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Joe's Don't Take A Break Workout

This week’s workout is brought to you by the letter D.  As in ‘don’t take a break from swimming because it hurts to get back in to it.’

500 warm up

6 x 75s kick/drill/swim

6 x 50s drill down swim back build

4 x 400s pull

3 x 300s swim / kick / swim

2 x 200s IM drill/swim

8 x 50s stroke/ free.  (stroke is build to HARD, free is easy)

200 EZ

Fairly basic workout.  The whole thing is essentially working toward the 50s.  The 400s pull should break down your arms, the 300s with the kick in the middle should break down your legs a bit, the 200s drill are to start thinking about your strokes some and add a bit of recovery and then the 50s should be quality building on the stroke.


My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington.  I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice.  I swim with a  few local master's teams in the Seattle area and also on my own due to scheduling conflicts.  Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy.  I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).


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