A coached swim club for adults at all levels of abilityWorkouts
| Workout Type | Description | Distance | Author | Actions |
|---|---|---|---|---|
| Aerobic |
Warm up 1000 m 200 free
50 fly kick, 50 pull free
100 breast
50 back kick, 50 pull free
100 back
50 breast kick, 50 pull free
100 fly
100 free kick, 100 pull free
Mini 500 m
400 free w options
1) time
2) 7 m and breathing
3) build each 100 m
100 relaxed
Main 2000 m
2 x (4 x 100 m (fly, bk, br, fr)
200 free build
400 m (100 free, 100 choice)
Warm down 500 m
200 swim choice
100 kick choice
200 pull free |
4000 m | Logan Keirstead | View |
| Aerobic |
Warm up 1000 m 8-825
2 x (100 best stroke, 100 worst stroke kick, 100 free pull, 100 worst stroke, 100 best stroke kick)
Mini 400 825-835
100 IM DRILL
100 IM KICK
2 x 100 IM (good turns)
Drills - breaststroke 400 m 835-850
2 x 25 breast kick on front - kick hands
2 x 25 sculling - Elbows out wide
2 x 25 breast kick on back - kick hands
2 x 25 breast pull (no breathing with bouy)
2 x 25 2 breast kick / 1 pull
2 x 25 breast pull with dolphin kick, concentrate on shoulder shrug
2 x 25 1 breaststroke / 1 butterfly
50 breaststroke
Main 1400 m 850-920
4 x 200 m (alt free and IM) @ 80% ~ 15-20 s rest
4 x 100 m (alt ABF and free) @ 90% ~ 10-15 s rest
4 x 50 m free @ fastest possible pace 5-10s rest
Warm down 200 m 920-925
100 swim choice
50 kick choice
50 pull choice |
3400 m | Logan Keirstead | View |
| Aerobic |
Warm up 830-850 1000 m
2 x (100 pull free, 100 kick choice, 100 back drill, 100 breast drill, 100 dolphin kick)
Sprint set 850-905 600 m
3 x (100 build, 50 : 25 sprint, 25 ez, 50 kick build)
Main set 905-945 1500 m
2 x
( 150 free on 200 m free time ~ 60% 15-20 s rest
400 free - streamline 7 m after flags, work on bi lateral breathing patterns)
150 ABF on 200 m time ~ 60% 15-20 s rest )
100 kick relaxed between set of 2.
Warm down 945-955 300 m
100 swim choice, 100 drill choice, 100 pull OR kick choice |
3400 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825 800 m 400 free (build through the 400 m)
200 IM drill (fins optional)
200 pull choice
Mini set / drills 825-835 400 m
2 x (100 drill choice, 100 kick choice)
Fins optional - swim continuously
Main set 835-920 2000 m
2 x
(100 IM @ 80%, 20-30 s rest
100 free @ 80 %, 10-15 s
200 worst stroke swim relaxed
200 IM @ 80%, 20-30 s rest
200 free @ 80% 10-15 s rest
200 best stroke swim relaxed)
Warm down 915-925 200 m
200 m choice |
3400 m | Logan Keirstead | View |
| Aerobic |
Warm up 1000 m 400 swim
200 kick
200 drill
200 pull
Drills 855-905 200 m
Tae swimming
Sculling
1 arm pull w bouy
Golfing 905-920 500 m
(4 x 50) want lowest score : stroke count + time
50 swim choice
Main 700 m
300 : 100 swim, 50 kick build
400 : 100 reverse IM, 100 free
Warm down
100 swim ABF
50 pull
50 kick |
3100 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825 1000 m
250 swim choice
250 pull
250 kick
250 drill choice
Kick set 825-835 300 m
2 x 75 back kick
1 min vertical dolphin
25 breast kick on your back
50 pull free)
Breathing Drills 835-850 400 m
4 x 25 (4 breaths, 3 breaths, 2 breaths, 1 breath) w 30 s rest
4 x 50 (6, 5, 4, 3 breaths) w 30 s rest
100 free (3-5-3, or 2-3-2)
Main set 850-920 1200 m
300 m free/pull (stroke count, think about finishing pull)
400 IM (good strokes and turns)
300 100 ABF, 100 free
200 IM (good strokes and turns)
Warm down 920-925 200 m
50 pull free, 50 kick breast, 50 backstroke, 50 choice |
3100 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825 (1000 m)
