Mix and match from the following sections to create your own workouts. Readers, feel free to submit your favorite sets too. Total yards/meters are included, but it’s always a good thing to check my math!
Warm Ups
400, 300, 200, 100 (1,000): Mix in drills, kick and stroke
400 swim, 4×100 drill/swim by 25, 4×50 build (1,000)
25, 50, 75, 100, 75, 50, 25 free; repeat with back (1,000)
400 swim, 200 drill/swim, 200 kick no board w/ fins, 8×25 build (1,000)
Pre-Sets & Drill Sets
8×50: drill/swim by 25 I.M. order (400)
6×75: kick, drill, swim (450)
16×12: IM order (400)
4×100 drill/swim by 25
8×50: odd: drill/swim, even: kick/swim (400)
6×150: odd: kick/drill/swim free; even: fly/back/breast drill/swim (600)
5×100 with fins: 25/drill, 25 kick, 50 swim (500)
Main Sets (FREE)
10×100, 5×200, 10×100: drop interval by 5 seconds per block (3,000)
21×100: drop interval by 5 seconds each block (2,100)
1×250, 2×200, 3×150, 4×100, 5×50 (1,750)
11×150: can either hold same pace or desend in blocks of 3s (1,650)
6×300: can either hold one pace, desend by pairs (1,800)
1×300, 2×150: choose a faster base interval for the 150s; repeat x3 (1,800)
6×300: #1 swim, #2 rest 10 seconds at 150, #3 rest 10 seconds at 100s, #4 rest 10 seconds at 50s, #5 breathe every 3,5,7, #6 Kick(1,800)
500 EZ, 5×100, 400 EZ, 4×100, 300 EZ, 3×100, 200 EZ, 2×100, 100 EZ, 100 (3,000)
4×200, 4×150, 4×100, 4×50 (2,200)
Main Sets (IM/STROKE)
4×150; 200 I.M.X2 150s: 100 fly, 50 back; 100 back, 50 breast; 100 breast, 50 free; 100 free, 50 fly (1600)
4×100 IM, 4×100 Free, 4×200 IM, 4×200 Free: desend within each block (2,400)
10×100: 50 stroke/50 free IM order; 10×100 odd IM, even free (2,000)
8×150: 100 fly/50 back, 100 back/50 breast, 100 breast/50 free, 100 free/50 fly X2
3×100 fly, back, breast, 1×150 free; repeat x3 (1,350)
10×100 free, 4×50 fly, 8×100 free, 3×50 breast, 6×100 free, 2×50 back (2850)
4×50 fly, 100 free EZ, 4×50 back, 100 free EZ, 4×50 breast, 100 free EZ, 4×50 free, 100 Free EZ, 200 IM (1,600)
400 IM, 4×50 fly, 300 IM, 4×50 back, 200 IM, 4×50 breast, 100 IM, 4×50 free (1,800)
Main Sets (SPRINT)
4×100: 75 EZ/25 Fast, 50/50 Fast, 75 EZ/25 Fast, 50 EZ/50 Fast; repeat four times (1,600)
4×25 FAST, 100 EZ; repeat 5 times (1,000)
16×25: start mid-pool to work in/out of turns (400)
4×50 FAST, 100 EZ, 100 FAST, 100 EZ, repeat x4 (2,000)
Cool Downs
200 swim free, 2×100 drill, 4×50 EZ choice (600)
8×50 kick with fins (400)
400 free/back, 300 kick with fins, 200 drill/swim, 100 EZ (1,000)
600: kick, drill, swim by 100
200 EZ, 2×100 drill, 4×50 EZ (600)
600: 25 drill, 25 swim (same stroke), 50 free (600)
6×50 kick with fins, 6×50 drill swim (600)
8×25 kick w/fins, 12×25 drill/swim, 4×50 swim (700)