<![CDATA[Steve's Swim Workouts]]>https://swim.substack.comhttps://substackcdn.com/image/fetch/$s_!C63X!,w_256,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fbucketeer-e05bbc84-baa3-437e-9518-adb32be77984.s3.amazonaws.com%2Fpublic%2Fimages%2Fd7292bb0-e65a-4793-a564-207f1504935e_256x256Steve's Swim Workoutshttps://swim.substack.comSubstackWed, 02 Sep 2026 05:41:42 GMT<![CDATA[September 2, 2026]]>https://swim.substack.com/p/september-2-2026https://swim.substack.com/p/september-2-2026Tue, 01 Sep 2026 21:02:24 GMT4 x (3 x 25 FL-75 BK-3 x 25 BR-75 FR-150 pull)

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]]><![CDATA[August 31, 2026]]>https://swim.substack.com/p/august-31-2026https://swim.substack.com/p/august-31-2026Sat, 29 Aug 2026 14:02:27 GMT3 x {75 IM w/o FR (KSK)-50 FL/BK (SK)-25 FR (S) Fast}-rest :30-3 x {75 BK K w/ fins-50 FL K w/fins-25 FR K w/fins}-EZ 50-3 x {75 pull (B3)-50 pull (B4)-25 pull (Minimum Breath}-EZ 50-3 x (75 FR-50 BK/BR-25 FL).

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]]><![CDATA[August 28, 2026]]>https://swim.substack.com/p/august-28-2026https://swim.substack.com/p/august-28-2026Thu, 27 Aug 2026 21:01:41 GMT3 x (4 x 25 FL-100 BK-2 x 50 BR-100 FR-200 Pull)

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]]><![CDATA[August 26, 2026]]>https://swim.substack.com/p/august-26-2026https://swim.substack.com/p/august-26-2026Tue, 25 Aug 2026 21:01:48 GMT3 x {150 FR (GO!) (Descend 1-3 by round)-200 pull (or fin swim)-100 IM (GO!) (Descend 1-3 by round)-3 x 50 = (FL/BK. BK/BR, BR/ FR)-rest :30 or :60}

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]]><![CDATA[August 24, 2026]]>https://swim.substack.com/p/august-24-2026https://swim.substack.com/p/august-24-2026Sat, 22 Aug 2026 14:04:36 GMT6 x 50 (KS)- (odds=BK, evens= BR)-rest :30- 6 x 50 Kw/fins- (odds=FL, evens =FR)-EZ 50-3 x 100 pull-EZ 50-2 x (2 x 100 FR, 2 x 50 BR, 2 x 50 BK, 2 x 25 FL rest :30)

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]]><![CDATA[August 21, 2026]]>https://swim.substack.com/p/august-21-2026https://swim.substack.com/p/august-21-2026Thu, 20 Aug 2026 21:01:14 GMT6 x 75 FR (Descend 1-3, 4-6)-150 pull-6 x 75 IM w/o FR (Descend 1-3, 4-6)-150 pull-6 x 50 FR (@200 race pace)-rest 1 minute-6 x 50 (FL, BK or BR) (@ 200 race pace).

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]]><![CDATA[August 19, 2026]]>https://swim.substack.com/p/august-19-2026https://swim.substack.com/p/august-19-2026Tue, 18 Aug 2026 21:00:58 GMT2 x {2 x 200 FR (Descend 1-2)-150 pull-2 x 100 IM (Descend 1-2)-rest :30-3 x 50= (FL/BK, BK/BR, BR/FR)-rest :30 or :60}

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]]><![CDATA[August 17, 2026]]>https://swim.substack.com/p/august-17-2026https://swim.substack.com/p/august-17-2026Sat, 15 Aug 2026 14:01:14 GMT6 x 75=FL (KSK), BK (SKS), BR (KSK), FR (SKS), IM w/o FR (KSK), IM w/o FL (SKS)-rest :30-3 x 100 Kw/fins= (75 BK-25 FL)-EZ 50-3 x {125 pull (B3)-75 pull (Minimum Breath)}-EZ 50-4 x (150 FR-50 CNFR).

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]]><![CDATA[August 14, 2026]]>https://swim.substack.com/p/august-14-2026https://swim.substack.com/p/august-14-2026Thu, 13 Aug 2026 21:00:13 GMT3 x (100 FR-75 FR-50 FR-25 FR)-150 pull or fin swim-2 x {100 IM-75 IM (w/o FL)-50 BR/FR-25 FR}-150 pull or fin swim-100 IM-75 IM w/o FR-50 FL/BK-25 FL.

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]]><![CDATA[August 12, 2026]]>https://swim.substack.com/p/august-12-2026https://swim.substack.com/p/august-12-2026Tue, 11 Aug 2026 21:02:20 GMT6 x 100 FR-150 pull or fin swim-3 x 50= (FL/BK, BK/BR, BR/FR)-rest 1 minute-6 x 100 IM (or CNFR)-150 pull or fin swim-3 x 50 FR (Descend 1-3).

