We’ll update this post daily with new workouts. You can enter your swims and register at any time during the challenge.
February 13, 2016
5K Workout
20 x 25 as
5x (3 easy, 1 fast on 10” rest)
Main Set
5K straight for time.
Choice cool down
4K Workout
16 x 25 as
4x (3 easy, 1 fast on 10” rest)
Main Set
4K straight for time.
Choice cool down
3K Workout
12 x 25 as
3x (3 easy, 1 fast on 10” rest)
Main Set
3K straight for time.
Choice cool down
February 12, 2016
5K Workout
400 swim
200 kick
400 pull
Main Set
10 x (125 easy w/fins, rest 10”, 25 fast with fins, rest 15”)
200 choice, rest 60”
10 x 125 pull as 50 easy/25build/50 steady on 20” rest
200 choice, rest 60”
12 x 50 kick as descend 1-3 4x on 20” rest
500 cool down
4K Workout
400 swim
200 kick
400 pull
Main Set
8 x (125 easy w/fins, rest 10”, 25 fast with fins, rest 15”)
100 choice, rest 60”
8 x 125 pull as 50 easy/25build/50 steady on 20” rest
100 choice, rest 60”
12 x 50 kick as descend 1-3 4x on 20” rest
200 cool down
3K Workout
300 swim
200 kick
100 pull
Main Set
6 x (125 easy w/fins, rest 10”, 25 fast with fins, rest 15”)
50 choice, rest 60”
6 x 125 pull as 50 easy/25build/50 steady on 20” rest
500 choice, rest 60”
12 x 50 kick as descend 1-3 4x on 20” rest
200 cool down
February 11, 2016
Today’s main set has an aerobic lead finishing with a best effort 400. Swimming fast at the end of a longer set is different from a standalone TT, particularly when placed within a heavy training block like you are currently in. All that is to say, don’t focus on a PB (particularly if you are an experienced swimmer), just focus on doing your best in this moment. After you finish the workout, please share how it went on FB or twitter.
The 400s leading into the TT should start with at least 40” rest on the first repeat, and all while swimming a moderate effort. For ex, if you swam the first 4 x 400s in 5:20,17,15,12 before the TT, use a send off of 6:00, giving you 40” rest to start and little more as you warm up.
5K Workout
400 easy
200 kick
400 pull
3 continuous rounds of
6 x 25 kick descend 1-3 2x on 10” rest
3 x 50 swim descend 1-3 on 20” rest
Main Set
4 x 400 on base +10”/100 gradual lifting of pace, but well under control
1 x 400 for time
12 x 25 super easy on 15” rest
4 x 125 steady pull or fins on 15” rest
300 easy
4K Workout
400 easy
200 kick
200 pull
2 continuous rounds of
6 x 25 kick descend 1-3 2x on 10” rest
3 x 50 swim descend 1-3 on 20” rest
Main Set
3 x 400 on base +10”/100 gradual lifting of pace, but well under control
1 x 400 for time
12 x 25 super easy on 15” rest
4 x 125 steady pull or fins on 15” rest
200 easy
3K Workout
200 easy
200 kick
200 pull
6 x 25 kick descend 1-3 2x on 10” rest
3 x 50 swim descend 1-3 on 20” rest
Main Set
2 x 400 on base +10”/100 gradual lifting of pace, but well under control
1 x 400 for time
12 x 25 super easy on 15” rest
4 x 125 steady pull or fins on 15” rest
100 easy
February 10, 2016
Today’s session has a moderate main set with a long kick component at the beginning. Good day to have a slight regroup after the fast work on Tuesday.
5K Workout
400 swim
400 pull
200 choice
16 x 25 either IM order or descend 1-4 on 10” rest
Main Set
10 x 100 kick w/fins on 15” rest
200 easy swim; ret 30”
30 x 75 holding a steady pace on 10” rest (i.e. if swimming 1:05, send off is 1:15)
150 easy
4K Workout
400 swim
400 pull
200 choice
16 x 25 either IM order or descend 1-4 on 10” rest
Main Set
6 x 100 kick w/fins on 15” rest
200 easy swim; ret 30”
20 x 75 holding a steady pace on 10” rest (i.e. if swimming 1:05, send off is 1:15)
100 easy
3K Workout
300 swim
200 pull
100 choice
16 x 25 either IM order or descend 1-4 on 10” rest
Main Set
8 x 50 kick w/fins on 15” rest
100 easy swim; ret 30”
16 x 75 holding a steady pace on 10” rest (i.e. if swimming 1:05, send off is 1:15)
100 easy
February 9, 2016
Today’s main set calls for some quicker swimming with shorter intervals. Try to pick a pace for your 50’s that you can hold, but that will challenge you as the sets go on. Good luck!
