200 Free Drill: Zipper and Catch-Up with Pull Buoy

5000m workout

*for 25m pool*

Warm up: (400)

4 x 100 100 Free 100 IM 100 Free 100 Choice

Pre-Set: (1200)

200 free Drill: zipper and catch-up with pull buoy

200 fly Drill: 3+1, 3+1 (3 left arm, 1 both arms, 3 right arm, 1 both arms)

200 back Drill: 90 degree slap

200 free Drill: uncoordinated (one-arm, breathe to opposite side)

200 breast Drill: pull-stop-kick-stop (separation drill)

200 choice of stroke, choice of drill

Main Set: (3200)

1300m IM set:

2 x 100 fly negative split

100 free

2 x 100 back negative split

100 free

2 x 100 breast negative split

100 free

400 IM for time

1000m IM set:

100 IM

200 IM kick

400 IM – replace strongest stroke with weakest stroke

200 IM kick

100 IM

900m kick set:

Do 2 rounds: Round 1 = fly Round 2 = free

3 x 50 kick with board on 1:00

2 x 3 x 50 kick with board and fins on 1:00

3 x 50 kick with fins in streamline on 1:00

Cool down: (200)

200 Choice easy

4800m workout (IM – the 12 Days of Christmas workout!)

*for 25m pool*

Warm up: (200)

200 choice easy

Main Set: (4400)

Start on Day 1, then add a Day for each round. You’ll have 12 total rounds for the 12 Days of Christmas!

Day 1: 50 freestyle WITH FLIP TURN!

Day 2: 50 kick, choice of stroke, board optional

Day 3: 25 fly/25 back

Day 4: 2 x 25 underwater fly kick (body in any position uw)

Day 5: 25 back/25 breast WITH BUCKET TURN!

Day 6: 100 IM strong WITH BUCKET TURN!

Day 7: 50 one-arm fly (25m each arm)

Day 8: 50 backstroke kick in streamline STROKE AT FLAGS AND FLIP TURN!

Day 9: 50 breast pull/fly kick

Day 10: 2 x 25 underwater swimming (anything strong, stay uw!)

Day 11: 50 SPRINT, choice of stroke

Day 12: 200 IM

Cool down: (200)

200 choice easy

4500m workout butterfly focus – can change to any stroke focus

*for 50m or 25m pool*

Warm up: (400)

200 Free 100 IM 100 Choice

Pre-Set: (1800)

3 x 100 FLY kick – can use fins

3 x 100 free

200 IM

Main Set: (2000)

8 rounds FLY

50 swim FLY, max Distance Per Stroke (DPS) = count strokes!

8 x 50 drill FLY

50 swim FLY, max DPS

50 drill FLY

3 x 100 FLY swim, descending (faster each one) – can use fins

2 x 50 25 FLY strong, 25 FREE easy – can use fins

Cool down: (200)

200 Choice easy

4500m workout

*for 50m or 25m pool*

Warm up: (600)

100 choice

400 IM kick/drill by 50 (50 kick, 50 drill of each stroke in IM order)

100 choice

Main Set 1: Broken 100s (200)

2 x 50

1 x 100

Main Set 2: Broken 200s (600)

4 x 50

2 x 100

1 x 200

Main Set 3: Broken 300s (1200)

6 x 50

3 x 100

2 x 150

1 x 300

Main Set 4: Broken 400s (1600)

8 x 50

4 x 100

2 x 200

1 x 400

Sprints off blocks (at least 4 x 50): (200)

Cool down: 100 easy (100)

4500m workout (breaststroke focus)

*for 50m or 25m pool*

Warm up: (300)

100 free 100 back 100 free FLIP TURNS!

Pre-Set: (300)

6 x 50 Freestyle builds 10 seconds rest

Half hundreds are 100 moderate/100 strong! You may take a 50 easy choice.

Whole hundreds are drill or kick, alternating by 100.

