2000 yard swim workouts

Our goal is to make your hour of swimming fun and fast without the hassle of trying to figure out what to do each day. New workouts are posted each week. Special workouts are also posted for special days of the year.

Modify, modify, modify! These workouts were written assuming you can swim the four competitive strokes and you bring a pull bouy and kick board to the pool. If not, give it a try anyway or modify what doesn't work for you! Your swim hour should be fun and challenging but not impossible to get through. The only score being kept is you logging a great workout!

If you find the workouts below helpful and fun, please consider sending a little local craft beer our way! Beermo information is posted on the top menu. Hard to top Swami's from Mike M. in SoCal, but it is a good goal.

Beermo update: Beer shipments have doubled thanks to Amelia from NorCal! More Pizza Port. A Scenic Loop for everyone to enjoy in workout # 293! As the can says... Good beer brings good cheer! (and a good swim)

March 8, 2024 beermo update... Thank you Ashly Stacy from Austin TX! Four Shiner IPA's and workout #363. This officially keeps the website in the black for another year!

365 (Plus a few more.... ) Workouts to make your 2000 yards go by quickly!

1. Double Down on the Way Down
(2000 yards. Take 10-20 seconds between each swim.)

150 free
25 breast, 100 swim, 25 breast
25 back, 100 swim, 25 back
25 fly, 100 swim, 25 fly
2 x 150 pull, 150 kick, 2 x 150 pull
50 fly, 50 swim, 50 fly
50 back, 50 swim, 50 back
50 breast, 50 swim, 50 breast
150 free
50 easy

4. Two fast 100s!

250 swim, 100 kick, 250 pull, 100 kick
3 x 100 IM, 2 x 100 pull, 1 x 100 fast, 50 easy
3 x 100 pull, 2 x 100 IM, 1 x 100 fast, 50 easy

6. Lots of kicking.

300 swim, 100 kick, 200 IM, 100 kick, 300 pull
(100 pull, 100 IM, 50 kick ) x 4

7. A quick finish

2 x 50 swim, 2 x 50 pull, 2 x 50 kick, 2 x 50 breast
2 x 50 swim, 2 x 50 pull, 2 x 50 kick, 2 x 50 back
2 x 50 swim, 2 x 50 pull, 2 x 50 kick, 2 x 50 fly
2 x 150 pull, 3 x 100 im, 4 x 50 choice

9. 500 time trial

300 swim, 200 pull, 150 kick, 100 im, 50 swim
500 for time. (Divide by 5 to get average 100 time.)
50 easy
5 x 100 (each 100 faster than avg. 100 time)
50 easy
4 x 25 choice, build up down, easy back

12. Stroke merry-go-round

4 x 100, one lap breaststroke. Breaststroke moves from first length to last length.
4 x 100 with one lap backstroke.
4 x 100 with one lap fly
200 pull, 100 kick, 200 pull, 100 kick
200 im

14. IM is the reward

6 x 100 swim, 100 im
6 x 75 pull, 100 im
6 x 50 kick, 100 im
6 x 25 choice, 100 im
100 im easy

16. Up and downs

100 kick
200 swim, 200 pull, 200 reverse im
200 im, 200 pull, 200 swim
100 swim, 100 pull, 100 reverse im
100 im, 100 pull, 100 swim
100 kick

18. Waitangi Day BACON workout

Breast every 4th length for a 300 swim
A set of 6 x 100 im
Can only use arms for 10 x 50 pull
Only legs kicking for half of each 50 for 10 x 50 kick swim, or swim kick.
Nothing hard for an easy 100.

20. Mindless 2000

10 x 100 alternate swim and pull
6 x (50 kick, 100 im)
100 easy

22. They get shorter

300 swim, 250 pull, 200 im, 150 kick, 100 im
200 swim, 150 pull, 100 im, 50 kick
150 swim, 100 im, 50 kick
100 im, 50 kick
150 choice

24. 250's and finish with fours

4 laps free, 3 laps back, 2 laps brst, 1 lap fly
250 pull
1 lap fly, 2 laps brst, 3 laps back, 4 laps free
5 x 50 kick
4 x 100 im, 4 x 75 pull, 4 x 50 im/free, 4 x 25 choice.

26. Get your heart rate up

2 x (100 swim, 50 kick, 100 im, 50 kick)
100's on an interval. 3 x 100 swim, 3 x 100 pull, 3 x 100 swim each set on a faster interval.
50's on an interval. 3 x 50 swim, 3 x 50 pull, 3 x 50 swim each set on a faster interval
50 easy

29. 10-10-10 (II)

10 x 50 free
10 x 100 alternate im, pull, free
10 x 50 choice

31. 4-4-50-1 fast

4 x 50 swim, 4 x 75 swim, 50 kick, 100 swim
4 x 50 pull, 4 x 75 pull, 50 kick, 100 pull
4 x 50 im down/free back, 4 x 75 im (no free), 50 kick, 100 im
50 easy

33. Altitude workout

6 x 50 swim, 5 x 50 pull, 4 x 50 im order down/free back, 3 x 50 kick
200 IM
6 x 50 swim, 5 x 50 pull, 4 x 50 im order down/free back, 3 x 50 choice (faster interval the second time through)

35. 3-2-1

300 swim, 3 x 100 pull, 3x 100 im
200 swim, 2 x 100 kick, 2 x 100 im
100 swim, 1 x 100 pull, 1 x 100 im
50 swim, 50 kick, 50 choice
50 easy

38. Foot cramp special

6 x 75 swim
6 x 75 pull
50 kick
4 x 50 first length fly, 50 kick
4 x 50 first length back, 50 kick
4 x 50 first length brst, 50 kick
4 x 50 choice
100 easy

40. Kick pyramid

200 back/free, 200 breast/free
50 kick, 100 swim, 50 kick, 150 pull, 50 kick, 200 swim, 50 kick, 150 pull, 50 kick, 100 swim, 50 kick
200 free/back, 200 free/breast
8 x 25 choice

42. Lots of kick for the flactoids

200 swim
3 x 75 swim, 3 x 75 im (skip 1 stroke), 3 x 75 pull
3 x 50 kick
3 x 50 swim, 3 x 50 im (skip 1 stroke), 3 x 50 pull
3 x 50 kick
3 x 25 swim, 3 x 25 im order, 3 x 25 pull
3 x 50 kick

44. Swim pull choice kick

300swim, 3 x 100 pull, 3 x 100 choice
100 kick
200 swim, 4 x 50 pull, 4 x 50 choice
2 x 50 kick
150 swim, 6 x 25 pull, 6 x 25 choice

46. Coffee Cake

200 swim, 200 bck/fr, 200 brst/fr, 50 kick
6 x 100 swim, 50 kick
6 x 50 im down /free back, 50 kick
6 x 50 pull or choice, 50 kick

48. 500 kick!

500 swim
20 x 50 2 kick/2 choice
2 x 100 im
4 x 50 choice
4 x 25 im order

50. Jane's 125's

4 x 125 swim
4 x 125 1st 75 pull
4 x 125 1st 75 kick
4 x 75 1st 75 im

52. Scale down

300, 275, 25 swim
250, 200, 25 pull
200, 175, 25 kick
150, 125, 25 swim
100, 75, 25 im

54. 2 sets of 150s

150 wu
4 x 150, 1st 50 stroke in im order
2 x 50 kick
4 x 150 pull
2 x 50 kick
8 x 50 im/free
50 easy

56. JE

300 swim, 100 pull, 100 kick
2 x 150 swim, 100 pull, 100 kick
3 x 100 im, 100 pull, 100 kick
4 x 75 im, 100 pull, 100 kick

58. Deviled eggs

300 swim every 4th length back
8 x 25 kick
300 swim every 4th length breast
6 x 25 kick
400 pull
4 x 25 kick
9 x 50 im order down, free back
100 easy

61. Four fast swims

250 warm up
200 swim, 200 pull, 200 fast, 100 easy
100 kick, 100 pull, 100 IM fast, 100 easy
100 swim, 100 pull, 100 fast, 100 easy
50 kick, 50 pull, 50 fast, 100 easy

63. Lots of kick

300 swim, 100 kick, 300 pull, 100 kick
200 swim, 50 kick, 200 im, 50 kick
150 swim, 50 kick, 150 pull, 50 kick
100 pull, 50 kick, 100 im, 50 kick

64. An Oldie but A Goodie

400 swim
4x100 swim
300 pull
4x75 pull
200 IM
4x50 IM order
100 Kick
4x25 choice

66. IM refrain

500 swim
200 IM, 100 kick, 100 IM
10 x 50 pull
200 IM, 100 kick, 100 IM
4 x 50 fast down, easy back

68. Saturday

200 swim, 50 kick, 200 pull 50 kick, 200 im, 50 kick
4 x 100 im
6 x 75 pull
8 x 50 choice

71. 71 is the number and workout

7 x 100 free, 1 x 50 kick
7 x 75 pull, 1 x 50 kick
7 x 50 im/free (#4 kick), 1 x 50 kick
7 x 25 im order, 1 x 50 kick
50 easy

73. Two quick sets

4 x 100 free, 4 x 75 pull, 4 x 50 kick, 4 x 25 choice.
4 x 100 im, 4 x 75 pull, 4 x 50 kick/free, 4 x 25 choice.

75. No pull

200 swim, 2 x 100 im, 100 kick
200 im, 2 x 100 swim, 100 kick
Repeat

77. Descending 100's

400 swim, 100 kick
4 x 100 pull descending, 100 kick
4 x 100 swim descending, 100 kick
4 x 100 im descending, 100 easy

79. Sprained Ankle

300 swim, 200 pull, 100 kick
3 x 100 swim, 2 x 100 pull, 1 x 100 im
4 x 75 swim, 3 x 75 pull, 1 x 200 im
25 easy

81. Traditional

300 swim, 3 x 50 kick, 400 pull, 3 x 50 kick
10 x 50 swim
8 x 50 im down, free back
100 easy

82. Three descending

WU-200 swim, 50 kick
150, 125, 100, 75, 50 25 swim, 50 kick
150, 125, 100, 75, 50, 25 IM, 50 kick (add in extra stroke lengths of your choice on the 150 and 125, drop your least favorite strokes at the end.)
150, 125, 100, 75, 50 25 pull, 50 kick
25 easy

84. Biking cool down

15 x 50 (5-free, 5-pull, 5 stroke/free)
10 x 75 (1-kick, 2 swim, 1 kick, 2 pull, 1 kick, 2 im, 1 kick)
5 x 100 (swim, pull, im, pull, swim)

86. Three 10's

10 x 100 alternate swim, pull (descending)
100 kick
10 x 50 im down, free back
100 kick
10 x 25 choice
50 easy

88. Fives

5 x 200 swim, pull, kick, im, swim
5 x 50 choice
5 x 100 swim, pull, kick, im, swim
5 x 50 choice

91. Descend 1-3

3 x 100 swim, 3 x 100 pull, 3 x 100 im
4 x 50 kick
6 x 50 swim, 6 x 50 pull, 6 x 50 im/free (descend each set of 50's 1-3)

93. Predict this Evan!

500 swim
5 x 25 kick, 10 x 25 pull, 5 x 25 kick
600 im middle 50 of each stroke kick.
16 x 25 choice

94. Easy 900 to start

100 swim, 100 first length back, 100 first and last length back.
100 swim, 100 first length breast, 100 first and last length breast.
100 swim, 100 first length back, 100 first and last length fly
20 x 50. 4 kick, 4 choice, 4 pull, 4 choice, 4 im/free
100 easy

96. 9's and 6's for #96

9 x 100 (3 swim, 3 pull, 3 im)
6 x 75 (2 swim, 2 pull, 2 im)
9 x 50 (3 swim, 3 kick, 3 pull)
6 x 25 (2 swim, 2 kick, 2 stroke)
50 easy

98. When it is a tough day to get in

20 x 50 (10 swim, 10 pull)
10 x 25 alternate kick and swim
10 x 50 (stroke down, free back)
10 x 25 alternate kick and swim

100. 100 x 20 for 100!

