*We’ll update this post daily with new workouts. You can enter your swims and register at any time during the challenge.*

## February 4

**5k Workout**

20x 25 as:

5x (3 easy, 1 fast on 10” rest)

*Main Set*

5K Straight for time

Choice cool down

** **

**4k Workout**

16x 25 as:

4x (3 easy, 1 fast on 10” rest)

*Main Set*

4K Straight for time

Choice cool down

**3k Workout**

12x 25 as:

3x (3 easy, 1 fast on 10” rest)

*Main Set*

3K Straight for time

Choice cool down

## February 3

**5k Workout**

400 swim

300 pull

200 kick

100 IM or build

4x (50 kick, 4x 25 IM order or 1-4 free) choice rest

*Main Set*

500 steady on 50” rest

4x 25 as 3 fast, 1 easy on 15” rest

400 steady on 40” rest

8x 25 as 3 fast, 1 easy 2x on 15” rest

300 steady on 30” rest

12x 25 as 3 fast, 1 easy 3x on 15” rest

200 steady on 20” rest

16x 25 as 3 fast, 1 easy 4x on 15” rest

100 steady on 20” rest

20x 25 as 3 fast 1 easy, 5x on 15” rest

400 easy

** **

**4k Workout**

400 swim

300 pull

200 kick

100 IM or build

2x (50 kick, 4x 25 IM order or 1-4 free) choice rest

*Main Set*

400 steady on 40” rest

8x 25 as 3 fast, 1 easy 2x on 15” rest

300 steady on 30” rest

12x 25 as 3 fast, 1 easy 3x on 15” rest

200 steady on 20” rest

16x 25 as 3 fast, 1 easy 4x on 15” rest

100 steady on 20” rest

20x 25 as 3 fast 1 easy, 5x on 15” rest

300 easy

**3k Workout**

300 swim

200 pull

100 kick

2x (50 kick, 4x 25 IM order or 1-4 free) choice rest

*Main Set*

300 steady on 30” rest

12x 25 as 3 fast, 1 easy 3x on 15” rest

200 steady on 20” rest

16x 25 as 3 fast, 1 easy 4x on 15” rest

100 steady on 20” rest

20x 25 as 3 fast 1 easy, 5x on 15” rest

300 easy

## February 2

**5k Workout**

400 swim

200 kick

400 pull

*Main Set*

10x (125 easy w/fins, rest 10”, 25 fast with fins, rest 15”)

200 choice, rest 60”

10x 125 pull as 50 easy/25build/50 steady on 20” rest

200 choice, rest 60”

12x 50 kick as descend 1-3 4x on 20” rest

500 cool down

** **

**4k Workout**

400 swim

200 kick

400 pull

*Main Set*

8x (125 easy w/fins, rest 10”, 25 fast with fins, rest 15”)

100 choice, rest 60”

8x 125 pull as 50 easy/25build/50 steady on 20” rest

100 choice, rest 60”

12x 50 kick as descend 1-3 4x on 20” rest

200 cool down

**3k Workout**

300 swim

200 kick

100 pull

*Main Set*

6x (125 easy w/fins, rest 10”, 25 fast with fins, rest 15”)

50 choice, rest 60”

6x 125 pull as 50 easy/25build/50 steady on 20” rest

500 choice, rest 60”

12x 50 kick as descend 1-3 4x on 20” rest

200 cool down

## February 1

**5k Workout**

500 easy

10x 50 as 25 choice / 25 free

*Main Set*

5x 200 on base + 20

4x 200 on base + 15

3x 200 on base + 10

2x 200 on base + 5

1x 200 on base

6 x 125 pull as 2 easy, 2 moderate, 2 fast on 20” rest

200 easy

** **

**4k Workout**

500 easy

10x 50 as 25 choice / 25 free

*Main Set*

4x 200 on base + 15

3x 200 on base + 10

2x 200 on base + 5

1x 200 on base

6x 125 pull as 2 easy, 2 moderate, 2 fast on 20” rest

200 easy

**3k Workout**

300 easy

6x 50 as 25 choice / 25 free

*Main Set*

4x 150 on base + 15

3x 150 on base + 10

2x 150 on base + 5

1x 150 on base

6x 100 pull as 2 easy, 2 moderate, 2 fast on 20” rest

300 easy

## January 31

**5k Workout**

600 easy

4x 150 as 50 kick / 100 build swim

6x 50 as 25 build / 25 easy

*Main Set*

Two rounds of

250 on base

5x 50 on base +15

200 on base

4x 50 on base + 10

150 on base

3x 50 on base +5

100 on base

2x 50 on base

100 easy

500 cool down

** **

**4k Workout**

400 easy

2x 150 as 50 kick / 100 build swim

4x 50 as 25 build / 25 easy

*Main Set*

Two rounds of

250 on base

5x 50 on base +15

200 on base

4x 50 on base + 10

150 on base

3x 50 on base +5

100 on base

2x 50 on base

100 easy

100 cool down

**3k Workout**

400 easy

2x 150 as 50 kick / 100 build swim

4x 50 as 25 build / 25 easy

*Main Set*

Two rounds of

200 on base

4x 50 on base + 10

150 on base

3x 50 on base +5

100 on base

2x 50 on base

100 easy

100 cool down

## January 30

Today’s workout is from Coach Jeff Fejfar:

