Swim-Based Endurance for All Athletes

The swimming workouts are designed for those whose swimming skills are bringing the rest of their game down and those that need a low-impact method to build endurance.

Week 1

Day 1

Warm up:

  • 4 x 100 @ 10 sec rest (50 free smooth, 25 kick on back, 25 free build)
  • 8 x 75 @ 20/15/10/5 rest (25 free technique focus, 25 free kick on back in streamline, 25 free build last 12.5 to sprint)

Main Set:

2x:

  • 6 x 100 steady @ :05 rest – goal of maintaining best average time
  • 4 x 50 quick @ :30 rest – goal of maintaining best average time which should be much faster than 100s b/c of distance and rest interval (focus on an especially fast 1st 50 after the steady 100s)
  • 50 cruise backstroke @ :15 rest before repeating set

6 x 50 @ :15 rest – 5 strokes of hard, fast butterfly, then rest of 50 is smooth, technique oriented freestyle

Cool down:

300 cruise – with at least 100 yards done on back

Total: 2300

Day 2

Warm up:

  • 500 smooth as 200 free, 100 back, 100 kick choice, 100 build freestyle
  • 8 x 50 steady @ :10 rest descend pace 1-4 and 5-8

Main set:

5 x 200 @ :15 rest

  1. 200 build each 50 – each faster than previous (sprint last 50)
  2. 50 cruise backstroke/ 150 freestyle with first 5 strokes off of each wall aggressive, then settle into smooth pace for remaining strokes
  3. breathing pattern over every 3 strokes/ every 5 strokes/ every 3/ every 5 by 50 – pace can be smooth, focus should be on technique and challenging breath control

Cool down:

200 relaxed, mixing in backstroke and light kicking

Total: 2100

Day 3

Warm-up:

  • 2 x 200 with 20 seconds rest in between as (50 free smooth, 50 backstroke smooth, 50 free build, 50 kick on back choice)
  • 8 x 50 @ :15 rest – descend 1 – 4, 5 – 8 so that #5 and #8 are at about 90% effort
  • 100 backstroke smooth

Main Set:

Focus is on max effort speed while still being efficient and having good technique using active swimming to recover instead of high volumes of inactive rest.

4x:

  • 100 free max effort; 5 seconds rest on wall; 50 backstroke easy; 10 seconds on wall upon return
  • 75 free max effort; 5 seconds rest on wall; 50 backstroke, 25 freestyle easy; 10 seconds rest on wall upon return
  • 50 free max effort; 5 seconds rest on wall; 100 free easy; 10 seconds rest on wall upon return
  • 100 back/free super relaxed; start next round on round interval

Cool down:

  • 200 pull with buoy focusing on rotation and high elbow pull
  • 200 easy back/free by 50

Total: 3700

Day 4

Warm up:

  • 500 smooth, choice of stroke
  • 8 x 50 freestyle kick on back – focus on pointed toes, kick starting from a strong core, not kicking solely from a “bend then straighten” knee
  • 4 x 100 @ :20 rest – build first 75 to strong then cruise last 25

Main Set:

5 x 200 @ :30 rest (all should be aerobic)

  • 50 freestyle – right arm for 25, left arm for 25 – focus on high elbow pull, timing of breath (breath as hand enters, turn head back into water as you begin to pull) and simply turning head to breathe instead of picking head up
  • 50 freestyle kick on back in steamline
  • 50 freestyle smooth focusing on strong rotation
  • 50 freestyle kick on stomach with arms by side focusing on body position (head facing bottom, hips high, pressing chest)

Cool down:

300 smooth as 2x: 50 back, 50 free, 50 kick

Total: 2600

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

Warm up:

  • 400 choice

2x

  • 3 x 100 @ :15sec rest build by 25 to strong last 25
  • 4 x 50 @ :05 sec rest descend 1 – 4 by approx 1 second per 50 so that the last is a pace you could sustain for no more than a 200
  • 100 back smooth

