Workout of the week: 250 blocks

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.

This is a great swim session for a technique day. Everything is broken up into 250 yard blocks. The beauty is you can move the blocks around or substitute based on what your goals are for the session. For the main set (which can be done once, twice, or even three times through) you’ll incorporate four different blocks: drill, swim, kick, and pull. You can do the same drill each time through the main set. Or, like what I usually do, is to do pick one drill for your first block, and then change it up for the second. Give it a try and let me know what you think.

Warm up

250 swimpull

5×50 side kicking, alternate by 25

5×50 descend 1-5

Main Set


| 250 drill as 5×50

| 250 swim build by 50

| 250 kick as 5×50

| 250 pull

Cool Down

250 as 25 freestyle / 25 non-free

Total: 3000


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