Main Set: (3700)

550 Breaststroke

500 Breaststroke drill/kick, alternate by 100

100 [2+1 drill] = 2 pulls 1 kick

100 [breast kick with board]

100 [2+1 drill] = 2 pulls 1 kick

100 [breast kick with board]

100 [2+1 drill] = 2 pulls 1 kick

450 FREESTYLE

400 Kick with fins, alternate each 100 fly/free

ON SIDE or UW ON SIDE, switch sides each 50m

100 fly kick

100 free kick

100 fly kick

100 free kick

350 Breaststroke

300 Breast kick/drill, alternate by 100

100 [2+2 drill] = 2 butterfly strokes + 2 breaststrokes

100 [breast kick with board]

100 [2+2 drill]

250 FREESTYLE

200 Backstroke kick in streamline, start stroking at flags and do back flip turn

150 Breaststroke

150 Breast kick/drill

50 breast kick with board

100 [breast pull, fly kick]

8 x 50 Odds = Breaststroke (strong) Evens = Choice

Cool down: (200)

200 Choice easy

4400m workout BUTTERFLY FOCUS

*for 50m or 25m pool*

Warm up: (600)

3 x 200 200 Free 200 Choice 200 Not Free

Pre-Set: (1200)

5 rounds: USE FINS!

50 Fast FLY kick with board @1:05

5 x 50 underwater FLY kick to 15m, then FLY @1:05

50 25 FLY kick on back, 25 underwater FLY kick @1:05

50 Fast FLY kick with board @1:05

200 Freestyle smooth

Main Set: (2400)

5 rounds: NO FINS!

100 5 perfect strokes FLY, then freestyle to next wall @2:15

5 x 100 50 free smooth, 50 FLY fast @2:15

100 5 perfect strokes FLY, then freestyle to next wall @2:15

100 FLY fast @2:15

2 x 50 Freestyle @:45

2 x 50 Freestyle @:50

2 x 50 Freestyle @:55

2 x 50 Freestyle @:100

Cool down: (200)

200 Choice easy

4400m workout BACKSTROKE FOCUS

*for 50m or 25m pool*

Warm up: (600)

3 x 200 200 Free 200 Choice 200 Not Free

Pre-Set: (1200)

5 rounds: USE FINS!

50 Fast BACK kick in streamline @1:05

5 x 50 underwater FLY kick to 15m, then BACKSTROKE @1:05

50 25 FLY kick on back, 25 underwater BACK kick @1:05

50 Fast BACK kick in streamline @1:05

200 Freestyle smooth

Main Set: (2400)

5 rounds: NO FINS!

100 5 perfect strokes BACKSTROKE, then freestyle to next wall @2:15

5 x 100 50 free smooth, 50 BACKSTROKE fast @2:15

100 5 perfect strokes BACKSTROKE, then freestyle to next wall @2:15

100 BACKSTROKE fast @2:15

2 x 50 Freestyle @:45

2 x 50 Freestyle @:50

2 x 50 Freestyle @:55

2 x 50 Freestyle @:100

Cool down: (200)

200 Choice easy

4400m workout BREASTSTROKE FOCUS

*for 50m or 25m pool*

Warm up: (600)

3 x 200 200 Free 200 Choice 200 Not Free

Pre-Set: (1200)

5 rounds: USE FINS!

50 Fast BREAST pull, free kick @1:05

5 x 50 underwater FLY kick to 15m, then BREAST pull, fly kick @1:05

50 25 FLY kick on back, 25 underwater BACK kick @1:05

50 Fast BREAST pull, free kick @1:05

200 Freestyle smooth

Main Set: (2400)

5 rounds: NO FINS!

