swim database

 Swim Database


I. EARLY SEASON WORKOUTS

PART 1 (for the first 4-6 weeks back)

Swim workout 1.
1. warm-up: 200swim, 200 kick, 200 pull
2. 9×50 on :55 3x(slow, med, fast)
3. 6×75 15 seconds rest (50 drill, 25 build swim)
4. 400 swim 1:00 rest,300 swim :45 rest,200 swim :30 rest,100 swim :15
rest
5. 4×50 ez 10 seconds rest total: 2,700 yards


Swim workout 2
1. warm-up:600 swim 50free/50back
2. 4×125 with 15 seconds rest Kick on side 12/10/8/6/swim by 25 Fast
kick, work on body balance/body rotation
3. 8×25 build on :45
4. 10-15×100 Set interval for 5-15 seconds rest (1:20-1:35)
(short Rest), moderate intensity
5. 200 cool downtotal: 2,500-3,000


Swim workout 3
1. Warm-up 500 swim, 200 kick
2. 12×50 drill/swim by 25
3. 1×400 swim 60 seconds rest
2×200 swim 30 seconds rest
4×100 swim 15 seconds rest
8×50 swim 10 seconds rest
4. 200 cool downtotal: 3,100


Swim workout 4
200swim, 200kick,200drill
6×100 descend 1-3,4-6 15 seconds rest or set interval
6×50 kick descend 1-3,4-6
4×300 with 1:00-2:00 rest (100 fast, 200 settle in at moderate pace)
200 ez 2,900 yards


Swim workout 5
1.8×75 25drill/50 swim 10 seconds rest
2. 800 swim, every 4th lenth build
600 swim, every 4th length Power 12.5 (sprint 12.5 yards/then ez)
400 swim every 4th length non-free style
200 swim every 4th length kick no board
3. 8×25 sprint on :45
6. 200 cool downtotal 3,000 yards


Swim workout 6
1. 200swim, 200kick, 200pull, 200 drill
2. 500 swim aerobic, 30 seconds rest, 5×100 fast, interval with 20
seconds rest
400 swim aerobic, 30 SR, 4×100 fast, 20 seconds rest
300 aerobic, 30 SR 3×100 fast
200 aerobic, 30 SR, 2×100 fast
100 aerobic 30 SR, 1×100 fast
3. cool down 200 ez
4. total: 4,000 yards


Swim workout 7
1. 9×50 swim desc. 1-3
2. 9×50 kick desc. 1-3
3. 200 pull 15 seconds rest
4×100 free 15 seconds rest
200 pull 15 SR
3×100 breast 15 SR
200 pull 15 SR
2×100 back15 SR
200 pull 15 SR
1×100 fly
4. 300 warm-down
5. total 3,000 yards


Swim workout 8
1. 500 swim
2. 500 Kick on side 12, 10, 8, 6, swim by 100
3. 3-4×500 desc. 1-3/1-4 30 seconds rest
4. 200 ez
5. total: 2,700-3,200 yards


Swim workout 9
1. 400 swim, 300 kick, 200 pull, 100 drill
2. 6-8×100 on interval with 15-20 seconds rest
1 min rest
6×100 on interval with 10-15 seconds rest
1min rest
6×100 interval with 5-10 seconds rest (fastest interval)
1min rest
3. 200 ez
4. total: 2,800-3,400


Swim workout 10
1. 200 swim, 200 kick, 200 pull
2. 12×25 on :30-:45
odds build, evens sprint
3. 4-5 times (300 moderate 30 seconds rest, 3×50 drill on 10 SR)
4. 200 ez
5. total: 2,700-3,000 yards


Swim Workout 11
1. 1×800 swim 1 minute rest
2. 2×400 swim 45 seconds rest
3. 4×200 swim 30 seconds rest
4. 8×100 swim 20 seconds rest
5. 16×50 swim 10 seconds rest
Each sets gets a little faster.
Total: 4,000 yards plus cool down

Swim Workout 12.
Warm up 1000 yards choice
4x:
100 fast/100ez on 30 Seconds rest
75 fast/75ez on 30 seconds rest
50 fast/50 ez on 30 seconds rest
25 fast/25 ez on 30 seconds rest

200 Cool down, total 3,200 yards

Phase II (after 4-6 weeks of training)