Main Set: work straight through – endurance and strength focus

  • 8 x 100 @ :05 recovery – find pace that you can hold for the entirety without building up lactic acid, but also one that challenges you and fatigues muscles
  • 12 x 50 @ :10 recovery – pace should be 3 seconds faster than half of your average pace for the previous 100s (recovery after last 50 should be just enough to get buoy on for 200s)
  • 2 x 200 strong pull with buoy @ :20 recovery – focus on high elbow pull technique engaging core and body rotation

Cool down:

  • 2 x 200 smooth 50 free/ 50 back/ 50 kick on back/ 50 elementary back w/ :20 between each 200

Total: 4000

Day 2

Warm up:

  • 300 freestyle swim, 200 choice swim, 100 kick
  • 8 x 75 @ :15 seconds rest descend 1 – 4, 5 – 8 while building within each 75

Main set:

3x

  • 25 quick, touch & go
  • 25 smooth recovery, touch & go
  • 50 quick, touch & go
  • 25 smooth recovery, touch & go
  • 75 quick, touch & go
  • 25 smooth recovery, touch & go
  • 100 quick
  • 25 smooth recovery
  • 20 seconds rest
  • 200 steady pull with buoys, focusing on technique

Cool down:

  • 300 – 2x (50 backstroke, 25 easy free, 25 kick, 25 elementary back, 25 free)

Total: 2850

Day 3

Warm-up:

  • 600 as 3x: (100 free smooth, 50 kick build, 50 back relaxed)
  • 2x: 5×100 @ rest interval :25, :20, :15, :10, :05 – first should be relaxed with technique focus, descend pace of 100s by about 2 seconds per 100 so that 5th and 10th are strong) [goal is to raise heart rate, warm-up muscles, get body prepared for hard main set]
  • 8 x 12.5 sprint, 12.5 SUPER easy with an extra 15 seconds on wall

Main Set:

  • 100 max effort for time; 200 super easy; 15 seconds rest
  • 150 max effort for time (goal for pace to be less than 1 second per 50 slower); 150 super easy; 15 seconds rest
  • 200 max effort for time (goal for pace to be: [100 time + 2] x [2]); 100 super easy; 15 seconds rest
  • 4 x 50 max effort @ :60 seconds active recovery (swim 25) – goal to maintain best time for all, definitely faster than ½ of 100 time

Cool down:

  • 400 choice very relaxed with backstroke and kick

Total: 3200

Day 4

Warm up:

800 smooth, focusing on technique and body position as:

  • 100 freestyle
  • 50 kick on stomach with head facing bottom and pressing chest (body position)
  • 75 backstroke easy
  • 75 elementary backstroke

Main Set:

  • 4 x 250 freestyle @ :15 rest – focus on staying aerobic, maintaining good technique and a steady yet relaxed pace, thinking about good body position
  • 10 x 50 kick/drill @ :20 rest as 25 kick on stomach with hands by side focusing on body position; 25 left arm/right arm by odds/evens focusing on breathing away from arm as hand enters, good high elbow pull
  • 300 swim as 50 backstroke thinking about fast arm turnover and good rotation, 50 freestyle thinking about rotation

Cool down:

  • 300 easy choice

Total: 2900

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

Warm up:

  • 400 swim with kick mixed in

4x

  • 50 free build @ :05 rest
  • 2 x 25 kick fast @ :15 rest
  • 2 x 75 free @ :10 rest descend each 25 so that last 25 of 2nd 75 is sprint
  • 50 backstroke easy

Main Set:

3x

  • 6 x 100 @ :05 rest – maintain pace that you can hold for 18 that causes you to work through fatigue but not to burn for #s 4 – 6 in each set
  • 100 backstroke easy + :30 seconds rest after

12 x 25 @ :10 recovery as

  • 4x
    • 1 – 25 build to sprint by half pool, finish final 12.5 sprint
    • 2 – 25 smooth with technique and pull focus
    • 3 – 25 hard with overdrive kick

Cool down:

