Winter 2019 workouts

26 workouts. Each page gives the workout’s total distance, an estimated time and its focus, with every section sized and timed.

• Swim/pull 600, 400 and 200 with fast 100s between: 4,100 m, 1 h 20 min
• Easy/fast 100s and 200s within five seconds of your best: 4,350 m, 1 h 30 min
• Drill/free/choice 100s, sprint/easy 50s, dives: 3,450 m, 1 h 15 min
• 200s of drill, build, sprint and easy/strong: 3,650 m, 1 h 20 min
• Rounds of 150, 100 and 250 at one pace: 4,000 m, 1 h 15 min
• Pull 75s breathing every fifth stroke: 4,350 m, 1 h 35 min
• Two rounds from descending 200s to sprint 25s: 3,850 m, 1 h 20 min
• Easy/build/sprint 50s, IM 75s, kick: 3,700 m, 1 h 25 min
• Fourteen 200s on dropping send-offs: 4,400 m, 1 h 30 min
• Fast 50s with easy recovery: 4,200–4,400 m, 1 h 25 min to 1 h 30 min
• Kick/pull rounds, breathing 200s, IM drill: 3,500 m, 1 h 20 min
• IM 250s, drill 100s, IM relays: 3,450 m, 1 h 20 min
• Stroke 75s, sprints across the pool: 2,450–2,750 m, 55 min to 1 h
• Timed 50s, white-water kick, dives: 3,200 m, 1 h 15 min
• Breathing pull 200s, rounds of kick, swim and pull: 4,100 m, 1 h 20 min
• Hold-average 75s and 25s, then goal-time 100s: 4,000 m, 1 h 25 min
• Sprint 100s on long rest, dives, a timed 50: 3,050 m, 1 h 15 min
• Build-to-sprint 200s with easy 100s: 3,700 m, 1 h 25 min
• Descending 100s, then kick, pull and breathing: 4,000 m, 1 h 25 min
• Building 200s, fast/easy kick, drill: 3,400 m, 1 h 20 min
• IM warm-up, build/sprint 50s, breath control: 3,100 m, 1 h 10 min
• Paddle pull rounds, swim/pull 100s and 150s: 4,000 m, 1 h 15 min
• Fifty 50s: breathing, fin kick, back, breast drill: 4,000 m, 1 h 30 min
• Strong/easy 100s, kick 50s: 3,700 m, 1 h 20 min
• Two rounds of a 50-to-200 build ladder: 4,350 m, 1 h 35 min
• Hypoxic 25s, free/stroke 100s, pull/swim 200s: 4,200 m, 1 h 25 min