5K Workout
400 swim
200 kick
400 pull
20 x 25 as 5x (3 build,1 easy on 10” rest)
12 x 50 as 3x (3 x 50 kick descend 1-3 on 15” rest, 1 x 50 build swim on 15” rest)
Main Set
Four rounds of
4 x 25 fast w/fins on on 20” rest
8 x 50 strong on 20” rest
200 easy choice on 60” rest
500 cool down
4K Workout
400 swim
200 kick
400 pull
16 x 25 as 4x (3 build,1 easy on 10” rest)
8 x 50 as 2x (3 x 50 kick descend 1-3 on 15” rest, 1 x 50 build swim on 15” rest)
Main Set
Three rounds of
4 x 25 fast w/fins on on 20” rest
8 x 50 strong on 20” rest
200 easy choice on 60” rest
400 cool down
3K Workout
400 swim
200 kick
400 pull
12 x 25 as 3x (3 build,1 easy on 10” rest)
4 x 50 as (3 x 50 kick descend 1-3 on 15” rest, 1 x 50 build swim on 15” rest)
Main Set
Two rounds of
4 x 25 fast w/fins on on 20” rest
8 x 50 strong on 20” rest
200 easy choice on 60” rest
300 cool down
February 8, 2016
Super Bowl Sunday Hangover Swim
For the intervals below, the 150 is only 5” off of a base send off, but the 300’s are on 5” extra/hundred.
For example, if base is 1:20/100, you have
150 on 1:55
2 x 300 on 4:15
150 on 1:55
5K Workout
400 swim
400 kick
400 pull
16 x 25 descend 1-4 4x on 10-15” rest
Main Set
Three rounds of
150 fins on base -5”
2 x 300 swim on base + 5”/100m
150 fins on base -5”
100 easy on 30” rest
400 cool down
4K Workout
400 swim
400 kick
400 pull
16 x 25 descend 1-4 4x on 10-15” rest
Main Set
Two rounds of
150 fins on base -5”
2 x 300 swim on base + 5”/100m
150 fins on base -5”
100 easy on 30” rest
400 cool down
3K Workout
400 swim
400 kick
400 pull
16 x 25 descend 1-4 4x on 10-15” rest
Main Set
150 fins on base -5”
2 x 300 swim on base + 5”/100m
150 fins on base -5”
100 easy on 30” rest
400 cool down
February 6, 2016
Today’s Saturday session is courtesy of Magnolia Masters (The Woodlands, Texas)
5K Workout
400 swim
200 kick
200 pull
8 x 50 1-4 2x on 15” rest
Main Set
4 x 150 on 20” rest
6 x 100 on base + 10”
3 x 150 on 20” rest
5 x 100 on base + 5”
2 x 150 on 20” rest
4 x 100 on base
1 x 150 on 20” rest
3 x 100 on base -5”
100 easy recovery
When ready:
100 for time.
300 cool down
4K Workout
400 swim
200 kick
200 pull
8 x 50 1-4 2x on 15” rest
Main Set
3 x 150 on 20” rest
5 x 100 on base + 5”
2 x 150 on 20” rest
4 x 100 on base
1 x 150 on 20” rest
3 x 100 on base -5”
100 easy recovery
When ready:
100 for time.
500 cool down
3K Workout
200 swim
200 kick
200 pull
4 x 50 1-4 on 15” rest
Main Set
3 x 150 on 20” rest
4 x 100 on base + 5”
2 x 150 on 20” rest
3 x 100 on base
1 x 150 on 20” rest
2 x 100 on base -5”
100 easy recovery
When ready:
100 for time.
200 cool down
February 5, 2016
Today’s workout is centered around the final set where it calls for you to swim “fast.” In this case you want to be holding a very similar pace from the 25 to the final repeat of the set (75 or 100). With this in mind the opening reps of each round should be controlled and as you add distance you should find yourself becoming challenged, particularly towards the final 25-50 yd/m of the last rep. Take your time between rounds to swim the recovery component of the set (the 150 or 100) nice and easy and start the next round when you feel ready to go. If more rest is needed to stay fast, take it. We want the quality of these reps to remain high. Good luck!