100 5 perfect strokes BREASTSTROKE, then freestyle to next wall @2:15

5 x 100 50 free smooth, 50 BREASTROKE fast @2:15

100 5 perfect strokes BREASTSTROKE, then freestyle to next wall @2:15

100 BREASTSTROKE fast @2:15

2 x 50 Freestyle @:45

2 x 50 Freestyle @:50

2 x 50 Freestyle @:55

2 x 50 Freestyle @:100

Cool down: (200)

200 Choice easy

4400m workout

*for 50m or 25m pool*

Warm up: (200)

200 Choice easy

Pre-Set: (1500)

500 free fartlek freestyle (easy 50/sprint 50)

400 transitions back/free by 50 BUCKET and FLIP TURNS

300 transitions breast/free by 50

200 transitions fly/free by 50

100 kick, choice of stroke, choice of equipment

Main Set: (2600)

2 x 100 FLY

1 x 200 100 kick, 100 drill (FLY)

3 x 100 BACK

1 x 300 100 kick, 100 drill, 100 kick (BACK)

2 x 100 FREE

1 x 400 100 kick, 100 swim, 100 drill, 100 swim (FREE)

3 x 100 BREAST

1 x 300 100 kick, 100 drill, 100 kick (BREAST)

2 x 100 CHOICE

1 x 200 100 kick, 100 drill (CHOICE)

Cool down: (200)

200 Choice easy

2650m workout (main sets 1/2/3) or 2400m workout (optional main set) or 4100m (all)

*for 25m pool*

Warm up: 4 x 100 (400)

100 swim, 100 kick, 100 pull, 100 swim

Pre-Set: 6 x 75 (swim, kick, swim by 25, BUILD by 25) (450)

Odds: freestyle

Evens: IM order

Main Set 1: CHOOSE YOUR STROKE, may use fins (600)

100 drill, 25m easy full stroke

100 drill, 25m easy full stroke

100 kick (rotating kicking sides, back, tummy by 25), 25m easy full stroke

100 kick (rotating kicking sides, back, tummy by 25), 25m easy full stroke

100 easy odd stroke swim (corkscrew, elementary backstroke, sidestroke, double-arm backstroke, etc).

Main Set 2: (500)

4 x 125 swim

50 strong, 25m active rest, 50 perfect stroke

Main Set 3: (400)

2 x 200 IM

1st: strong on fly and breast

2nd: strong on back and free

8 x 25 sprints off blocks (200)

Optional Main Set: CHOOSE YOUR STROKE: SWIM, DRILL, OR KICK (1450)

1 x 125

6 x 50

3 x 100

4 x 75

5 x 25

2 x 150

Cool down: 100 easy (100)

4100m workout

*for 50m or 25m pool*

Warm up: (400)

100 Free

300 Choice

Pre-Set: (600)

3 x 100 Backstroke kick (in streamline) – stroke at flags and do flip turn

@2:00

6 x 50 Free drill (odds = zipper drill, evens = catch-up drill)

@1:00

Main Set (CSS): (2100)

12 x 100 CSS Free (optional: #4, #8, #12 IM sprint)

@1:35

4 x 50 Free @ 1:00

4 x 50 Free @ :55

4 x 50 Free @ :45

4 x 50 Free @ :40

100 Choice easy

Bathroom Break

End Set: (800)

3 x 200 Kick with board (#1 Free, #2 Fly, #3 Free)

@3:30

4 x 50 Starts off block (25 sprint/25 easy) CHOICE OF STROKES

Cool down: (200)

200 Choice easy

3050m workout (main set) or 2450m workout (optional main set) or 4050m option (all)

*for 25m pool*

Warm up: (600)

200 easy

2 x 200 IM (alternating kick/pull by 25)

Pre-Set: with fins! (650)

1 x 100 butterfly kick (alternate left side/right side by 25)

50 pull

2 x 75 backstroke kick (first 75 streamline, second 75 rotating shoulders)

50 pull

4 x 25 freestyle kick (first 2 with board, second 2 underswitch)

50 pull

3 x 50 breaststroke kick (with board, no fins)

Main Set: Broken 400s (1600)

