2012-2013 season workouts

103 workouts from the 2012/2013 season, newest first. Each page gives the workout’s total distance, an estimated time and its focus, with the warm-up, main set and warm-down sized and timed.

The original file: PDF or Word.

• Thu., Aug. 29, 2013; 3,650–4,550; Descending warm-up, best average 50s or 100s
• Tue., Aug. 27, 2013; 4,050–4,500; IM or SKPD 50s, broken 250s
• Thu., Aug. 22, 2013; 4,700; Free/stroke 100s, swim/kick 50s, descending ladder
• Thu., Aug. 15, 2013; 4,200; Swim/kick rounds, descending 100s
• Thu., Aug. 8, 2013; 3,200–4,600; Descending free 50s, distance pyramid
• Tue., Aug. 6, 2013; about 2,400–4,500; Stroke 25s, free and stroke rounds
• Thu., Aug. 1, 2013; about 3,700–4,500; Underwater kick 50s, negative-split 200s
• Tue., July 30, 2013; 3,600–4,350; Kick/swim 50s, sprint 25s, broken 250s
• Thu., July 25, 2013; 3,600–4,800; 100s alternating speeds, pull 150s
• Tue., July 23, 2013; about 3,650–4,100; Stroke count/rate, challenge 50s/75s
• Thu., July 18, 2013; 3,300–3,800; Easy/fast swim and kick 50s, fast 50s with recovery
• Tue., July 16, 2013; 3,600–4,000; Fast 50s with fins, 100-500 ladder at goal pace
• Thu., July 11, 2013; about 3,950–4,750; Kick with fins, descending 100s
• Tue., July 9, 2013; 4,200–4,400; Underwater and sprint 25s, easy/fast 50s
• Thu., July 4, 2013; 4,500; Kick/swim 100s, 50-100-150 rounds
• Tue., July 2, 2013; 3,900–4,200; Kick with fins, strong/build/fast 100s
• Thu., June 20, 2013; 3,200–4,600; Descending free 50s, distance pyramid
• Tue., June 18, 2013; about 2,500–4,100; Easy/fast rounds, kick, fast pull 50s
• Sun., June 16, 2013; 3,300–4,600; Speed segments, dive 50s, social kick
• Sat., June 15, 2013; 3,700–4,700; Kick with fins, 100s held at faster paces
• Thu., June 13, 2013; 4,300; Descending 50s, 2000 for time
• Tue., June 11, 2013; about 3,400–4,300; Kick/swim 50s, negative-split 200-300s
• Sat., June 8, 2013; 4,000–4,500; Kick on four paces, descending ladder
• Thu., June 6, 2013; 4,000–4,900; Kick-focused 100s, pull 300s
• Tue., June 4, 2013; about 3,300–3,600; Descending 100s/75s/50s, challenge set
• Sun., June 2, 2013; 3,700; Fast kick and stroke 25s, easy/fast 100s
• Sat., June 1, 2013; 2,550–4,750; Same-pace 50/75/100s, free and stroke rounds
• Thu., May 30, 2013; 3,000–5,100; Five sets of 100s
• Tue., May 28, 2013; 3,550–4,800; Free and stroke 100s, sprint 25s, broken 250s
• Thu., May 23, 2013; 3,900–4,800; 150-100-50 rounds, 2000 for time
• Tue., May 21, 2013; 4,000–4,600; Kick or pull on four paces, descending ladder
• Thu., May 16, 2013; about 3,550–4,800; Kick/swim 100s, modified pyramid
• Tue., May 14, 2013; 3,800–4,850; Sprint-pace 25s, strong 50s or 75s
• Thu., May 9, 2013; 3,700–4,300; Swim/kick 50s, 100s with changes of pace
• Tue., May 7, 2013; about 2,700–4,300; Same-pace 50/75/100s, broken 250s
• Sun., May 5, 2013; 3,900; 50-200 pyramid, drill/kick rounds, IM
• Sat., May 4, 2013; 4,300; Swim/kick rounds, ascending ladder
• Thu., May 2, 2013; 3,200–4,800; Pace-control 200s, broken 200s
• Tue., Apr. 30, 2013; 3,350–4,600; Descending warm-up, best average 50s or 100s
• Thu., Apr. 25, 2013; 3,200–4,600; Descending free 50s, distance pyramid
• Tue., Apr. 23, 2013; 4,650–6,900; Stroke 25s, free and stroke rounds, kick/swim 150s
• Thu., Apr. 18, 2013; about 3,950–4,750; Kick with fins, descending 100s
• Tue., Apr. 16, 2013; 3,300–4,800; Kick/swim 100s, fast 50s at pace
• Sat., Apr. 13, 2013; 2,950–4,600; Sprint 25s, broken 250s, 300s
• Tue., Apr. 9, 2013; about 3,000–4,200; Freestyle drills, mini speed pyramid
• Thu., Apr. 4, 2013; about 3,900–4,700; Speed 50s, smooth/fast 150s, kick
• Tue., Apr. 2, 2013; 2,650–4,200; Kick/swim 50s, free or stroke 50s, sprints
• Thu., Mar. 28, 2013; 3,600–5,400; Stroke count/rate 50s, best-average 100s
• Tue., Mar. 26, 2013; about 3,800–4,500; Pace-control 50s, tight-interval 50s
• Thu., Mar. 21, 2013; 2,800–4,500; Kick with fins, 50s in three patterns
