Workout Wednesday
February 23, 2022
Warm Up:
300 easy choice
200 pull
Pre-set:
4 x 50 drill
4 x 50 kick- 20 secs. rest
Main Set: All on 1:00/1:15
5 x (4 x 50) on 1:00 (easy/hard, hard/easy, easy/easy, hard/hard)
10 x 50 descend 1-5, 6-10
4 x (4 x 50) on 1:00 (fly/back, back/breast, breast/free, free/fly)
4 x 50- on :50 all out
4 x 50 kick
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 16, 2022
Warm Up:
400 easy choice
200 pull
200 kick
Pre-set:
8 x 25 (descend 1-4, 5-8) - 20 secs. rest
4 x 50 drill
Main Set: (30 secs. rest)
8 x 100 choice (descend 1-4, 5-8)
4 x 200 (sprint 1st and last 50)
16 x 50 (odds at 85 %, evens @ 75% 3 breaths per length)
Warm Down:
400 easy choice
Total: 4,000 yds.
Workout Wednesday
February 9, 2022
Warm Up:
500 easy swim
3 x 100 easy IM-30 secs. rest
3 x 100 as 50 kick/50 swim-30 secs. rest
Pre-set:
4 x 50 drill
4 x 50 kick- 20 secs. rest
Main Set:
4 rounds of:
75 all out, 75 easy on 1:45
50 all out, 50 easy on 1:30
25 all out, 25 easy on: 45
200 easy pull
5 x 100 all out on 3:00
4 x 50 kick-descending- 30 secs. rest
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 2, 2022
Warm Up: (35%)
400 swim –choice
300 pull
3 x 100 (50 kick/50 swim)
Pre-set:
4 x 50 drill
4 x 50 on 60 secs. (descending)
Main Set: 100’s are done @ 90% effort-30 secs. rest between intervals
200’s are done at 75% with consistent stroke count- 30 secs. rest
1 x 100
200
2 x 100
200
3 x 100
200
4 x 100
200
8 x 25 sprint with fins on 30 secs.
Warm Down:
200 kick
200 easy pull
200 easy swim -choice
Total: 4,000 yds.
Workout Wednesday
January 26, 2022
Warm Up:
500 easy freestyle
6 x 50 kick-alternate flutter kick/breaststroke kick
4 x 50 free descending on 60 secs.
Main Set: *** 30 secs. rest between efforts
3 x 100 fly-descending effort
2 x 200 IM
3 x 100 back
400 IM
3 x 100 breaststroke
2 x 200 IM
3 x 100 free
4 x 50 free on 45 secs.
Cool Down:
200 easy pull
200 swim
Total: 4,000 yds.
Warm Up:
500 easy swim
4 x 100 easy IM - 30 secs. rest
4 x 50 descend to 80 %-30 secs. rest
Main Set:
4 x 150 as 75 kick/75 swim- 30 secs. rest
4 rounds of:
75 all out, 75 easy on 2:00
50 all out, 50 easy on 1:30
25 all out, 25 easy on :45
300 easy pull
5 x 100 all out on 3:00
Cool Down:
300 easy swim
Total: 4,000 yds.
Warm Up:
200 swim-15 secs. rest
200 pull- 15 secs. rest
2 x 100 kick-10 secs. rest
Main set:
4 x 200 IM-20 secs. rest as
200 kick (IM order)
8 x 100 IM 20 secs. rest
200 kick (IM order)
16 x 50 as 4 x 50 fly, 50 back, 50 breast, 50 free- 30 secs. rest
8 x 25 on 45 secs. IM order
Warm Down:
200 easy swim
Total: 4,000 yds.
