2016-2017 season workouts

48 workouts. Each page gives the workout’s total distance, an estimated time and its focus, with every section sized and timed.

• Best-average 50s: 2,500–2,700 m, 1 h
• Rounds of 25s and a loose 125, breathing pull 150s: about 3,000 m, 1 h 5 min
• A 400, back/free 100s, descending 50s, pull 400: about 3,200 m, 1 h 10 min
• Moderate pull 300s, strong 75s: about 3,200 m, 1 h 5 min
• 150, 100s, 50s and a 200 for time: about 3,200 m, 1 h 10 min
• Moderate, negative-split, strong and fast swims; descending 100s: about 2,900 m, 1 h 5 min
• Moderate and strong 300s: 3,300 m, 1 h 10 min
• Drill and building 75s, best-average 50s: about 2,300 m, 55 min
• Build/medium/strong 300s with 50s: about 3,400 m, 1 h 10 min
• Best-average 50s with more rest each set: about 2,900 m, 55 min
• Kick rounds, 100s in three rounds: about 2,800 m, 1 h
• 200s at 70%, 80% and 90%: 3,300 m, 1 h 5 min
• Moderate, negative-split, strong and fast swims: 2,800 m, 1 h
• Build/moderate/strong 300s, moderate/max 50s: 2,700 m, 55 min
• 50s in two sets, fast 75s: 2,800 m, 1 h
• Descending 50s, fast 25s, kick/drill/swim 200s: 3,300 m, 1 h 15 min
• Steady 75s, hard negative-split 100s: about 2,700 m, 1 h
• 125s, pull 800, fin and paddle 50s: 3,800 m, 1 h 15 min
• A 400, 300s, 200s and fast 100s: 2,800–3,900 m, 55 min to 1 h 15 min
• Pull 200s, build/fast 25s: 3,500–3,600 m, 1 h 25 min to 1 h 30 min
• Moderate swims, negative-split pull and steady-pace swims: 4,025 m, 1 h 30 min
• Best-average 50s, fin 75s: 3,800 m, 1 h 30 min
• IM rotation 25s, swim-to-kick 200s, hypoxic pull: 4,200 m, 1 h 35 min
• A 400, 200s and 100s setting the pace for a strong 400: 3,800 m, 1 h 25 min
• 75s at 80% and 90%, kick with fins: 3,600 m, 1 h 20 min
• Free then IM: 300, 150s, 100s and best-average 50s: 4,950 m, 1 h 55 min
• Technical 100s, stronger 50s, strong 25s: 3,700 m, 1 h 30 min
• Swim 300s, descending 75s: 4,000 m, 1 h 35 min
• 25s at speed and 200 pace: 3,800 m, 1 h 35 min
• Endurance: 100s on a tight send-off: 2,850 m, 1 h
• Steady medium 100s, free/IM 100s: 5,300 m, 1 h 50 min
• Faster swims holding stroke count, 50-to-200 at one pace: 3,550 m, 1 h 20 min
• Stroke kick/drill/swim rounds, technical/strong 100s: 3,350 m, 1 h 15 min
• Steady medium 100s, kick 25s, pull 900: 4,000 m, 1 h 25 min
• Drill progression 100s, negative-split pull 200s: 3,500 m, 1 h 15 min
• Drill and fins rounds, easy/fast 75-100 and 125-150: 4,250 m, 1 h 30 min
• Three 600s, hard 50s at one pace: 4,000 m, 1 h 30 min
• Rounds of drill 25s, 50s, a hard 75 and a loose 150: 4,600 m, 1 h 40 min
• Pull then swim: 300, 200s, 100s: 3,800 m, 1 h 20 min
• Moderate 100s and strong 150s on one send-off: 4,225 m, 1 h 30 min
• Moderate, negative-split, strong and max swims: 4,000 m, 1 h 20 min
• Swim/kick ladder with the emphasis on kick: 3,150 m, 1 h 20 min
• Free 50s and fast stroke 25s, non-stop: 4,000 m, 1 h 25 min
• 50s on send-offs from 1:10 down to 45 seconds: 3,300 m, 1 h 5 min
• Pull 200s with shark-fin drill or backstroke, free and IM 100s: 3,700 m, 1 h 20 min
• Swim/pull/kick ladder, build 75s, stroke-count 50s, fast 25s: 3,450 m, 1 h 15 min
• IM kick with a fast 25, kick/swim 150s, fast/easy 400: 3,050 m, 1 h 10 min
• Kick/swim/build 100s, IM drill, building 100s, timed 25s: 3,550 m, 1 h 20 min