May 31

10 min warm up

12x50 pull
Odds @:50
Evens @:45

2x400@5:40, 5:30
2x50@:45
2x300@4:15, 4:05
2x50@:45
2x200@2:50, 2:40
2x50@:45
2x100@1:25, 1:20
2x50@:45

6x100 best effort @2:00

Cool down

May 25

May 10

April 12

March 21

10 min warm up

300 HR up
3x100 free descend 1-3
3x50 fly

400 HR up
4x100 free descend 1-3
4x50 back

500 HR up
5x100 free descend 1-3
5x50 breast

April 6

10 min easy

400 pull
300 drill
200 kick
100 non free

50s @ 1:10, 1:09, 1:08, 1:07, 1:06, 1:05, 1:04, 1:03, 1:02, ... til you can't make them

April 4

10 minute warm up

4x25 drill
3x50 descend
x3

3x100 IM
3x100 free descend
3x100 IM
3x200 descend
3x100 IM
3x300 free descend

Cool down

April 5

10 minute warm up

8x150 pull, short rest, fast effort @ 2:10

500 @ 7:10
300 @ 4:00
400 @ 5:45
200 @ 2:40
300 @ 4:20
100 @ 1:20
200 @ 2:55
50 @ :40

100 build swim
50 sprint kick
your choice of rest 2x-4x

March 20

10 minute warm up

1000 pull
(25 fast, 25 easy, 50 fast, 50 easy, 75 fast, 75 easy, 100 fast, 100 easy, 100 fast, 100 easy, ..., 25 fast, 25 easy)

2x25 fly @ :30
3x50 back @ 1:00
4x75 breast @ 1:30
5x100 free @ 1:25
4x75 fly @ 1:30
3x50 back @ 1:00
2x25 breast @ :30

March 19

10 min warm up

8x75 - 25 swim 25 kick 25 swim @ :10

700 - last 200 fast
600 - last 300 fast
500 - last 400 fast
400 - fast
4x100 FAST @ 2:00

cool down

March 8

10 minute warm up

4x75 k/d/s
6x50 build

6x200 @ 3:00, 2:50, 3:00, 2:45, 3:00, 2:40

3x300 descend @ 4:30
2x50 fast @ 1:00
600 pace @ 8:00
2x50 fast @ 1:00
3x300 descend @ 4:30

March 6

10 min warm up

40x50s @ 1:00
16 - every 4th is fly
12 - every 3rd is back
8 - every other is breast
4 - all free @ fastest possible

6/8/12 x 100 pull @ fastest possible

swim easy

March 4

10 minute warm up

16x25 @ :10 rest
every 4th one is fast

6x150 pull, rotating the fast 50 @ 2:10

2x50 @ :40
4x100 @ 1:25
6x200 @ 2:45
4x100 @ 1:25
2x50 @ :40
no rest between sets

16x50 @ :10 rest
25 hard kick
25 easy swim perfect technique

warm down

February 25

10 minute warm up

10/12/16x50s
4@:50
8@:45
4@:50

2x200s @ 6:00

3x100s @ 4:00

2x200s @ 6:00

Kick set

Cool down

February 23

10 min warm up

40x25
16@:20
12@:25
8@:30
4@:35

6/8/10x250s
6 group:
100 build/50 sprint/100 easy
125 build/50 sprint/75 easy
150 build/50 sprint/50 easy
Repeat

8 group:

100 build/50 sprint/100 easy
125 build/50 sprint/75 easy
150 build/50 sprint/50 easy
175 build/50 sprint/25 easy
Repeat

10 group:
100 build/50 sprint/100 easy
125 build/50 sprint/75 easy
150 build/50 sprint/50 easy
175 build/50 sprint/25 easy
200 build/50 sprint
Repeat

Cool down

February 16

February 22

10 min warm up

12x100 pull @1:30,1:25,1:20 x4

4 x 8 min swim
550
525
525
550

400 kick/easy swim

12x25 with paddles @:05

Cool down

February 1

10 minute warm up

12x25, 3 fast, 1 easy @ :30

20x200

1@2:55
3@2:45
1@3:45 recovery
then
1@2:45
1@2:55
2@2:45
1@3:45 recovery
then
2@2:45
1@2:55
1@2:45
1@3:45 recovery
then
3@2:45
1@2:55
1@3:45 recovery

January 31

10 minute warm up

8x75 kick/drill/swim @ :10 rest

20x100
1@1:40
3@1:35
1@2:00 recover
then
1@1:35
1@1:40
2@1:35
1@2:00 recovery
then
2@1:35
1@1:40
1@1:35
1@2:00 recovery
then
3@1:35
1@1:40
1@2:00 recovery

8x75 kick/drill/swim @ :10 rest

cool down

January 28

10 minute warm up

8/12x200 pull @ 2:50-3:45

100/200 swim (build) @ 3:00
2x50 :40-1:00
100 for time @ 4:00
x3

kick set

cool down

January 30

10 minute warm up

8/12x100s @ 1:40
every 4th is backstroke

68x200 @ 3:10
every 3rd/4th is IM

8/12x150s pull @ 2:00

10 minutes kick easy/hard

cool down

January 25

10 minute warm up

8x75 k/d/s @ :10 rest
6x50 build @ 1:00
12x25 @ :30 3 fast 1 easy

1000 at 75% effort

3x200
1@3:00
1@2:50
1@3:00

6x100 @ 1:35

1000 at 100% effort

cool down

January 23

10 minute warm up

8x100 free
2 @ 1:35
4 @ 1:25
2 @ 1:20

400 IM @ 8:00
300 with paddles @ 4:15
4x50 fly @ 1:00
100 IM kick @ 3:00
x3, each round changes the 50s to the next stroke

modified workout:
200 IM
200 with paddles
4x50 fly
100 IM kick
x3

cool down

January 22

4x with an easy 50 recovery between sets

January 18

Wednesday, January 16

10 minute warm up

8x75 with a band buoy and paddles @ :10 rest
6x100 with a band and buoy @ :05 rest
400 pace with just paddles

40 x 50s
4 fly @ :55
3 back @ :50
2 breast @ :55
1 free @ :45
x4

8x100 free @ 1:25

swim easy

Monday, January 14

10 minute warm up

6x300 swim, middle 100 is fast @ 4:40

12x175 broken in groups of 4

first 4:
100 @ 1:20, 75 @ 1:05

second 4:
100 @ 1:30, 75 @ :55

third 4:
125 @ 1:50, 50 @ 1:00

swim easy

Friday, January 11

10 minute warm up

6x100 @ 1:30
4x75 build @ 1:00
2x50 fast free @ 1:00

3x500 free @ 6:55
2x600 free @ 9:00
1x400 free @ 5:20

8x75 swim/kick/swim @ :10 rest

swim easy

Wednesday, January 9

10 minute warm up

7x400 pull @ 6:55, 7:05, 6:50, 7:00, 6:45, 6:55, 6:35

200 drill
100 fast free
200 drill

6x100 IMs @ :10 rest

200 easy