Workouts

Workout Type Description Distance Author Actions
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

A relatively easy workout. This was originally designed to be done in 1h (which will be a little more challenging).

2400 m Étienne Beaulé View
Anaerobic Threshold

This a long one... The sprints will push you past your anaerobic threshold but everything else should keep you below it.

4200 m Étienne Beaulé View
Aerobic

First practice of season! 

Activation: Simple activation to get warmed up before practice in order to avoid injury. 

10 x neck rotation (shoulder to shoulder)

10 x arm circles front (5/arm) 

10 x arm circles back (5/arm)

10 x monkey swings

10 x hip rotation (5 to right, 5 to left) 

20 x leg swings (10/leg) 

Anything extra you must do in order to prepare for your in water warm up. This may depend on any current injuries or discomforts you are experiencing, or anything you are being treated for at physio, massage therapy, etc. 

2350 m Logan Keirstead View
Aerobic

"Test set": 1 km challenge!!

0 Logan Keirstead View
Aerobic

Activation: 5 mins

10 x neck rotation (shoulder to shoulder)

10 x arm circles front (5/arm) 

10 x arm circles back (5/arm)

10 x monkey swings

10 x hip rotation (5 to right, 5 to left) 

20 x leg swings (10/leg) 

 

Warm Up: 15 mins (800 m)

100 best stroke, 100 worst stroke kick, 100 best stroke drill, 100 pull free, 100 worst stroke, 100 best stroke kick, 100 worst stroke drill, 100 pull free

 

Sprints: 15 mins (400 m)

Take 30 s rest between each sprint

2 x (8 x 25 m) alternating 25 m: 12.5 sprint/12.5 ez and 25 m build

1st time through kick

2nd time through swim

 

Backstroke Drills: 20 mins (TBD)

 

Aerobic: 20 mins

Fast Lanes (1200 m)  

4 x 75 free @ 1:20, 1:30

4 x 150 free @ 2:20, 2:45

300 free @ 4:00 (1:20 pace), 4:30 (1:30 pace)

Medium Lanes (900 m)

4 x 75 free @ 1:40, 1:50

4 x 150 free @ 3:00, 3:15

Slow Lanes (600 m)

4 x 75 free @ 2:00, 2:30

2 x 150 free @ 4:00, 5:00

 

Warm Down: 10 mins (600 m)

200 swim choice

100 kick choice

200 drill back or free

100 pull free

 

Stretching: 5 mins

0 Logan Keirstead View
Aerobic

ACTIVATION 8-805

Neck, arms, hips, legs

 

WARM UP – 805-820 800 m

400 free (concentrate on stroke and turns *streamlines)

200 kick choice (opportunity to work on kick of your choice)

200 pull choice (concentrate on shoulder roll)

 

SPRINTS 820-840 400 m

Choice* @ 20 s rest between each 25 m

Swim: 4 X 25 (12.5 FAST, 12.5 EASY)

1 min rest

Kick: 4 x 25 (SPRINT)

1 min rest

Pull: 4 x 25 (BUILD)

1 min rest

Swim: 4 x 25 (SPRINT)

1 min rest

 

FLY DRILLS 840-9

 

MAIN SET 9-920 1000 m

15 s rest after each interval

2 x (2 x 25 (90% effort), 2 x 50 (80% effort), 2 x 75 (70% effort), 2 x 100 (60% effort) )

1st time – free

2nd time – choice

 

WARM DOWN 920-925 200 m

50 double arm back

50 kick choice

50 sculling choice

50 pull choice

2400 m Logan Keirstead View
Aerobic

Activation: Neck, arms, hips, legs 

Warm Up: 700 m 

200 pull free, 100 kick back, 50 fly, 200 kick choice, 100 fly drill, 50 back 

Kick Set: 700 m (including 4 mins of v.kick as 50 m of swimming)

4 x 75 m kick on front (fly or flutter), 15 s rest

25 m swim EZ

4 x 1 min vertical kick HARD (fly or flutter), 1 min rest 

25 m swim EZ 

4 x 75 m kick on back (fly or flutter), 15 s rest 

Breaststroke kick drills: 100 m

2 x 25 m egg beater on back

25 m kicking hands on front

25 m kicking hands on back 

Pacing Set: 800 m 

PICK YOUR PACE. GOAL: keep same pace through whole set. 20 s rest between each interval, adjust your pace as you go through th set (most likely to slower pace time). Set should be done using 1 stroke, OR IM. 

8 x 25 m 20 25 30 35 40 45 50 55
4 x 50 m  40 50 1:00 1:10 1:20 1:30 1:40 1:50
2 x 100 m  1:20 1:40 2:00 2:20 2:40 3:00 3:20 3:40
200 m  2:20 3:20 4:00 4:40 5:20 6:00 6:40 7:20

 

Warm Down: 300 m 

100 swim choice, 100 pull choice, 50 double arm back, 50 dolphin dives 

2600 m Logan Keirstead View
Aerobic

Warm up (20 mins) 800 m

4 x (100 drill, 100 kick)

1)      Reverse IM

2)      Free

3)      Back

4)      IM

Mini set (20 mins) 750 m

3 x 150 choice swim

1)      1st 50 m build

2)      2nd 50 m build

3)      3rd 50 m build

2 x 150 pull choice

1)      1st 75 m build

2)      2nd 75 m build

Drills (10 mins) Breast kick ( focus on reaching heels to hands & finishing the kick ) 300 m

2 x 50 m breast kick hands at side on front

2 x 50 breast kick hands at side on back

2 x 50 : 1 breast kick, 1 fly kick

Main (30 mins) 1400 m

Round 1 – 15 mins, 70-80% effort

4 x 25 IMO @ 20 s rest

4 x 75 IMO (no free) 20 s rest

2 x 100 IM 20 s rest

Round 2 – 15 mins

4 x 50 CHOICE @ 20 s rest

3 x 100 CHOICE @ 20 s rest

2 x 150 CHOICE @ 20 s rest

 

Warm down (10 mins) 500 m

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

3750 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

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

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
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

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 (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

Warm Up (800 m) fins optional

200 free, 200 kick, 400 IM drill

Mini Pull Set (600 m) 10-15 s rest

200 build every 50 individually 

2 x 100 @ moderate pace

4 x 50 12.5 of every 25 is a sprint

Main Set (1800 m)

6 x 25 kick choice

5 x 50 ABF (anything but free)

4 x 75 @ 80% (Pace times: 1:10, 1:15, 1:20, 1:25, 1:30)

3 x 100 IM (Pace times: 1:40, 1:45, 1:50, 1:55, 2:00)

2 x 200 Pull 

400 IM (fins optional) NO DRILL

Warm Down (600 m)

2 x (100 back kick, 100 free pull, 100 m alt 25 dolpiin dives, 25 double arm back)

 

3800 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 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
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 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

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