4 x 100 alternate 100 swim, 100 pull
4 x 100 rotate breaststroke through each 100 by 25's.
4 x 100 rotate backstroke through each 100 by 25's.
4 x 100 rotate fly through each 100 by 25's.
4 x 100 alternate 100 kick, 100 pull

102. Almost Jane's favorite

3 x 200 (swim, stroke/free, IM)
100 kick no board
6 x 100 (2 x swim, 2 x stroke/free, 2 x 100 IM)
100 kick
12 x 50 (4 x swim, 4 x choice, 4 x im/free)

104. Donner Lake

2000 open water swim

106. A bunch of 50's

6 x 50 swim
5 x 50 breast/free
4 x 50 back/free
3 x 50 fly/free
100 kick
6 x 50 pull
5 x 50 fly/free
4 x 50 back/free
3 x 50 breast/free
100 kick

109. Long course in Salt Lake

200 swim, 200 pull, 100 kick, 200 pull, 200 swim
8 x 50 im order, 100 kick, 8 x 50 choice
200 im cool down

111. Bill skipped this one

8 x 100 swim
8 x 75 pull
8 x 50 im/free
8 x 25 kick

113. Where's Evan?

6 x 100 swim, 6 x 50 pull, 6 x 25 kick
5 x 75 pull, 4 x 75 im, 3 x 75 kick
50 easy

2. 10-10-10

10 x 50 warm-up. Swim 50, pull 50, kick 50 until you finish 10.
10 x 100 IM with 10-20 seconds between each swim.
10 x 50 warm-down. Swim 50, pull 50, kick 50 until you finish 10.

3. Kick it off right!

100 kick, 300 swim, 100 kick, 300 pull, 100 kick.
4 x 100 IM (20 sec. between swims)
4 x 75 pull (15 sec. between swims)
4 x 50 choice (10 sec. between swims)
4 x 25 easy down, fast back
100 easy

5. Three eights

800 warm-up
8 x 100 (2 IM, 2 Pull, 2 kick, 2 choice)
8 x 50 (x 2)IM order down, freestyle back. (fly/free, back/free, breast/free, free/free)

8. Finish with fast fives

200 swim, 100 kick, 150 swim, 75 kick, 100 swim, 50 kick, 50 swim, 25 kick
200 pull, 100 im, 150 pull, 75 fly, 100 pull, 50 back, 50 pull, 25 breast
5 x 25 fly, 5 x 25 back, 5 x 25 breast, 5 x 25 free

10. 10's for the 10th.

10 x 100 swim, pull, kick by 100's
10 x 75 im (no free)
10 x 25 choice

11. Quick in and out.

500 swim warm-up
250 pull, 100 kick, 250 pull, 100 kick
3 x 100 im, 3 x 75 pull, 3 x 50 choice, 3 x 25 fast, easy, fast
50 easy

13. The workout with 100 fly

100, 75, 50, 25 freestyle. Repeat breast, back, fly, pull, kick.
10 x 50 choice

15. When frog visits

300 swim, 50 kick, 100 im, 50 kick
300 pull, 50 kick, 100 im, 50 kick
3 x 75 (1st lap breast on 1st lap, 2nd lap breast on 2nd lap, 3rd lap breast on 3rd lap.)
3 x 75 (rotate back through by lap)
3 x 75 (rotate fly though by lap)
3 x 75 choice
4 x 25 fast/easy choice

17. Kick and fly

200 swim, 200 pull, 25 fly, 50 kick, 25 fly
175 swim, 175 pull, 25 fly, 50 kick, 25 fly
150 swim, 150 pull, 25 fly, 50 kick, 25 fly
125 swim, 125 pull, 25 fly, 50 kick, 25 fly
100 swim, 100 pull, 25 fly, 50 kick, 25 fly

19. Two pyramids

150 w/u, 2 x 100 im 3 x 50 kick, 4 x 25 choice, 3 x 50 kick, 2 x 100 im, 1 x 150 choice
100 swim, 150 pull, 2 x 200 im, 150 pull, 100 swim

21. A few dozen

400 swim
12 x 50 alternate 50 im order down/free back
12 x 25 kick stroke down, free back
12 x 50 alternate 50 pull/50 free
100 easy

23. Fun and easy

6 x 150, every 3rd length rotates.. back, breast, fly, kick, pull, choice.
3 x 100 im, 3 x 100 pull, 3 x 100 choice
3 x 50 im/free, 3 x 50 pull, 3 x 50 choice
50 easy

25. Evan's workouts are hard

500 wu
5 x 200 pull
5 x 100 free

27. A bunch of 75's

8 x 75 swim, 7 x 75 pull, 6 x 75 im (no free), 5 x 75 mixed kick and free.
50 easy

28. Alternating 100's

500 swim
6 x 100 alternate 100 pull, 100 kick
9 x 100 alternate 100 im, 100 pull

30. 30 25's

300 swim, 50 kick, 200 pull, 50 kick
30 x 25: 2 x (3 fly, 3 back, 3 brst, 3 free, 3 kick)
2 x 150 swim, 50 kick, 2 x 100 pull, 50 kick
50 easy

32. Choose the finish

200 swim, 100 kick, 100 pull, 200 swim
200 im, 100 kick, 100 pull, 200 im
10 x 50 choice
10 x 25 fast down, easy back choice
50 easy

34. Stroke Pyramid and Fives

200 free, 100 back, 50 breast, 25 fly
25 fly, 50 breast, 100 back 200 free
5 x 100 im, 5 x 75 pull, 5 x 50 free, 5 x 25 choice

36. Distance swimmer's dream

2000 swim

37. Hodge Podge

500 swim
5 x 100 pull
150 kick
3 x 75. brst free brst, free brst free, free free brst.
3 x 75 same rotating back through the 75's
8 x 50 choice

39. Saturday special

300 swim, 100 kick, 300 pull, 100 kick
200 swim, 50 kick, 200 pull, 50 kick
100 swim, 25 kick, 100 pull, 25 kick
8 x 50 stroke down, free back
50 easy

41. No fly day

250 swim, 50 kick, 250 pull, 50 kick
3 x 200 no fly im. (75 back, 50 brst, 75 free)
6 x 125 alternate 1 x pull and 1 x 125 no fly im (50 back, 25 brst, 50 free) and 1 x 125 kick
50 easy

43. All fours

4 x 25 kick
4 x 125, first and last lap back
4 x 125, first and last lap breast
4 x 50 choice
4 x 75, first and last lap back
4 x 75, first and last lap breast
4 x 25 kick

45. Countdown

400 swim, 4 x 50 pull, 4 x 50 choice
300 swim, 3 x 50 pull, 3 x 50 choice
200 swim, 2 x 50 pull, 2 x 50 choice
100 swim, 1 x 50 pull, 1 x 50 choice

47. Change of pace

500 swim
6 x 75 swim 2nd lap fast, 200 pull, 100 kick
6 x 75 first two lengths in im order, 200 pull, 100 kick (2) x 50 fly, 25 free, 50 back, 25 free, 50 breast, 25 free )

49. Almost got it right

4 x 125 warm-up
4 x 125 1st 50 im order
4 x 125 1st 50 kick
4 x 125 1st 50 pull

51. Alternate

500 swim
8 x 100 alternate swim and pull
2 x 100 im
8 x 50 alternate swim and pull
2 x 50 im

53. A quick one

100 wu
8 x 100 swim
6 x 100 pull
4 x 100 im
100 wd

55. All 5's

5 x 100 swim, pull, kick, im, swim
5 x 75 swim, pull, kick, im, swim
5 x 50 swim
5 x 50 pull
5 x 50 kick
5 x 50 im/free
5 x 25 swim alternate fast/easy

57. Almost the same

300 swim, 100 pull, 100 kick
2 x 150 swim, 2 x 100 pull
4 x 100 im, 100 kick
8 x 50 choice/free, 100 pull

59. Three times

3 x 150 swim, 150 pull, 50 kick
3 x 100 swim, 100 pull, 100 im, 50 kick
3 x 50 easy choice

60. 400 reverse IM day

4 x 100 free
4 x 25 kick
4x 100 two to four lengths breast
4 x 50 pull
4 x 100 two to four lengths back
4 x 25 kick
4 x 100 im

62. Last lap

4 x 125 last lap in reverse im order (free, breast, back, fly)
100 kick, 2 x 100 pull,
4 x 75 last lap in reverse im order
2 x 50 kick, 4 x 50 pull
4 x 50 last lap in reverse im order
4 x 25 kick, 8 x 25 pull
4 x 25 reverse im order

65. Wind it down

300 swim, 6 x 50 im order down, free back
250 pull, 5 x 50 kick
200 im, 4 x 50 im order down, free back
150 pull, 3 x 50 kick
100 im, 2 x 50 im order

67. Carousel

100 swim, 100 pull, 100 kick, 100pull, 100swim
10 x 25 choice
100 im, 100 pull, 100 kick, 100 pull, 100 im
10 x 25 choice
100 swim, 100 pull, 100 kick, 100pull, 100swim

69. Basic swimming

2 x (200 swim, 50 kick, 200 pull, 50 kick)
5 x 100 im
10 x 50 choice

70. Kick between

4 x 100 swim, 25 kick between each
4 x 100 pull, 25 kick between each
4 x 100 im, 25 kick between each
4 x 50 pull, 50 easy
4 x 50 swim, 50 easy

72. 25 75's

5 x (5x75) (Fly, back, breast, pull, kick x 5). 1st round 1 lap stroke, 2nd round 2 laps stroke, 3rd round 3 laps stroke, 4th round 2 laps stroke, 5th round 1 lap stroke.
150 easy

74. Simple and quick

1000 swim w/u
2 x (100 kick, 200 pull, 200 im (stroke/free))