4 x 400

#1 broken by 50s (8 x 50), 10 seconds rest, make #3 and #6 different

#2 broken by 100s (4 x 100), 15 seconds rest, make #3 different

#3 broken by 200s (2 x 200), 20 seconds rest, make #2 200 IM

#4 unbroken (1 x 400)

Optional Main Set: Over-distance IMs (1000)

4 x 250 over-distance IMs

#1 50 fly, 50 back, 50 breast, 100 free

#2 50 fly, 50 back, 100 breast, 50 free

#3 50 fly, 100 back, 50 breast, 50 free

#4 100 fly, 50 back, 50 breast, 50 free

Sprints off blocks (at least 4 x 25): (100)

Cool down: 100 easy (100)

4050m workout

*for 50m or 25m pool*

Warm up: (800)

4 x 200 #1 Swim #2 Kick #3 Pull #4 Drill

Choose stroke, choose drill, choose equipment but NO FINS

Pre-Set: (1050)

4 x 50 Free with fins

@1:00

3 x 50 Free with fins

@:55

2 x 50 Free with fins

@:50

1 x 50 Free with fins

@:45

2 x 50 Free with fins

@:55

3 x 50 Free with fins

@:50

4 x 50 Free with fins

@:45

100 Choice easy

Main Set: CSS Freestyle (2000)

10 x 100 Freestyle no fins @ CSS pace

4 x 100 50 backstroke/50 freestyle

@1:45

3 x 200 Kick #1 freestyle kick, #2 fly kick, #3 breaststroke kick

@4:30

Cool down: (200)

200 Choice easy

4000m workout freestyle focus (CSS)

*for 50m or 25m pool*

Warm up: (600)

400 reverse IM

200 reverse IM drill

Pre-Set: (900)

2 x 3 x 150 kick on 3:00, descend 1-3

Main Set: (2300)

6 x 100 on 1:25 or CSS +5

6 x 100 on 1:20 or CSS

6 x 100 on 1:15 or CSS -5

100 choice easy

100 kick, stroke of choice

300 backstroke with pull buoy, keep good body line, stretch it out

Cool down: (200)

200 Choice easy

4000m workout

*for 50m or 25m pool

Warm-up: 200 easy

Pre-set: 3 x 100 IM swim, pull, swim

Main Sets:

2 x 50 fly one-arm

2 x 50 butterfly

2 x 200 IM drill (drills of choice)

6 x 50 fly kick with fins (board optional)

2 x 50 Jeannie breaststroke

2 x 50 breaststroke

4 x 50 backstroke kick rotating shoulders

2 x 250 over-distance IMs (choose 1 stroke to make 100m in each IM)

100 easy choice

2 x 50 backstroke wave drill

2 x 50 backstroke

4 x 50 breaststroke kick w/board

2 x 50 freestyle zipper drill

2 x 50 freestyle fingertip drag

2 x 50 freestyle

6 x 50 fly kick w/fins (board optional)

8 x 50 sprints IM order

Cool down: 200 easy

3750m workout

*for 50m or 25m pool*

Warm up: (200)

200 easy, something fun

Main Set: Distance and drill/kick (3300)

Half-hundreds (550, 450, 350, 250, 150, 50) are full stroke. Do a different stroke for every half-hundred (eg: 550 free, 450 back, 350 breast, 250 fly, 150 free, 50 fly).

Whole hundreds are drill/kick of the stroke completed for the half-hundred. Alternate 100 drill/100kick. (Following example above, 500 drill/kick free, 400 drill/kick back, 300 drill/kick breast, 200 drill/kick fly, 100 drill/kick free).

1 x 550

1 x 500

1 x 450

1 x 400

1 x 350

1 x 300

1 x 250

1 x 200

1 x 150

1 x 100

1 x 50

Sprints off blocks (at least 2 x 50): (100)

Cool down: 100 easy (100)

3700m workout

*for 50m or 25m pool*

Warm up: (600)

3 x 200 200 Free 200 Choice 200 Not Free

Pre-Set: (1000)

4 rounds: USE FINS!