**5k Workout**

4x 125 easy swim w/ fins, rest 5-10″

4x 100 easy pull, rest 5-10″

4x 75 as 25 build / 25 easy

8x 25 descend 1-4, 2x on 10-15″ rest

100 easy choice

*Main Set*

6 rounds of 5×100 as:

25 fast / 75 steady, rest 10-15″,

25 steady / 25 fast / 50 steady, rest 10-15″

50 steady / 25 fast / 25 steady, rest 10-15″

75 steady / 25 fast, rest 10-15″

100 easy choice, rest 30-45″

300 with fins as 25 swim / 25 kick on back, 6x through

200 easy choice

** **

**4k Workout**

4x 125 easy swim w/ fins, rest 5-10″

4x 100 easy pull, rest 5-10″

4x 75 as 25 build / 25 easy

8x 25 descend 1-4, 2x on 10-15″ rest

100 easy choice

*Main Set*

4 rounds of 5×100 as:

25 fast / 75 steady, rest 10-15″

25 steady / 25 fast / 50 steady, rest 10-15″

50 steady / 25 fast / 25 steady, rest 10-15″

75 steady / 25 fast, rest 10-15″

100 easy choice, rest 30-45″

3x 100 with fins as 25 swim / 25 kick on back, rest 5-10″

200 easy choice

**3k Workout**

4x 125 easy swim w/ fins, rest 5-10″

4x 100 easy pull, rest 5-10″

4x 75 as 25 build / 25 easy

8x 25 descend 1-4, 2x on 10-15″ rest

100 easy choice

*Main Set*

2 rounds of 5×100 as:

25 fast / 75 steady, rest 10-15″

25 steady / 25 fast / 50 steady, rest 10-15″

50 steady / 25 fast / 25 steady, rest 10-15″

75 steady / 25 fast, rest 10-15″

100 easy choice, rest 30-45″

6x 50 with fins as 25 swim / 25 kick on back, rest 5-10″

200 easy choice

## January 28

Today’s Saturday session is courtesy of Magnolia Masters (The Woodlands, Texas)

**5k Workout**

400 swim

200 kick

200 pull

8x 50 1-4 2x on 15” rest

*Main Set*

4x 150 on 20” rest

6x 100 on base + 10”

3x 150 on 20” rest

5x 100 on base + 5”

2x 150 on 20” rest

4x 100 on base

1x 150 on 20” rest

3x 100 on base -5”

100 easy recovery

When ready:

100 for time

300 cool down

** **

**4k Workout**

400 swim

200 kick

200 pull

8x 50 1-4 2x on 15” rest

*Main Set*

3x 150 on 20” rest

5x 100 on base + 5”

2x 150 on 20” rest

4x 100 on base

1x 150 on 20” rest

3x 100 on base -5”

100 easy recovery

When ready:

100 for time

500 cool down

**3k Workout**

200 swim

200 kick

200 pull

4x 50 1-4 on 15” rest

*Main Set*

3x 150 on 20” rest

4x 100 on base + 5”

2x 150 on 20” rest

3x 100 on base

1x 150 on 20” rest

2x 100 on base -5”

100 easy recovery

When ready:

100 for time

200 cool down

## January 27

**5k Workout**

400 swim

200 kick

400 pull/choice

*Main Set 1*

2x 200 pull on 30” rest

2x 200 pull on 20” rest

2x 200 fins or pull on 10” rest

rest 60”

No gear now; hold same pace below as rest interval drops

2x 100 swim on 15” rest

2x 100 swim on 10” rest

2x 100 swim on 5” rest

*Main Set 2*

Five rounds of

25 fast on 10-15” rest

50 fast on 10-15” rest

75 fast on 10-15” rest

100 fast; then go into

150 easy; choice rest, start next set when ready

200 easy

** **

**4k Workout**

400 swim

200 kick

400 pull/choice

*Main Set 1*

2x 150 pull on 20” rest

2x 150 pull on 15” rest

2x 150 fins or pull on 10” rest

rest 60”

No gear now; hold same pace below as rest interval drops

2x 100 swim on 10” rest

2x 100 swim on 5” rest

*Main Set 2*

Four rounds of

25 fast on 10-15” rest

50 fast on 10-15” rest

75 fast on 10-15” rest

100 fast; then go into

150 easy; choice rest, start next set when ready

100 easy

**3k Workout**

200 swim

200 kick

200 pull/choice

*Main Set 1*

2x 125 pull on 20” rest

2x 125 pull on 15” rest

2x 100 fins or pull on 10” rest

rest 60”

