We’ll update this post daily with new workouts. You can enter your swims and register at any time during the challenge.
February 4
20x 25 as: Main Set Choice cool down 16x 25 as: Main Set Choice cool down 12x 25 as: Main Set Choice cool down
5x (3 easy, 1 fast on 10” rest)
5K Straight for time
4x (3 easy, 1 fast on 10” rest)
4K Straight for time
3x (3 easy, 1 fast on 10” rest)
3K Straight for time
February 3
400 swim 4x (50 kick, 4x 25 IM order or 1-4 free) choice rest Main Set 400 easy 400 swim 2x (50 kick, 4x 25 IM order or 1-4 free) choice rest Main Set 300 easy 300 swim 2x (50 kick, 4x 25 IM order or 1-4 free) choice rest Main Set 300 easy
300 pull
200 kick
100 IM or build
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
300 pull
200 kick
100 IM or build
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
200 pull
100 kick
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
February 2
400 swim Main Set 500 cool down 400 swim Main Set 200 cool down 300 swim Main Set 200 cool down
200 kick
400 pull
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
200 kick
400 pull
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 kick
100 pull
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
February 1
500 easy Main Set 6 x 125 pull as 2 easy, 2 moderate, 2 fast on 20” rest 200 easy 500 easy Main Set 6x 125 pull as 2 easy, 2 moderate, 2 fast on 20” rest 200 easy 300 easy Main Set 6x 100 pull as 2 easy, 2 moderate, 2 fast on 20” rest 300 easy
10x 50 as 25 choice / 25 free
5x 200 on base + 20
4x 200 on base + 15
3x 200 on base + 10
2x 200 on base + 5
1x 200 on base
10x 50 as 25 choice / 25 free
4x 200 on base + 15
3x 200 on base + 10
2x 200 on base + 5
1x 200 on base
6x 50 as 25 choice / 25 free
4x 150 on base + 15
3x 150 on base + 10
2x 150 on base + 5
1x 150 on base
January 31
600 easy Main Set 500 cool down 400 easy Main Set 100 cool down 400 easy Main Set 100 cool down
4x 150 as 50 kick / 100 build swim
6x 50 as 25 build / 25 easy
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
2x 150 as 50 kick / 100 build swim
4x 50 as 25 build / 25 easy
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
2x 150 as 50 kick / 100 build swim
4x 50 as 25 build / 25 easy
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
January 30
Today’s workout is from Coach Jeff Fejfar:
4x 125 easy swim w/ fins, rest 5-10″ Main Set 300 with fins as 25 swim / 25 kick on back, 6x through 4x 125 easy swim w/ fins, rest 5-10″ Main Set 3x 100 with fins as 25 swim / 25 kick on back, rest 5-10″ 4x 125 easy swim w/ fins, rest 5-10″ Main Set 6x 50 with fins as 25 swim / 25 kick on back, 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
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″
200 easy choice
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
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″
200 easy choice
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
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″
200 easy choice
January 28
Today’s Saturday session is courtesy of Magnolia Masters (The Woodlands, Texas)
400 swim Main Set 100 easy recovery When ready: 300 cool down 400 swim Main Set 100 easy recovery When ready: 500 cool down 200 swim Main Set 100 easy recovery When ready: 200 cool down
200 kick
200 pull
8x 50 1-4 2x on 15” rest
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 for time
200 kick
200 pull
8x 50 1-4 2x on 15” rest
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 for time
200 kick
200 pull
4x 50 1-4 on 15” rest
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 for time
January 27
400 swim Main Set 1 Main Set 2 200 easy 400 swim Main Set 1 Main Set 2 100 easy 200 swim Main Set 1 Main Set 2 300 easy
200 kick
400 pull/choice
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
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 kick
400 pull/choice
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
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
200 kick
200 pull/choice
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
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
January 26
1000 easy choice Main Set 500 easy 700 easy choice Main Set 500 easy 600 easy choice Main Set 350 easy
12 x 25 as 2 build,1 easy on 10” rest
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
12 x 25 as 2 build,1 easy on 10” rest
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
12 x 25 as 2 build,1 easy on 10” rest
500, 60” rest
2 x 250, 30” rest
6 x 100, 10” rest
1 x 50 FAST
January 25
300 easy Main Set 400 cool down 300 easy Main Set 400 cool down 300 easy Main Set 400 cool down
200 pull
100 kick
16x 50 as IM order 25/25 free (fins ok); 10” rest
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
200 pull
100 kick
16x 50 as IM order 25/25 free (fins ok); 10” rest
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
200 pull
100 kick
16x 50 as IM order 25/25 free (fins ok); 10” rest
4x 125 pull on 15” rest
Gear off; then
4x 125 as 100 IM+25 free on 15” rest (fins ok)
January 24
400 swim Pre-Set Main Set 500 cool down 400 swim Pre-Set Main Set 450 cool down 300 swim Fins optional on the above Pre-Set Main Set 300 cool down
300 kick
200 swim
100 kick
Fins optional on the above
16x 25 descend 1-4 4x on 10” rest
100 easy
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
300 kick
200 swim
100 kick
Fins optional on the above
8x 25 descend 1-4 2x on 10” rest
100 easy
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
200 kick
100 swim
8x 25 descend 1-4 2x on 10” rest
100 easy
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
January 23
Our first workout is from Coach Jeff Fejfar:
300 easy w/fins Main Set: (4000) 3x 100 kick (RI:10) 300 easy w/fins Main Set: (3000) 6x 50 kick (RI:10) 300 easy w/fins Main Set: (2000) 12x 25 kick (RI:10)
4x 50 as 25 build / 25 easy (RI:10)
4x 25 as 1 fast, 1 easy, 1 fast, 1 easy (RI:15)
*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
100 easy
4x 50 as 25 build / 25 easy (RI:10)
4x 25 as 1 fast, 1 easy, 1 fast, 1 easy (RI:15)
*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
100 easy
4x 50 as 25 build / 25 easy (RI:10)
4x 25 as 1 fast, 1 easy, 1 fast, 1 easy (RI:15)
*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
100 easy