2014-2015 season workouts

97 workouts from the 2014/2015 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.

• Sun., Aug. 16, 2015; 3,400; 200 race-pace 50s, 1500 race-pace 150s
• Sat., Aug. 15, 2015; 3,900; Strong swims between smooth 300s, all-out 400
• Sun., Aug. 2, 2015; 3,300; 50-200 pyramid at an even pace, twice
• Sat., Aug. 1, 2015; 3,000–3,300; 200 race-pace 50s between smooth and negative-split swims
• Sun., July 19, 2015; 4,000; Stroke drills with flutter kick, kick, negative-split/build 100s
• Sat., July 18, 2015; 3,100–3,550; Turns, medium/strong swims
• Sun., July 12, 2015; 3,300; Race-pace 50s with 100s or 400s
• Sat., July 11, 2015; 3,500; Kick/swim 200s
• Sun., June 7, 2015; 3,850; Drill/build 200s with fins, fast-25 pull
• Sat., June 6, 2015; 4,000; Pull 300s with growing fast parts, descending 100s
• Sun., May 31, 2015; 4,200; Strong 100s with recovery, easy-to-fast pull 200s
• Sat., May 30, 2015; 3,650; Fast swims growing from 25 to 100
• Sat., May 16, 2015; 2,900; Technical swims with race-pace 25s or 100s
• Sun., Apr. 26, 2015; 3,400–3,700; No-breathing and sprint 25s, or a 100-500 ladder
• Sat., Apr. 25, 2015; about 2,700–3,300; Negative-split 100s or 150s with descending pieces
• Sun., Apr. 19, 2015; 3,000–3,300; Kick/swim rounds, race-pace 25s or a 50-200 ladder
• Sat., Apr. 18, 2015; about 3,200–3,500; Technical, negative-split and race-pace 100s and 50s
• Sun., Apr. 12, 2015; 4,100; Fast/easy 50s and 100s, fast/easy pull
• Sat., Apr. 11, 2015; 4,200; Fast/easy 200s, 100s and 50s
• Sat., Apr. 4, 2015; 4,200; Reverse IM, kick, easy/strong 100s
• Sun., Mar. 29, 2015; 3,400; Smooth/strong 200s, race-pace and sprint 200s
• Sun., Mar. 22, 2015; about 3,000; IM and main-stroke drill and kick, descending 50s, dives
• Sat., Mar. 21, 2015; about 3,300; Broken 200s and 100s at race pace
• Sun., Mar. 15, 2015; 4,100; 100s at a pace that gets 2 seconds faster
• Sun., Mar. 1, 2015; 3,600; Race-pace 25s at 200 and 100 pace
• Sat., Feb. 28, 2015; 4,300; Kick or pull 50s, descending ladder from a negative-split 400
• Sun., Feb. 22, 2015; 3,200–3,800; Easy/fast kick, easy/fast 150s or 100s
• Sat., Feb. 21, 2015; about 3,150; Negative-split pyramid 50 to 300
• Sat., Feb. 14, 2015; about 2,800; Glide-to-3 drill, descending ladder to all-out 25s
• Sun., Feb. 1, 2015; 3,500; Drill-to-swim 75s by stroke, easy/fast 75s
• Sat., Jan. 31, 2015; 3,200; Technical 200s with 200 race-pace 50s
• Thu., Jan. 29, 2015; 4,350; Fast/easy 50s, breathing pull, IM 50s
• Tue., Jan. 27, 2015; 4,500; IM 400s with swim and pull sets
• Sun., Jan. 25, 2015; about 2,500–3,100; Freestyle catch and pull, best-average 100s
• Sat., Jan. 24, 2015; about 3,400–3,500; Fast 15 m segments, descending and negative-split 50-75-100
• Thu., Jan. 22, 2015; 4,300; Descending swim and pull 100s, strong 100s
• Tue., Jan. 20, 2015; 4,200; Breathing pull, IM 100s, fast kick
• Sun., Jan. 18, 2015; 2,250; IM drill/swim/kick, race-pace 50s and 25s
• Sat., Jan. 17, 2015; 4,000; Drill/swim 300s, kick, 50-150 pyramid
• Thu., Jan. 15, 2015; 4,100; Fast/easy 50s, breathing pull
• Tue., Jan. 13, 2015; 4,000; Stroke count, hypoxic 25s, underwater, sprints
• Sun., Jan. 11, 2015; 3,400; Speed segments, dives, free and main-stroke 200s
• Sat., Jan. 10, 2015; 3,600–4,200; IM drill, breast and fly pull, IM/strong/fast rounds
• Thu., Jan. 8, 2015; 4,200; Swim/pull/kick cycles with drills
• Tue., Jan. 6, 2015; 4,800; Descending pull 600s, fast/smooth 300s
• Sun., Jan. 4, 2015; 3,600; Negative-split 300s with descending 50s
• Sat., Jan. 3, 2015; 3,500; Kick/drill/swim 100s, fly with fins, descending 100s
• Sun., Dec. 21, 2014; 3,200; Technique set, dive 50s and 25s, race-pace 50s and 25s
