Workouts

Workout Type Description Distance Author Actions
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

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 8-825 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 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

Activate 8:00-8:05: Neck, arms, hips, legs

Warm up (8:05-8:20) 500 m

100 pull free, 100 kick back, 100 breaststroke, 100 fly drill, 100 swim choice

Mini set, IM drills ~ 30 mins & turns (8:20-8:50) 950 m

2 x 50 m: fly drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 fly kick 15 s rest

50 m (fly to back) 15 s rest *sprint in and out of turn

2 x 50 m: back drill 1 arm 12.5 other, 12.5 15 s rest.2 x 50 m back kick 15 s rest

50 m (back to breast) 15 s rest *sprint in and out of turn

2 x 50 m: breast drill 2 kick/1 pull 15 s rest. 2 x 50 m breast kick 15 s rest

50 m (breast to free) 15 s rest *sprint in and out of turn

2 x 50 m: free drill 1 arm 12.5 other, 12.5 15 s rest. 2 x 50 flutter kick 15 s rest

Main ~ 30 mins IM mini SETS w Lane rotation (8:50-9:20)1400 m

LANE 1-2 (10 mins) VIDEO TAPING LANE 2 x 200 IM (video tape first 200 IM), second 200 IM (can wear fins), 2 x 100 IM w 20 s rest

LANE 3-4 (10 mins) 2 x (100 m: 25 sculling/25 swim, 100 m: 50 m 1 arm swimming/50 swim)

LANE 5-6 (10 mins) 2 x (100 m: 25 underwater kicking/25 kick on back, 100 m: 50 kick w board, 50 kick no board)

 Warm down ~10 mins (9:20-9:30) 300 m

100 pull OR kick choice, 100 IM drill, 100 swim choice

3150 m Logan Keirstead View
Aerobic

Warm-up 8-820 

2 x 
(100 pull free
100 kick choice
100 Im drill
100 swim choice)
 
Strength n speed 820-840
3 x 
(25 scull choice
1 min vertical fly kick
25 : 12.5 strength, 12.5 sprint 
50 kick 25 max 25 Ez)
 
Transition 840-850
100 drill 50 kick back 
100 drill 50 pull free 
100 drill 50 swim choice 

 

Main 850-915

Lane 1-2 3-4 5-6
Every 100 m faster than last 400 600 800
Concentrate on stroke count 200 300 400
Sprint flags in and out 100 150 200
Total set distance  700 m  1050 1400

 

Warm Down 915-925

100 swim choice, 100 kick OR pull choice 

3150 m Logan Keirstead View
Anaerobic Threshold

Warm up: 100 free, 100 k free, 100 pull, 100 IM, 100 k IM,100 drill IM, 100 back, 100 drill back

 
Kick 400 for time, 100 swim EZ 
 
Breaststroke drills 
3x (2 x 25 kick drill, 2 x 25 pull drill) 
 
Main 
4 x 50 @ fastest possible pace ~ 45 
400 swim (sprint last 25 of each 100 ) 
3 x 50 ~ 45
300  (sprint last 25 of each 100 ) 
2 x 50 ~ 45 
200 m (sprint last 25 of each 100 ) 
 
Wdown 100 kick, 100 pull
3150 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 8-825 (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
ACTIVATION  
 

WARM UP 8-825 (1000 m) 

100 free, 100 IM 
2 x 50 pull free, 4 x 50 IM (12.5 per stroke) 
4 x 25 kick free, 8 x 25 drill IMO (25 per stoke) 
100 free, 100 IM 
 
SPRINTS 820-835 (200 m) 
30 s rest after each 25 (encourage 100% effort during the sprints) They are all stroke choice. 
2 x 25 build 
2 x 25 first 12.5 
2 x 25 second 12.5 
2 x 25 full sprint 
 
TRANSITION 835-845 (300 m)
2 x (50 swim choice, 50 kick choice, 50 pull free) 
 
MAIN 845-915 (1250 m) 
Concentrate on how stroke count changes throughout the set! Try to maintain lowest possible stroke count 
125 @ 80-90% effort, 15 s rest 
250 pull recovery, long and strong, 10 s rest
500 every 100 m is a build, 20 s rest
250 pull recovery, long and strong, 10 s rest
125 @ 90-100% effort, 15 s rest 
 
WARM DOWN 915-925 (500 m) 
200 drill IM with fins 
200 pull free
100 kick choice
3250 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
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

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

Warm up 900 m

200 free, 100 kick, 200 pull, 200 IM drill
4 x 50 descending
 
Free turns/mini set 400 m 
2 x 50 - 5 strokes, somersault
2 x 50 - streamline 7 m off walls 
4 x 50 - from middle, sprint in and out of wall 
 
Main set 1600 m 
10 - 15 s between each interval 
200 free build
4 x 50 Breast 
200 free build 
4 x 50 back 
200 free build 
4 x 50 fly 
200 free build 
200 IM 
 
Warm down 300 m 
100 swim, 100 kick, 100 pull 
3400 m Logan Keirstead View
Aerobic

Warm up 900 m

200 free, 100 kick, 200 pull, 200 IM drill
4 x 50 descending
 
Free turns/mini set 400 m 
2 x 50 - 5 strokes, somersault
2 x 50 - streamline 7 m off walls 
4 x 50 - from middle, sprint in and out of wall 
 
Main set 1600 m 
10 - 15 s between each interval 
200 free build
4 x 50 Breast 
200 free build 
4 x 50 back 
200 free build 
4 x 50 fly 
200 free build 
200 IM 
 
Warm down 300 m 
100 swim, 100 kick, 100 pull 
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 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 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
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
Activation 

Warm up 8-825: 3 x (100 swim, 100 kick, 100 pull)

 
Mini 825-840 400 m 
4 x 25 kick all out 30 s rest 100 kick EZ
4 x 25 pull all out 30 s rest 100 kick EZ
 
Drills 840-855 600 m 
2 x (50 back kick shoulder roll
50 1 arm back 
50 6 kick-switch 
50 catch up over body not over head
100 backstroke) 
 
Main 855-915 1200 m
4 x 150 IM (no free, 50 fly-Bk-br) @ fastest pace is 2:30 
2 x 150 free @ fastest pace is 2:15 
4 x 75 IM (no free) @ fastest pace of 1:15 
 
Warm down 915-925 400 m 
100 double arm back, 100 kick choice, 100 IM drill, 100 pull free
3500 m Logan Keirstead View

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