2013-2014 season workouts

121 workouts from the 2013/2014 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. 28, 2014; 4,100; Build-to-fast swim and pull, recovery kick
• Thu., July 31, 2014; about 3,800; Fast/easy or descending 150s, pull or kick 200s
• Tue., July 29, 2014; about 3,100; Fast free 100s, easy/fast 25s
• Sun., July 27, 2014; 3,300; Drill, fast 25s and 75s, dive sprints
• Sat., July 26, 2014; about 3,100; Main-stroke form and speed with free 150s
• Sat., July 19, 2014; 3,500; Descending 200s to timed 25s
• Sun., July 13, 2014; 3,900; 50s into fast IM, free and main-stroke 200s
• Sat., July 12, 2014; about 3,450; Easy/build/fast free 25s, main-stroke 50s
• Tue., July 8, 2014; about 3,400; Tight-interval 100s with easy swims between
• Sun., July 6, 2014; 3,250; Pace 100s at 80%
• Sat., July 5, 2014; about 2,900–3,000; Kick to swim 100s, free and main-stroke 50s, best average or broken 200s
• Thu., July 3, 2014; 4,000; Swim with pull/stroke/kick 50s, pull and kick rounds
• Sun., June 29, 2014; about 3,300; 400 to 25s descending set, pull and kick 300s
• Sat., June 28, 2014; 3,400–3,800; Easy/build/fast 50s, 150s with fast parts
• Thu., June 26, 2014; about 4,300; Prep set with fast segments, twenty 100s at four efforts
• Tue., June 24, 2014; about 3,700; IM changes, fast main-stroke 25s, descending 50s
• Thu., June 19, 2014; about 3,500–4,200; Sprint or distance, kick/pull/swim rounds
• Tue., June 17, 2014; 3,700–3,800; Fins and kick 200s, drill/fast/easy 75s
• Sun., June 15, 2014; about 3,600; Easy 50s and 100s on one send-off, dive sprints
• Sat., June 14, 2014; about 3,800; Flutter and fly kick, 50-150 pyramid
• Sat., June 7, 2014; 3,300; Negative-split 400s, descending main-stroke 100s
• Sun., May 18, 2014; about 3,600; Drill/swim 300s, IM 25s, easy/fast 100s, dives
• Sat., May 17, 2014; about 3,200; Fast 15 m segments, descending and build set
• Sun., May 11, 2014; 3,200; Broken 200s
• Sat., May 10, 2014; 2,800–3,700; Descending 100s or 150s, drill and fast 25s
• Thu., May 8, 2014; about 2,900–3,500; Descending 200s, build/pace/easy 100s, dives
• Tue., May 6, 2014; 3,200–4,600; Sprint or distance
• Sat., May 3, 2014; 3,700; Underwater work, kick/swim 100s, best-average 50s
• Thu., May 1, 2014; 4,100; Descending ladder from a negative-split 400
• Tue., Apr. 29, 2014; 4,400; Negative-split 200s with pace 50s, kick
• Sun., Apr. 27, 2014; 3,800; Fast 15 m segments, fly/back and breast 50s, 300s on a dropping send-off
• Sat., Apr. 26, 2014; 2,900; IM drill and kick, descending 50s and fast/easy 25s
• Tue., Apr. 22, 2014; 4,300; Free and IM rounds, fast/easy 50s
• Sat., Apr. 19, 2014; 2,900–3,200; All-out pyramid or steady pyramid
• Thu., Apr. 17, 2014; 4,400; Negative-split pull 400s, sprints, turns
• Tue., Apr. 15, 2014; 4,400; Drill-to-stroke 50s, build 25s and 50s
• Thu., Apr. 10, 2014; 4,200; Descending 50s, ascending ladder
• Tue., Apr. 8, 2014; 3,950; Fast/easy 50s, fast/smooth 125s, drills, fast 100s
