Workouts

Workout Type Description Distance Author Actions
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

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
Anaerobic Threshold

Warm Up (805-825) 800 m

2 x (50 kick, 50 swim free > 50 kick, 50 swim breast > 50 kick, 50 swim back > 50 kick, 50 swim fly)

Mini Set (825-835) WEAKNESSES 400 m

2 x (2 x 25 UW kick, 2 x 25 pull SPRINT, 2 x 25 fly kick on back, 2 x 25 worst stroke sprint) 15 s rest

Stroke Challenge (835-915) 3 groups 600 m

3 x (4x50 @ 80%) 1 from blocks, 3 from push w 15 s rest between each interval

1)      Best stroke ABF

2)      Free

Warm Down (915-925) 400 m

200 swim choice, 100 kick choice, 100 pull choice 

2200 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

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

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
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

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

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

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

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 (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

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

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