76. Almost a repeat

200 swim, 2 x 100 pull, 100 kick
200 im, 2 x 100 im, 100 kick
200 swim, 2 x 100 pull, 100 kick
200 im, 2 x 100 im, 100 easy

78. 3-2-1

300 swim, 3 x 100 pull, 3 x 100 im, 1 x 50 kick
200 swim, 2 x 100 pull, 2 x 100 im, 1 x 50 kick
100 swim, 100 pull, 100 im, 1 x 50 kick
50 easy

80. 80 25's

400 reverse IM broken at 25's
16 x 25 pull, swim, swim, pull
300 reverse IM broken at 25's
12 x 25 kick, swim, swim, kick
200 reverse IM broken at 25's
8 x 25 pull, swim, swim, pull
100 reverse IM broken at 25's
4 x 25 kick, swim, swim, kick

83. Back, slow and out of shape

100 swim, 100 pull, 50 kick
150 swim, 150 pull, 50 kick
200 swim, 200 pull, 50 kick
150 swim, 150 im, 50 kick
100 swim, 100 im, 50 kick
3 x 50 choice, 50 kick
3 x 50 choice

85. When you don't have much time

1000 swim
200 kick, 200 pull, 200 im
100 kick, 100 pull, 100 im
100 easy

87. All Business

7 x 100 swim, 100 kick
6 x 100 pull, 100 kick
5 x 100 IM

89. Downhill

300 swim, 200 pull, 100 im, 50 kick
250 swim, 150 pull, 100 im, 50 kick
200 swim, 100 pull, 100 im, 50 kick
150 swim, 50 pull, 100 im, 50 kick

90. Even's fast

2 x 100 swim, pull, kick, im
(evens fast) 5 x 75 swim, 5 x 75 pull, 5 x 75 im
75 easy

92. Evan was bored

300 swim warm up
25 kick, 50 swim, 25 kick
100 swim, 25 kick, 100 swim
25 kick, 50 swim, 25 kick
100 swim, 25 kick, 100 swim
75 pull, 100 im, 75 pull
200 im, 75 pull, 200 im
75 pull, 100 im, 75 pull
75 easy

95. Can't predict this even if you write it

25, 50, 75, 100, 75, 50, 25 swim
100 kick
25, 50, 75, 100, 75, 50, 25 pull
100 kick
25, 50, 75, 100, 75, 50, 25 im. (add one stroke up to 100 im, then lose one stroke going down.)
4 x 75 kick, swim, pull, choice
4 x 50 swim, kick, pull, choice
4 x 25 kick, swim, pull, choice

97. Quick and easy

10 x 75. (2 breast/free/breast, 2 back/free/back, 2 fly/free/fly, 2 back/free/back, 2 breast/free/breast.)
20 x 50 (10 pull, 5 kick, 5 pull)
10 x 25 choice down free, choice easy back

99. 9 and 9 (and 9 and 9) for 99

100 easy
9 x 75 (3 free, 3 pull, 3 choice
9 x 50 (descend 1-3, 4-6, 5-9)
9 x 25 choice stroke
9 x 50 kick odd, pull even
100 easy

101. Jane's favorite

3 x 200 (swim, pull, IM)
100 kick
6 x 100 (2 x swim, 2 x pull, 2 x 100 IM)
100 kick
12 x 50 (4 x swim, 4 x pull, 4 x im/free)

103. So sore

300 swim, 50 kick
2 x 150 pull, 50 kick
3 x 100 im, 50 kick
4 x 75 swim, 50 kick
6 x 50 pull
12 x 25 im/free

105. Every 3rd

6 x 125 every 3rd pull
100 kick
6 x 75 every 3rd kick
100 pull
6 x 50 every 3rd im
100 im
6 x 25 every 3rd choice
50 easy

108. Swim with Amy

300 swim, 3 x 100 im, 3 x 100 pull
2 x 75 kick
6 x 50 pull, 3 x 100 im, 6 x 50 choice
50 easy

110. "Smokin"

225 swim, 75 kick, 225 pull, 75 kick
2 x (175 swim, 75 im, 175 pull, 75 im (no free))
125 swim, 25 kick, 125 pull, 25 kick
100 easy

112. When the smoke clears

8 x 125 last lap reverse im order
8 x 75 first lap im order (option to pull frees)
8 x 50 odd pull, even kick

114. Jane's idea of fun

500 wu
2 x 175 pull, 150 kick
2 x 175 im, 150 kick
500 for time

117. Same front end

4 x 125 swim
5 x 100 pull
2 x 50 kick, 2 x 75 im
5 x 50 pull
2 x 50 kick, 2 x 75 im
5 x 50 choice

119. Belly full of tuna

300 swim, 300 pull
250 swimm, 250 pull
200 im, 2 x 100 im
150 kick, 150 swim
100 kick, 100 swim

121. six 300's

200 swim, 100 pull
200 breast/free, 100 pull
200 back/free, 100 pull
200 fly/free, 100 pull
200 kick, 100 pull
200 im order down, free back, 100 free
200 choice cool down

124. Four times

4 x 150 swim, 125 pull, 100 im, 75 pull, 50 kick

125. October 2nd, 10-2

10 x 100, 2 swim, 2 pull, 2 kick, 2 back/free, 2 breast/free
2 x 75 IM
10 x 50 2 swim, 2 pull, 2 kick, 2 back/free, 2 breast/free
2 x 75 IM
200 choice cool down

127. Eights and twos

8 x 50 free
2 x 50 kick
8 x 75 pull
2 x 50 kick
8 x 100 (2 x swim, im, pull, im)

129. Three broken 500's

6 x 50 choice/free warm-up
200 swim, 150 pull, 100 im, 50 kick
200 pull, 150 swim, 100 im, 50 kick
200 im, 150 pull, 100 swim, 50 kick
4 x 50 choice/free cool down

131. Too much chlorine

600 swim, every 4th length stroke, 4 x 25 kick
6 x 75 pull, 4 x 25 kick
6 x 60 im order down, free back, 4 x 25 kick
4 x 50 easy choice

133. IM Glad it's Friday

400 reverse IM broken as needed
2 x 300, one IM, one choice
3 x 200, one IM, two choice
4 x 100, one IM, three choice

134. Don't puke the fortune cookie.

200 swim, 100 kick, 200 im
10 x 100 alternate swim and pull
100 kick
8 x 50 alternate choice odd, pull evens

136. IM pyramid

5 x 75 swim, 125 kick
5 x 75 pull, 125 kick
100 IM, 200 IM, 300 IM, 200 IM, 100 IM

138. 800 IM, sort of

250 swim, 100 kick, 250 pull, 100 kick
"800 IM broken by 50's stroke/free". 4 x 50 fly/free, 4 x 50 back/free, 4 x 50 breast/free, 4 x 50 free
150 swim, 100 kick, 150 pull, 100 kick

140. Just a workout

200 swim, 50 k, 200 pull, 50 k, 200 IM, 50 k, 200 pull, 50 k, 200 swim
4 x 75 swim
4 x 50 IM/free
4 x 75 pull

142. Susan's not sick anymore

100 swim
4 x 75 free, back, free
4 x 75 free, breast, free
4 x 75 pull
4 x 75 fly, free, free
4 x 75 pull
4 x 75 kick/swim your choice
4 x 25 fast down, easy back

145. Honor the veterans

500 swim wu
4 x 75 swim, 2 x 75 kick, 4 x 75 swim
4 x 50 pull, 2 x 50 kick, 4 x 50 pull
4 x 25 swim, 2 x 25 kick, 4 x 25 swim

147. Altitude

250 swim
2 x 100 swim, 2 x 50 kick
2 x 100 pull, 2 x 50 kick
3 x 75 swim, 3 x 25 kick
3 x 75 im, 3 x 25 kick
4 x 50 pull, 4 x 50 im/free
250 easy

149. Asymmetry

8 x 50 free, 8 x 50 pull, 8 x 50 im/free
3 x 75 free, 3 x 75 im, 4 x 75 alternate kick/pull
50 easy

150. 150's for the 150th!

6 x 150 swim, 100 kick
2 x 150 pull, 1 x 150 im (no free), 100 kick
2 x 150 pull, 1 x 150 im easy

152. Thanksgiving tile day

200 swim, 4 x 50 swim, 200 swim
4 x 25 kick
200 pull, 4 x 50 pull, 200 pull
4 x 25 kick
200 im, 4 x 50 im/free, 200 im

154. Just three things

6 x 50 swim, 5 x 50 pull, 4 x 50 kick
6 x 75 swim, 6 x 75 pull, 6 x 25 kick
8 x 25 choice

156. Illinois swim

15 x 75 (5 x swim, 4 x pull, 3 x kick, 2 x IM, 1 easy)
15 x 25 (5 x swim, 4 x pull, 3 x kick, 2 x IM, 1 easy)
10 x 50 choice

158. North Carolina Special

6 x 100 swim, 4 x 25 kick
8 x 75 pull, 4 x 25 kick
10 x 50 IM down, free back, 4 x 25 kick

159. Kick and swim

300 swim, 450 (kick 25 swim 50), 300 pull
200 IM, 300 (kick 25 swim 50), 200 swim
10 x 25 choice fast, back easy

161. Left to their own vices...

500 swim
10 x 75 (4 swim, 3 kick, 2 IM, 1 sprint)
10 x 50 (4 swim, 3 kick, 2 IM, 1 sprint)
10 x 25 (4 swim, 3 kick, 2 IM, 1 sprint)

163. Floatation finish

25, 100, 75, 50, 25 Swim
5 x 25 kick
5 x 100 alternate 100 IM, 100 free
5 x 25 kick
10 x 50 swim
25, 100, 75, 50, 25 pull

165. Christmas Brunch

3 x 300. (300 stroke/free, 300 IM split at 25's, 300 choice)
Eat a mandrin slice.
3 x 200 (Alt 200 pull, 200 kick)
Eat a mandrin slice.
3 x 100 (Alt 100 swim, 100 kick)
Eat a mandrin slice.
8 x 25 choice

167. Am I Evan?

4 x150 alternating 150 swim, 150 pull
4 x 100 alternating 100 im, 100 pull
8 x 75 alternating 75 choice, fast, broken at the 50 followed by 75 easy.
8 x 50 alternating 50 kick, 50 choice

169. Quick one

600 swim every 3rd lap stroke choice
4 x 25 kick
8 x 75 first 25 of each in IM order
4 x 25 kick
8 x 75 pull

171. 8:30 always better than 8:00

200 swim, 200 pull, 200 swim
6 x 50 50 kick, 50 choice
150 pull, 150 kick, 150 pull
6 x 50 alternate 50 hard, 50 easy
100 IM, 100 swim, 100 IM
50 easy

173. Something simple

500 warm up swim
10 x 100 (100 kick, 3x 100 pull, 100 kick, 3 x 100 IM, 100 kick, 100 choice)
10 x 50 (50 kick, 3x 50 pull, 50 kick, 3 x 50 IM, 50 kick, 50 choice)