• Sat., Apr. 5, 2014; 4,200; Negative-split pull 400s, strong efforts, turns
• Thu., Apr. 3, 2014; 4,200; Free/IM 300s, descending pull 200s, kick/swim 150s
• Tue., Apr. 1, 2014; 4,200; Descending swim and pull 300s
• Thu., Mar. 27, 2014; 4,000; Suicides, smooth/fast pull, strong 100s
• Tue., Mar. 25, 2014; 4,000; Fifty 50s
• Sun., Mar. 23, 2014; 4,200; Negative-split pull 400s, strong efforts, turns
• Sat., Mar. 22, 2014; 3,950; Sprint 50-100-150 with recovery, IM/free 150s
• Thu., Mar. 20, 2014; 3,900; Fast 100s and 50s with smooth 200s
• Tue., Mar. 18, 2014; 4,100; Fast-stroke and paddle 25s, breathing pull
• Sun., Mar. 16, 2014; 2,900–3,500; 100s or 150s on tightening send-offs
• Sat., Mar. 15, 2014; 3,300; Kick/drill/swim by stroke, best-average 100s
• Thu., Mar. 13, 2014; 4,000; Easy/moderate/fast 200s, IM kick/drill/swim, fins
• Tue., Mar. 11, 2014; 5,000; Countdown from 11 x 50 to 2 x 150
• Sun., Mar. 9, 2014; 3,100; Kick/swim 50s, fast 25s and 75s
• Sat., Mar. 8, 2014; 3,800; Free 300s with descending main-stroke 50s
• Thu., Mar. 6, 2014; 4,000; Descending pull 200s and 150s, descending swim 100s
• Tue., Mar. 4, 2014; 4,400; Kick, IM switch and hypoxic 50s, fast 100s, pull/IM 300s
• Sun., Mar. 2, 2014; 3,400; Speed segments, starts, free and main-stroke 200s
• Sat., Mar. 1, 2014; 3,200; IM drill, breast and fly pull, IM/main-stroke rounds
• Thu., Feb. 27, 2014; 4,400; Kick/swim 150s, descending pull 300s, IM 100s
• Tue., Feb. 25, 2014; 4,300; Kick, IM and descending 25s, fins and paddles, stroke
• Sun., Feb. 23, 2014; 3,450; IM kick/drill/swim, fast/easy 75s
• Sat., Feb. 22, 2014; 3,875–4,700; Swim/kick ladder, free and main-stroke 200s
• Thu., Feb. 20, 2014; 4,400; Pull down, fast swim up
• Tue., Feb. 18, 2014; 4,200; Descending swim and pull 300s
• Sun., Feb. 16, 2014; about 3,400–3,700; Hypoxic 25s or a 100-500 ladder
• Sat., Feb. 15, 2014; about 4,400–4,550; Smooth/strong 300-200-100 rounds, easy/fast kick
• Thu., Feb. 13, 2014; 5,200; Fast/easy 200s, 100s and 50s
• Tue., Feb. 11, 2014; 5,500; Negative-split pull pyramid, fast 75s
• Sun., Feb. 9, 2014; 4,450; Fast/easy 25s and 50s on tightening send-offs, start and kick 75s
• Sat., Feb. 8, 2014; about 4,100–4,600; Strong/negative-split rounds or descending 300s
• Tue., Feb. 4, 2014; 4,900; Freestyle drills, pull, kick/swim rounds
• Sun., Feb. 2, 2014; 3,600; Drill by stroke, kick with fins, IM and main-stroke descents
• Sat., Feb. 1, 2014; 3,200; Freestyle recovery and entry drills, max-effort 200s and 100s
• Thu., Jan. 30, 2014; 4,100; Descending pull, fins, dead-start sprints
• Tue., Jan. 28, 2014; 4,550; Descending swim and pull 100s, fast/easy 50s
• Sun., Jan. 26, 2014; 4,400; Catch-up drill, breathing pull 400s and swim 100s
• Sat., Jan. 25, 2014; about 3,850; Kick on signal, turns, descending ladder
• Thu., Jan. 23, 2014; 4,300; Strong pull 300s, fast/easy 100s
• Tue., Jan. 21, 2014; 4,300; Kick, drill and swim 50s, pull, suicides
• Sun., Jan. 19, 2014; 2,900–3,700; Kick with fins, easy/strong 50s