5K Workout
400 swim
200 kick
400 pull/choice
Set 1
2 x 200 pull on 30” rest
2 x 200 pull on 20” rest
2 x 200 fins or pull on 10” rest
rest 60”
No gear now; hold same pace below as rest interval drops
2 x 100 swim on 15” rest
2 x 100 swim on 10” rest
2 x 100 swim on 5” rest
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
Set 1
2 x 150 pull on 20” rest
2 x 150 pull on 15” rest
2 x 150 fins or pull on 10” rest
rest 60”
No gear now; hold same pace below as rest interval drops
2 x 100 swim on 10” rest
2 x 100 swim on 5” rest
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
Set 1
2 x 125 pull on 20” rest
2 x 125 pull on 15” rest
2 x 100 fins or pull on 10” rest
rest 60”
No gear now; hold same pace below as rest interval drops
2 x 100 swim on 10” rest
2 x 100 swim on 5” rest
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
February 4, 2016
In the sets below, rest intervals are set on “base” and “base+X”.
For base intervals, you pick a pace/100, i.e. if you are planning to swim 1:25/100 you may pick a base pace send off of 1:30. With that a “400 on base” would be 6:00 where you might be swimming ~5:40 and getting about 20 seconds rest. In the case of adding 5 or 30 seconds, this is only to the overall send off time. So using the same base of 1:30/100, a 200 on base + 5” is (3:00 + 5”) = 3:05.
5K Workout
400 swim
200 kick
200 pull
12 x 25 descend 1-4 4x on 10” rest
Main Set
400 on base
3 x 200 on base + 5”
1 x 150 on base +30”
4 x 100 on base
rest 60-90”
300 on base
3 x 150 on base +5”
1 x 100 on base +30”
4 x 75 on base
rest 60-90”
200 on base
3 x 100 on base +5”
1 x 50 on base +20”
4 x 50 on base +5”
200 cool down
4K Workout
400 swim
200 kick
200 pull
8 x 25 descend 1-4 4x on 10” rest
Main Set
400 on base
3 x 200 on base + 5”
1 x 150 on base +30”
4 x 100 on base
rest 60-90”
300 on base
3 x 150 on base +5”
1 x 100 on base +30”
4 x 75 on base
200 cool down
3K Workout
300 swim
100 kick
200 pull
8 x 25 descend 1-4 4x on 10” rest
Main Set
300 on base
3 x 150 on base +5”
1 x 100 on base +30”
4 x 75 on base
rest 60-90”
200 on base
3 x 100 on base +5”
1 x 50 on base +20”
4 x 50 on base +5”
200 cool down
February 3, 2016
Today’s workout calls for a mix of three different sets. All the sets have some quality inserted, but the workout is broken up to allow for a less taxing session than the last two days.
5K Workout
Warm Up
400 easy, every 4th 25 backstroke
4 x 150 as 50 kick/100 swim
Set 1
Two rounds of
3 x 50 steady, 1 x 50 fast on 10” rest
2 x 50 steady, 2 x 50 fast on 15” rest
1 x 50 steady, 3 x 50 fast on 20” rest
Rest 30” between rounds
Set 2
Choice of Pulling Gear or Fins
12 x 150 steady effort on 15” rest
Set 3
12 x 50 kick alternating 25fast/25 easy with 25easy/25 fast on 15” rest. If the 50’s take longer than 65 seconds (consistently) use fins for the set
400 cool down
4K Workout
Warm Up
400 easy, every 4th 25 backstroke
2 x 150 as 50 kick/100 swim
Set 1
Two rounds of
3 x 50 steady, 1 x 50 fast on 10” rest
2 x 50 steady, 2 x 50 fast on 15” rest
1 x 50 steady, 3 x 50 fast on 20” rest
Rest 30” between rounds
Set 2
Choice of Pulling Gear or Fins
8 x 150 steady effort on 15” rest
Set 3
12 x 50 kick alternating 25 fast/25 easy with 25 easy/25 fast on 15” rest. If the 50’s take longer than 65 seconds (consistently) use fins for the set
300 cool down
3K Workout
300 easy, every 4th 25 backstroke
2 x 150 as 50 kick/100 swim
Set 1
3 x 50 steady, 1 x 50 fast on 10” rest
2 x 50 steady, 2 x 50 fast on 15” rest
1 x 50 steady, 3 x 50 fast on 20” rest
Set 2
Choice of Pulling Gear or Fins
8 x 125 steady effort on 15” rest
Set 3
12 x 50 kick alternating 25fast/25 easy with 25easy/25 fast on 15” rest. If the 50’s take longer than 65 seconds (consistently) use fins for the set
200 cool down
February 2, 2016
In today’s workout you will see a main set that includes a mixture of shorter steady repeats followed by a longer repeat requiring you to hold the same pace. For example; If you swim 3 x 100 cruise holding 1:30/100, then you will be asked to hold 4:30 for a repeat of 300. Notice the effort change required to hold a relaxed pace over a longer duration. By the end of the set, if you managed to descend the final repeat (i.e. get faster each round), then you’ll know you paced yourself appropriately. If you didn’t, no problem; just take note of where you began to fall off and adjust your effort in future sessions with a similar main set.