175. Sam wants to be fast

8 x 50 swim, 100 im
8 x 50 pull, 100 im
8 x 50 IM/free, 100 im
12 x 25, one kick, one fast, one easy, repeat.
200 choice easy

177. 177 for the 177th

1 x 425 swim
7 x 150 (swim, pull, kick, im, kick, pull, swim)
7 x 75 (2 x swim, 2 x pull, 2 x im, 1 x choice)

179. Just four sets...

8 x 75 swim
8 x 50 alternate kick/swim
8 x 75 pull
8 x 50 alternate im/free, free

181. Eight hard 50's

400 swim
8 x 50 (alternate 50 kick, 50 im/free)
400 pull
8 x 50 swim hard
4 x 100 im

183. Half and faster for HALF WAY!

Swim, 200, 2 x 100 (faster), 4 x 50 (faster)
100 kick
Pull, 200, 2 x 100 (faster), 4 x 50 (faster)
2 x 50 kick (faster)
IM, 200, 2 x 100 (faster), 4 x 50 choice

186. Sometimes boring is good

10 x 100 swim, #5 and 10 kick.
10 x 100 alternate 100 pull, 100 im

187. Don't want a challenge

600 swim
100 kick
6 x 100 alternate 100 im/100 pull
4 x 25 kick
24 x 25 (4 pull, 2 kick, 4 swim, 2 kick, 4 IM order, 2 kick, 6 choice)

190. Lots of 4's

300 swim
4 x 100 kick, pull, pull, kick
4 x 100 pull, im, im, pull
4 x 100 swim, kick, pull, im
4 x 50 descend 1-4, 50 easy
4 x 50 choice, 50 easy

192. No IM?

200 IM (no fly)
150 swim, 150 pull, 100 kick
200 IM (no back)
2 x 75 swim, 2 x 75 pull, 2 x 50 kick
200 IM (no breast)
3 x 50 swim, 3 x 50 pull, 4 x 25 kick
200 IM (no free)

194. Spring ahead, lose some rest

400 swim
4 x 50 kick (im down, free back)

The following three sets are done on intervals that get 5 or 10 seconds faster on #2 and #3.

3 x 75 IM, 3 x 75 pull, 3 x 75 free
3 x 50 IM, 3 x 50 pull, 3 x 50 free
3 x 25 im order, 3 x 25 pull, 3 x 25 free
50 easy

115. Short and sweet

3 x 150 swim, 100 pull, 50 kick
3 x 150 (swim or pull), 100 im, 50 kick
200 im easy

116. When only you show up

4 x 125 swim
5 x 100 pull
4 x (2 x 50 kick, 2 x 75 im)

118. Swim the date (really 9-13-21)

9 x 100 swim, pull, kick
12 x 50 im/free
20 x 25 fast down, easy back, all choice

120. In a hurry

1000 swim
300 pull
200 im (stroke/free)
300 pull
200 im (stroke/free)

122. Countdown

400 im (no fly) warm-up, 4 x 100 pull
300 im (no fly), 3 x 100 kick
200 im, 2 x 100 pull
100 im, 100 kick

123. Evan's back

6 x 75 free
6 x 50 alternate 50 pull, 50 im/free
6 x 25 choice
200 im
6 x 75 pull
6 x 50 alternate 50 free, 50 im/free
6 x 25 choice

126. Two times

2 x 300 (300 swim, 300 pull)
2 x 250 (5 x 50 pull, 5 x 50 kick alternating)
2 x 200 IM
2 x 150 (3 x 50 pull, 3 x 50 swim alternating)
2 x 100 (100 swim, 100 im)

128. long, short, mixed

200 swim, 200 pull, 200 im, 50 kick
4 x 50 swim, 4 x 50 pull, 4 x 50 im order, 50 kick
2 x 50 swim, 100 swim
2 x 50 pull, 100 pull
4 x 50 im/free
100 kick

130. Fall is here

500 swim, 2 x 50 kick
2 x 200 im, 2 x 50 kick
400 pull, 2 x 50 kick
2 x 100 im, 2 x 50 kick
4 x 50 choice down, free back cool down.

132. Some hard 100's

8 x 50 warm-up choice down, free back.
3 x 100 swim on interval of choice, 50 kick
3 x 100 pull Interval 5 sec. faster, 50 kick
3 x 100 swim interval another 5 seconds faster, 50 kick
3 x 100 im descending, 50 kick
8 x 25 cool down choice down, free back.

135. Swimmin in the rain

600 swim
4 x 100 pull
4 x 100 swim odds, choice evens
4 x 75 pull
4 x 75 swim odds, choice evens

137. Three sets

400 swim, 100 kick, 300 pull, 100 kick
200 IM, 50 kick, 100 im, 50 kick, 200 im
2 x 75 swim, 4 x 50 pull, 2x 75 choice

139. Straight and broken

4 x 25 swim, 100 swim
4 x 50 stroke/free, 200 IM
4 x 75 swim, 300 pull
4 x 100 swim, 400 kick/free

141. Two sets and some choice 50's

5 x 50 choice
2 x 100 swim, 3 x 75 pull, 4 x 50 im/free, 5 x 25 kick
2 x 100 im, 3 x 75 pull, 4 x 50 swim, 5 x 25 kick
5 x 50 choice

143. The number of the day... 8

8 x 50 swim/choice
8 x 100 alternate pull and IM
8 x 50 alternate pull and kick
8 x 50 fast/easy

144. Three pyramids

25, 50, 75, 100, 200, 100, 75, 50, 25 Free
50 kick
25, 50, 75, 100, 200, 100, 75, 50, 25 IM
50 kick
25, 50, 75, 100, 200, 100, 75, 50, 25 Pull
50 kick
50 easy

146. Just workout 146

300 swim, 2 x 50 kick, 300 pull, 2 x 50 kick
200 im, 2 x 50 kick, 200 im, 2 x 50 kick
100 im, 2 x 25 kick, 100 im, 2 x 25 kick
7 x 50 choice

148. Colorado Springs Special

6 x 75 free
8 x 50 pull
10 x 25 kick
8 x 50 im/free
6 x 75 choice
50 easy

151. Lots of kicking

300 swim, 100 kick, 300 pull, 100 kick
200 im, 50 kick, 200 im, 50 kick
100 pull, 50 kick, 100 pull, 50 kick
8 x 50 choice

153. Reverse it if you want

400 im pyramid, (200 im + 200 reverse im)
100 kick
400 im pyramid, (200 im + 200 reverse im)
100 kick
125 pull, 2 x 75 swim, 125 pull
2 x (75 pull, 2 x 50 swim, 75 pull)
100 easy

155. End feels like a workout

5 x 100 alternate 100 choice, 100 kick
1 x 100 breast/free
2 x 100 back/free
3 x 100 free
4 x 100 pull
5 x 100 IM

157. Rotating 100's

4 x 100 pull
4 x 100 one lap breast, rotating through 1-4
4 x 100 one lap back, rotating through 1-4
4 x 100 one lap fly, rotating through 1-4
8 x 50 alternate 50 kick, 50 free

160. Bookends

125, 100, 57, 50, 25 swim
5 x 25 kick
5 x 100 alternate 100 IM, 100 swim
5 x 25 kick
10 x 50 swim
125, 100, 57, 50, 25 pull

162. Finishing kick

300 swim
3 x 100 pull, 3 x 100 IM, 100 kick
300 IM, 3 x 100 pull, 6 x 50 swim
100 kick

164. 25 strokes

4 x 100 pull
4 x 100 (25 breast, 75 free)
4 x 100 (25 back, 75 free)
4 x 100 (25 fly, 75 free)
8 x 50 alternate kick/choice

166. Know where your AED machine is

Swim 175, 125, 75, 25
5 x 50 kick
3 x 100 easy, hard, easy by 100's
3 x 50 easy, hard, easy by 50's
3 x 100 pull easy, hard, easy by 100's
3 x 50 pull easy, hard, easy by 50's
3 x 100 im easy, hard, easy by 100's
3 x 50 stroke/free, easy, hard, easy by 50's

168. 200's not as bad when broken

200 swim
2 x 100 breast down, free back
200 back down, free back
2 x 100 fly down, free back
200 im
8 x 50 kicking 1 lap of each 50.
8 x 50 pull
4 x 50 choice

170. Six 300's

300 swim
2 x 150 pull, 3 x 100 IM, 100 kick
4 x 75 pull, 6 x 50 IM down, free back, 100 kick
12 x 25, fast choice down, easy back

172. 24 x 75 for some fun

6 x 75 free, 50 kick
6 x 75 pull, 50 kick
6 x 75 first lap in IM order, 50 kick
6 x 75 descend 1-3, 4-6. 50 kick
6 x 25 fast choice down, easy back

174. Pick some odd intervals

6 x 100 (2 swim, 2 IM, 2 swim)
4 x 25 kick
8 x 75 (3 pull, 2 IM, 3 pull)
4 x 25 kick
12 x 50 (3 swim, 3 pull, 3 IM, 3 choice)

176. Back from vacation, ouch

7 x 100 (2 swim, 3 pull, 2 swim)
7 x 100 (2 pull, 3 IM, 2 pull)
6 x 50 (2 fast, 2 kick, 2 fast)
6 x 50 (2 easy, 2 kick, 2 easy)

178. Just two sets...

16 x 75 (4 swim, 4 pull, 4 kick, 4 im)
16 x 50 (4 swim, 4 im/free, 4 pull, 4 im/free)

180. Three pyramids

4 x 150 (swim, pull, pull, swim)
6 x 100 (swim, pull, im, im, pull, swim)
8 x 75 (swim, im, kick, kick, pull, pull, im, swim)
4 x 50 choice

182. 800 reverse IM

200 free, 50 kick, 200 pull, 50 choice
200 brst, 50 k, 2 x 100 pull, 50 choice
200 back, 50 k, 4 x 50 pull, 50 choice
200 fly (broken as needed), 50 k, 8 x 25 pull, 50 choice

184. Altitude is a killer

8 x 100 (3 swim, 1 kick, 3 pull, 1 IM
8 x 75 (2 swim, 1 kick, 2 im, 1 kick, 2 swim)
8 x 50 (3 swim, 2 kick, 3 pull)
8 x 25 (4 swim, 2 kick, 2 choice)

185. Straight then broken

250 swim, 200 IM, 150 pull, 100 kick
6 x 50 stroke/free
5 x 50 swim, 2 x 100 im, 3 x 50 pull, 4 x 25 kick
6 x 50 choice

188. That's brisk baby!

6 x 100 swim
2 x 50 kick
12 x 100 (2 x pull, 2 x IM, 2 x swim) x 2
2 x 50 kick

189. Cloudy day

Swim-200, 2 x 100, 4 x 50, 2 x 100, 200
4 x 25 kick, 4 x 100 im, 4 x 25 kick
5 x 75 pull, 25 easy

191. Geenland is melting!

4 x 100 swim, 50 kick
5 x 75 pull, 50 kick
6 x 75 im, 50 kick
5 x 75 pull, 50 kick
50 easy

193. Two fast 50's

4 x 150 free
4 x 125 pull
4 x 100 IM
4 x 75 kick
4 x 50 odd fast, even easy

195. Hard to get lost

8 x 100 swim
4 x 50 kick
8 x 75 pull
4 x 50 IM order
8 x 25 choice

196. Not much IM for Rich

200 swim, 100 pull, 200 swim
200 pull, 2 x 50 kick, 200 pull
200 im, 4 x 25 kick, 2 x 100 im
10 x 50 choice

198. Mittens

200 swim, 200 pull, 200 im
4 x 25 kick
2 x 100 swim, 2 x 100 pull, 2 x 100 im
4 x 25 kick
4 x 50 swim, 4 x 50 pull, 4 x 50 im/free

200. On to 300

20 x 75 (4 swim, 4 pull, 4 im, 4 pull, 4 swim)
10 x 50 (alternate 50 kick, 50 choice)

202. Matty kind of warm up

12 x 100 with 25 kick between each. (100 swim, 25 kick, 100 pull, 25 kick) x 6))
10 x 50 im down, free back

202. Four 500's

500 swim
200 pull, 200 IM, 2 x 50 kick
2 x 100 pull, 2 x 100 IM, 4 x 25 kick
10 x 50 (descend 1-4, 5 easy: descend 6-9, 10 easy.)