More early season workouts

Swim workout 1:
1.Warm-up 800 free/back by 100 with flip turns
2.400 Pull Breathe 3 on Base or Base plus :5
2×50 Kick on Side (12 Kicks per stroke and rotate) on 10 SR
300 Pull Breathe 5
4×50 Kick on side (10 kicks per stroke and rotate) 10 SR
200 Pull Breather 7
6×50 Kick on side (8 kicks per stroke and rotate) 10 SR
100 Pull Breathe 9
8×50 Kick on side (6 kicks per stroke and rotate)
3. 200 cool down, total 3,000 yards

Swim Workout 2:
1. 200 swim, kick, pull, drill (800 total)
2. 3×200 descend on base plus :10 (:10-20 SR on all swims)
3×100 descend on base plus :10
3×50 descend on base plus :10
3. Test Set: 10×100 on fastest interval possible
4. 300 cool down. 3,150 total

Swim Workout 3:
1. 400 choice
2. 8×75 Rolling IM (Fly-Back-Breast, Back-Breat-Free, Breast-Free-Fly,
Free-Fly-Back)x2. 1-4 Kick, 5-8 swim
3. 500 swim (25 fist, 75 free) Base Plus :05
5×50 Descend 1-5 on 10-20 SR
500 Pull/Paddles (25 breathe 7, 75 breathe 3) Base Plus :05
5×50 Build each 50 10-20 SR
500 Fins (25 fast kick no board, 75 swim) Base
5×50 Power 12.5 off each wall (sprint to middle, then ez to wall)
10 SR
4. 200 ez. 3,350 total

Swim Workout 4:
1. 800 free/Back by 100’s
2. 8×50 (25 kick on side, 25 swim)Descend 1-4, 5-8 on :55-1:05/10SR
3. 5x: 300 swim on Base
4×25 IM order on :30
4. 200 cool down. 3,400

Swim Workout 5:
1. 500 choice
2. 10×50 Drill/Swim by 25, 10 SR
3. 200, 400, 600, 800, 800, 600, 400, 200 all on base. Hold even
moderate pace on the way up, then Descend on the way down as swims get
shorter. 4. 200 cool down. Total: 5,000

Workout 6: 1. 200 swim, 200 kick, 200 drill
2.
6x:
1×200 swim on base: Moderate pace, 10-20 seconds rest
2×100 fast, 30 seconds rest
3. Pull/Paddles
8x(75 moderate breathe 3/5 by 25, 10 seconds rest)
4. 200 ez. Total: 3,800 yards.

Workout 7:
1. 600 Kick, drill, swim by 25
2. 3x(500 swim, 100 Kick) 30 SR. Desend 500’s 1-3, get swim times.
3x(300 swim, 50 kick) 20 SR. Descend 300’s 1-3, get swim times.
3x(100 swim, 25 kick) 10 SR. Descend 100’s 1-3, get swim timees.
3. 300 cool down. Total: 4,100 yards

Workout 8:
1. 400 swim
2. 8×100 Odds: 25 Right-arm/25Left-arm/50 Distance Per Stroke Evens:
50 8-kicks on side per stroke, 50 DPS

2. 8×100 on base interval Descend. 1-4,5-8
3. 14×50 with Pull/Paddles on :50-1:00 Breath every 1,2,3,4,5,6,7, by
50 then back down 7,6,5……etc.
4. 10×50 on base interval (:45-:50) Descend 1-5,6-10 while holding
stroke count from first 50.
5. Repeat Set 4 with fins on. Gradually add more kick to increase
speed while holding stroke count from #1.
6. 300cool down. Total: 4,000 yards

Workout 9:
1. Warm-up 200 Swim, kick, pull, drill, swim choice

2. 4×50 (25 Free, 25 Back) work on flip-turn 10 SR
400 Free/Back by 100’s, good flip-turns
30 Seconds Rest
4×50 with Fins (Kick R-side down, L-side back)
400 Swim with fins, 6-beat fast kick
30 Seconds Rest
4×50 Pull (25 Full Body Scull, 25 Distance Per Stroke)
400 Pull/Paddles Breathe 2,3,4,5,5,4,3,2 by 50
30 Seconds Rest
4×50 Descend 1-4 400 Descend by 100’s (1st 100 slow, 4th 100 fast!) All
50’s on 3rd Person Rest or about 10 Seconds Rest

