Workouts

Workout Type Description Distance Author Actions
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
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 8-825 800 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
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
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

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