• Thu., Jan. 16, 2014; 4,400; Kick-drill and IM rounds, pull 400s, underwater kick
• Tue., Jan. 14, 2014; 4,450; Descending 50s, breathing pull 200s
• Sun., Jan. 12, 2014; about 3,000; Free and back technique, IM and main-stroke ladders
• Thu., Jan. 9, 2014; 4,650; Fast swim and kick 50s with easy pull 250s
• Tue., Jan. 7, 2014; 4,000; Single-arm and shark drill, 50-200 ladder
• Sun., Jan. 5, 2014; 3,300; Negative-split, descending and easy/fast 50s
• Sat., Jan. 4, 2014; 3,600; Kick/swim and drill progression, free and stroke ladder
• Sun., Dec. 15, 2013; about 2,700; Power and speed 25s with paddles and fins
• Sat., Dec. 14, 2013; 3,800; Free and stroke 100s
• Sun., Dec. 8, 2013; 3,500; Kick with fins, free ladder with 50s
• Sat., Dec. 7, 2013; 2,950; Half-length speed 25s, free and IM on one send-off
• Sun., Dec. 1, 2013; 3,100; Backstroke technique, best-average 200s
• Sat., Nov. 30, 2013; 3,125; Easy/fast 75s
• Sun., Nov. 24, 2013; 3,600; Kick/swim 100s, freestyle 100s with strong parts
• Sat., Nov. 23, 2013; 3,600; Negative-split 200s with IM 50s
• Thu., Nov. 21, 2013; 4,300; Descending 150s, fast 100s
• Tue., Nov. 19, 2013; 4,900; Pull and over-kick, fins and side kick
• Sun., Nov. 17, 2013; 3,400; Fly kick with fins, dive 25s
• Thu., Nov. 14, 2013; 4,000; Pull and fins 600s, IM drill and pull 200s
• Tue., Nov. 12, 2013; 4,400; Stroke 150s, breaststroke set
• Thu., Nov. 7, 2013; 3,500; Free sprint 25s, backstroke set, IM
• Tue., Nov. 5, 2013; 5,000; 50-300 pyramid, twice
• Thu., Oct. 31, 2013; 3,800; Favourite to least favourite strokes
• Tue., Oct. 29, 2013; 4,300; Easy/hard 25s, fly and stroke turns
• Thu., Oct. 24, 2013; 4,100; Descending send-off 50s, fly combos, pull 600s
• Tue., Oct. 22, 2013; 4,800; Head-up and underwater 50s, drill/swim/kick rounds
• Thu., Oct. 17, 2013; 3,600; Free and non-free 50s and 100s
• Tue., Oct. 15, 2013; 4,100; Sprint 50s, broken swims with rest
• Thu., Oct. 10, 2013; 3,150; Kick-to-swim 50s, pull, turns
• Tue., Oct. 8, 2013; 3,400; Kick/swim/drill/IM/free 100s, pull
• Thu., Oct. 3, 2013; 5,100; Kick/drill/swim 100s, free and IM 50s, 150s
• Tue., Oct. 1, 2013; 4,400; DPS/drill/sprint rounds, 150s with easy 100s
• Thu., Sept. 26, 2013; 4,300; Swim/kick rounds, ascending ladder
• Tue., Sept. 24, 2013; about 3,350; IM 100s and drills, free and non-free ladder
• Thu., Sept. 19, 2013; 4,400; Turns, IM kick/drill/swim, descending 100s
• Tue., Sept. 17, 2013; 4,100; Kick 50s and 100s, free 100s on changing send-offs
• Sun., Sept. 15, 2013; about 3,200–4,000; IM set, butterfly technique
• Sat., Sept. 14, 2013; about 3,900–4,100; Free, back and breaststroke technique, 400s or 200s
• Thu., Sept. 12, 2013; 4,200; Kick/drill/swim 150s and 100s
• Tue., Sept. 10, 2013; 4,050; Kick sprints, drill/kick/swim, free and stroke ladder
• Sun., Sept. 8, 2013; about 2,300–3,100; Backstroke technique, DPS and build
• Sat., Sept. 7, 2013; about 3,000–3,700; Freestyle technique, descending 100s