204. Sandblasting

400 swim
8 x 75 alternate 2 pull, 2 IM
8 x 50 alternate 2 swim, 2 kick
8 x 75 alternate 2 pull, 2 choice

206. Up

200 swim, 2 x 150 pull, 3 x 100 im, 4 x 75 swim, 5 x 50 pull, 6 x 25 kick
4 x 50 swim descend, 2 x 50 kick, 4 x 50 choice

208. 300 im

3 x 100 swim
300 im (2nd length of each stroke kick)
3 x 100 pull
300 im (2nd length of each stroke kick)
6 x 50 swim
300 im (2nd length of each stroke kick)
4 x 50 pull

210. Sad day

600 swim, 500 pull, 400 im, 300 kick, 200 easy

211. Before

50 kick, 100 swim, 200 im, 300 pull
3 x 100 swim, 2 x 100 pull, 100 im, 50 kick
50 kick, 75 swim, 100 im, 200 pull
100 im, 75 swim, 50 kick
50 easy

214. Descend

350 swim, 50 kick
250 pull, 50 kick
150 im, 50 kick
3 x 100 descend, 50 kick
3 x 100 pull descend, 50 kick
3 x 100 im descend, 50 kick
50 easy

216. Climb

1 x 200 swim
2 x 150 pull
3 x 100 im
4 x 75 pull
5 x 50 swim
6 x 25 kick
10 x 50 swim, kick, pull, im order, im order, repeat.

219. Going down twice

200 swim, 175 pull, 150 im (no free), 125 pull, 100 im, 75 swim, 50 fast, 25 easy.
4 x 50 kick
Repeat the descent.

221. 3, 2, 1

300 swim, 2 x 150 pull, 300 im
4 x 25 kick
200 swim, 2 x 100 pull, 200 im
4 x 25 kick
100 swim, 2 x 50 pull, 100 im

223. Real sets

500 swim, 4 x 100 im, 100 kick
6 x 100 swim, 100 kick
4 x 100 pull, 100 kick

224. Fast, easy

300 swim
3x 100 swim, 3 x 75 pull, 3 x 50 im order, 3 x 25 fast easy fast.
8 x 25 kidk
200 pull
2 x 100 im, 2 x 75 pull, 2 x 50 swim fast/easy, 2 x 25 fast/easy
50 easy

227. Two sets

200 swim, 4 x 75 pull, 5 x 100 im, 4 x 75 swim, 200 pull
10 x 50 alternate 50 kick, 50 choice.

229. Pot Wat

Swim (200, 2 x 100, 4 x 50)
4 x 25 kick
IM (200, 2 x 100, 4 x 50)
4 x 25 kick
4 x 75 swim, 4 x 50 im, 4 x 25 choice

231. Die with the fly

300 swim every third lap backstroke
2 x 50 kick
300 swim every third lap breast
4 x 25 kick
300 swim every third lap fly
2 x 50 kick
2 x (4 x 75 pull, 100 im)

233. Seems short

200 swim, 4 x 75 pull
5 x 100 im
4 x 75 swim
200 pull
10 x 50 alternate 50 kick, 50 choice

235. Woop says no

300 swim, 50 kick
3 x 100 pull, 50 kick
300 IM broken as needed, 50 kick
4 x 75 swim, 50 kick
300 pull
6 x 50, first one kick, last five choice

237. Jane's in charge

400 swim, 4 x 100 swim
300 pull, 4 x 75 pull
200 im, 4 x 50 im/free
100 kick, 4 x 25 choice

239. Seems quick

4 x 100 swim, 4 x 50 kick
4 x 100 pull, 4 x 25 kick
4 x 100 im
10 x 50 choice

241. Too many Slo Mo's

250 swim, 5 x 50 pull, 3 x 25 kick
250 pull, 5 x 50 swim, 3 x 25 kick
200 im, 6 x 50 im/free, 3 x 25 kick
5 x 50 choice, 25 kick

242. Saturday morning

200 swim, 200 pull, 2 x 100 swim
150 pull, 150 swim, 2 x 75 pull
100 im, 100 pull, 100 im
50 swim, 50 pull, 50 swim
6 x 75 alternate kick, pull, im
50 easy

244. Powder keg

3 x 200 im (free in place of fly), 4 x 25 kick
3 x 100 im (fly in place of free), 4 x 25 kick
150 pull, 2 x 75 pull, 3 x 50 pull, 4 x 25 kick
7 x 50 choice

246. I think it's 2K

400 swim
3 x 100 im, 3 x 100 pull, 4 x 25 kick
3 x 75 swim, 3 x 75 pull, 4 x 25 kick
3 x 50 im, 3 x 50 pull, 2 x 25 kick

248. Follow with a 50

200 swim, 50 kick, 150 swim, 50 kick, 100 swim, 50 kick, 50 swim, 50 kick
200 pull, 50 fly/free, 150 pull, 50 back/free, 100 pull, 50 brst/free, 50 pull, 50 free
200 im, 50 pull, 150 im, 50 pull, 100 im, 50 pull

250. Make it as hard as you want

7 x 75 swim, 6 x 50 IM order (no free), 5 x 25 kick.
7 x 75 pull, 6 x 50 IM order, 5 x 25 choice
100 easy

252. Only one fast one... in each set.

4 x 150 swim, 4 x 125 pull, 4 x 100 im (Last one fast one)
50 easy
3 x 75 kick, 3 x 50 im order, 3 x 25 fast (First one fast one)
50 easy

254. This one goes quick

Swim: 200, 150, 100, 50 kick
IM: 200, 150, 100, 50 kick
Pull: 200, 150, 100, 50 kick
4 x 50 choice, 6 x 25 choice, 4 x 25 kick, 50 easy

256. Not in a hurry

100 free, 2 x 50 choice
100 breast, 2 x 50 choice
100 back, 2 x 50 choice
100 fly, 2 x 50 choice
100 pull, 2 x 50 choice
repeat

258. Avoid the smoke

4 x 100 swim, 25 kick.
4 x 200 pull, 25 kick.
4 x 100 im, 25 kick.
4 x 25 choice

260. Altitude with no intervals

12 x 100 pyramid (swim, back/free, breast/free, pull, im, kick, kick, im, pull, brst/free, bk/free, swim)
10 x 75 (pull, im, pull, kick, swim x 2)
50 easy

262. Short and sweet

15 x 50 (5 swim, 5 pull, 5 choice)
10 x 75 (swim, IM, IM, swim, kick) (Pull, Pull, kick, choice, choice)
20 x 25 fast down, easy back. All choice

264. Back in the pool

100 swim, 100 kick, 100 swim
6 x 100 swim (odds 100, evens 2 x 50)
5 x 100 pull (odds 2 x 50, evens 100)
4 x 100 (odds IM, evens kick)
8 x 25, fast/easy choice

266. Countdown!

10 x 100 (2 each: free, brst/fr, bk/fr, fly/fr, pull)
10 x 100 (sets of two-100, 2 x 50) (kick, pull, im, pull, kick)

268. Repeat without the kick

2 x 25 kick, 2 x 200 (200 swim, 200 pull)
2 x 25 kick, 2 x 150 (150 im, 150 pull)
2 x 25 kick, 2 x 100 (100 swim, 100 im)
2 x 25 kick
Repeat without the kick

270. In and out

600 swim, 3 x 50 kick
6 x 100 on a quick interval, 2 x 50 kick
5 x 100 alternate 100 im/100 pull
50 easy

272. 2000 by fours

4 x 100 swim
4 x 100 pull
4 x 100 im
4 x 100 25 kick, 50 swim, 25 kick
16 x 25 fast/easy choice

274. First rainy swim of season

300 swim, 250 pull, 200 im, 150 kick, 100 im, 50 swim
4 x 75 pull, 4 x 75 im, 4 x 75 1-2 laps kick
6 x 25 choice fast/easy

276. Cold morning

10 x 50 swim
16 x 75 2 pull-2 im-2 kick-2 swim then reverse
3 x 50 fast/easy/fast
3 x 25 easy/fast/easy
75 easy

276. Where is my kickboard and pull bouy?

8 x 100 (3 swim, 2 pull, 1 kick, 2 im)
8 x 75 (3 swim, 2 pull, 1 kick, 2 im)
8 x 50 (3 swim, 2 pull, 1 kick, 2 im)
8 x 25 (3 swim, 2 pull, 1 kick, 2 im)

279. Two of each

200 swim, 4 x 50 swim
300 (100 pull, 50 kick x 2), 4 x 75 pull
400 IM (substitute free up to 3 laps each stroke), 4 x 100 IM
8 x 25 fast/easy choice

281. Jane's doesn't like to hike in the rain

500 swim
2 x 250 pull
4 x 125 (50 kick, 50 swim, 25 kick)
2 x (25 fly, 50 back, 75 brst, 100 free )

282. Swimming in the dark

400 swim
4 x 100 pull
4 x 100 IM
4 x 100 alternate swim 100, kick 100
4 x 100 (100 swim, 100 pull, 100 im, 100 swim)

283. Jane doesn't like to hike in the rain

500 swim
2 x 250 pull
4 x 125 4 x (50 kick, 50 swim, 25 swim)
4 x 125 2 x (25, 50, 75, 100) im order

285. You will feel this one

300 swim, 50 kick
200 pull, 50 kick
100 im, 50 kick
3 x 100 (75 im hard, 25 easy), 50 kick
4 x 75 (50 free hard, 25 easy), 50 kick
5 x 50 (25 choice hard, 25 easy), 50 kick
150 warm down

287. 100 w/u?