• Sat., Dec. 20, 2014; about 3,400; Fast 15 m segments, negative-split and descending 50-75-100
• Thu., Dec. 18, 2014; 4,200; Fly/free and pull 150s, stroke count 50s
• Tue., Dec. 16, 2014; 4,500; Kick sprints, breathing pull 125s and 250s
• Thu., Dec. 11, 2014; 5,100; Free/kick and back/free swims, pull and fast 50s, IM
• Tue., Dec. 9, 2014; 4,350; IM drill, stroke count 50s, pull and swim 200s and 150s
• Sun., Dec. 7, 2014; about 2,800–4,800; Kick with fins, scull and drill, turns and starts
• Sat., Dec. 6, 2014; 3,900; Low stroke count 100s, IM 50s with fast segments
• Thu., Dec. 4, 2014; 4,200; Descending pull, IM 200s, sprints
• Tue., Dec. 2, 2014; 4,200; Descending pull, IM 200s, free/stroke 100s
• Thu., Nov. 27, 2014; 4,500; Swim/pull countdown with kick 100s
• Tue., Nov. 25, 2014; 5,000; 400s with strong 50s, 100s and kick between
• Sun., Nov. 23, 2014; about 3,100–4,100; Negative splits, race-pace 50s and 25s
• Sat., Nov. 22, 2014; about 2,450; Fast swims from 50 to 300 with an easy 50
• Thu., Nov. 20, 2014; 5,200; DPS/drill 100s, breathing pull, descending swim
• Tue., Nov. 18, 2014; 4,400; Breathing pull, fast 200s, fingertip drag
• Thu., Nov. 13, 2014; 4,700; Countdown of 100s: 9 to 5
• Tue., Nov. 11, 2014; 4,800; Descending 250s, negative-split pull 400s
• Sun., Nov. 9, 2014; about 2,600; Descending 100s, speed and power 25s
• Sat., Nov. 8, 2014; about 3,650; Free technical and IM strong 75s, fly/back/free rounds
• Thu., Nov. 6, 2014; 4,800; Descending pull 600s, fast/smooth 300s
• Tue., Nov. 4, 2014; 4,400; Fast/easy pull 300s, free/IM 200s
• Thu., Oct. 30, 2014; 4,400; Strong swim and pull with fast/easy 50s
• Tue., Oct. 28, 2014; 4,100; IM/free 50s, fast/smooth pull and swim
• Thu., Oct. 23, 2014; 4,000; Strong swims, 100s to 200s, with recovery
• Tue., Oct. 21, 2014; 4,025; Drill/build 125s, fast swims with easy recovery
• Thu., Oct. 16, 2014; 4,700; Descending pull and swim, 400s down to 100s
• Tue., Oct. 14, 2014; 4,400; Kick/swim, back/free, descending pull, free/IM 300s
• Thu., Oct. 9, 2014; 4,300; Strong pull ladder with swim 50s
• Tue., Oct. 7, 2014; 3,550; Fast/easy descending ladder with kick
• Thu., Oct. 2, 2014; 4,800; Continuous freestyle ladder from 50s to 200s
• Thu., Oct. 2, 2014 (Ironman); 4,700; Negative-split and descending pull 600s
• Tue., Sept. 30, 2014; 4,300; Swim 200s and 100s, IM switch, pull, 25s
• Tue., Sept. 30, 2014 (Ironman); 4,400; Kick/swim 150s, descending pull 300s, IM 100s
• Thu., Sept. 25, 2014; 4,700; Negative-split and descending pull 600s
• Thu., Sept. 25, 2014 (Ironman); about 4,200; Eight 400s with breathing patterns
• Tue., Sept. 23, 2014; 5,500; Swim/kick/pull rounds, 500 breakdown, turns
• Tue., Sept. 23, 2014 (Ironman); 4,800; Descending swim 300s and pull 400s
• Thu., Sept. 18, 2014; 4,200; Open-water 400, strong swims, race from a dive
• Thu., Sept. 18, 2014 (Ironman); 5,200; Fast/easy 200s, 100s and 50s
• Tue., Sept. 16, 2014; 4,500; Freestyle drills with paddles, breathing pull, IM
• Tue., Sept. 16, 2014 (Ironman); 4,450; Descending 50s, breathing pull 200s
• Thu., Sept. 11, 2014; 4,100; Free/stroke 150s, fast 50s, descending IM 100s
• Thu., Sept. 11, 2014 (Ironman); 5,200; 50-300 pyramid, twice
• Tue., Sept. 9, 2014; 4,400; Sprint/easy 50s with fins and pull
• Tue., Sept. 9, 2014 (Ironman); 4,200; Pull and fins 600s, IM drill and pull 200s
• Thu., Sept. 4, 2014; 4,800; Fast/easy pull, swim and kick ladder
• Thu., Sept. 4, 2014 (Ironman); 4,100; Free and non-free 50s and 100s, easy/hard kick and pull
• Tue., Sept. 2, 2014; 4,600; Sprint 25s, sprint/smooth 125s, underwater kick
• Tue., Sept. 2, 2014 (Ironman); 5,500; Long swims with hard parts, 1-4-1 “Loco”