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]]><![CDATA[August 10, 2026]]>https://swim.substack.com/p/august-10-2026https://swim.substack.com/p/august-10-2026Sat, 08 Aug 2026 14:01:56 GMT200 IM (KS)-100 IM (KSKS)-200 IM (SK)-100 IM SKSK-rest :30-3 x 100 Kw/fins (100 FL-100 BK-100 FR)-EZ 50-4 x 100 pull-EZ 50-8 x 100= (odds= FR, evens= #2 BK, #4 BK/BR, # 6 BR/FR, #8 IM).

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]]><![CDATA[August 7, 2026]]>https://swim.substack.com/p/august-7-2026https://swim.substack.com/p/august-7-2026Thu, 06 Aug 2026 21:00:50 GMT2 x {100 IM (GO!)-2 x 75 IM w/o FL-3 x 50 BR/FR-100 FR (GO!)-150 pull or fin swim-4 x 75 FR (Descend 1-4)-50 EZ}

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]]><![CDATA[August 5, 2026]]>https://swim.substack.com/p/august-5-2026https://swim.substack.com/p/august-5-2026Tue, 04 Aug 2026 21:02:03 GMT2 x {2 x 150 FR (Descend 1-2)-150 pull-2 x 100 IM (Descend 1-2)-rest :30-2 x 75 FR (Descend 1-2)-rest :30-2 x 50 Choice (Descend 1-2)-rest :30 or :60}

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]]><![CDATA[August 3, 2026]]>https://swim.substack.com/p/august-3-2026https://swim.substack.com/p/august-3-2026Sat, 01 Aug 2026 14:01:16 GMT2 x {100 FR (KSSK)-75 BR (SKS)-50 BK (KS)-25 FL (S)}-rest :30-200 FR Kw/fins-100 FL/BK Kw/fins (alternate by 25s)-2 x 150 pull (minimum breath every 3rd and 6th length)-EZ 50-8 x 75 (odds=IM w/o FR, evens= FR).

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]]><![CDATA[July 31, 2026]]>https://swim.substack.com/p/july-31-2026https://swim.substack.com/p/july-31-2026Thu, 30 Jul 2026 21:00:44 GMT6 x 75 Dream IM=IM w/o a stroke of your choice-150 pull-6 x 50 FR (@ 300 race pace)-150 pull-4 x 75 FR (@ 300 race pace)-150 pull-4 x 50 (IM order)-rest 1 minute-100 FAST (Choice).

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]]><![CDATA[July 29, 2026]]>https://swim.substack.com/p/july-29-2026https://swim.substack.com/p/july-29-2026Tue, 28 Jul 2026 21:00:48 GMT2 x {200 IM (GO!)-200 pull (or fin swim)-2 x 100 FR (Descend 1-2)-rest :30-2 x FL/BK, 2 x BK/BR, 2 x BR/FR-rest 1 minute}

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]]><![CDATA[July 27, 2026]]>https://swim.substack.com/p/july-27-2026https://swim.substack.com/p/july-27-2026Sat, 25 Jul 2026 14:00:48 GMT6 x 75= (odds BK (SKS), evens BR (KSK)-rest :30-3 x (100 FR Kw/fins-50 FL Kw/fins)-rest :30-3 x 150 pull (every 3rd and 6th length minimum breath)-EZ 50-2 x (100 FR-50 BK-100 FR-50 BR)

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]]><![CDATA[July 24, 2026]]>https://swim.substack.com/p/july-24-2026https://swim.substack.com/p/july-24-2026Thu, 23 Jul 2026 21:00:51 GMT6 x 25 FR (Technique Focus)-rest :30-2 x {6 x 50 FR (@ 200 race pace)-150 pull}-6 x 25 FL-BK-BR (Technique Focus)-rest :30-3 x {4 x 50 (IM order, all BK, all BR or all FL)-50 EZ}

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]]><![CDATA[July 22, 2026]]>https://swim.substack.com/p/july-22-2026https://swim.substack.com/p/july-22-2026Tue, 21 Jul 2026 21:01:24 GMT150 FR-2 x 100 BK-2 x 75 BR-4 x 25 FL-150 pull-150 FR-2 x 100 BK-2 x 75 BR-150 pull-150 FR-2 x 100 BK-150 pull-150 FR (GO!).

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]]><![CDATA[July 20, 2026]]>https://swim.substack.com/p/july-20-2026https://swim.substack.com/p/july-20-2026Sat, 18 Jul 2026 14:00:51 GMT3 x 200 IM (KS)-rest :30-3 x 150 Kw/fins= (50 FL-50 BK-50 FR)-EZ 50-300 pull (every 4th length minimum breath)-EZ 50-2 x {200 FR-100 IM (or CNFR)}

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