300 swim choice, 200 drill choice, 100 kick choice, 200 pull choice, 200 swim choice
Sprints 825-835 (300 m)
4 x 50 build w 15 - 20 s rest
100 relaxed
4 x 25 sprint w 30 - 40 s rest
100 relaxed
Drills 835-850 (300 m)
w 10-15 s rest
Encourage them to take their time
And concentrate on the drill
2 x 25 kick free no board, arms at side
2 x 25 kick free, one arm up, one arm at side, face in the water
2 x 25 6-kick switch
2 x 25 sculling arms overhead
2 x 25 1 arm free
50 free
Main 850-915 (1500 m)
4 x 75: middle 25 ABF (20-30 s rest)
2 x 150: free on 200 free time
300: IM (3 laps of each stroke) ~ 30-40 s rest
2 x 150: free on 300 free time
4 x 75: middle 25 ABF (20-30 s rest)
Warm down 915-925 (400 m)
100 pull free
100 drill choice
100 kick choice
100 free |
3500 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825, 1000 m 2 x (100 pull free, 100 back kick, 100 breaststroke, 100 dolphin kick, 100 free)
Pacing set 825-835, 400 m
4 x 50 free @ approx 200 m pace ~ 80% effort
15-30 s rest
4 x 50 ABF/IM @ approx 200 m pace ~ 80% effort
15-30 s rest
Drills 835-845, 300 m
10-15 s rest between each 25
2 x 25 Breast sculling
2 x 25 Breast kick
2 x 25 breast pull w dolphin kick
2 x 25: 2 kick, 1 pull
100 m breaststroke
Transition 845-850, 200 m
200 CHOICE
Main 850-920, 1400 m
4 x (50 kick, 50 drill, 200 build, 50 relax)
Odd: Free
Even: IM or ABF
Warm down 920-925, 200 m
100 drill choice, 50 kick, 50 pull
|
3500 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825 900 m
200 pull free, 100 IM drill, 200 swim free, 100 kick choice, 100 pull free, 50 IM, 100 swim free, 50 kick choice
Mini 825-835 450 m
4 x 75 m swim sprint 5 m in and 5 m out of flags (middle is easy) ~ 15-20 s rest
2 x 75 m kick same as above
Transition 835-845 300 m
300 m swim - 100 free, 50 ABF (work on minimizing stroke count)
Main 845-915 1600 m
4 x 50 ABF: 70-80% effort - maintain same pace. ~ 15 s rest
2 x 200 m IM ~ 30 s rest
400 m free work on breathing patterns
2 x 200 m IM ~ 30 s rest
4 x 50 : 1 st 50 at 90%, 2nd at 80%, 3rd at 70%, 4th at 60%
~15 s rest
Warm down 915-925 400 m
200 drill choice
100 kick
100 pull free
|
3650 m | Logan Keirstead | View |
| Aerobic |
Warm up 830-850 1200 m 3 x (100 swim, 100 drill, 100 kick, 100 pull)
Choice stroke
Backstroke 850-905 250 m
*push off on back with dolphin kick in streamline
2 x 25 back kick shoulder roll
2 x 25 1 arm back
2 x 25: 6 kick
Review backstroke turn: practice count
2 x 50 back from middle
Breaststroke 905-920 250 m
*push off on front with pull out
2 x 25 Breast kick on front (kick hands)
2 x 25 breast pull no breathing
2 x 25 2 kick / 1 pull
Review breaststroke turn: practice
2 x 50 breast from middle
Main 920-950 1200 m
4 x 100 IM with 30 s rest (8)
4 x 100 free alternating 100 swim/100 pull with 15 s rest (6)
1 X 200 IM build each 50
1 x 200 free build through the 200
Warm down 950-955
5 min choice |
3100 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-830 (1100m) 200 free, 200 drill choice, 4 x 50 kick choice, 200 pull free
4 x 25 build
4 x 50 descending
Sprints 830-850
50 fly
25 back
50 Breast
25 free
50 back
25 Breast
50 free
25 fly
Transition set 850-9
200 pull free, 100 kick, 200 drill/swim
Distance 9-920
100 choice
Warm down
Video Turns |
2000 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825 1200 m 300: 100 free, 50 ABF
300: 100 kick, 100 pull
300: 100 IM drill, 100 drill choice
300: build free each 100 faster than the 100 before
Kick sprints 825-835 300 m
4 x 25 kick descending (each 25 faster than pervious) w 20 s rest
4 x 50 kick build w 30 s rest
Drills 835-845 250 m
