Workouts

Workout Type Description Distance Author Actions
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

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 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 8:30-8:50 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
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
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 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 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 8-825 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 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 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
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

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
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
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

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

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