Last Updated on June 27, 2025
Week 1
Workout for Monday PM
Workout for Tuesday AM
Workout for Wednesday PM and Thursday AM
Workout for Friday AM
Workout for Friday Noon
Week 2
Workout for Monday PM
Workout for Tuesday AM
Workout for Wednesday PM and Thursday AM
Workout for Friday AM
Workout for Friday Noon
Week 3
After April’s 1K, the second benchmark 200-freestyle for time will be a breeze—and show you how far you’ve come since February—you’ve got this!
Workout for Monday PM & Friday AM
Workout for Tuesday AM
Workout for Wednesday PM and Thursday AM
Workout for Friday Noon
Week 4
Workout for Monday PM and Friday AM
Workout for Tuesday AM & Wednesday PM
Workout for Thursday AM and Friday PM
Week 5
Workout for Tuesday AM
Workout for Wednesday PM & Thursday AM
Workout for Friday AM