  • 400 as (100 backstroke easy, 100 kick on back any style easy, 100 free smooth technique focus, 100 elementary backstroke)

Total: 4400

Day 2

Warm up:

  • 2 x 300 as (100 freestyle, 50 backstroke, 50 kick, 100 freestyle)
  • 8 x 75 freestyle @ alternate :20/:05 as 75 – first 5 strokes of each 25 quick, rest relaxed; 75 – 50 streamline freestyle kick on back, 25 build freestyle

Main set:

  • 3 x 500 @ :10 recovery as: 1 – steady for even 100s, strong for odd 100s; 2 – build throughout first 400 and cruise last 100; 3 – strong (beat time of previous two)
  • 100 easy backstroke
  • 3 x 300 @ :30 recovery as (same format as 500s)

Cool down:

  • 100 easy

Total: 3700

Day 3

Warm-up:

  • 5 x 100 @ :10 rest choice
  • 16 x 25 @ :10 rest, IM order (swim, kick, drill, swim)

Main Set:

  • 10 x 200
    • odd @ :10 rest (100 free smooth, 50 backstroke, 50 free smooth)
    • even @ :10 rest (200 smooth)

Cool down:

  • 300 easy as 100 kick on back, 100 free, 100 back

Total: 3200

Day 4

Warm up:

  • 300 swim choice
  • 5 x 100 @ :15 (25 kick, 50 swim, 25 kick)
  • 6 x 50 drill @ :15 rest

Main Set:

  • 16 x 100 free
    • 3 smooth @ :20 rest
    • 1 fast @ :30 rest

Cool down:

  • 200 easy choice

Total: 2900

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

Warm up:

  • 400 as (100 swim, 100 kick, 100 IM, 100 drill)
  • 4 x 75 @ :15 rest (25 swim, 25 drill, 25 swim)
  • 4 x 50 @ :10 rest all free

Main Set:

4X

  • 100 Fast all out @ 1:30 rest
  • 50 kick moderate @ 1:00 rest (on back or with board)
  • 100 Fast all out @ 1:30 rest
  • 50 kick moderate @ 1:00 rest
  • 100 Fast all out @ 2:00 rest

Cool down:

  • 200 easy (50 swim, 50 kick, 100 swim)

Total: 2700

Day 2

Warm up:

  • 500 as (200 free, 100 kick, 200 free)
  • 12 x 50
    • 1-6 Pull @ :10 rest
    • 7-12 Free @ :10 rest

Main set:

3x

  • 6 x 100
    • 1-3: best time + :20 @ :15 rest
    • 4-6: best time + :15 @ :20 rest

2 x (all on :20 rest)

  • 100 free @ 75%
  • 75 free @ 85%
  • 50 free @ 95%
  • 25 free @ 100%

Cool down:

  • 300 as (25 kick on back, 50 backstroke, 100 free, 50 backstroke, 50 free, 25 kick on back)

Total: 3700

Day 3

Warm-up:

  • 600 as 300 free, 300 kick
  • 8 x 100 @ :15 rest (75 free, 25 back)

Main Set:

1 x (:20 rest in between each group)

  • 300 free smooth
  • 3 x 100 fast at 95% @ :15 sec rest
  • 300 free at 80%
  • 3 x 100 smooth @ :10 rest

Cool down:

  • 300 choice

Total: 2900

Day 4

Warm up:

  • 500 choice
  • 8 x 50 @ :10 rest (25 build, 25 sprint)

Main Set:

  • 6 x 150 (25 build, 100 sprint, 25 ez) @ :20 rest
  • 4 x 100 (1 – 3 descend, 4 – sprint) @ :20 rest
  • 6 x 75 (25 build, 25 sprint, 25 ez) @ :20 rest
  • 4 x 50 kick on back @ :10 rest

Cool down:

  • 200 as (50 back, 100 free, 50 kick on side)

Total: 3050

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

Warm up:

  • 200 easy
  • 5 x 100 drill/swim by 50 @ :10 rest
  • 5 x 100 kick/swim by 25 @ :10 rest

