Workouts

Workout Type Description Distance Author Actions
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

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

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

Activation: Neck, arms, hips, legs

Warm up (20 mins) 800 m: 200 swim choice, 100 kick on your back, 100 pull free 200 IM drill, 100 kick choice, 100 pull free

Starts, Turns & Sprints (30 mins) 300 m 

4 x 25 m starts w pull outs (video taped)

Review Breast Turn

4 x 50 from middle (working on turn)

Main (30 mins) 1600 m 

400 IM, third lap of each 100 m = sprint *fins optional

400 free, every 100 m = build

400 choice, 50 kick, 50 pull

200 IM, every 50 m build

200 free, every 100 m build

Warm down (10 mins) 400 m 

100 IM drill, 100 breast kick, 100 pull free, 100 swim choice

 3100 m Logan Keirstead View
Aerobic

Activation 8-805: Neck, arms, hips, legs

Warm up 805-825: 800 m

2 x (100 pull, 100 kick, 100 swim)

4 x 50 decelerating

Sprints 825-845: 400 m

4 x (4 x 25 IM) 20 s rest per 25 m

1st time: build

2nd time: sprint

3rd time: 1st 12.5 sprint, 2nd 12.5 ez

4th time: 1st 12.5 ez, 2nd 12.5 sprint

Main 845-915: 1500 m

5 x 300, 30 s rest

1)      300 IM

2)      100 worst stroke, 100 best stroke

3)      Free

4)      100 pull, 100 kick

5)      Each 100 = build

Warm Down 915-925: 400 m

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

 3100 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 
 3100 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

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 (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 

2 x 100 m  1:40 1:45 1:50 1:55 2:00
200 m  3:20 3:30 3:40 3:50 4:00
2 x 100 m  1:35 1:40 1:45 1:50 1:55

 

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

 

 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) 

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
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

1 KM swim challenge for time

Activation: Neck, arms, hips, legs

Warm up (20 mins) 800 m

2 x (100 swim, 100 kick, 100 pull, 100 drill)

Mini set (20 mins) 600 m

2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest

2 x 100 WORST STROKE (NOT FREE) @ 20 s rest

2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest

2 x 100 BEST STROKE (NOT FREE) @ 20 s rest

Drills (10-15 mins) Freestyle drills TBD by Shelby 

Main (20 mins) 1 KM swim challenge for time, 1000 m

Josh 12:56 ~ 1:18 / 100 m 

Etienne: 14:45 ~ 1:28 / 100 m 

David 14:53 ~ 1:29 / 100 m 

Donna 15:35 ~ 1:34

Genvieve 15:20 ~ 1:32

Christine 19:56 ~ 2:00 / 100 m 

Jean Marc 16:45 ~ 1:40 / 100 m 

Reno 16:39 ~ 1:40 / 100 m

Charles 18:35 ~ 1:52 / 100 m 

Jean Guy 21:20 ~ 2:08 / 100 m

Dave 18:25 ~ 1:50 / 100 m

Marie Eve 27:25 ~ 2:44 / 100 m 

Tanya 27:23 ~ 2:44 / 100 m 

 Warm down (10 mins) 300 m

100 ABF, 100 kick choice, 100 pull free 

 2700 m Logan Keirstead View
Uncategorized

Warm Up 8-8:30 1200 m 

200 free, 200 kick choice, 200 IM drill, 200 free, 200 pull 

4 x 50 descending 

Starts and Sprints 830-845 200 m 

8 x 25 (12.5 sprint, 12.5 ez) walk backs

Turns and Sprints 845-9 400 m 

Review of flip turns - 8 x 50 from middle 

Main Set 9-915 600 m 

8 x 75 IM alternating IM (no free) and Free @ 1:20, 1:25, 1:30, 1:35 OR REST = ~ 15 s on free, 10 s rest on IM 

Warm Down 915-925 300 m 

100 swim choice, 100 drill choice, 100 kick choice 

 2700 m Logan Keirstead View

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