Workout Wednesday
April 20, 2022
Warm Up:
300 easy swim
2 x 100 IM
200 swim- non freestyle
6 x 50 kick-20 secs. rest
Main Set: 20 secs. rest
600 negative split
3 x 200-descending
400 negative split
2 x 200-descending
200 negative split
4 x 50 fast
Warm Down:
400 easy pull
200 easy swim
Total: 4,000 yds.
Workout Wednesday
April 6, 2022
Warm Up:
2 x (200 choice, 100 IM, 100 kick)
Main Set: 30 secs. rest
4 x 100 (descend 1-4)
1 x 400-80% effort
8 x 50 (descend 1-4, 5-8)
1 x 400 pull
4 x 100 kick
8 x 75 (descend 1-4, 5-8)
Warm Down:
300 easy pull
300 easy swim
Total: 4,000 yds.
Workout Wednesday
March 23, 2022
Warm Up:
300 easy choice
100 IM swim
3 x 100 as 50 kick/50 swim
Pre-set:
4 x 75 IM drill- 20 secs. rest (3-6-3, head tap, Tarzan, fingertip)
Main Set:
3 x 200 on 3:30 (descend)
4 x 150 pull on 2:30
6 x 100 on 1:45
12 x 50 (4 on: 60, 50, 45 secs.) with fins-90 %
8 x 25 on 30 secs. (2 breaths per length)
Warm Down:
150 kick
250 easy swim
Workout Wednesday
March 9 2022
Warm Up:
200 easy choice
100 IM swim
300 kick (100 dolphin, 100 breaststroke, 100 flutter)
100 IM
Pre-set:
4 x 50 IM drill- 20 secs. rest
100 reverse IM
Main Set: -30 secs. rest
2 x 150 (fly, back, breast by 50)
100 free hard
2 x 150 (back, breast, free by 50)
100 free hard
2 x 200 IM
2 x 100 (fly, back by 50)
200 free
2 x 100 (breast, free by 50)
200 free
400 IM
200 free
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 23, 2022
Warm Up:
300 easy choice
200 pull
Pre-set:
4 x 50 drill
4 x 50 kick- 20 secs. rest
Main Set: All on 1:00/1:15
5 x (4 x 50) on 1:00 (easy/hard, hard/easy, easy/easy, hard/hard)
10 x 50 descend 1-5, 6-10
4 x (4 x 50) on 1:00 (fly/back, back/breast, breast/free, free/fly)
4 x 50- on :50 all out
4 x 50 kick
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 16, 2022
Warm Up:
400 easy choice
200 pull
200 kick
Pre-set:
8 x 25 (descend 1-4, 5-8) - 20 secs. rest
4 x 50 drill
Main Set: (30 secs. rest)
8 x 100 choice (descend 1-4, 5-8)
4 x 200 (sprint 1st and last 50)
16 x 50 (odds at 85 %, evens @ 75% 3 breaths per length)
Warm Down:
400 easy choice
Total: 4,000 yds.
Workout Wednesday
February 9, 2022
Warm Up:
500 easy swim
3 x 100 easy IM-30 secs. rest
3 x 100 as 50 kick/50 swim-30 secs. rest
Pre-set:
4 x 50 drill
4 x 50 kick- 20 secs. rest
Main Set:
4 rounds of:
75 all out, 75 easy on 1:45
50 all out, 50 easy on 1:30
25 all out, 25 easy on: 45
200 easy pull
5 x 100 all out on 3:00
4 x 50 kick-descending- 30 secs. rest
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 2, 2022
Warm Up: (35%)
400 swim –choice
300 pull
3 x 100 (50 kick/50 swim)
Pre-set:
4 x 50 drill
4 x 50 on 60 secs. (descending)
Main Set: 100’s are done @ 90% effort-30 secs. rest between intervals
200’s are done at 75% with consistent stroke count- 30 secs. rest
1 x 100
200
2 x 100
200
3 x 100
200
4 x 100
200
8 x 25 sprint with fins on 30 secs.
Warm Down:
200 kick
200 easy pull
200 easy swim -choice
Total: 4,000 yds.
Workout Wednesday
January 26, 2022
Warm Up:
500 easy freestyle
6 x 50 kick-alternate flutter kick/breaststroke kick
4 x 50 free descending on 60 secs.
Main Set: *** 30 secs. rest between efforts
3 x 100 fly-descending effort
2 x 200 IM
3 x 100 back
400 IM
3 x 100 breaststroke
2 x 200 IM
3 x 100 free
4 x 50 free on 45 secs.
Cool Down:
200 easy pull
200 swim
Total: 4,000 yds.
Workout Wednesday
January 19, 2022
Warm Up:
300 choice
2 x 100 kick with snorkel or on back
4 x 50 drill
Main Set: *** 30 secs. rest between efforts
800-75% effort (consistent stroke count)
2 x 400 building effort to 100%
4 x 200 swum as odds pull, evens kick
8x 100 IM
Cool Down:
300 easy choice
Total: 4,200 yds.
Workout Wednesday
January 12, 2022
Warm Up:
400 easy freestyle
8 x 25 easy kick IM order- 30 secs. rest between efforts
Main Set: *** 15 secs. rest between efforts
5 x 100 IM
4 x 50 fly
4 x 200 IM
3 x 100 back
4 x 150 IM (no freestyle)
4 x 100 breast
5 x 100 IM
Cool Down:
300 easy freestyle
Total: 4,200 yds.