Main Set:

  • 4 x 250 smooth @ :15 rest
  • 100 easy
  • 4 x 250 descend by 50 to 95% @ :15 rest

Cool down:

  • 100 easy choice

Total: 3400

Day 2

Warm up:

  • 500 as (100 free, 100 back, 100 drill, 200 free)

2 x

  • 4 x 50 free cruise @ :10 rest
  • 4 x 25 kick @ :10 rest

Main set:

  • 3 x 100 smooth free @ :15 rest
  • 8 x 50 @ :10 rest, 25 kick on back/25 swim
  • 3 x 100 all out effort @ :30 rest
  • 8 x 50 @ :10 rest, 25 drill, 25 swim
  • 3 x 100 smooth free @ :15 rest

Cool down:

  • 200 choice

Total: 3000

Day 3

Warm-up:

  • 400 swim cruise with mixed backstroke and kick
  • 20 x 50 : 5 @ each rest :20/:15/:10/:05
    • maintain best average time as rest decreases

Main Set:

  • 5 x 500 @ :30/:05/:30/:05
    1. descend pace to hard last 100 (make sure to stay controlled early)
    2. smooth 1st 100; build next 200; hard 4th 100; smooth last 100
    3. strong effort – get time
    4. active recovery – goal time: 30seconds slower than previous 500
    5. for Time (beat number 3)

Cool down:

  • 300 smooth

Total: 3700

Day 4

Warm up:

  • 500 smooth with kick included
  • 10 x 50 @ :10 rest – alternate 50 kick on stomach focusing on body position; 50 build freestyle

Main Set:

  • 4x:
    • 2 x 100 @ :30 rest – 90% max effort
    • 6 x 50 strong kick on back in streamline @ :15 rest
  • 3 x 200 pull strong @ :15 sec rest – focus on rotation, high elbow pull, head & hip position

Cool down:

  • 300 smooth mix in backstroke

Total: 3600

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

Warm up:

  • 200 easy
  • 5 x 100 drill/swim by 50 @ :10 rest
  • 5 x 100 kick/swim by 25 @ :10 rest

Main Set:

  • 4 x 250 smooth @ :15 rest
  • 100 easy
  • 4 x 250 descend by 50 to 95% @ :15 rest

Cool down:

  • 100 easy choice

Total: 3400

Day 2

Warm up:

  • 500 as (100 free, 100 back, 100 drill, 200 free)

2 x

  • 4 x 50 free cruise @ :10 rest
  • 4 x 25 kick @ :10 rest

Main set:

  • 3 x 100 smooth free @ :15 rest
  • 8 x 50 @ :10 rest, 25 kick on back/25 swim
  • 3 x 100 all out effort @ :30 rest
  • 8 x 50 @ :10 rest, 25 drill, 25 swim
  • 3 x 100 smooth free @ :15 rest

Cool down:

  • 200 choice

Total: 3000

Day 3

Warm-up:

  • 400 swim cruise with mixed backstroke and kick
  • 20 x 50 : 5 @ each rest :20/:15/:10/:05
    • maintain best average time as rest decreases

Main Set:

  • 5 x 500 @ :30/:05/:30/:05
    1. descend pace to hard last 100 (make sure to stay controlled early)
    2. smooth 1st 100; build next 200; hard 4th 100; smooth last 100
    3. strong effort – get time
    4. active recovery – goal time: 30seconds slower than previous 500
    5. for Time (beat number 3)

Cool down:

  • 300 smooth

Total: 3700

Day 4

Warm up:

  • 500 smooth with kick included
  • 10 x 50 @ :10 rest – alternate 50 kick on stomach focusing on body position; 50 build freestyle

Main Set:

  • 4x:
    • 2 x 100 @ :30 rest – 90% max effort
    • 6 x 50 strong kick on back in streamline @ :15 rest
  • 3 x 200 pull strong @ :15 sec rest – focus on rotation, high elbow pull, head & hip position

Cool down:

