300 swim, 200 kick, 300 pull, 200 IM drill
100 free – count your strokes and keep your self in control of your strok.
4x50's choice – I suggest IM order, but that’s just me.
8x25's odds fast evens smooth – even on the fast, maintain your stroke and don’t get too sloppy. But they are intended to be FAST
4x50 catch up drill
100 your choice – I suggest your best stroke.
300 (100swim,100kick,100 swim) – guess what the focus should be? Guess – go ahead – guess - - that’s right, the KICK!
200 pull or swim
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).