Workouts
Workout Type | Description | Distance | Author | Actions | ||||||||||||||||||
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Aerobic |
Activate (neck, arms, hips, legs) Warm Up: 1200 m 4 x 100 m: SKDP (Swim, Kick, Drill, Pull), 4 x 200 m (SKDP) Mini SPRINT/Race Pace: 300 m 2 x 100 m "Broken 100" (25 m w 5 s rest, 50 m w 5 s rest, 25 m) subtract 10s from your total 100 m time to have "approx" race pace TODAY. Do 100 m EASY recovery between 2 x 100 m Kick/Pull Set: 600 m 2 x 100 kick build, 15 s rest 100 pull EZ 2 x 50 kick build, 10 s rest 100 pull EZ 2 x 25 m ALL OUT, 5 s rest 50 pull EZ Main Set (10 s rest after each distance): 600 m
Warm Down: 300 m 100 swim, 100 kick, 100 pull Stretching |
3000 m | Logan Keirstead | View | ||||||||||||||||||
Aerobic |
Activate: (5 mins) Neck, arms, hips, legs Warm Up: (20 mins) 800 m
2 x (100 pull free, 100 kick fly, 100 backstroke, 100 drill IM) Mini Pull/Sculling Set: (15 mins) use bouy 600 m
4 x (50 m: 25 scull, 25 pull
50 m: 12.5 pull, 25 scull,12.5 pull
50 m: 25 pull, 25 scull)
Drills (15 mins: TBD)
Main Set: (30 mins) 15 s rest between each interval (1200 m)
50 fly, 100 back kick, 150 breast, 150 free kick, 100 fly, 50 back kick
50 fly kick, 100 back, 150 breast kick, 150 free, 100 fly kick, 50 back
Warm Down: 10 mins (300 m)
100 back, 100 breast kick, 100 pull free
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2900 m | Logan Keirstead | View | ||||||||||||||||||
Aerobic |
Activate 8:30-8:45
Warm up: 4 x (100 drill, 100 kick) IMO
8:45-9:05
Mini: review front crawl and back crawl turns ( 400 m )
2 x (4 x 50 m)
9:05-9:45
4 x 25 @ sprint
4 x 50 @ ABF 80%
4 x 75 @ FREE 80 %
4 x 100 IM
4 x 125 @ build
Warm down:
200 m swim choice |
2900 m | Logan Keirstead | View | ||||||||||||||||||
Aerobic |
Activate Warm Up (800 m) fins optional 200 free, 200 kick, 400 IM drill Mini Pull Set (600 m) 10-15 s rest 200 build every 50 individually 2 x 100 @ moderate pace 4 x 50 12.5 of every 25 is a sprint Main Set (1800 m) 6 x 25 kick choice 5 x 50 ABF (anything but free) 4 x 75 @ 80% (Pace times: 1:10, 1:15, 1:20, 1:25, 1:30) 3 x 100 IM (Pace times: 1:40, 1:45, 1:50, 1:55, 2:00) 2 x 200 Pull 400 IM (fins optional) NO DRILL Warm Down (600 m) 2 x (100 back kick, 100 free pull, 100 m alt 25 dolpiin dives, 25 double arm back)
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3800 m | Logan Keirstead | View | ||||||||||||||||||
Aerobic |
Activate Warm Up (800 m) 200 free, 100 drill worst stroke, 100 kick best stroke 200 pull, 100 drill best stroke, 100 kick worst stroke Mini Set (900 m) 4 x 75 m = 50 kick, 25 swim @ 1:20, 1:25, 1:30, 1:35 4 X 75 m = 50 swim, 25 kick @ 1:15, 1:20, 1:25, 1:30 4 x 75 m build @ 1:10, 1:15, 1:20, 1:25, 1:30 Breaststroke Drills (15 mins) 200 m Main Set (800 m) 200 build 1 min. wall sit 2 x 100 IM 1 min. plank 4 x 50 worst stroke 1 min. as many pushups as possible Warm Down (100 m) 100 m choice |
2800 m | Logan Keirstead | View | ||||||||||||||||||
Aerobic |
Activate Warm up 830-850 800 m
200 free, 100 IM KICK, 200 free pull, 100 IM drill, 100 swim choice, 100 IM Turns 850-905
Mini 905-915
4x75 : 50 free, 25 ABF
Increase effort & rest
Bilateral breathe
Main 910-945 * try without fins
100 IM 2
200 50 fly/50 free 4
300 50 breast/50 free 6
400 50 back/50 free 8
300 50 best stroke/50 free 6
200 50 worst stroke/ 50 free 4
100 IM 2
Warm down 945-55
100 IM kick
150 free pull
100 swim choice
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3100 m | Logan Keirstead | View | ||||||||||||||||||
Aerobic |
ACTIVATION 8-805 Neck, arms, hips, legs
