Workouts
Workout Type | Description | Distance | Author | Actions | ||||||||||||||||||||
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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
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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