Review Breaststroke pull outs (we haven't worked on these much)
Pull out progression:
2 x 25 sculling elbows wide (over the barrel)
2 x 25 pullouts on the surface of the water
2 x 25 pull outs underwater
Review breaststroke turns
4 x 25 breaststroke turns from middle
Main 845-920 1600 m
4 x 50 choice stroke: try to minimize stroke count, strong arms, finishing pull and kick w 15 s rest
4 x 100 IM (modify IM based on ability) w 20-30 s rest
100 swim recovery
2 x 250: 200 FPP (fastest possible pace), 50 recovery w 30-40 s rest
400 m: 100 pull, 100 free work on stroke count, pulling all the way past your hip
Warm down 920-925 200 m
100 drill choice, 50 kick, 50 pull |
3550 m | Logan Keirstead | View |
| Aerobic |
Activation Warm up 8-825, 1000 m
200 drill choice
200 kick with fins
200 pull free
200 IM drill with fins
200 swim choice
Sprints 825-835, 400 m
4 x 100 m choice stroke @ 20-30 s rest
1st: sprint first 25
2nd: sprint second 25
3rd: sprint third 25
4th: sprint fourth 25
Mini 835-850, 200 m
4 x
(25 dolphin dives ~ 15-20 s rest
1 min vertical kick
25 scull choice ~ 15-20 a rest)
Main 850-915 Broken 200 's, 400 m
2 x
(Broken 200 m:
25 m + 5 s rest,
75 m + 10 s rest,
75 m + 5 s rest,
25 m - 20 s = approx 200 m time)
Do this in heats depending on how many swimmers: 1-2 swimmers per lane/heat.
Try to have 2-3 heats.
Recommend doing one 200 m freestyle, and one 200 m another stroke/or IM.
Warm down 915-925, 300 m
100 swim choice, 50 kick, 100 swim choice, 50 pull
|
2300 m | Logan Keirstead | View |
| Aerobic |
Warm up 800-825 1200 m
400 swim choice
300: 100 drill, 100 kick
200 pull free
300: 100 drill, 100 kick
Mini 825-835 200 m
4 x 25 build IM
4 x 25 build choice
Drills 835-850 600 m
15 s rest between each interval
4 x 50 12.5 scull, 12.5 swim choice
4 x 50 25 kick on front, 25 kick on back (no board)
4 x 50 build through 50 swim choice
Main set: 850-920 1200 m
100 fly drill choice
200: 25 fly/75 free
100 back drill choice
200: 25 back/75 free
100 Breast drill choice
200: 25 Breast/75 free
100 free drill choice
200: free
Warm down 300 m
100 swim, 100 kick, 100 pul
|
3500 m | Logan Keirstead | View |
| Aerobic |
Warm up 830-850 1000 m
200 swim choice, 100 kick, 200 IM drill, 100 kick, 200 pull free
4 x 50 descending
Sprints 850-9 300 m
2 x ( 6 x 25 @ 1:00)
1) swim - alt build, 12.5 sprint w turn
2) kick - alt build, 12.5 sprint
Drills 9-915 500 m
200 pull ez
4 x 75 IMO: 50 drill, 25 kick
Mini race pace: 50 m
Main 915-945 800 m
2 x
(4 x 50 free: set pace @ 80% min stroke count
200 free : build each 50 m
4 x 50 ABF: hold pace 10-15 s rest
200 ABF: build each 50 m)
Warm down 945-955 200 m
|
2800 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825 (1000 m) (200 free, 200 drill choice, 200 kick choice, 200 pull free, 200 IM drill)
Mini set 825-840 (400 m)
100 kick (12.5 sprint/12.5 EZ), 100 IM drill, 100 (12.5 scull/12.5 pull), 100 drill choice
Main 840-920 (1750 m)
15 - 30 s rest between each interval
5 x 50 build through the 50 choice
4 x 100 IM
3 x 150 (every 50 m build)
2 x 200 IM
1 x 250 every 50 m build
Warm down 920-925
5 min choice warm down |
3200 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825 1000 m 400 swim choice
200 kick choice
200 pull choice
200 drill choice
Mini 825-840 600 m
4 x 25 IMO KICK
4 x 50 IMO drill
4 x 75 IM
Drills 840-855 400 m
Fly drills
4 x 25 Fly kick on front arms overhead
4 x 25 fly kick with top scull
4 x 25 3 fly kick with pull finishing (stone skipper)
4 x 25 1 arm fly other arm up top for now/side if comfortable.
