2000 yard swim workouts
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Be a swimmer!

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!

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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

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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

Picture
Picture
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
​

Picture
Picture
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

Picture
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

Picture
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


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