This workout has some negative splits, sprints and fly in it. The purpose is to gain strength and power to your stroke.

Today’s special is a broken mile. This will be on a timed interval. Pace will be basic endurance.

The main set contains a lactate tolerance set, kick recovery and threshold set.

Today’s workout mixes some kick/drill swim 75s with some negative split distances. The main set ends with a choose your own ending option.

Today we will re-test your 400 at the fastest pace you can hold. This new time will help re-set your intervals. Enjoy a long warm up which includes flip turn drills. Then the 400 for time will be the first thing in the main set.

We will keep working on our weak side during the warm-up. The main set has two rounds of 3 x 100 build + 1 x 300 @ threshold pace followed by 2 x 150 mixed swims.

During the warm-up, you will be asked to work on your weaker side during the drills. The main set contains some broken 500s and 300s with some fly and kicking mixed in.

The warm up challenges you to observe which side is weaker. The main set had a myriad of distances and the pace quickens as the distances shorten.

The warm up challenge is to see if you can keep the same stroke count using a 2-beat and 6-beat kick. This main set includes some 600s mixed swims and then some shorter distances at below threshold pace. The workout ends with a kick set.

New drill in the warm up in which you place a kickboard in between your thighs. As you finish your stroke, pat the board. The main set repeats twice with a nice variety of swimming and kicking.

New drill in the warm up in which you place a kickboard in between your thighs. As you finish your stroke, pat the board. The main set repeats twice with a nice variety of swimming and kicking.

Hey distance lovers – this one’s for you! Get ready for some 200s and an 800 at the end.

This one’s a tough one. There is a mix of threshold (EN-2) and EN-3. The longer distances at EN-3 pace will be a challenge.

A threshold workout with distances of 100, 200 and 300.

Negative split 200s is the main feature of today’s workout. To do this concentrate on accelerating the 3rd 50 of the 200 by adding a strong finish and kick to your stroke.

Broken 250s followed by a 500 make up most of the main set today. The last practice you crushed your 400 pace times, so today’s challenge is: Can you keep up that pace for a 500?

I want to call this warm-up the “Swim Back Kick.” Strokes are interspersed with kicking on your back. The main set has a chance to recover and build to threshold pace. Then a swim at threshold pace. The challenge is how far can you maintain your threshold pace.

The main set has four parts. The first is a basic endurance set that uses heart rate to determine your interval time. The second is a threshold endurance set with short rest intervals. The third is a a sprint set with long intervals. The fourth is a kick set.

Think of the main set as a broken 1000. Don’t take more than 10s rest and maintain your threshold + 4s pace per 100yds.

Today’s main event is a 400 for time. This will be used to set your goal times for upcoming sets.

The main set today is a set of 200s with decreasing rest. Pay attention to your head position. Tuck your chin and elongate your neck. Look toward your armpit when you breathe.

During the 100 repeats, focus on one thing per 100. Check your time. Determine which area of focus helps you swim faster. Now apply that to the set of 125s. You will have extra rest, but the set also requires you to be 2s faster than threshold pace per 100ys.

The warm-up for this workout review the various positions in the pull: extension, catch, power diamond and exit. Then main set includes a basic endurance, threshold endurance and lactate production sets.

Time to review your head position. Is your chin tucked? Hold the paddle on the top of your head with water pressure. See if you can turn your head to breathe without disruptine the paddle. Main set includes an endurance overload threshold set where you are expected to hold your threshold pace MINUS 2s/100yds.

Starting to add threshold overload sets to the workout. For these sets, your pace will be 2 seconds faster than threshold. The goal of these sets are to increase the muscle fibers, capillaries, myoglobin, hemoglobin, buffering capacity and rate of lactate removal. Whereas threshold set will have similar benefits, they will not increase buffering capacity and rate of lactate removal.

Longer repeats today – 500s, We will build a set of 3. For the last one, the goal is your new threshold time.