100 w/u
6 x 100 swim
2 x (2 x 100 pull, 100 kick)
7 x 75 alternate (2 im, 2 pull, 2 im, 1 pull)
7 x 25 choice (easy down, fast back)

289. Some continuous swims

4 x 75 continuous with 25 kick between/after each
4 x 50 swim cont. with 25 back between/after
4 x 50 swim cont. with 25 breast between/after
4 x 50 swim cont. with 25 fly between/after
Pull pyramid. 25, 50, 75, 100, 75, 50, 25
Choice pyramid. 25, 50, 75, 75, 50, 25

291. Back at the Norris

4 x 150 swim
4 x 125 pull
4 x 100 im
4 x 75 kick
4 x 25 fast/easy
100 easy

293. Scenic Loop IPA. 16 oz, 7% AVB, 100% great beer. (Thanks!)

16 laps swim w/u
7 x 50 pull
16 x 50 4 fly/free, 4 back/free, 4 breast free, 4 sprint/easy free
7 x 70 odd kick, even choice
100 easy

295. Swimmin in the rain

800 swim
8 x 50 pull
8 x 50 (2 kick, 2 swim, repeat)
8 x 50 (2 fly, 2 bk, 2 brst, 2 fr)

297. Is this really only 2K?

400 swim
2 x 75 pull, 2 x 25 kick, repeat
2 x 100 IM, 2 x 25 kick, repeat
2 x 75 swim, 2 x 25 kick, repeat
2 x 100 im, 2 x 75 pull, 2 x 75 swim
100 easy

299. JoyGerm Day

350 swim, 250 pull, 150 kick, 100 im
4 x 100 swim
3 x 100 pull
2 x 100 IM
1 x 100 kick
6 x 25 fast/easy choice

301. Stuck in the end lane

10 x 100 (3 x 100 swim, 3 x 100 pull, 3 x 100 im, 1 x 100 choice)
10 x 75 (3 x 75 swim, 3 x 75 kick, 3 x 75 pull, 1 x 75 choice)
10 x 25 choice

303. Sorry Jane, not much kick

3 x 100 swim, 2 x 100 pull, 1 x 100 im, 50 kick
3 x 100 im, 2 x 100 swim, 1 x 100 pull, 50 kick
3 x 100 pull, 2 x 100 im, 1 x 100 swim, 50 kick
50 easy

305. MLK day (Born in 1929)

1 x 450 every 4th length choice stroke.
9 x 100 (3 x 100 pull, 3 x 100 swim, 3 x 100 pull) (descend each set of three)
2 x 100 IM
9 x 50 alternate 50 kick, 50 swim continuous. Start with your choice of kick or swim.

307. 2 x 1/2 = 1

200 swim, 100 kick, 200 pull
2 x 100 swim, 2 x 50 kick, 2 x100 pull
4 x 50 swim, 100 im, 4 x 50 pull
8 x 25 swim, 100 im, 8 x 25 pull

307. Manny for hire

300 swim, 3 x 50 kick, 3 x 150 pull, 3 x 50 kick, 3 x 100 im
3 x 75 swim, 3 x 75 im (drop stroke of choice)
3 x 25 pull (hard, easy, hard)
50 easy
3 x 25 choice (easy, hard, easy)

309. Any distance swimmers out there?

6 x 75 swim, 6 x 25 kick, 6 x 75 pull, 6 x 25 kick, 6 x 50 im/free
500 swim

311. 3 fast 100's

4 x 25 kick, 4 x 50 swim, 4 x 75 pull, 4 x 100 IM, 4 x 75 pull, 4 x 50 swim, 4 x 25 kick

3 fast 100's

100 pull, 25 easy
100 im, 25 easy
100 swim, 50 easy

313. 3-1-3

300 swim, 100 kick, 300 pull
3 x 100 im, 100 kick, 3 x 100 swim
3 x 75 pull, 1 x 50 kick, 3 x 75 swim
100 easy

315. Swimmin in the snow

250 swim, 150 kick, 250 pull
200 swim, 100 kick, 200 im
150 swim, 50 kick, 150 pull
100 swim, 50 kick, 100 im
50 swim, 50 kick, 50 pull,
4 x 25 choice
Hot tub time

318. Is there a pattern?

250 swim, 200 pull, 150 im, 100 kick
6 x 75 swim, 4 x 75 pull, 2 x 75 im
8 x 50 alternate 50 kick, 50 choice

319. What will you choose?

18 x 50 (6 swim, 5 pull, 4 im/free, 3 kick)
9 x 75 (3 pull, 3 swim, 3 im)
5 x 25 kick
3 x 100 choice

321. Sunshine

400 swim, every 4th length alternate back and breast, 100 kick
4 x 100 pull, 75 kick
4 x 100 im, 50 kick
8 x 50 choice, 25 kick
150 easy

323. 4 am wake up call

200 swim, 100 kick, 200 pull, 100 kick
6 x 75 swim, 6 x 50 swim, 6 x 25 swim
10 x 50 alternate pull, choice

324. A weird descent

350 swim, 50 kick, 200 im
300 pull, 50 kick, 150 im
250 swim, 50 kick, 100 im
200 pull, 50 kick, 75 im
7 x 25 choice

326. 2's for the Ski-swim biathlon

Swim 200, 2 x 150, 2 x 100, 2 x 50, 2 x 25
4 x 50 kick
200 pull, 2 x 150 pull, 2 x 100 im, 2 x 50 pull, 2 x 25 pull
100 easy

328. Luckey 7's

7 x 100 descend swim 1-3, kick 4, descend 4-7
7 x 75 descend pull 1-3, kick 4, descend 4-7
7 x 75 1-3 im/free/im #3 fast. #4 kick. 4-7 free/im/free #7 fast
7 x 25 choice easy/fast
25 easy

331. Keep it simple

16 x 75 (4 swim, 4 last lap back, 4 middle lap breast, 4 first lap fly)
16 x 50 (1 kick, 3 pull) x 4

333. Back into it

400 swim
6 x 100 swim, pull, kick, repeat
12 x 50 im order down, free back
200 pull, 100 swim, 2 x 50 choice

335. Half 25's

300 swim, 12 x 25 alternate 2 kick, 2 swim
250 pull, 10 x 25 alternate 2 kick, 2 swim
200 im, 8 x 25 2 laps each stroke in im order
150 swim, 6 x 25 fast down, easy back
100 pull, 4 x 25 choice

337. The tree won

300 mixing in free, back, breast
2 x 150 (50 free, 50 bk/fr, 50 brst/free)
3 x 100 pull
300 alternating 25 kick, 50 swim
3 x 100 swim
3 x 25 easy 25 hard, 50 easy
200 mixing in free, back and breast

339. 2nd day, tree definitely won

200 swim, 200 pull, 200 1/2 kick, 1/2 swim.
150 swim, 150 pull, 150 1/2 kick, 1/2 swim
100 swim, 100 pull, 100 1/2 kick, 1/2 swim
50 swim, 50 pull, 50 kick/swim
5 x 50 choice
10 x 25 faster/easier choice

341. Mothers Day!

4 x 100, 4 x 75, 4 x 50, 4 x 25 swim
4 x 25 pull, 4 x 50 kick, 4 x 75 pull, 4 x 100 IM

343. Does 4 x 50 kick count as a 200?

400 swim
4 x 200 (200 pull, 4 x 50 kick, 200 pull, 200 choice)
4 x 100 swim, 4 x 75 pull, 4 x 25 choice

345. 3-2-1...

300 swim, 3 x 200 (pull, im, pull), 2 x 50 kick
200 swim, 3 x 100 (pull, im, pull), 2 x 50 kick
100 swim, 3 x 50 (pull, stroke, pull), 2 x 50 kick
50 easy

347. 70 and sunny!

400 swim every 4th length stroke
4 x 100 pull, 4 x 50 kick, 4 x 75 swim, 4 x 25 kick
6 x 50 stroke/free
4 x 50 fast/easy
4 x 25 choice

349. Two sets of 15

15 x 75 (4 swim, 1 kick, 4 pull, 1 kick, 4 im, 1 kick)
10 x 50 swim
15 x 25 (4 swim, 1 kick, 4 pull, 1 kick, 4 im, 1 kick)

351. Missed 300

200 swim, 50 kick, 200 pull, 50 kick, 200 im
100 swim, 50 kick, 100 pull, 50 kick, 100 im
6 x 75 (2 free, 2 pull, 2 choice)
6 x 50 swim
6 x 25 choice

352. Long warm up

600 swim
12 x 50 alternate swim, pull, kick
7 x 75, 25 (alternate odds first and last lap im order, evens pull)
100 easy

355. Lots of 6's

6 x 100 swim
6 x 75 pull
6 x 50 im/free
6 x 25 kick
6 x 50 2 swim, 2 pull, 2 stroke
6 x 25 fast/easy choice
50 easy

357. Did we do this already?

300 swim, 4 x 25 kick
5 x 200 (swim, pull, im, pull, swim)
4 x 25 kick
5 x 100 (swim, pull, im, pull, swim)

359. Back in the water

1000 swim
100 kick, 2 x 100 pull, 4 x 50 pull
100 kick, 2 x 100 im, 4 x 50 im order/free

360. So hot!

400 swim, 2 x 150 pull, 2 x 100 im, 1 x 100 kick
4 x 100 swim, 4 x 75 pull, 4 x 50 choice, 4 x 25 fast/easy

361. All 11's 11-11-2023

11 x 100 (2 free, 1 pull, 2 free, 1 kick, 2 free, 1 im, 2 choice)
11 x 50 (same order)
11 x 25 (same order)

362. Happy New Year 2024!

150 wu
20 x 25 (4 sets of 5x 25. 5 free, 5 breast, 5 back, 5 fly)
24 x 50 (Sets of 4: swim, pull, kick, pull, swim, im/free)
150 easy

365. 1st lap of fly felt so good, last lap.....

500 swim, 400 IM, 300 Pull, 200 kick, 100 IM
5 x 100, odd pull, even choice

367. Sometimes you need a quick one.

750 swim
200 pull, 50 kick, 100 im, 50 kick, 100 im, 50 kick, 200 pull
10 x 50 (5 x 50 pull, 50 kick, 4 x 50 choice)

369. Wait for it....

450 swim, 2 x 150 swim, 2 x 100 swim, 2 x 50 swim
6 x 25 kick
2 x 100 pull, 5 x 50 pull
6 x 25 kick
300 IM (broken as needed)

371. When you feel like boiled peanuts

500 swim, every 4th length stroke
2 x 50, 2 x 75, 2 x 100, 2 x 75, 2 x 50 swim
8 x 50 pull, 8 x 25 kick
200 easy

372. Rob's Set

600 swim, 100 kick
Easy intervals: 3 x (100 swim recovery, 3 x 50 fast)
100 easy, 100 kick
4 x 75 pull
50 easy

AUBURN WEATHER

197. Hopefully not boring

250 swim w/u
2 x 125 pull, 2 x 100 im, 2 x 75 swim, 2 x 50 kick, 2 x 25 fast/slow.
2 x 125 im, 2 x 100 pull, 2 x 75 kick, 2 x 50 fast/slow by 50, 2 x 25 choice.
10 x 25 fast/slow all choice.

