2018-2019 season workouts

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

• Swim/pull 600, 400 and 200 with fast 100s between: 4,100 m, 1 h 20 min
• Easy/fast 100s and 200s within five seconds of your best: 4,350 m, 1 h 30 min
• Drill/free/choice 100s, sprint/easy 50s, dives: 3,450 m, 1 h 15 min
• 200s of drill, build, sprint and easy/strong: 3,650 m, 1 h 20 min
• Rounds of 150, 100 and 250 at one pace: 4,000 m, 1 h 15 min
• Pull 75s breathing every fifth stroke: 4,350 m, 1 h 35 min
• Two rounds from descending 200s to sprint 25s: 3,850 m, 1 h 20 min
• Easy/build/sprint 50s, IM 75s, kick: 3,700 m, 1 h 25 min
• Fourteen 200s on dropping send-offs: 4,400 m, 1 h 30 min
• Fast 50s with easy recovery: 4,200–4,400 m, 1 h 25 min to 1 h 30 min
• Kick/pull rounds, breathing 200s, IM drill: 3,500 m, 1 h 20 min
• IM 250s, drill 100s, IM relays: 3,450 m, 1 h 20 min
• Sprints across the pool: 2,450–2,750 m, 55 min to 1 h
• Timed 50s, white-water kick, dives: 3,200 m, 1 h 15 min
• Breathing pull 200s, rounds of kick, swim and pull: 4,100 m, 1 h 20 min
• Hold-average 75s and 25s, then goal-time 100s: 4,000 m, 1 h 25 min
• Sprint 100s on long rest, dives, a timed 50: 3,050 m, 1 h 15 min
• Build-to-sprint 200s with easy 100s: 3,700 m, 1 h 25 min
• Descending 100s, then kick, pull and breathing: 4,000 m, 1 h 25 min
• Building 200s, fast/easy kick, drill: 3,400 m, 1 h 20 min
• Build/sprint 50s, breath control: 3,100 m, 1 h 10 min
• Paddle pull rounds, swim/pull 100s and 150s: 4,000 m, 1 h 15 min
• Fifty 50s: breathing, fin kick, back, breast drill: 4,000 m, 1 h 30 min
• Strong/easy 100s, kick 50s: 3,700 m, 1 h 20 min
• Two rounds of a 50-to-200 build ladder: 4,350 m, 1 h 35 min
• Hypoxic 25s, free/stroke 100s, pull/swim 200s: 4,200 m, 1 h 25 min
• Kick and swim 25s, pull/swim 200s: 4,000 m, 1 h 25 min
• Sprint 50s, IM kick and drill: 3,600 m, 1 h 25 min
• Whistle kick, sprint/easy 200s: about 3,500 m, 1 h 20 min
• IM: pullouts, stroke-count fly, back/breast drill: 3,850 m, 1 h 30 min
• Race-pace 25s, breathing 300s: 3,900 m, 1 h 20 min
• Drill, build, sprint and easy rounds: 3,200 m, 1 h 10 min
• Partner 100s, pull/kick/swim 50s: 3,200 m, 1 h 5 min
• Descending pull 75s, IM 125s, three 200s: 4,200 m, 1 h 25 min
• Free and IM 100s, underwater and race-turn 25s: 4,400 m, 1 h 25 min
• 200s in a cycle of sprint, strong and breathing: 3,650 m, 1 h 15 min
• Sprint 50s with easy 100s: 2,900 m, 1 h 5 min
• Stroke-count 50s, 150s on a faster send-off: 3,200 m, 1 h
• 100s on changing send-offs, 200-pace 50s: about 3,500–4,500 m, 1 h 15 min to 1 h 35 min
• All-out 25s, all-out kick, IM drill: 3,400 m, 1 h 15 min
• 200s alternating fast and drill, IM flag turns: 3,500 m, 1 h 15 min
• Mixed-stroke 50s on dropping send-offs, IM kick: 4,200 m, 1 h 30 min
• 400-pace 100s, swims on dropping send-offs: 4,000 m, 1 h 15 min
• 100s from easy to PB+5, IM kick: 3,400 m, 1 h 20 min
• Cat and mouse 50s, easy/sprint 100s: 3,450 m, 1 h 15 min
• Swim/pull or all-out 50s: 3,800–4,300 m, 1 h 20 min to 1 h 35 min
• Free breathing and IM stroke-count 100s: 3,500 m, 1 h 10 min
• Two rounds of a 50-to-200 build ladder: 4,250 m, 1 h 35 min
• Max 25s inside 75s, breathing 100s, breakout 50s: 3,100 m, 1 h 15 min
• Free/stroke 50s, 100s holding stroke count: 4,000 m, 1 h 25 min
• Fast 75s, kick on descending pace: 4,100 m, 1 h 30 min
• Free and IM sprints at PB+5: 3,550 m, 1 h 25 min
• Mini meet: about 2,750 m, 1 h
• 300s on send-offs that get faster: 4,100 m, 1 h 20 min
• Breaststroke kick drills, rounds with a stroke: 4,000 m, 1 h 30 min
• Meet prep: 100s and 50s at PB+10 and PB+5: 3,600 m, 1 h 20 min
• Backstroke workshop or building 100s and 150s: 2,450–3,150 m, 1 h to 1 h 10 min
• Four rounds of drill, kick, swim and a 400: 4,000 m, 1 h 25 min
• Fewer-breaths 25s, negative-split pull 200s: 4,100 m, 1 h 25 min
• Descending 100s, fast 50s: 3,650 m, 1 h 20 min
• 50s with a max-effort round, kick 50s, IM 75s: 3,450 m, 1 h 20 min
• Quality 25s on dropping send-offs, cruise 75s: 4,000 m, 1 h 20 min
• Kick/swim ladder, swims getting faster: 3,250 m, 1 h 15 min
• Sprint/easy 100s at PB+5: 3,400 m, 1 h 15 min
• Build and sprint 50s, IM drill 300s: 3,400 m, 1 h 15 min
• Ten 400s, each a different way: 4,000 m, 1 h 25 min
• Max-effort 150s, kick/build/sprint 50s, dives: 3,500 m, 1 h 15 min
• Even-split and negative-split 200s: 4,000 m, 1 h 20 min
• Consistent 50s with stroke count, 100s on changing send-offs: 4,000 m, 1 h 25 min
• IM rounds of kick, swim, drill and fast 25s: 4,300 m, 1 h 40 min
• Fly workshop or building 100s and 150s: about 2,300–3,300 m, 55 min to 1 h 15 min
• Even-split 400s and 600s, a negative-split 400: 6,300 m, 2 h 5 min
• Kick/swim 50s, pull 150s holding stroke count: 3,600 m, 1 h 15 min
• Beat the clock: 50s and 25s: about 3,150 m, 1 h 25 min
• Whistle kick, build/sprint 75s, sprint 100s: about 3,200 m, 1 h 15 min
• Descending 100s, then a 150 at that pace: 3,500 m, 1 h 15 min