3. 400 IM Kick
4. 200 Cool down. Total: 4,000

Workout 10:
1. 500 swim
2. 4×125 Kick on side (12,10,8,6, swim by 25) free or back
3. 12×25 on :30-35 3x(25 drill, 25 build, 25 power 12.5, 25 sprint)
4. 300 pink/aerobic/moderate on base interval or 10-20 S.R.
2×150 fast on base interval plus :05 or 10-20 S.R.
300 moderate ” ”
3×100 fast ” ”
300 moderate ” ”
6×50 fast ” ”
300 moderate ” ”
12×12 fast on :30
5. 200 cool down
6. total: 3,600 yards

Workout 11:
1. 400 swim, 300 kick, 200 pull, 100 drill
2. 800 swim (25 drill, 75 swim) 30 SR
2×400 swim on base
4×200 swim on base
8×100 swim on base
3. 200 ez. Total 4,200

Workout 12:
Workout 30
1. 400 swim
2. 4×100 IM kick, no board. 10-20 S.R.
3. 9×50 descend 1-3, 4-6, 7-9 on :50-1:05 or 10-15 S.R.
4. 4×400 with 1 minute rest. #1 first 100 fast. #2 2nd 100 fast. #3
3rd 100 fast. #4 4th 100 fast.
You can do this set Drafting (with people), rotate leader. Simulates
open water changes of pace.
5. 8×125 Pull/Paddles: on 10-15 SR. Breathe 3/5 by 125. 6. total: 4,150

Workout 13:
1. 300 swim, drill, swim (900 total)
2. 10×100 on Base plus :10. Descend 1-3,4-6,7-9,10ez
3. 1,500-2000 swim for time, find your lactate threshold and stay at
that pace, no need to sprint at the end, just find a pace and hold it.
4. 10×50 ez on 10 SR. Total: 3,900-4,400 yards total

Swim workout 1:

Swim workout 1:

Swim workout 1:1.Warm-up 800 free/back by 100 with flip turns 2.400 Pull Breathe 3on Base or Base plus :52×50 Kick on Side (12 Kicks per stroke and rotate) on 10 SR300 Pull Breathe 54×50 Kick on side (10 kicks per stroke and rotate) 10 SR200 Pull Breather 76×50 Kick on side (8 kicks per stroke and rotate) 10 SR 100 Pull Breathe 98×50 Kick on side (6 kicks per stroke and rotate)3. 200 cool down, total 3,000 yardsSwim

Workout 2:1. 200 swim, kick, pull, drill (800 total)2. 3×200 descend on base plus :10 (:10-20 SR on all swims) 3×100 descend on base plus :10 3×50 descend on base plus :103. Test Set: 10×100 on fastest interval possible4. 300 cool down. 3,150 totalSwim

Workout 3:1. 400 choice2. 8×75 Rolling IM (Fly-Back-Breast, Back-Breat-Free, Breast-Free-Fly, Free-Fly-Back)x2. 1-4 Kick, 5-8 swim3. 500 swim (25 fist, 75 free) Base Plus :05 5×50 Descend 1-5 on 10-20 SR 500 Pull/Paddles (25 breathe 7, 75 breathe 3) Base Plus :05 5×50 Build each 50 10-20 SR 500 Fins (25 fast kick no board, 75 swim) Base 5×50 Power 12.5 off each wall (sprint to middle, then ez to wall) 10 SR4. 200 ez. 3,350 totalSwim

Workout 4:1. 800 free/Back by 100’s 2. 8×50 (25 kick on side, 25 swim)Descend 1-4, 5-8 on :55-1:05/10SR3. 5x: 300 swim on Base 4×25 IM order on :304. 200 cool down. 3,400Swim

Workout 5:1. 500 choice2. 10×50 Drill/Swim by 25, 10 SR 3. 200, 400, 600, 800, 800, 600, 400, 200 all on base. Hold evenmoderate pace on the way up, then Descend on the way down as swims getshorter. 4. 200 cool down. Total: 5,000

Workout 6: 1. 200 swim, 200 kick, 200 drill 2.6x:1×200 swim on base: Moderate pace, 10-20 seconds rest2×100 fast, 30 seconds rest3. Pull/Paddles8x(75 moderate breathe 3/5 by 25, 10 seconds rest)4. 200 ez. Total: 3,800 yards.

