5/23 IM & Stroke Workout 

Warm up 4 x 3 x 50
1-3: Scull / kick 

4-6: swim free

7-9: Fly, bk, breast by 50

10-12: free 
(600)
4 rounds:

1 x 200 IM or Stroke

1 x 50 Moderate 

1 x 100 IM or Stroke 

1 x 50 Fast 

1 x 200 IM or Stroke 

1 x 50 easy
IMs are on +30

50s one of each stroke by round +45
(2600/3200)
Dessert 

8 x 50 
Breathe 4,3,2,1 by 50
(400/3600)

Tuesday (5/2) Workout

Club IM
Warm up 

1 x 300 DPS
1 x 200 Kick Choice 
3 x 100 +20

Des 1-3

Choice of stroke 
4 x 50 Kick +20

Des 1-4

Choice of kick 

(1000)

Main Set

4 rounds:
1 x 125 IM +20
By round rotate a 50 stroke (ex. Rd 1: 50 fly then rest of the IM, Rd 2: 25 fly 50 back, Rd 3: 25 fly 25 Back then 50 breast etc.)
2 x 100 Free on Cruise 

Moderate effort 
4 x 25 +20

Choice of stroke or IM order by round

By 25:

E/f

F/e

25 easy 

25 fast 

(1700/2700)

3 x 200 pull 

Choice of breathing pattern 
(600/3300)

Thursday (4/27/17) Workout

IM or Stroke
Warm up

9 x 50 +10
Scull / kick / swim by 50
3 x 100 +20

Reverse IM order
(750)
Main Set

3 rounds:

1 x 200 +20

IM or Stroke 
4 x 75 +15

Odds: fly / bk / Br

Evens: bk / Br / fr
3 x 50 +15

Des 1-3 to strong 50
2 x 25 +10

1: fast

2: easy
(2100/2850)
Extra

8 x 25 +15
Choice 
(200/3050)

4/11 Tuesday Workout

IM / Stroke 

IM / Stroke 
Warm up

4 rounds:

1 x 100 Swim

1 x 50 Kick

1 x 50 Build 
Odd rounds: 100 + 50 free

Even rounds: 100 IM, 50 stroke Choice 
(800)
Main Set

6 x 100 +15

Des 1-3, 4-6
8 x 50 +10

2 of each stroke 
10 x 25 +15 

Choice 

Odd: Easy

Evens: fast 
(1250/2050)
Dessert 

3 x 200 Pull +20

Breath 3,5,3,5 by 50
8 x 50 Kick +20
(1000/3050) 

4/9 Sunday Workout

Warm up1 x 200 DPS
4 x 50 scull / kick 
8 x 25 build +10

2 of each stroke 
1 x 200 Choice 
(800)
Main Set 

2 rounds:

1 x 300 +20
Paddles only 
2 x 100 +10 

Hold cruise pace
4 x 75 +15

Rotate fast lap 

F/E/E, E/F/E, E/E/F, 75 Easy
8 x 25 +10

Odds: fast

Evens: Easy
50 easy
(2100/2900)
Kicking

3 rounds:

1 x 100 Choice kick +20

4 x 25 +15
Working on nice long streamlines 
(600/3500)
400 Choice
(400/3900)

3/2 Thursday Workout

IMs 
Warm up 
1 x 200 DPS freestyle 
8 x 50 +15 IM order

1-4 Kick 

5-8 stroke / free by 25
(600)

Main set 
3 rounds:
4 x 50 +15 IM order one of each stroke 
1 x 100 free DPS +20
1 x 200 IM +20
4 x 25 +15 IM order one of each stroke 
1 x 100 Fee DPS +20
1 x 100 IM +20
(2400 / 3000)
Pulling 

3 x 200 +20
Breathing 3/5/3/5 by 50 
(600/3600) 

2/23/17 Workout

IM 

Warm up

1 x 200 Free DPS
4 x 50 +15 kick 

Reverse IM order 
1 x 200 Revere IM order swim 

(600)
Main Set

2 rounds:

4 x 125 IM +20

Rotate a 50

1: 50 fly, 25 bk, 25 br, 25 fr 

2: 25 fly, 50 Back, 25 br, 25 fr

3: 25 fly, 25 Bk, 50 Breast, 25 fr

4: 25 fly, 25 bk, 25 br, 50 free

1 x 50 Easy

1 x 50 Fast Best Stroke

1 x 50 easy

(1300/1900)
8 x 50 Kick +15

2 of each stroke IM order 
3 x 200 Pull +15

Breath 3,5,3,5 by 50 
12 x 25 +10

By 25: 

Easy / fast

Fast / easy

25 fast 

25 easy
(1300/3200) 

2/16/17 Workout 

IMs + Stroke
Warm up

3 x 200 

1: swim

2: kick

3: Scull / build by 25

(600)

Main 

6 rounds: 

1 x 150 +20 
Odd rounds: fly / bk / br by 50

Even rounds: Choice of stroke 
1 x 100 free DPS +20
1 x 50 fast 

By round fly / bk / br or choice of stroke 
1 x 50 easy 

(2100/2700)

12 x 50 +20

By 50: easy / fast, fast / easy, 50 fast, 50 easy 

Choice 

(600/3300)

1 x 300 Choice 

Pull, kick, swim etc 

(300/3600) 

2/14/17 Workout

IM’s
Warm up 

1 x 200 free DPS
4 x 50 Kick / Swim IM order
3 x 100 IM +15 Des 1-3

(700)

Main set

6 x 100 +20 

Fly / back, back / Breast, Breast / free by 50 
6 x 75 +15

Odds: fly/bk/br

Evens: bk/br/fr
6 x 50 +10

Fly / back / Breast by 50

(1350/2050)

8 x 50 +15 

fly / bk

bk / br

br / fr

fr / fly 
8 x 50 kick + 20

IM order 2 of each 

(800/2850)

Pull 

1 x 400 

Breath 3/5/3/7 by 100

(400/3250)