*** Work on perfecting turns/walls on the 50’s
Workout Wednesday
January 5, 2021
Warm Up:
300 easy swim
4 x 50 kick on 1:30
Main Set: *** 30 secs. rest between efforts
1 x 500- focus on stroke count and turns (75% effort)
2 x 400- 1st and last 100 hard, middle 200 @ 1 mile pace
3 x 300 as 2 x 150 kick/150 swim with fins
4 x 200-odds pull, evens pull with paddles
5 x 100-85% effort
Cool Down:
200 easy swim
Total: 4,200 yds.
Warm Up:
500 easy swim
4 x 100 easy IM - 30 secs. rest
4 x 50 descend to 80 %-30 secs. rest
Main Set:
4 x 150 as 75 kick/75 swim- 30 secs. rest
4 rounds of:
75 all out, 75 easy on 2:00
50 all out, 50 easy on 1:30
25 all out, 25 easy on :45
300 easy pull
5 x 100 all out on 3:00
Cool Down:
300 easy swim
Total: 4,000 yds.
Workout Wednesday
12 Days of Christmas Set
Warm Up:
500 easy swim
200 kick
300 pull
Main set: 12 Days of Christmas Set- 20 secs. rest between efforts
12 x 25-alt. backstroke/breaststroke
11 x 25–freestyle (75%)
10 x 25- kick w/ fins
9 x 25-backstroke
8 x 50-IM order by 50
7 x 25-kick
6 x 50 –butterfly
5 x 25-breaststroke
4 x 25- IM order
3 x 25-butterfly
2 x 25-easy choice
1 x 25- easy freestyle
Warm Down:
200 easy pull
Total: 3,500 yds.
Warm Up:
200 swim-15 secs. rest
200 pull- 15 secs. rest
2 x 100 kick-10 secs. rest
Main set:
4 x 200 IM-20 secs. rest as
200 kick (IM order)
8 x 100 IM 20 secs. rest
200 kick (IM order)
16 x 50 as 4 x 50 fly, 50 back, 50 breast, 50 free- 30 secs. rest
8 x 25 on 45 secs. IM order
Warm Down:
200 easy swim
Total: 4,000 yds.
Warm Up:
500 easy as 5 x 100-(75 free/25 non freestyle)
6 x 100 as 50 kick/50 swim-30 secs. rest
400 snorkel pull with buoy (paddles optional)
3 x 100 kick w/ snorkel descending on 2:00
4 x 50 drill
Main set:
20 x 25 @ 100% effort as follows:
4 @ 2:00
4 @ 1:30
4@ 1:00
4 @ 1:30
4 @ 2:00
Warm Down:
300 easy snorkel pull with buoy (no paddles)
200 easy swim
Total: 3,000 yds.
Workout Wednesday
December 1, 2021
Warm Up:
400 easy as 200 free, 100, back, 100 breaststroke
200 pull
4 x 50 kick-descending-20 secs. rest between 50’s
4 x 50 drill- 20 secs. rest between 50’s
Main set:
500 swim- 20 secs. rest (75% effort)
100 fast-20 secs. rest (90% effort)
400 pull -20 secs. rest (75% effort)
2 x 100 fast-20 secs. rest between 100s (90% effort)
300 swim- 20 secs. rest (75% effort, consistent stroke count
3 x 100 fast- 20 secs. rest between 100’s (90% effort)
200 pull- 20 secs. rest
4x 100 fast- 20 secs. rest between 100’s (90% effort)
3 x100 kick- on 2:00 (on back w/ fins)
Warm Down:
300 easy swim
Total: 4,000 yds.
Workout Wednesday
November 24, 2021
Warm Up:
400 easy as 200 free, 100, back, 100 breaststroke
200 pull
4 x 50 kick-descending-20 secs. rest between 50’s
4 x 50 drill- 20 secs. rest between 50’s
Main set:
500 swim- 20 secs. rest (75% effort)
100 fast-20 secs. rest (90% effort)
400 pull -20 secs. rest (75% effort)
2 x 100 fast-20 secs. rest between 100s (90% effort)
300 swim- 20 secs. rest (75% effort, consistent stroke count
3 x 100 fast- 20 secs. rest between 100’s (90% effort)
200 pull- 20 secs. rest
4x 100 fast- 20 secs. rest between 100’s (90% effort)
3 x100 kick- on 2:00 (on back w/ fins)
Warm Down:
300 easy swim
By Bob Ouellette
Warm Up:
300 swim
300 pull
4 x 50 drill
3 x 100 kick-with fins (descending- 20 secs. rest)
Main Set:
6 x 100- 20- secs. rest (best average pace)
300 pull- 20 secs. rest (75%-hold stroke count
12 x 50- 20 secs. rest 4 x (fly/free, back/free, breast, free)
2 x 150 kick on back -20 secs. rest
600 done as 100 @ 85%, 400 @ best avg. pace, 100 @ 85%
8 x25 from blocks
Cool Down:
300 easy swim – alternate backstroke, breaststroke
Total: 4,000 yds.
Warm Up:
300 swim (non-freestyle)
4 x 50 kick on side on 1:15
4 x 50 drill- 20 secs. rest
4 x 25 free-descending to 85% on: 45 secs.
Main Set:
600 swim at 75 %- 20 secs. rest
300 pull-consistent stoke count throughout
5 x 100- descending 1-5 and 6-10 to 90% effort- 20 secs. rest
3 x100 kick on 2:00 with fins-30 secs. rest
10 x 50 as odds easy, evens 90 %- 20 secs. rest
600 swim at 75% effort with 20 secs. rest
8 x25 free at 90% on: 45 secs.
Cool Down:
300 easy swim – alternate backstroke, breaststroke
*** Feel free to use fins as needed to maintain speed on the 100 repeats
Total: 4,000 yds.