Workout 7:1. 600 Kick, drill, swim by 252. 3x(500 swim, 100 Kick) 30 SR. Desend 500’s 1-3, get swim times. 3x(300 swim, 50 kick) 20 SR. Descend 300’s 1-3, get swim times. 3x(100 swim, 25 kick) 10 SR. Descend 100’s 1-3, get swim timees. 3. 300 cool down. Total: 4,100 yards

Workout 8:1. 400 swim2. 8×100 Odds: 25 Right-arm/25Left-arm/50 Distance Per Stroke Evens:50 8-kicks on side per stroke, 50 DPS2. 8×100 on base interval Descend. 1-4,5-8 3. 14×50 with Pull/Paddles on :50-1:00 Breath every 1,2,3,4,5,6,7, by50 then back down 7,6,5……etc.4. 10×50 on base interval (:45-:50) Descend 1-5,6-10 while holdingstroke count from first 50.5. Repeat Set 4 with fins on. Gradually add more kick to increasespeed while holding stroke count from #1.6. 300cool down. Total: 4,000 yards

Workout 9:1. Warm-up 200 Swim, kick, pull, drill, swim choice 2. 4×50 (25 Free, 25 Back) work on flip-turn 10 SR400 Free/Back by 100’s, good flip-turns30 Seconds Rest4×50 with Fins (Kick R-side down, L-side back)400 Swim with fins, 6-beat fast kick30 Seconds Rest 4×50 Pull (25 Full Body Scull, 25 Distance Per Stroke)400 Pull/Paddles Breathe 2,3,4,5,5,4,3,2 by 5030 Seconds Rest4×50 Descend 1-4 400 Descend by 100’s (1st 100 slow, 4th 100 fast!) All50’s on 3rd Person Rest or about 10 Seconds Rest 3. 400 IM Kick4. 200 Cool down. Total: 4,000

Workout 10:1. 500 swim2. 4×125 Kick on side (12,10,8,6, swim by 25) free or back3. 12×25 on :30-35 3x(25 drill, 25 build, 25 power 12.5, 25 sprint)4. 300 pink/aerobic/moderate on base interval or 10-20 S.R.2×150 fast on base interval plus :05 or 10-20 S.R.300 moderate ” “3×100 fast ” “300 moderate ” “6×50 fast ” ” 300 moderate ” “12×12 fast on :305. 200 cool down6. total: 3,600 yards

Workout 11:1. 400 swim, 300 kick, 200 pull, 100 drill2. 800 swim (25 drill, 75 swim) 30 SR 2×400 swim on base 4×200 swim on base 8×100 swim on base3. 200 ez. Total 4,200Workout 12:Workout 301. 400 swim2. 4×100 IM kick, no board. 10-20 S.R.3. 9×50 descend 1-3, 4-6, 7-9 on :50-1:05 or 10-15 S.R.4. 4×400 with 1 minute rest. #1 first 100 fast. #2 2nd 100 fast. #33rd 100 fast. #4 4th 100 fast.You can do this set Drafting (with people), rotate leader. Simulatesopen water changes of pace. 5. 8×125 Pull/Paddles: on 10-15 SR. Breathe 3/5 by 125. 6. total: 4,150

Workout 13:1. 300 swim, drill, swim (900 total)2. 10×100 on Base plus :10. Descend 1-3,4-6,7-9,10ez3. 1,500-2000 swim for time, find your lactate threshold and stay at that pace, no need to sprint at the end, just find a pace and hold it.4. 10×50 ez on 10 SR. Total: 3,900-4,400 yards total

Phase II (after 4-6 weeks of training)

More early season workouts

1.Warm-up 800 free/back by 100 with flip turns
2.400 Pull Breathe 3 on Base or Base plus :5
2×50 Kick on Side (12 Kicks per stroke and rotate) on 10 SR
300 Pull Breathe 5
4×50 Kick on side (10 kicks per stroke and rotate) 10 SR
200 Pull Breather 7
6×50 Kick on side (8 kicks per stroke and rotate) 10 SR
100 Pull Breathe 9
8×50 Kick on side (6 kicks per stroke and rotate)
3. 200 cool down, total 3,000 yards

Swim Workout 2:
1. 200 swim, kick, pull, drill (800 total)
2. 3×200 descend on base plus :10 (:10-20 SR on all swims)
3×100 descend on base plus :10
3×50 descend on base plus :10
3. Test Set: 10×100 on fastest interval possible
4. 300 cool down. 3,150 total

