Workouts

Workout Type Description Distance Author Actions
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
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
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 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

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

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 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

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
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 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

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 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

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 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 8-825 900 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 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 (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 
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

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