Workout Wednesday
December 1, 2021
Warm Up:
400 easy as 200 free, 100, back, 100 breaststroke
200 pull
4 x 50 kick-descending-20 secs. rest between 50’s
4 x 50 drill- 20 secs. rest between 50’s
Main set:
500 swim- 20 secs. rest (75% effort)
100 fast-20 secs. rest (90% effort)
400 pull -20 secs. rest (75% effort)
2 x 100 fast-20 secs. rest between 100s (90% effort)
300 swim- 20 secs. rest (75% effort, consistent stroke count
3 x 100 fast- 20 secs. rest between 100’s (90% effort)
200 pull- 20 secs. rest
4x 100 fast- 20 secs. rest between 100’s (90% effort)
3 x100 kick- on 2:00 (on back w/ fins)
Warm Down:
300 easy swim
Total: 4,000 yds.
Workout Wednesday
November 24, 2021
Warm Up:
400 easy as 200 free, 100, back, 100 breaststroke
200 pull
4 x 50 kick-descending-20 secs. rest between 50’s
4 x 50 drill- 20 secs. rest between 50’s
Main set:
500 swim- 20 secs. rest (75% effort)
100 fast-20 secs. rest (90% effort)
400 pull -20 secs. rest (75% effort)
2 x 100 fast-20 secs. rest between 100s (90% effort)
300 swim- 20 secs. rest (75% effort, consistent stroke count
3 x 100 fast- 20 secs. rest between 100’s (90% effort)
200 pull- 20 secs. rest
4x 100 fast- 20 secs. rest between 100’s (90% effort)
3 x100 kick- on 2:00 (on back w/ fins)
Warm Down:
300 easy swim
By Bob Ouellette
Warm Up:
300 swim
300 pull
4 x 50 drill
3 x 100 kick-with fins (descending- 20 secs. rest)
Main Set:
6 x 100- 20- secs. rest (best average pace)
300 pull- 20 secs. rest (75%-hold stroke count
12 x 50- 20 secs. rest 4 x (fly/free, back/free, breast, free)
2 x 150 kick on back -20 secs. rest
600 done as 100 @ 85%, 400 @ best avg. pace, 100 @ 85%
8 x25 from blocks
Cool Down:
300 easy swim – alternate backstroke, breaststroke
Total: 4,000 yds.
Warm Up:
300 swim (non-freestyle)
4 x 50 kick on side on 1:15
4 x 50 drill- 20 secs. rest
4 x 25 free-descending to 85% on: 45 secs.
Main Set:
600 swim at 75 %- 20 secs. rest
300 pull-consistent stoke count throughout
5 x 100- descending 1-5 and 6-10 to 90% effort- 20 secs. rest
3 x100 kick on 2:00 with fins-30 secs. rest
10 x 50 as odds easy, evens 90 %- 20 secs. rest
600 swim at 75% effort with 20 secs. rest
8 x25 free at 90% on: 45 secs.
Cool Down:
300 easy swim – alternate backstroke, breaststroke
*** Feel free to use fins as needed to maintain speed on the 100 repeats
Total: 4,000 yds.
by Bob Ouellette, NELMSC Coaches Chair
Warmup (900)
400 easy with every 4th length non-freestyle
2x 100 kick on back with fins @ 30 secs rest - odds dolphin, evens flutter kick
4x 50 drill @ 30 secs rest - odds 1 arm swim, evens fist swim
4x 25 @ :30 - build to 85%
Main Set (3000) - :20 rest for all sets
500 broken as 4x {100 hard + 25 easy backstroke
5x 200 @ :15 rest - 75% effort and 6 kicks off every wall
200 easy pull with snorkel & pull buoy
6x 50 kick @ 1:15 - alternate dolphin/flutter kick
500 negative split each 100 to 90% effort
12x 25 swim @ :30 - work on 3 breaths per length
Cooldown (300)
300 easy swim
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
200 swim non-freestyle
4x 50 kick, descend @ :15R
4x 50 fly/free @ :15R
Main Set (3000) all @ :10R
4x 150 @ 90% effort
600 free - target race pace + :15
12x 50 - descend by 3 (i.e. 1-3 easy, 4-6 moderate, 7-9 faster, 10-12 fastest)
600 free - hold steady pace
2x 300 as 250 hard/50 easy
Cooldown (400)
400 easy pull
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