WARM UP – 805-820 800 m 400 free (concentrate on stroke and turns *streamlines) 200 kick choice (opportunity to work on kick of your choice) 200 pull choice (concentrate on shoulder roll)
SPRINTS 820-840 400 m Choice* @ 20 s rest between each 25 m Swim: 4 X 25 (12.5 FAST, 12.5 EASY) 1 min rest Kick: 4 x 25 (SPRINT) 1 min rest Pull: 4 x 25 (BUILD) 1 min rest Swim: 4 x 25 (SPRINT) 1 min rest
FLY DRILLS 840-9
MAIN SET 9-920 1000 m 15 s rest after each interval 2 x (2 x 25 (90% effort), 2 x 50 (80% effort), 2 x 75 (70% effort), 2 x 100 (60% effort) ) 1st time – free 2nd time – choice
WARM DOWN 920-925 200 m 50 double arm back 50 kick choice 50 sculling choice 50 pull choice |
2400 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
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2300 m | Logan Keirstead | View | ||||||||||||||||||
Aerobic |
Activation Warm up 830-850 1000 m
2 x (100 pull free, 100 IM drill, 100 dolphin kick on back, 100 swim choice)
4 x 50 decline @ 1:00
Drills 850-810 400 m
2 x (50 turns, 50 back)
4 x 50 turns
Main 810-845 1800 m
3 x
(50 fly kick
100 pull free
50 back kick
100 pull Breast
50 Breast kick
100 back pull
50 free kick
100 drill fly)
Warm down 845-855 200 m
50 kick, 50 swim, 50 pull, 50 drill |
3400 m | Logan Keirstead | View | ||||||||||||||||||
Aerobic |
First practice of season! Activation: Simple activation to get warmed up before practice in order to avoid injury. 10 x neck rotation (shoulder to shoulder) 10 x arm circles front (5/arm) 10 x arm circles back (5/arm) 10 x monkey swings 10 x hip rotation (5 to right, 5 to left) 20 x leg swings (10/leg) Anything extra you must do in order to prepare for your in water warm up. This may depend on any current injuries or discomforts you are experiencing, or anything you are being treated for at physio, massage therapy, etc. |
2350 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 | ||||||||||||||||||
Anaerobic Threshold |
This a long one... The sprints will push you past your anaerobic threshold but everything else should keep you below it. |
4200 m | Étienne Beaulé | View | ||||||||||||||||||
Anaerobic Threshold |
This one will make you work your IM! All times are provided with recommended adjustments (±), depending on your swim abilities. |
3500 m | Travis Richard | View | ||||||||||||||||||
Aerobic |
This workout aims to make you work on your 200m. The middle of the main set is where things get really challenging (if you can manage to do the whole thing without switching to drill or kick). |
3400 m | Étienne Beaulé | 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 | ||||||||||||||||||
Aerobic |
Warm up (20 mins) 800 m 4 x (100 drill, 100 kick) 1) Reverse IM 2) Free 3) Back 4) IM Mini set (20 mins) 750 m 3 x 150 choice swim 1) 1st 50 m build 2) 2nd 50 m build 3) 3rd 50 m build 2 x 150 pull choice 1) 1st 75 m build 2) 2nd 75 m build Drills (10 mins) Breast kick ( focus on reaching heels to hands & finishing the kick ) 300 m 2 x 50 m breast kick hands at side on front 2 x 50 breast kick hands at side on back 2 x 50 : 1 breast kick, 1 fly kick Main (30 mins) 1400 m Round 1 – 15 mins, 70-80% effort 4 x 25 IMO @ 20 s rest 4 x 75 IMO (no free) 20 s rest 2 x 100 IM 20 s rest Round 2 – 15 mins 4 x 50 CHOICE @ 20 s rest 3 x 100 CHOICE @ 20 s rest 2 x 150 CHOICE @ 20 s rest
Warm down (10 mins) 500 m 100 free, 100 pull free, 100 kick choice, 100 IM drill, 100 choice |
3750 m | Logan Keirstead | View | ||||||||||||||||||
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 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) (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 |
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