Swim Workout 3:
1. 400 choice
2. 8×75 Rolling IM (Fly-Back-Breast, Back-Breat-Free, Breast-Free-Fly,
Free-Fly-Back)x2. 1-4 Kick, 5-8 swim
3. 500 swim (25 fist, 75 free) Base Plus :05
5×50 Descend 1-5 on 10-20 SR
500 Pull/Paddles (25 breathe 7, 75 breathe 3) Base Plus :05
5×50 Build each 50 10-20 SR
500 Fins (25 fast kick no board, 75 swim) Base
5×50 Power 12.5 off each wall (sprint to middle, then ez to wall)
10 SR
4. 200 ez. 3,350 total

Swim Workout 4:
1. 800 free/Back by 100’s
2. 8×50 (25 kick on side, 25 swim)Descend 1-4, 5-8 on :55-1:05/10SR
3. 5x: 300 swim on Base
4×25 IM order on :30
4. 200 cool down. 3,400

Swim Workout 5:
1. 500 choice
2. 10×50 Drill/Swim by 25, 10 SR
3. 200, 400, 600, 800, 800, 600, 400, 200 all on base. Hold even
moderate pace on the way up, then Descend on the way down as swims get
shorter. 4. 200 cool down. Total: 5,000

Workout 6: 1. 200 swim, 200 kick, 200 drill
2.
6x:
1×200 swim on base: Moderate pace, 10-20 seconds rest
2×100 fast, 30 seconds rest
3. Pull/Paddles
8x(75 moderate breathe 3/5 by 25, 10 seconds rest)
4. 200 ez. Total: 3,800 yards.

Workout 7:
1. 600 Kick, drill, swim by 25
2. 3x(500 swim, 100 Kick) 30 SR. Desend 500’s 1-3, get swim times.
3x(300 swim, 50 kick) 20 SR. Descend 300’s 1-3, get swim times.
3x(100 swim, 25 kick) 10 SR. Descend 100’s 1-3, get swim timees.
3. 300 cool down. Total: 4,100 yards

Workout 8:
1. 400 swim
2. 8×100 Odds: 25 Right-arm/25Left-arm/50 Distance Per Stroke Evens:
50 8-kicks on side per stroke, 50 DPS

2. 8×100 on base interval Descend. 1-4,5-8
3. 14×50 with Pull/Paddles on :50-1:00 Breath every 1,2,3,4,5,6,7, by
50 then back down 7,6,5……etc.
4. 10×50 on base interval (:45-:50) Descend 1-5,6-10 while holding
stroke count from first 50.
5. Repeat Set 4 with fins on. Gradually add more kick to increase
speed while holding stroke count from #1.
6. 300cool down. Total: 4,000 yards

Workout 9:
1. Warm-up 200 Swim, kick, pull, drill, swim choice

2. 4×50 (25 Free, 25 Back) work on flip-turn 10 SR
400 Free/Back by 100’s, good flip-turns
30 Seconds Rest
4×50 with Fins (Kick R-side down, L-side back)
400 Swim with fins, 6-beat fast kick
30 Seconds Rest
4×50 Pull (25 Full Body Scull, 25 Distance Per Stroke)
400 Pull/Paddles Breathe 2,3,4,5,5,4,3,2 by 50
30 Seconds Rest
4×50 Descend 1-4 400 Descend by 100’s (1st 100 slow, 4th 100 fast!) All
50’s on 3rd Person Rest or about 10 Seconds Rest

3. 400 IM Kick
4. 200 Cool down. Total: 4,000

Workout 10:
1. 500 swim
2. 4×125 Kick on side (12,10,8,6, swim by 25) free or back
3. 12×25 on :30-35 3x(25 drill, 25 build, 25 power 12.5, 25 sprint)
4. 300 pink/aerobic/moderate on base interval or 10-20 S.R.
2×150 fast on base interval plus :05 or 10-20 S.R.
300 moderate ” ”
3×100 fast ” ”
300 moderate ” ”
6×50 fast ” ”
300 moderate ” ”
12×12 fast on :30
5. 200 cool down
6. total: 3,600 yards

Workout 11:
1. 400 swim, 300 kick, 200 pull, 100 drill
2. 800 swim (25 drill, 75 swim) 30 SR
2×400 swim on base
4×200 swim on base
8×100 swim on base
3. 200 ez. Total 4,200