  • 300 smooth mix in backstroke

Total: 3600

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

Warm up:

  • 300 free, 200 drill, 100 kick
  • 8 x 75 @ :15 rest
    • 1 – 4 IM order (fly/back/breast, back/breast/free, breast/free/fly, free/fly/back)
    • 5 – 8 kick/drill/swim

Main Set:

4 x

  • 3 x 100 desc 1 – 3 (#3 should be about 90%) @ :15 rest
  • 1 x 100 FAST @ : 45 rest

Cool down:

  • 300 as (100 swim, 100 kick, 100 swim)

Total: 3100

Day 2

Warm up:

  • 400 free

Super 500 @ :10 rest in between each (all 25 – kick, 50’s – drill, 75 – swim)

  • 25, 25, 50
  • 25, 75
  • 50, 50
  • 75, 25
  • 50, 25, 25

Main set:

3 x (all @ :10 rest)

  • 1 x 200 smooth free
  • 1 x 150 – 50 kick, 50 drill, 50 swim
  • 1 x 100 smooth free
  • 1 x 50 – 25 easy, 25 sprint

Cool down:

  • 200 choice

Total: 2600

Day 3

Warm-up:

  • 2 x 300 – 150 free/50 back/50 kick/ 50 build free
  • 1000 freestyle – descend effort by 200 until the 800 (4th 200 of the 1000 should be the hardest at about 70% max effort) and then cruise the last 200

Main Set:

  • 3x
    • 4 x 50 quick (95%max effort) @ :30 rec
    • 300 pull @ :45 rest
  • 8 x 100 kick with board @ :30 rest alternating steady/hard by 100
  • 400 alternating 100 backstroke smooth/100 freestyle smooth focusing on rotation and kick with both strokes

Cool down:

  • 300 easy

Total: 4600

Day 4

Warm up:

  • 500 alternating free/back by 100
  • 8 x 75 @ :15 rest as 25kick/25free swim/25 back
  • 4 x 50 build within each @ :10rest

Main Set:

  • 2x
    • 10 x 100 @ :05 (first set)/ :10 (2nd set) – maintain best average; 2nd round should be faster maintain than first
  • 20 x 25 @ :15 rec @ :90% max (quick!!!)

Cool down:

  • 300 smooth

Total: 4100

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

Warm up:

Swim for 10 minutes straight

  • 2 x 100 – desc by 25 to 85% @ :15 rest
  • 2 x 75 – free/stroke/free @ :10 rest
  • 2 x 50 – drill @ :10 rest
  • 2 x 25 – kick @ :05 rest

Main Set:

  • 5 x 300 @ :20 rest
    1. 100 free, 100 kick, 100 free
    2. stroke (can mix up which strokes)
    3. 90% effort
    4. smooth effort
    5. all out effort – record time

Cool down:

  • 300 as 100 free, 100 stroke, 100 free

Total: 2900

Day 2

Warm up:

  • 500 (as 100 free, 100 back, 100 free, 100 kick, 100 free)
  • 8 x 75 @ :10 rest – kick on side/back/free
  • 8 x 25 @ :05 rest (1-4 kick, 5-8 desc free)

Main set:

  • 1 x 400 @ :15 rest – smooth free
  • 1 x 300 @ :15 rest – desc by 100 to 90% effort
  • 1 x 200 @ :15 rest – smooth free
  • 1 x 100 @ :15 rest – desc by 25 to 90% effort

Cool down:

  • 200 easy, choice

Total: 2500

Day 3

Warm-up:

  • 400 smooth

4x

  • 100 – 25 smooth free technique focus; 50 strong; 25 smooth
  • 75 – 25 kick on stomach focus on body position; 25 freestyle; 25 backstroke
  • 50 – build free

Main Set:

  • 4x
    • 300 – strong pull (80%max) @ :10sec rest
    • 2 x 100 – @ :20 rec as 25 sprint, 50 active recovery, 25 sprint
  • 10 x 50 @ :30/:05 rest
    • odd – backstroke strong focus on rotation
    • kick on stomach focus on body position