No gear now; hold same pace below as rest interval drops

2x 100 swim on 10” rest

2x 100 swim on 5” rest

*Main Set 2*

Four rounds of

25 fast on 10-15” rest

50 fast on 10-15” rest

75 fast; then go into:

100 easy; choice rest, start next set when ready

300 easy

## January 26

**5k Workout**

1000 easy choice

12 x 25 as 2 build,1 easy on 10” rest

*Main Set*

500, 60” rest

2 x 250, 30” rest

6 x 100, 10” rest

1 x 50 FAST

Rest 90”

Seconds round repeat with choice of pulling gear or fins

500 easy

** **

**4k Workout**

700 easy choice

12 x 25 as 2 build,1 easy on 10” rest

*Main Set*

400, 60” rest

2 x 200, 30” rest

4 x 100, 10” rest

1 x 50 FAST

Rest 90”

Seconds round repeat with choice of pulling gear or fins

500 easy

**3k Workout**

600 easy choice

12 x 25 as 2 build,1 easy on 10” rest

*Main Set*

500, 60” rest

2 x 250, 30” rest

6 x 100, 10” rest

1 x 50 FAST

350 easy

## January 25

**5k Workout**

300 easy

200 pull

100 kick

16x 50 as IM order 25/25 free (fins ok); 10” rest

*Main Set*

3 rounds of:

4x 125 pull on 15” rest

Gear off; then

4x 125 as 100 IM+25 free on 15” rest (fins ok)

Rest 30, then restart round

400 cool down

** **

**4k Workout**

300 easy

200 pull

100 kick

16x 50 as IM order 25/25 free (fins ok); 10” rest

*Main Set*

2 rounds of:

4x 125 pull on 15” rest

Gear off; then

4x 125 as 100 IM+25 free on 15” rest (fins ok)

Rest 30, then restart round

400 cool down

**3k Workout**

300 easy

200 pull

100 kick

16x 50 as IM order 25/25 free (fins ok); 10” rest

*Main Set*

4x 125 pull on 15” rest

Gear off; then

4x 125 as 100 IM+25 free on 15” rest (fins ok)

400 cool down

## January 24

**5k Workout**

400 swim

300 kick

200 swim

100 kick

Fins optional on the above

*Pre-Set*

16x 25 descend 1-4 4x on 10” rest

100 easy

*Main Set*

8x 100 on base

4x 50 easy choice on 20” rest

8x 100 on base

4x 50 easy choice on 20”

8x 100 on base +15 target 3-5 seconds faster/100

4x 50 easy choice on 20” rest

500 cool down

** **

**4k Workout**

400 swim

300 kick

200 swim

100 kick

Fins optional on the above

*Pre-Set*

8x 25 descend 1-4 2x on 10” rest

100 easy

*Main Set*

6x 100 on base

3x 50 easy choice on 20” rest

6x 100 on base

3x 50 easy choice on 20”

6x 100 on base +15 target 3-5 seconds faster/100

3x 50 easy choice on 20” rest

450 cool down

**3k Workout**

300 swim

200 kick

100 swim

Fins optional on the above

*Pre-Set*

8x 25 descend 1-4 2x on 10” rest

100 easy

*Main Set*

5x 100 on base

2x 50 easy choice on 20” rest

5x 100 on base

2x 50 easy choice on 20”

5x 100 on base +15 target 3-5 seconds faster/100

2x 50 easy choice on 20” rest

300 cool down

## January 23

Our first workout is from Coach Jeff Fejfar:

**5k Workout**

300 easy w/fins

4x 50 as 25 build / 25 easy (RI:10)

4x 25 as 1 fast, 1 easy, 1 fast, 1 easy (RI:15)

*Main Set:* (4000)

*Look to pick up pace slightly with each distance cut, 1-2 seconds per 100.

4x 400 (RI:25) bit easier than IM effort

4x 300 (RI:20) about IM effort

4x 200 (RI:15) about HIM effort

4x 100 (RI:10) about Olympic effort

3x 100 kick (RI:10)

100 easy

** **

**4k Workout**

300 easy w/fins

4x 50 as 25 build / 25 easy (RI:10)

4x 25 as 1 fast, 1 easy, 1 fast, 1 easy (RI:15)

*Main Set:* (3000)

*Look to pick up pace slightly with each distance cut, 1-2 seconds per 100.

3x 400 (RI:25) bit easier than IM effort

3x 300 (RI:20) about IM effort

3x 200 (RI:15) about HIM effort

3x 100 (RI:10) about Olympic effort

6x 50 kick (RI:10)

100 easy

**3k Workout**

300 easy w/fins

4x 50 as 25 build / 25 easy (RI:10)

4x 25 as 1 fast, 1 easy, 1 fast, 1 easy (RI:15)

*Main Set:* (2000)

*Look to pick up pace slightly with each distance cut, 1-2 seconds per 100.

2x 400 (RI:25) bit easier than IM effort

2x 300 (RI:20) about IM effort

2x 200 (RI:15) about HIM effort

2x 100 (RI:10) about Olympic effort

12x 25 kick (RI:10)

100 easy