Main 855-915 600 m
5 mins switch to back kick in SL on whistle
100 free pull build
100 kick @ 80%
200 free pull build
200 swim @ 80%
400 free pull build every 100 m
Warm down 915-925 300 m
100 swim
100 kick
100 pull |
3200 m | Logan Keirstead | View |
| Aerobic |
Warm up 8:30-8:50 1000 m 2 x (200 swim ABF, 100 drill or kick, 200 pull free)
Mini set 8:50-9 300 m
4 x 75 m
50 drill choice, 25 kick
Main 45 mins 9-945
Swim, kick, pull 1200 m
2 x
( 8 x 25 sprint
4 x 50 kick 25 EZ, 25 build
2 x 100 sprint in & out of flags )
Warm down 200
200 choice |
2700 m | Logan Keirstead | View |
| Aerobic |
Saturday (3100 m) Warm Up 830-850 (900 m) 2 x (100 free, 100 drill choice, 100 ABF, 100 pull choice, 50 kick choice) Mini Sculling Set 850-910 (400 m) 4 x 25 play around with sculling 4 x 25 (12.5 scull up top, 12.5 scull at sides) 4 x 25 (12.5 strength sculling, 12.5 kicking on back) 4 x 25 1 arm free with rotation Main Kick Set 910-945 (1600 m) 100: kick free – build 200: 100 swim choice, 100 IM kick 300: 50 kick on front, 50 kick on back 400: alt 50 free, 50 kick as far as you can underwater/turn onto back 300: 50 ABF , 50 kick on side 200: 100 pull free, 100 kick choice 100: kick free – build Warm Down 945-955 (200 m) 50 pull free, 50 double arm back, 50 free, 50 breast 2 k/1 p |
3100 m | Logan Keirstead | View |
| Aerobic |
Thursday (3300 m) Warm Up 8-825 (900 m) 200 free, 100 kick on back, 200 pull free, 100 scull choice, 200 IM drill, 100 ABF Mini Vertical Kick Set 825-835 (FINS optional) (200 m) 2 x (25 UW kick @ 45 s, 1 min vertical flutter kick - 15 s rest, 25 fly kick on back @ 45 s, 25 breast kick arms at side (heels to finger tips) @ 45 s, 1 min vertical fly kick, 15 s rest, 25 flutter kick on front, arms at side @ 45 s) Main Pull Set 835-920 (2000 m) 400 m – 100 pull, 100 free (7 m underwater on turns) (minimize stroke count throughout) 2 x 200 – 100 free drill choice, 100 pull 4 x 100 – alt 125 pull build, 125 free build 2 x 200 – 100 free (7 m underwater on turns), 100 pull (minimize stoke count throughout) 4 x 100 – 25 scull choice, 25 pull free Warm Down 920-925 (200 m) 100 kick choice, 100 swim ABF |
3300 m | Logan Keirstead | View |
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