Cool down:

  • 400 swim with at least 150 of backstroke/elementary back

Total: 4200

Day 4

Warm up:

  • 2 x 200 as 50 free/50 back/50 kick/50 choice
  • 8 x 100 @ :20 rec as 1-4 descend free; 5 – 8 descend free pull

Main Set:

4 x 400 @ :30/:05/:30

  1. smooth first 100; race pace middle 200; steady last 100 (not easy but settle down from race pace)
  2. hard, for time
  3. active recovery first 200 (smooth & technique); 100 with overdrive kick; 100 build to quick
  4. hard, for time (beat # 2)

2x

  • 4 x 75 pull @ :05 rec @ 80% of max effort (try to sustain best average, it’s ok if last one you are failing)
  • 4 x 50 back/kick @ :20 – smooth, as recovery

Cool down:

  • 500 relaxed with backstroke and easy kick

Total: 4300

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

Warm up:

  • 500 (swim, kick, IM, drill, swim)
  • 4 x 25 IM order @ :05 rest
  • 4 x 50 free/kick @ :10 rest
  • 4 x 75 free, drill, free @ :15 rest

Main Set:

20 x 100

  • 1-5 @ :10 rest, smooth
  • 6-10 @ :15 rest, desc 1-5 to 100% effort
  • 11-15 @ :10 rest, smooth
  • 16-20 @ :15 rest, desc 1-5 to 100% effort

Cool down:

200 choice, easy

Total: 3300

Day 2

Warm up:

  • 10 x 100 smooth effort @ :10 rest

Main set:

9 x 150

  • 1-3 kick/free/kick by 50 @ :10 rest
  • 4-6 kick/stroke/kick by 50 @ :10 rest
  • 7-9 free/kick/free by 50 @ :10 rest

Cool down:

  • 300 as (100 free, 100 kick, 100 free)

Total: 2650

Day 3

Warm-up:

  • 500 super smooth choice

Main Set:

  • 2x:
    • 400 @ :30 rec – steady pace, building no lactic acid but feeling strong
    • 300 @ :15 rec – 100 backstroke smooth/50 kick smooth/150 free easy focus on rotation and body position
    • 200 @ :30 rec – alternating choice/free by 50
    • 100 @ :60 rec – as 2x: 25 quick kick/25 easy kick
  • 5 x 100 @ :15 rec – cruise focusing on technique

Cool down:

  • 300 easy with backstroke

Total: 3300

Day 4

Warm up:

  • 200 free smooth, 100 backstroke with rotation focus, 2 x 50 kick build @ :10 rest; 200 freestyle build first 150, easy last 50
  • 8 x 100 @ (:20/:15/:10/:05) rest as
    • odds – build to sprint first 75, easy last 25 backstroke
    • evens – 800m race pace for first 50; easy second 50

Main Set:

3 x broken 800 with 3:00 recovery between each totaled 800 piece (should do easy swim during 3:00. DO NOT reduce rest) as:

  1. 200 @ :10 recovery max effort; 4 x 100 best average @ :10 recovery; 200 max effort (get total time then subtract :50 seconds – your recovery – to find the amount of swimming time)
  2. 2 x 400 race pace @ :20 recovery – 1st: race pace but focus on maintaining through the back 200; 2nd: race pace but focus on being aggressive for first 200 (get total time then subtract :20 seconds – your recovery – to find amount of swimming time)
  3. 800 for time. race effort with whatever you have left

Cool down:

  • 400 super easy with backstroke

Total: 4200

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

Warm up:

  • 400 swim (200 swim, 100 back, 100 kick)
  • 5 x 100 alternate free/kick by 25 @ :15 sec rest
  • 5 x 50 drill/swim @ :10 sec rest

Main Set:

  • 2 x 200 FAST @ :30 sec rest
  • 200 easy
  • 4 x 100 FAST @ :30 sec rest
  • 200 easy
  • 4 x 50 FAST @ :30 sec rest

