r=10
-200 kick, 2 x 50 kick @ r=10
-200 pull, 2 x 50 pull @ r=10

Main Set-
-1 x 300 free @ 5:00 or r=30
even split
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS
-1 x 300 free @ 5:00 or r=30
negative split by 2 seconds
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS
-1 x 300 free @ 5:00 or r=30
negative split by 4 seconds
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS
-1 x 300 free @ 5:00 or r=30
negative split by 6 seconds
-2 x 50 swim @ 1:10 or r=20
25 build/25 DPS

Kick Set-
300 kick: 25 easy/25 fast

Cool-down-
200: 25 scull/25 pull

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
400 swim

Drill Set-
10 x 25 drill @ 40 or r=10
-25 “short axis” stroke/25 “long axis” stroke

Stroke Set A-
10 x 50 swim @ 1:05 or r=15
-50 “short axis” stroke/50 “long axis” stroke

Pull Set-
500 pull: breathe 3/5/3/5/3 by 100’s

Stroke Set B-
10 x 50 swim @ 1:05 or r=15
-25 “short axis” stroke/25 “long axis” stroke

Stroke Set C-
10 x 25 swim @ 40 or r=10
-25 “short axis” stroke/25 “long axis” stroke

Cool-down-
100 swim

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
-200 swim
-2 x 25 swim @ r=10
-200 kick
-2 x 25 kick @ r=10

Warm-up Set-
8 x 25 @ r=10
-25 drill/25 build

Main Set-
12 x 50 swim @ 1:10 or r=25
-odds: 25 DPS/25 max speed
-evens: 25 max speed/25 DPS
200 easy
8 x 50 swim @ 1:05 or r=20
-odds: 25 DPS/25 max speed
-evens: 25 max speed/25 DPS
200 easy
4 x 50 swim @ 1:00 or r=15
-odds: 25 DPS/25 max speed
-evens: 25 max speed/25 DPS

Cool-down-
100 choice

Total = 2500

+++++++++++++++++++++++++

September 18-22, 2017

Workouts for September 11-15, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday: Distance Freestyle/Pace

Warm-up-
400 swim

Warm-up Set-
4 x thru:
-2 x 50 pull @ 55 or r=10
-2 x 25 pull @ 30 or r=5

Main Set-
@ 20 seconds rest between swims:
-50
-100
-150
-200
-250
-300
-250
-200
-150
-100
-50

Cool-down-
8 x 25 swim @ r=10
-ascend times 1-8

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
300 swim

Warm-up Set-
12 x 25 @ r=10
-25 scull/25 drill/25 swim

Pull Set-
8 x 75 pull @ 1:40 or r=15
-25 free/25 breast/25 free

IM Set A-
8 x 75 swim @ 1:45 or r=20
-odd 75’s: 25 fly/25 back/25 breast
-even 75’s: 25 back/25 breast/25 free

IM Set B-
20 x 25 swim @ 30 or r=5
-100 IM order

Cool-down-
200 swim

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
500 choice

Pace Set A-
3 x thru:
-1 x 200 pull @ 3:30 or r=30
moderate effort
-1 x 150 swim @ 2:45 or r=20
50 build/50 DPS/50 build
-1 x 100 pull @ 1:40 or r=10
negative split
-1 x 50 swim @ 1:00 or r=15
negative split

Pace Set B-
5 x thru:
-1 x 50 swim @ 1:00 or r=15
-2 x 25 swim @ 30 or r=10
faster than 50 pace

Kick Set-
300 kick: every 3rd length fast!

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
-200 swim
-200 kick
-200 pull

Kick Set-
8 x 50 kick @ 1:30 or r=20
-choose 1 stroke for each set of 4 x 50
-descend times 1-4, 5-8

Drill Set A-
10 x 25 drill @ 45 or r=10
-no freestyle

Swim Set-
8 x 50 swim @ 1:20 or r=30
-choose 1 stroke
-keep stroke count consistent
-best possible average for 8 x 50

Pull Set-
400 pull: breathe every 3rd stroke

Drill Set B-
10 x 25 drill @ 45 or r=10
-no freestyle

Cool-down-
200 swim

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
-200 swim
-200 choice
-200 swim

Warm-up Set-
12 x 25 @ r=15
-25 kick/25 swim

Speed Set A-
10 x 50 swim @ 1:15 or r=30
-25 build/25 fast

Recovery-
200 swim

Speed Set B-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Recovery-
200 swim

Speed Set C-
10 x 25 swim @ 45 or r=20
-25 build/25 fast

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

September 11-15, 2017

Workouts for September 4-8, 2017

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday: Distance Freestyle/Pace

Warm-up-
300 choice

Warm-up Set-
8 x 25 scull with flutter kick @ r=5

Main Set-
3 x thru:
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-4 x 100 swim @ 1:40 or r=10
descend times 1-4
-extra 60 seconds rest

Cool-down-
100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday: IM

Warm-up-
300 swim

Pull Set-
8 x 50 pull @ 55 or r=10
-breathe 3/5 by 25’s

Kick Set-
8 x 50 kick @ r=10
-25 easy/25 fast

IM Set A-
5 x 75 swim @ 1:45 or r=20
-25 fly/25 free/25 fly
-easy 25 at end of set

IM Set B-
5 x 75 swim @ 1:45 or r=20
-25 back/25 free/25 back
-easy 25 at end of set

IM Set C-
5 x 75 swim @ 1:45 or r=20
-25 breast/25 free/25 breast
-easy 25 at end of set

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Wednesday: Mid-Distance Freestyle/Pace

Warm-up-
400 choice

Main Set-
-1 x 400 pull @ 6:30 or r=30
breathe 3/5/3/5 by 100’s
-4 x 50 kick @ 1:30 or r=15
25 easy/25 fast
-2 x 200 swim @ 3:30 or r=20
negative split
-16 x 25 @ 40 or r=10
25 drill/25 swim
-4 x 100 pull @ 1:40 or r=10
breathe 3/5 by 50’s
-1 x 200 @ 4:00 or r=20
25 drill/25 swim
-8 x 50 swim @ 55 or r=10
2 x thru:
2 x 50 DPS
2 x 50 build

Cool-down-
200 choice

Total = 3000

+++++++++++++++++++++++++

Thursday: Stroke

Warm-up-
500 choice

Pull Set A-
400 pull: negative split

Stroke Set A-
8 x 50 swim @ 1:00 or r=10
-negative split
-choice of strokes

Pull Set B-
300 pull: breathe 3/5/3 by 100’s

Stroke Set B-
6 x 50 swim @ 1:05 or r=15
-negative split
-choice of strokes

Pull Set C-
200 pull: breathe 3/5/3/5 by 50’s

Stroke Set C-
4 x 50 swim @ 1:10 or r=20
-negative split
-choice of strokes

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

Friday: Speed

Warm-up-
-200 swim
-200 kick
-200 pull
-100 scull

Warm-up Set-
12 x 25 swim @ 40 or r=10
4 x thru:
-25 DPS
-25 build
-25 fast breakout, easy to wall

Main Set-
-2 x 150 swim @ 3:00 or r=30
negative split each 150
-200 easy swim
-4 x 75 swim @ 1:30 or r=20
25 build/50 fast!
-200 easy swim
-12 x 25 swim @ 45 or r=15
4 x thru:
1 x 25 build
2 x 25 fast!

Cool-down-
200 choice

Total = 2500

+++++++++++++++++++++++++

September 4-8, 2017