Warm-Up (1200 yards)
- 1 x 400 choice – Every 4th 25 is fly kick on your back, arms at sides
- 6 x 100 w/ :15s rest
25 scull + 25 catch up + 50 swim
- 4 x 50 on 1:00 streamline kick on your back w/ fins
Main Set (2000 yds)
- 10 x 100 on 1:40 Pace = 1:27
Last 25 of every 100: Tight core
- 8 x 25 Sprint on 1:00
Odds: Pull using kickboard as a buoy
Evens: Kick w/ board
- 4 x 200 Country Club IMs w/ :30s rest
Cool Down (200 yds)
- 4 x 50 choice on 1:05
Total Yards: 3400
Spring 2023 Day 24
This workout has some negative splits, sprints and fly in it. The purpose is to gain strength and power to your stroke.
Spring 2023 Day 23
Today’s special is a broken mile. This will be on a timed interval. Pace will be basic endurance.
Spring 2023 Day 22
The main set contains a lactate tolerance set, kick recovery and threshold set.
Spring 2023 Day 21
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.
Spring 2023 Day 20
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.
Spring 2023 Day 19
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.
Spring 2023 Day 18
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.
Spring 2023 Day 17
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.
Spring 2023 Day 16
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.
Spring 2023 Day 15
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.
Spring 2023 Day 14
Hey distance lovers – this one’s for you! Get ready for some 200s and an 800 at the end.
Spring 2023 Day 13
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.
Spring 2023 Day 12
A threshold workout with distances of 100, 200 and 300.
Spring 2023 Day 11
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.
Spring 2023 Day 10
Warm-Up (1300 yards) 1 x 300 - Every 4th 25 is backstroke 2 x 150 – Tighten Up 3 x 100 w/ :15s rest First 50 is choice stroke kick w/ board, Second 50 is free kick w/ board 8 x 50 on 1:00 Swim Golf Main Set (2100 yds) 3 x (3 x 100 on 1:40)1st 100 is Threshold...
Spring 2023 – Day 9
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?
Spring 2023, Day 8
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.
Spring 2023 Day 7
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.