Workouts

Workout Type Description Distance Author Actions
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
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
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
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
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

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