A coached swim club for adults at all levels of abilityWorkouts
| Workout Type | Description | Distance | Author | Actions | ||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 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
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 | ||||||||||||||||||||
| 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 |
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 |
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 |
ACTIVATION
WARM UP 8-825 (1000 m) 100 free, 100 IM
2 x 50 pull free, 4 x 50 IM (12.5 per stroke)
4 x 25 kick free, 8 x 25 drill IMO (25 per stoke)
100 free, 100 IM
SPRINTS 820-835 (200 m)
30 s rest after each 25 (encourage 100% effort during the sprints) They are all stroke choice.
2 x 25 build
2 x 25 first 12.5
2 x 25 second 12.5
2 x 25 full sprint
TRANSITION 835-845 (300 m)
2 x (50 swim choice, 50 kick choice, 50 pull free)
MAIN 845-915 (1250 m)
Concentrate on how stroke count changes throughout the set! Try to maintain lowest possible stroke count
125 @ 80-90% effort, 15 s rest
250 pull recovery, long and strong, 10 s rest
500 every 100 m is a build, 20 s rest
250 pull recovery, long and strong, 10 s rest
125 @ 90-100% effort, 15 s rest
WARM DOWN 915-925 (500 m)
200 drill IM with fins
200 pull free
100 kick choice
|
3250 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 |
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 |
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 | ||||||||||||||||||||
| 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 | ||||||||||||||||||||
| 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 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 |
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 |
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 |
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 8-830 (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 |
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