199. Mix

150 swim, 200 im, 150 swim
150 pull, 2 x 50 kick, 150 pull, 4 x 25 kick
8 x 50 im/free
4 x 25 kick
5 x 50 pull
5 x 50 choice

201. 20 and 1's

100 swim
20 x 25 (10 swim, 10 pull)
100 swim
20 x 25 (alternate 4 kick, 4 im/free)
100 swim
20 x 25 (fast/easy choice)
100 swim
100 easy

203. 6 x 300

300 swim, 2 x 150 pull, 3 x 100 im
4 x 50 kick
4 x 75 one lap of each in im order
6 x 50 pull
12 x 25 choice

205. Mix tape

200 swim, 150 pull, 100 im, 50 swim
4 x 25 kick
200 pull, 150 im, 100 swim, 50 fast
4 x 25 kick
200 im, 150 pull, 100 fast, 50 easy
4 x 50 choice

207. 200 easy

4 x 100 swim, 50 kick
5 x 75 pull, 50 kick
6 x 75 im, 50 kick
5 x 75 pull, 50 kick
200 easy

209. Post-covid cold

4 x 100 swim
4 x 100 first and last lap kick
4 x 100 pull
4 x 100 im choice on fly
4 x 100 choice

212. Four 500's

4 x 100 swim, 2 x 50 kick
4 x 100 im, 25 kick between each im
4 x 100 pull, 100 kick
4 x 75 swim, 4 x 50 choice

213. Two sets of 16

16 x 75 (4 swim,1 kick, 4 pull, 1 kick, 4 im, 2 kick)
16 x 50 (4 swim, 4 pull, 4 im/free, 4 choice)

215. 4 x 75's

500 swim, 4 x 25 kick
4 x 75 swim, 4 x 25 kick
4 x 75 im, 4 x 25 kick
4 x 75 pull
4 x 75 choice

217. Another one

300 swim, 100 kick, 2 x 150 pull, 100 kick
4 x 100 pull
5 x 75 IM
6 x 50 swim
5 x 25 choice

218. Back from MX

2 x 150 swim, 2 x 100 pull, 2 x 50 kick
3 x 100 swim, 200 pull, 2 x 50 kick
3 x 100 IM, 4 x 50 pull, 2 x 50 kick
8 x 25 choice, fast down, easy back

220. Two fast 50's

3 x 50 swim, 3 x 75 pull, 3 x 100 im, 3 x 75 pull, 3 x 50 swim
2 x 100 swim, 2 x 75 kick, 2 x 50 fast, 2 x 75 kick, 2 x 100 swim
6 x 25 choice, fast down, easy back

222. Whole and broken

250 swim, 5 x 50 swim
200 im, 2 x 100 im
150 pull, 3 x 50 pull
100 kick, 2 x 50 kick
4 x 75 swim, im, pull, kick
4 x 75 first 50 fast, swim, im, pull, easy

225. Running on empty

swim 5 x 50, 100, 5 x 50 , 100 kick
pull 4 x 50, 100, 4 x 50 pull, 75 kick
im 3 x 50 im/free, 100, 3 x 50 im/free, 50 kick
4 x 50 swim, 25 kick, 50 easy

226. Pre-flight

400 swim, 4 x 25 kick, 300 pull, 4 x 25 kick, 200 im
swim 100, 2 x 50, 4 x 25
im 100, 2 x 50, 4 x 25
pull or choice, 100, 2 x 50, 4 x 25

228. Three sets of 10

10 x 100 (3 swim, 3 pull, 1 kick, 1 swim, 1 pull, 1 kick)
10 x 75 (4 swim, 4 pull, 2 im)
10 x 25 (2 swim, 2 pull, 2 kick, 2 pull, 2 swim)

230. Four sets of 500

250 swim, 5 x 50 swim
250 pull, 5 x 50 pull
250 im, 5 x 50 im/free
5 x (1 x50, 2 x 25) 50's kick, 25's fast/easy

232. Confused myself

200 swim, 2 x 100 im
4 x 50 swim, 4 x 75 first or last 50 kick, 4 x 50 swim
4 x 50 pull, 4 x 75 first or last 25 kick, 4 x 50 pull
100 im, 100 easy

234. 4th of Jufly

4 x 150 last lap fly
4 x 125 pull, last lap 1 arm fly
4 x 100 im first and last lap fly
4 x 75 kick first and last lap kick fly
4 x 50 choice, last 50 fly

236. I can't add

350 swim, 4 x 25 kick
7 x 50 pull, 4 x 25 kick
7 x 50 swim, 4 x 25 kick
3 x 100 im
6 x 50 fast/easy im order down
6 x 25 fast easy choice

238. Jana's here

10 x 75 (2 swim, 2 pull, 2 kick, 2 pull, 2 swim)
10 x 75 (2 im, 2 pull, 2 kick, 2 pull, 2 im)
10 x 50 (odd swim, even choice)

240. Fast and Slow

300 swim
4x100 swim, 1 lap fast in each 100. 4th, 3rd, 2nd, 1st lap. 2 x 25 kick
4 x 100 pull, 1 lap fast in each 100, 4-3-2-1. 2 x 25 kick
4 x 100 im, 1 lap fast in each 100, free, brst, back, fly. 4 x 25 kick
300 swim, 1 lap fast, 1 lap slow, 2 fast, 2 slow, 3 fast, 3 slow.

243. Lots of 100's

100 swim, 100 pull, 100 im, 25 kick
100 swim, 100 pull, 100 im, 25 kick
100 swim, 100 pull, 100 im, 25 kick
2 x 50 swim, 2 x 50 pull, 100 im, 25 kick
100 swim, 100 pull, 100 im, 25 kick
2 x 50 swim, 2 x 50 pull, 100 im, 25 kick
50 easy

245. Getting old

4 x 75 swim, 2 x 50 kick, 150 swim
4 x 75 im, 2 x 50 kick, 150 im (50 back and breast)
4 x 75 pull, 2 x 50 kick, 150 pull
4 x 75 (fly, back, breast free)
50 easy

247. Last one fast one?

500 swim
150 pull, 3 x 50 kick, 150 im by 50s
2 x 75 pull, 2 x 75 kick 50 of each 75, 2 x 75 im
3 x 50 pull, 3 x 50 kick/swim, 3 x 50 im/free
6 x 25 fast/easy choice

249. Keep it simple

8 x 75 swim, 2 x 50 kick
8 x 75 im no free, 4 x 25 kick
8 x 75 pull

251. Matt Modifications

5 x 100 swim, 100 kick, 5 x 100 swim, 100 kick
3 x 50 im/free, 50 kick, 3 x 50 im/free, 50 kick
3 x 50 pull, 50 kick, 3 x 50 pull, 50 kick

253. Mornings with Matty

200 im (free no fly), 200 pull, 200 im
100 kick
2x100 swim, 200 im, 2 x 100 pull
100 kick
8 x 50 alternate im order/free and 50 pull
4 x 50 choice fast down, free back

255. Mix tape

150 swim, 200 pull, 3 x 50 kick
150 pull, 2 x 100 im, 3 x 50 kick
9 x 50 (3 x 50 im/free, 3 x 50 im order, 3 x 50 im/free)
8 x 50 choice
6 x 25 fast down, easy back

257.Lot's of 4's

4 x 100 im (skip a stroke on each one), 4 x 25 kick
4 x 125 pull, 4 x 25 kick
4 x 150 swim, 4 x 25 kick
4 x 50 choice

259. Rocky Mountain High

600 swim, odd hundreds stroke/free.
5 x 100 pull descending
5 x 100, alternate 100 im, 100 pull
8 x 50 choice

261. Just three things

600 swim
200 im, 100 im 2 x 50 kick, 100 im, 200 im
200 pull, 100 pull, 2 x 50 kick, 100 pull, 200 pull

263. Pyramid

400 swim
300 pull, 300 im
200 swim, 200 pull, 200 im
100 kick, 100 pull, 100 im, 100 swim

265. 7's at altitude

7 x 75 (swim, swim, pull, swim, swim, pull, swim
7 x 25 (kick, kick, swim, kick, kick, swim, kick
6 x 50 im/free
6 x 50 pull/free
7 x 75 (im, im, pull, im, im, pull, im
7 x 25 (kick, kick, swim, kick, kick, swim, kick)

267. Looks easy

200 swim, 50 kick, 200 pull, 50 kick, 200 im, 50 kick
2 x 100 swim, 50 kick, 2 x 100 pull, 50 kick, 2 x 100 im, 50 kick
2 x 50 swim, 25 kick, 2 x 50 pull, 25 kick, 2 x 50 im order
6 x 25 choice

269. Fast finish

200 swim, 200 pull, 200 50 kick/50 swim
4 x 75 im, 4 x 25 kick, 4 x 75 pull, 4 x 25 kick
8 x 50 im order down, free back
8 x 25 choice, fast down, easy back

271. Pyramid day

100 swim, 150 pull, 200 im, 150 pull, 100 swim
100 kick, 150 pull, 200 swim, 150 pull, 100 kick
50 kick, 75 swim, 100 im, 75 swim, 50 kick
25 sprint choice, 50 easy, 100 im, 50 choice sprint, 25 easy.

273. 273 is confusing

2 x "300 im" First reverse im with one length of each 75 stroke. Second regular im with two lengths of each 75 stroke.
7 x 75 2 x pull, 2 x 75 kick, 75 im., 1 x pull
3 x 400. (4 x 100 first length fly, 4 x 100 first length back, last length breast, 4 x 100 pull.)
25 kick, 50 easy.

275. Luckey 13

600 swim
13 x 100 pull, kick, im, swim order
4 x 25 choice

277. Rainy day

4 x 150 alternate 150 swim, 150 pull
4 x 25 kick
6 x 100 alternate swim, pull, im
4 x 25 kick
8 x 75 swim, pull, kick, IM, IM, kick, pull, swim

278. Repeat

3 x 100 swim
4 x 75 pull
5 x 50 kick swim, swim, kick
6 x 25 stroke
repeat from the top

280. A six pack of Swami Pizza Port IPA (thanks Mike M. from SoCal)

200 swim w/u
6 x 75 pull
6 x 75 im odds, swim evens
6 x 50 kick odds, swim evens
6 x 50 kick odds, fly/free, back/free, brst/free evens
6 x 25 fast down, easy back
6 x 25 fast stroke down, easy back

284. 283 in disguise

2 x 250 swim
250 pull, then 5 x 50 pull
2 x (75 kick, 50 swim, 50 swim, 75 kick)
4 x 125 im (50 fly, 25 bk, 25 brst, 25 free. Rotate the 50 stroke throuhg back, breast and free.)

