Workouts
Workout Type | Description | Distance | Author | Actions |
---|---|---|---|---|
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 |
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 |
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 |
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 |
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 |
Activate
Warm up 900 m 8-830
200 pull free
100 kick
200 swim choice (ABF)
100 kick
200 free
100 kick
Drills 830-850 900 m
400 IM 1 arm, Breast 2 k 1 p
200 IM kick
200 IM : 50 scull/slow swimming, 50 swim
100 drill choice
Main set 850-920 1600 m
400: free
2 x 300: alt 50 free, 50 ABF
2 x 200: alt 50 EZ, 50 build
2 x 100: 50 kick, 50 pull
Warm down 920-925 200 m
200 Choice swim |
3600 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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 8-825 800 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 |
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 |
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