5K Workout
1000 choice warm up
Pre Set
6 x 100 w/fins as 50 cruise/25 kick on back/25 build swim on 15” rest
Main Set
3 continuous rounds of:
3 x 100 cruise on 15” rest
300 hold pace same pace as the 3 x 100’s on 30” rest
2 x 100 cruise on 10” rest
200 descend 1-3 by rounds (so each round faster 200 starting at similar effort as 300 on the first round); rest 30”
400 choice cool down
4K Workout
800 choice warm up
Pre Set
4 x 100 w/fins as 50 cruise/25 kick on back/25 build swim on 15” rest
Main Set
3 continuous rounds of:
2 x 100 cruise on 15” rest
200 hold pace same pace as the 2 x 100’s on 30” rest
2 x 100 cruise on 10” rest
200 descend 1-3 by rounds on 30” rest
200 choice cool down
3K Workout
Warm up
300 swim
200 pull
100 kick
Pre Set
5 x 100 w/fins as 50 cruise/25 kick on back/25 build swim on 15” rest
Main Set
2 continuous rounds of:
4 x 50 cruise on 15” rest
2 x100 hold same pace as the 4 x 50
4 x 50 cruise on 15” rest
200 hold same pace as the 4 x 50 on 30” rest
300 choice cool down
February 1, 2016
Today’s main set calls for a mix of work with gear and swimming as well as pace changes within the set that call for a “strong” effort at times. I tend to refer to effort levels as easy, steady, strong, fast, and very fast as opposed to using the term “hard.” When asking for a ‘strong’ effort, it should feel like a solid, sustainable effort that would become challenging if sustained, but if I asked you to go even faster, you could absolutely do so. Feel free to swim easy between rounds during the main set if you feel it will help you out. Happy Swimming.
5K Session
400 swim
300 kick
200 pull
8 x 50 descend 1-4 twice through on 15” rest
Lead Up
4 rounds of
50 kick on 10” rest, 4 x 25 swim descend 1-4 on 10” rest
Main Set
Three rounds of
4 x 125 w/gear (pulling or with fins); 3rd rep strong, rest steady 15” rest
5 x 100 swim, 4th rep strong, rest steady on 10” rest
Rest additional 30-60” between rounds
100+ cool down
4K Session
400 swim
300 kick
200 pull
8 x 50 descend 1-4 twice through on 15” rest
Lead Up
4 rounds of
50 kick on 10” rest, 4 x 25 swim descend 1-4 on 10” rest
Main Set
Two rounds of
4 x 125 w/gear (pulling or with fins); 3rd rep strong, rest steady 15” rest
5 x 100 swim, 4th rep strong, rest steady on 10” rest
Rest additional 30-60” between rounds
100+ cool down
3K Session
300 swim
200 kick
100 pull
8 x 25 descend 1-4 twice through on 15” rest
Lead Up
3 rounds of
2 x 25 kick on 10” rest, 4 x 25 swim descend 1-4 on 10” rest
Main Set
Two rounds of
4 x 100 w/gear (pulling or with fins); 3rd rep strong, rest steady 15” rest
8 x 50 swim, 6th rep strong, rest steady on 10” rest
Rest additional 30-60” between rounds
150+ cool down