300 swim easy
6x 50 kick, desc 1-3 & 4-6 @ :20R
Main Set (3000) all @ :20R
3x 100 fly - descend effort (option: 25 fly/25 free)
2x 200 reverse IM
4x 100 back - descend to 100%
400 IM - focus on form and turns
4x 100 breast - descend to 100%
2x 200 reverse IM
4x 100 free - descend to 100%
6x 50 free @ :45
Cooldown (400)
400 easy swim - non-free every 3rd length
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (1000)
300 swim easy, every 3rd length non-freestyle
4x 50 pull @ :10R
8x 25 kick @ :15R
4x 75 free, breathe every 5th stroke @ :15R
Main Set (2500) all @ :15R
4x 200 descend effort
3x 200 @ 80% effort
2x 200 descend effort
1x 200 ALL OUT
500 pull with paddles, moderate
Cooldown (500)
500 easy swim - non-free every 3rd length
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (800)
300 swim easy
200 kick with snorkel (+ fins optional)
4x 75 as 50 swim/25 drill
Main Set (2500)
4x 400 free as 100 hard/200 pace/100 hard @ :30 rest
200 dolphin kick on back with fins - hold tight streamline
500 pull with snorkel and pull buoy - work on body alignment and head position
8x 25 fast @ :15 rest
Skill Building (300)
4x 75 free - sight 1x on 1st 25, 2x on 2nd 25, 3x on 3rd 25
Cooldown (400)
400 easy swim - non-free every 3rd length
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (1000)
400 easy swim as 2x {100 fr, 50 bk, 50 br
300 pull
6x 50 kick with fins as 2x {dolphin, breaststroke, flutter kick}
Main Set (2700): 20 seconds rest between sets
4x 50 fly build @ :15R
3x 100 as 25 fly/75 back descend @ :20R
2x 200 back build @ :15R
3x 100 as 25 back/75 breast descend @ :20R
2x 200 breast build @ :15R
3x 100 as 25 breast/75 free descend @ :20R
2x 200 free build @ :15R
4x 100 IM at 100% effort @ :30R
Cooldown (300)
300 easy swim
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (1000)
400 easy - non-freestyle every 3rd length
200 pull
200 kick
4x 50 drill
Main Set (2500): 20 seconds rest between sets
10x 25 with 6 dolphin kicks off each wall @ :50
300 at 90% effort
10x 25 with only 1 breath @ :45
2x 150 at 85% effort @ :20R
10x 25 breathe every 5 strokes @ :40
3x 100 at 75% effort @:20R
10x 25 at 90% effort @ :30
6x 50 at 100% effort @ :45R
3x 100 kick @ :20R
Cooldown (500)
5x 100 easy @ :30R
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Keep an eye out for a new workout every Wednesday on our website and in our Facebook group. Then send us your favorite workout to share with the LMSC!
by Bob Ouellette, NELMSC Coaches Chair
Warmup (700)
200 swim
200 pull
4x 50 drill @ 1:30
4x 25 underwater streamlines with fins (kick halfway, surface and swim halfway) @ :15R
Main Set (3000): All with :15 seconds rest
4x 100 IM
4x 50 fly work perfect underwaters
3x 200 IM
4x 50 back work perfect underwaters
3x 200 IM
4x 50 breast work perfect underwaters
2x 100 IM
4x 50 free work perfect underwaters
400 IM
Cooldown (300)
300 easy swim
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
by Bob Ouellette, NELMSC Coaches Chair
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Warm Up (800)
300 as 50 free/25 non-free
3x 100 kick/swim by 50
8x 25 sprint @ :15R
Main Set (3000)
3x 200 descend @ :15R
600 as 150 @ 80% / 300 cruise / 150 @ 85%
4x 150 odds hard, evens easy @ :15R
600 cruise, work bilateral breathing
12x 50 odds hard, evens easy @ :15R
Cooldown (400)
400 free/back/breast/free by 100
Total: 4,200 yards