• Tue., Mar. 19, 2013; about 3,600–4,300; IM 25s, free and stroke rounds
• Thu., Mar. 14, 2013; 3,800–4,800; Descending kick or pull, distance ladder
• Tue., Mar. 12, 2013; about 3,300–3,600; Descending 100s/75s/50s, challenge set
• Thu., Mar. 7, 2013; 4,500; Pace-setting 50s, negative-split pyramid
• Tue., Mar. 5, 2013; 3,600–4,350; Kick/swim 50s, sprint 25s, broken 250s
• Tue., Feb. 26, 2013; about 3,750–4,100; Stroke count and rate, broken 200
• Thu., Feb. 14, 2013; 3,000–4,500; Stroke count 50s, distance pyramid
• Tue., Feb. 12, 2013; 2,850–3,450; Descending free 50s, kick
• Thu., Feb. 7, 2013; 2,900–4,300; Smooth/fast 150s, stroke-count pull
• Tue., Feb. 5, 2013; 2,800–3,600; Sprint 25s, recorded fast 50s or 100s
• Thu., Jan. 31, 2013; 3,000–3,800; Kick with fins, build to a 400 for time
• Tue., Jan. 29, 2013; 2,700–4,000; Speed 25s, recorded best average
• Tue., Jan. 22, 2013; about 2,700–4,300; Same-pace 50/75/100s, broken 250s
• Thu., Jan. 17, 2013; about 3,550–4,800; Kick/swim 100s, modified pyramid
• Tue., Jan. 15, 2013; about 2,550–3,600; Pace 50s by lane, streamline and free drills
• Thu., Jan. 10, 2013; 3,100–4,400; Pace 50s, then free/IM rounds
• Tue., Jan. 8, 2013; 3,100–4,000; Free 50s on descending send-offs, kick
• Thu., Jan. 3, 2013; 3,000–3,500; Choice-stroke 25s, 50s and 75s
• Tue., Dec. 18, 2012; 4,750; The 12 Sets of Christmas
• Tue., Dec. 11, 2012; 3,200–4,150; IM or free 25s, broken 250s
• Thu., Dec. 6, 2012; 3,700–4,300; Kick with fins, 100s held at faster paces
• Tue., Dec. 4, 2012; 3,200–3,900; Descending 50s, broken 200 for time
• Thu., Nov. 29, 2012; 4,000–4,500; Kick on four paces, descending ladder
• Tue., Nov. 27, 2012; 2,950–4,400; Stroke count/rate, broken 300s or 200s, distance
• Thu., Nov. 22, 2012; 3,700–4,600; Kick-focused 100s, pull 300s
• Tue., Nov. 20, 2012; about 2,600–3,600; Kick/drill/swim 25s, 50s and 75s or descending 200s
• Thu., Nov. 15, 2012; 3,400–4,300; Kick, swim and pull 100s
• Tue., Nov. 13, 2012; 3,150–3,450; Speed 25s, recorded best average 50s
• Thu., Nov. 8, 2012; about 3,400–4,300; Kick/swim 50s, negative-split 200-300s
• Tue., Nov. 6, 2012; about 2,550–4,750; Same-pace 50/75/100s, free and stroke rounds
• Thu., Nov. 1, 2012; 2,900–4,300; Stroke drills, distance pyramid
• Tue., Oct. 30, 2012; 3,325–4,650; Free 50s with technique focus, kick, pull ladder
• Thu., Oct. 25, 2012; 3,200–4,300; Turns with IM, kick with fins, min/max
• Tue., Oct. 23, 2012; about 2,350–3,300; Kick progression, flip turns
• Sun., Oct. 21, 2012; 2,650–4,650; Kick/free 250s, stroke count and single-arm drill
• Sat., Oct. 20, 2012; 3,150–4,250; Kick, groups of 100s and 125s
• Thu., Oct. 18, 2012; 3,350–5,000; Pace 50s and 100s, descending 150-250s
• Tue., Oct. 16, 2012; 3,250–4,200; IM or free 25s, fast/easy 50s or 75s
• Sun., Oct. 14, 2012; about 2,700–3,650; Freestyle rolling drills, kick, pull
• Sat., Oct. 13, 2012; 2,500–3,700; Stroke count, speed 25s, recorded best average
• Thu., Oct. 11, 2012; 3,250–4,300; Kick with fins, pull 100s and 150s
• Tue., Oct. 9, 2012; 3,600–4,200; Stroke length 50s, descending ladder
• Sun., Oct. 7, 2012; 2,950; Turns, free/back with fly 50s
• Sat., Oct. 6, 2012; 2,600–3,150; IM kick, technical free and IM build
• Thu., Oct. 4, 2012; 3,300; Breaststroke and backstroke drill, 200s with IM
• Tue., Oct. 2, 2012; 2,900; Freestyle and backstroke drill, steady descending ladder
• Tue., Sept. 25, 2012; 5,500–5,750; IM 25s, 300s, pull, negative-split pyramid
• Thu., Sept. 20, 2012; about 4,150–4,850; Underwater kick 50s and negative-split 200s
• Tue., Sept. 18, 2012; 3,700–4,600; Free and IM rounds, min/max 50s
• Sun., Sept. 16, 2012; 2,500–3,600; Drill, build kick and build swim
• Sat., Sept. 15, 2012; 2,900–3,700; Freestyle drill, 50-100-150 rounds
• Thu., Sept. 13, 2012; about 3,300–4,200; Freestyle drill and descending 100s
• Tue., Sept. 11, 2012; 3,250–3,450; Descending free 50s, kick