Cool down:

  • 250 choice

Total: 2800

Day 2

Warm up:

  • 500 as (200 free, 100 back, 200 free)
  • 8 x 75 @ :15 seconds rest descend 1 – 4, 5 – 8 while building within each 75

Main set:

  • 4 x 250 @ :20 sec rest at 85% effort
  • 4 x 200 smooth swimming @ :20 rest
  • 4 x 150 @ :20 rest, desc by 50 to sprint effort for last 50

Cool down:

  • 100 easy

Total: 3600

Day 3

Warm-up:

  • 600 as 3x: (100 free smooth, 50 kick build, 50 back relaxed)

  • 2x:

    • 6 x100 @ rest interval :25, :20, :15, :10, :05, :05 – first should be relaxed with technique focus, descend pace of 100s by about 2 seconds per 100 so that 5th and 10th are strong) [goal is to raise heart rate, warm-up muscles, get body prepared for hard main set]

  • 8 x 12.5 sprint, 12.5 SUPER easy with an extra 15 seconds on wall

Main Set:

  • 200 max effort for time; 200 super easy; 15 seconds rest
  • 100 max effort for time (goal for pace to be less than 1 second per 50 slower); 200 super easy; 15 seconds rest
  • 200 max effort for time (goal for pace to be on par with first 200); 100 super easy; 15 seconds rest
  • 4 x 50 max effort @ :60 seconds active recovery (swim 25) – goal to maintain best time for all, definitely faster than ½ of 100 time
  • 100 smooth backstroke
  • 4 x 50 max effort kick @ :45 seconds rest

Cool down:

  • 400 choice very relaxed with backstroke and kick

Total: 3900

Day 4

Warm up:

  • 500 choice with backstroke and kick
  • 2x
    • 2 x 100 @ :15sec rest build by 25 to strong last 25
    • 6 x 50 @ :05 sec rest descend 1 – 6 by approx 1 second per 50 so that the last is a pace you could sustain for no more than a 200, 1st should be very controlled
    • 100 back smooth

Main Set:

  • 10 x 100 @ :05 recovery – find pace that you can hold for the entirety without building up lactic acid, but also one that challenges you and fatigues muscles
  • 16 x 50 @ :15 recovery – pace should be 3 seconds faster than half of your average pace for the previous 100s (recovery after last 50 should be just enough to get buoy on for 200s)
  • 5 x 100 @ :05 recovery – same as first set of 10

Cool down:

  • 400 as smooth 2x: 50 free/ 50 back/ 50 kick on back/ 50 elementary back

Total: 4500

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

Warm up:

  • 300 free
  • 6 x 100 @ :15 rest free/back by 50

Main Set:

  • 1 x 400 smooth @ :20 rest
  • 4 x 50 kick on back @ :15 rest
  • 1 x 50 FAST (rest :60 after)
  • 100 easy
  • 1 x 400 smooth @ :20 rest
  • 4 x 50 kick o side @ :15 rest
  • 1 x 50 FAST (rest :60 after)
  • 100 easy
  • 1 x 400 smooth @ :20 rest
  • 4 x 50 kick on back @ :15 rest
  • 1 x 50 FAST

Cool down:

  • 200 easy, choice

Total: 3250

Day 2

Warm-up:

Swim for 15 minutes straight mixing in free, stroke, drill, kick

12 x 50

  • 1-4 free swim descending each by about 1 second so that the 4th is a pace that you could sustain for a max of 800 @ :15 rest
  • 5-8 choice of stroke focusing on kick @ :15 rest
  • 9-12 drill focusing on body position and rotation @ :15 rest

Main Set:

  • 2x
    • 2 x 225 @ :10 rest (desc each 50 through 200, last 25 should be done at 90% effort)
    • 4 x 25 all out sprint @ :30 rest
    • 1 x 125 @ :10 rest (25 drill, 50 smooth; 50 kick)
    • 1 x 25 all out sprint @ :30 rest
  • 4 x 75 max effort @ :90 seconds rest including active recovery