286. Half a pyramid is a ???

1 x 400 swim
2 x 200 pull
3 x 100 im
4 x 75 swim
5 x 50 kick
6 x 25 pull
200 warm down

288. All threes

300 swim, every 4th length stroke.
3 x 100 im, 3 x 50 kick
3 x 100 free, 3 x 50 kick
3 x 100 pull
3 x 50 im down, free back
3 x 50 free
4 x 50 pull
50 easy

290. Old school intervals in cold Chicago!

600 swim, 100 kick
5 x 100 im, 100 kick
7 x 100 alternate 2 pull, 1 swim, last one choice

292. On the 12th day of Christmas...

12 laps free
11 laps pull
10 laps kick
9 laps without much breathing
8 laps in im order
7 laps kicking long underwater until you need to swim
6 laps sculling
5 laps alternate sprint free/easy
4 laps fly
3 laps back
2 laps breast
1 lap free
50 easy

294. 2nd set, 2nd one faster

200 IM (no fly), 2 x 150 pull, 2 x 100 swim, 2 x 75 kick, 2 x 50 fast/easy, 2 x 25 choice.
200 IM, 2 x 150 pull (2nd faster), 2 x 100 swim (2nd faster), 2 x 75 kick (2nd faster), 2 x 50 fast/easy (2nd faster), 2 x 25 choice.

296. Say goodbye to 2022

20 x 75 (4 swim, 1 kick, 4 middle lap brst, 1 kick, 4 middle lap back, 1 kick, 4 middle lap fly, 1 kick)
2 x 150 pull
2 x 100 choice

298. Do I live in Seattle?

200 reverse IM (no fly), 4 x 25 kick, 200 IM, 4 x 25 kick
2 x 200 pull, 2 x 150 swim, 2 x 100 im, 4 x 25 kick
8 x 50 choice, fast down, easy back

300. All Business

300 swim
2 x 100 pull
2 x 150 swim
2 x 100 pull
2 x 200 im
2 x 100 swim
2 x 100 kick
2 x 100 pull

302. Back at altitude with attitude

150 swim (try to do all the flip turns)
swim 2 x 100, 2 x 75, 2 x 50, 2 x 25
2 x 75 kick
IM 2 x 100, 2 x 75(skip choice), 2 x 50 im order, 2 x 25 stroke
2 x 75 kick
Pull 2 x 100, 2 x 75, 2 x 50, 2 x 25
50 easy

304. Little bit of everything

200 swim, 100 kick, 200 pull, 100 im
4 x 50 swim, 2 x 50 kick, 4 x 50 pull, 2 x 50 im order
100, 75, 50, 25 swim
100, 75, 50, 25 pull
75 kick, 2 x 75 im (drop choice stroke), 75 kick

306. 5,594' above sea level

5 x 100 100 swim, pull, kick, pull, swim
5 x 125 IM. 2 laps of each stroke on first four 125's, fly, back, breast, free. Last one 2 laps of stroke of your choice.
9 x 75 4 swim, 1 kick, 4 swim. Fast interval on the swims.
4 x 50 choice

308. 5-calls

5 x 100 swim, 5 x 25 kick, 5 x 100 im, 5 x 25 kick
5 x 75 pull
5 x 75, 2 laps stroke, 1 lap free, IM order last one choice easy.

310. Almost like a real workout

400 swim, 75 kick
200 im, 75 kick
2 x 150 pull, 75 kick
4 x 100 descend 1-3, #4 easy
75 kick
4 x 100 descend choice 1-3, #4 easy

312. Quicker

300 swim, 3 x 50 quicker.
300 pull, 3 x 50 quicker
300 IM, 3 x 50 im stroke/free quicker
100, 75, 50, 25 kick
2 x 100 choice, 50 fast, 50 easy
4 x 50 choice 25 fast, 25 easy

314. Up and down

4 x 25 swim, 4 x 50 swim, 4 x 75 swim, 4 x 100 swim
4 x 100 pull, 4 x 75 im, 4 x 50 kick, 4 x 25 choice

316. Blizzard warning

450 swim, 50 kick
2 x 225 pull, 50 kick
3 x 150 im (you choose how), 50 kick
4 x 125 swim, im, kick, pull

317. IM Lost

100 swim
8 x 50 swim, 8 x 75 pull, 8 x 25 kick
4 x 50 swim, 4 x 75 pull, 4 x 25 kick
4 x 25 easy

320. A little triathlon speed work

300 easy warm-up
300 pull
2 x 150 at a faster pace swim
100 kick
3 x 100 at a faster pace pull
100 kick
6 x 50 at a faster pace swim
300 swim

322. Chill, fast, fast, chill

2 x 100 swim, 2 x 100 pull, 2 x 100 im, 50 kick at a chill speed and chill interval.
2 x 100 swim, 2 x 100 pull, 2 x 100 im, 50 kick at a fast speed and hard interval.
2 x 50 swim, 2 x 50 pull, 2 x 50 im order by length, 50 kick at a fast speed and hard interval.
2 x 50 swim, 2 x 50 pull, 2 x 50 im order by length, 50 kick at a chill speed and chill interval

325. 60+ feet and still snowing!

400 swim, 4 x 50 pull, 4 x 50 kick
300 pull, 3 x 50 swim, 3 x 25 kick
200 im, 2 x 50 pull, 2 x 25 kick
100 swim, 50 pull, 25 kick
3 x 50 choice

327. 2nd set seemed like a good idea at the time

400 (100 free, 100 back, 100 free, 100 breast)
300 (50 fly, 100 free, 25 fly, 100 free, 25 fly)
6 x 25 kick 6 x 75 pull, 6 x 25 kick, 6 x 75 pull
100 easy

329. 10 days off

10 x 100 (swim, pull, kick, repeat)
10 x 50 (im order down, free back)
10 x 50 (3 swim, 3 pull, 3 choice, easy)

330. Huh?

250 swim, 200 pull, 5 x 50 swim, 200 im
5 x 50 kick, 2 x 100 pull
3 x 100 im (whole, broken @ 50, broken @ 25)
4 x 75 choice, 50 easy

332. All 5's

5 x 200 (swim, pull, swim, pull, IM)
5 x 100 (swim, kick, swim, kick, IM)
5 x 75 (pull, swim, kick, pull, pull)
5 x 25 (choice)

334. How long can 2000 take?

4 x 100 swim
3 x 100 1st & last lap backstroke
2 x 100 1st & lap breast
1 x 100 1st & last last lap fly
1 x 100 kick
4 x 50 im down, free back
6 x 50 alternate 50 kick, 50 free
8 x 50 pull

336. I need something easy

200 swim with back and breast mixed in
2 x 150 swim, 2 x 100 swim, 2 x 50 swim
2 x 150 pull, 2 x 100 pull, 2 x 50 pull
2 x 150 choice, 2 x 100 choice, 2 x 50 easy

338. Longer swims

500 swim
400 IM broken as you want/need
300 pull
200 kick broken as you want
100 im
10 x 50 alternate odd pull, even choice

340. Can't keep up with Jane

4 x 100 swim, 100 kick, 4 x 100 pull, 100 kick
12 x 75 (4 swim, 4 pull, 4 choice)
100 easy

342. 500 check-in

10 x 50 (3 swim, 3 pull, 3 kick, 1 choice)
500 swim-time
10 x 50 (3 swim, 3 pull, 3 kick, 1 choice)
200 im, 150 choice, 100 im, 50 choice

344. Golfing?

4 x 150 swim, pull, kick, swim
4 x 125 pull, swim, kick, swim
4 x 100 im, swim, im, swim
4 x 75 pull
4 x 50 choice

346. The Trunchbull has brought me back

6 x 100 swim, 6 x 75 pull, 6 x 50 alt kick/choice
3 x 100 im, 3 x 50 pull, 3 x 25 stroke
5 x 25 easy choice

348. Descend to taco Tuesday

500 swim, 2 x 50 kick
3 x 100 pull descend, 2 x 50 kick
3 x 100 im descend, 2 x 50 kick
3 x 100 swim descend, 2 x 50 easy
8 x 25 hard/easy choice

350. We call these IM's

300 IM no fly, 200 im no breast, 100 im no back
4 x 75 swim, 2 x 100 pull, 100 kick
6 x 50 im order down, free back
8 x 25 fast down, easy back, choice
100 kick, 100 easy

353. Sunday Swim

400 swim, 100 kick, 400 pull, 100 kick
200 swim, 100 im, 200 pull, 100 im
100 swim, 50 kick, 100 pull, 50 kick
4 x 25 choice

354. Mornings are awesome (when they are done)

300 swim every 3rd lap stroke, 200 swim even laps stroke, 100 im
4 x 75 pull, 2 x 75 kick
4 x 100 swim
2 x 75 kick, 4 x 75 pull
4 x 25 choice

356. Martha's Distance Descending Dream

3 x 300 descend (choice mixing swim and pull)
2 x 50 kick
3 x 200 descend (choice mixing swim and pull)
2 x 50 kick
3 x 100 descend (choice mixing swim and pull or all-3 IM)

358. No kick board, no pull buoy, no problem in Danville

1 x 300 swim, 4 x 50 stroke/swim
2 x 150 swim, 4 x 50 back, breast alt/swim
3 x 100 im, 4 x 50 fast/easy swim
4 x 75, 1st lap fast, 1-2 laps fast, 3 laps fast, 75 easy
3 x 50 choice

363. Because Matty hated #27. (This workout brought to you by Ashley Stacy from Austin Texas and four Shiner IPA's! Thanks Ashley!)

600 swim, 3 x 200 IM
150 kick, 2 x 150 pull, 150 kick
4 x 25 choice

364. Something quick and new

200, 150, 100, 50: 2 each alternate swim and pull.
100 kick
200 im, 150 im, 2 x 100 IM
100 kick
4 x 50 im order, 50 easy

366. Keeping it simple

400 swim, 4 x 50 kick
200 swim, 200 pull, 200 IM
2 x 100 swim, 2 x 100 pull, 2 x 100 IM

368. Punctuation is important!
350 swim, 3 x 50 kick, 350 pull
250 swim, 2 x 50 kick, 250 pull
150 swim, 1 x 50 kick, 150 pull
3 x 50 im down, free back

370. This is a good one

300 Swim
3 x 200 (pull kick swim)
3 x 150 (pull swim im)
3 x 100 (pull kick im)
3 x 50 (pull swim im)
8 x 25 fast/easy choice

371. In and Out Quick

400 swim, 400 pull, 400 im
200 kick
200 swim, 200 pull, 200 im

YOUR CART

Be a swimmer!