September 2023

Last Updated on October 10, 2023

Week 1

Workout for Tuesday (Labor Day Monday – No Workout)

Sprint-Tune-Up.9.5.2023Download

Workout for Wednesday

Distance-Descends.9.6.2023Download

Workout for Thursday (“Fiesta”Friday – No Workout, pools close at 11:30am)

Mid-Distance-Attack-25s.9.7.2023Download

Week 2

Workout for Tuesday (Monday – No Workout – GCCC Closed)

Distance-Descends.9.12.2023Download

Workout for Thursday (Wednesday – No Workout – GCCC Closed)

Stroke-Hold-Technique.9.14.2023Download

Workout for Friday

Descends-Negative-Splits.9.15.2023Download

Week 3

Workout for Monday and Thursday

Aerobic-IM-Endurance.9.18 &21.2023Download

Workout for Wednesday

Sprint-Free.9.20.2023Download

Workout for Tuesday and Friday

Sprints-and-Breath-Pattern.9.19 & 22.2023Download

Week 4

Workout for Monday and Thursday

IM-and-Fast-Swims.9.25-28.2023Download

Workout for Wednesday

Consistent-Pace.-9.27.2023Download

Workout for Tuesday and Friday

Focus50s.9.26-29.2023Download