Cool down:

  • 400 easy, choice

Total: varies based on warm up

Day 3

Warm up:

  • 500 smooth, choice of stroke
  • 8 x 50 freestyle kick on back – focus on pointed toes, kick starting from a strong core, not kicking solely from a “bend then straighten” knee
  • 6 x 100 @ :20 rest – alternating odds – build first 75 to strong then cruise last 25; evens – pull with buoy

Main Set:

  • 5 x 200 @ :30 rest (all should be aerobic)
    • 50 freestyle – right arm for 25, left arm for 25 – focus on high elbow pull, timing of breath (breath as hand enters, turn head back into water as you begin to pull) and simply turning head to breathe instead of picking head up
    • 50 freestyle kick on back in steamline
    • 50 freestyle smooth focusing on strong rotation
    • 50 freestyle kick on stomach with arms by side focusing on body position (head facing bottom, hips high, pressing chest)
  • 8 x 75 @ :15 rest as 25 kick on stomach/25 kick on back streamline/25 back focus on turnover and rotation

Cool down:

  • 300 smooth as 2x: 50back/50free/50kick

Total: 3400

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

Warm up:

  • 2 x 200 swim/kick by 100 @ :20 rest
  • 8 x 25 IM order swim @ :05 rest
  • 2 x 200 drill/swim by 100 @ :20 rest

Main Set:

  • 2 x 300 smooth swim @ :15 rest (focus on consistent breathing whether that is every other or every 3 strokes)
  • 2 x 100 broken down into 25 fast, 50 smooth 25 fast (rest :05 in between each 25)
  • 2 x 300 @ :15 rest, middle 100 should be at 90% effort
  • 2 x 100 broken down into 25 fast, 50 smooth 25 fast (rest :05 in between each 25)
  • 2 x 300 @ :15 rest, descend the second 300 (try to go :10 or more faster on final 300)

Cool down:

  • 200 easy choice

Total: 3400

Day 2

Warm up:

  • 300 swim as (100 free, 100 drill, 100 free)
  • 10 x 100 @ :10 rest
    • 1-3 swim
    • 4-6 drill/swim by 50
    • 7-9 – kick/swim by 50
    • 10 – smooth effort

Main set:

  • 1 x 500 descend each 100 to 90% effort
  • 1 x 400 free, broken into 2 x 200 – take :10 rest after first 200, try to go :10 or more faster on second 200
  • 1 x 300 (focus on breath – try to keep it consistent)
  • 1 x 200 smooth effort
  • 1 x 100 at 85%

Cool down:

  • 200 as (50 swim, 50 stroke, 50 kick, 50 swim)

Total: 3000

Day 3

Warm-up:

  • 500 smooth swim with kick and backstroke
  • 12 x 50 in sets of 3 @ :10 sec descending within each set by 3 seconds per 50 to strong for the 3rd in the set

Main Set:

  • 100s
    • 6 x 100 @ :15 rec – hold best average pace
    • 100 back easy
    • 5 x 100 @ :10 rec – hold same average as before
    • 100 back easy
    • 4 x 100 @ :05 rec – hold same average as before
    • 100 back easy
  • 10 x 50 @ :30 rec
    • odds – strong kick/25 back
    • even – 50 sprint free

Cool down:

  • 400 easy

Total: 3800

Day 4

Warm up:

  • 300 swim, 200 kick on back, 100 choice
  • 3 x 200 as – 100 build free, 50 backstroke easy with rotation focus, 50 kick hard @ :15 rec

Main Set:

  • 500 @ :10 rec – race pace
  • 4 x 50 @ :20 rec – 25 smooth technique focus/ 25 kick
  • 400 @ :10 rec – race pace
  • 4 x 50 – same as above
  • 100 backstroke easy
  • 500 for time (beat 500 race pace time)
  • 4 x 50 kick on back @ :15 rec – focus on easy recovery kicking

Cool down:

  • 300 with backstroke and kick involved

Total: 3600

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