Workout 12:
Workout 30
1. 400 swim
2. 4×100 IM kick, no board. 10-20 S.R.
3. 9×50 descend 1-3, 4-6, 7-9 on :50-1:05 or 10-15 S.R.
4. 4×400 with 1 minute rest. #1 first 100 fast. #2 2nd 100 fast. #3
3rd 100 fast. #4 4th 100 fast.
You can do this set Drafting (with people), rotate leader. Simulates
open water changes of pace.
5. 8×125 Pull/Paddles: on 10-15 SR. Breathe 3/5 by 125. 6. total: 4,150

II. MAIN SEASON WORKOUTS

 

ENDURANCE

Workout 47
1. 600 kick, drill, swim by 50
2. 1×1000 with drafting, change leader every 200. Leader pushes pace.
3. 3×500 Descend 1-3 30 seconds rest.
4. 200 cool down
5. total: 3,300 yards


Swim workout 6
1. 200swim, 200kick, 200pull, 200 drill
2. 500 swim aerobic
5×100 fast, interval with 20 seconds rest
400 swim aerobic
4×100 fast, 20 seconds rest
300 aerobic
3×100 fast
200 aerobic
2×100 fast
100 aerobic 1×100 fast
3. cool down 200 ez
4. total: 4,000 yards


Swim workout 8
1. 500 swim
2. 500 Kick on side 12, 10, 8, 6, swim by 100
3. 3×500 desc. 1-3 30-60 seconds rest Last one is fast!
4. 200 ex
5. total: 2,700 yards

Swim Workout 11
1. 1×800 swim 1 minute rest
2. 2×400 swim 45 seconds rest 3. 4×200 swim 30 seconds rest
4. 8×100 swim 20seconds rest
5. 16×50 swim 10 seconds rest
Each sets gets a little faster. Optional 1 minute extra rest between each set
Total: 5,000 yards

Swim Workout 18.
200 swim,200kick,200 pull warm-up
1. 8×100 on Descending Interval: 2 on 1:30,1:25,1:20,1:15
2. 8×25 on :40 Sprint
3. 8×100 Pull/Paddles on Desc. Interval: 2 on 1:30, 1:25, 1:20,1:15,
4. 8×25 Pull/paddles on :40 sprint
5. 8×100 Swim with Fins on Desc. Interval: 2 on 1:30, 1:25, 1:20,1:15,
6. 8×25 Fins on :35 Sprint
7. 8×50 on :45 cool down
8. total: 4,000 yards

Swim Workout 21
1. 500 swim,300 kick, 200 drill
2. 6×150 Descend 1-3,4-6 Breath 5,3,5 by 50
3. Time Trial: 500, or 1000, or 1650 (equals about 1,500 meters), or 2000
4. 200 cool down

Swim Workout 23
Masters: get Fins, Buoy, Paddles (optional)
1. Warm-up 400 choice (10 minutes)
2. 4×50 (25 Free, 25 Back) work on flip-turn
400 Free/Back by 100’s, good flip-turns
30 Seconds Rest
4×50 with Fins (Kick R-side down, L-side back)
400 Swim with fins, strong kick
30 Seconds Rest
4×50 Pull (25 Full Body Scull, 25 Distance Per Stroke)
400 Pull/Paddles Breathe 2,3,4,5,5,4,3,2 by 50
30 Seconds Rest
4×50 Descend 1-4 400 Descend by 100’s (1st 100 slow, 4th 100 fast!) All
50’s on 3rd Person Rest or about 10 Seconds Rest
3. 400 Kick (25 EZ, 25 Fast)
4. 200 Cool down
5. total: 4,000

Workout 30
1. 400 swim
2. 4×100 IM kick, no board. 10-20 S.R .
3. 9×50 descend 1-3, 4-6, 7-9 on :50-1:05 or 10-15 S.R.
4. 4x 400 with 1-2 minutes rest. 200 fast! 200 threshold to moderate.
Drafting (with people), rotate leader. Simulates open water starts.
5. 300 cool down
6. total: 3,150

Workout 35
1. 300 swim
2. 10×50 drill swim by 25 10 s.r.
3. 100 swim, 200 pull, 300 swim, 400 pull, 500 swim, 400 swim with
fins, 300 swim, 200 swim with fins, 100 swim.
4. Kick 10x 50 on fastest interval you can make.
5. 200 cool down.
6. total 4,000 yards

Workout 33
1. 500 choice warm-up
2. Countdown 100’s. Start at 2:00, descend interval by :05 each 100
until you cannot make it.
3. 4×500 #1 Every 3rd length non-free
#2 Pull, breathe 2,3,4,5,6 by 100
#3 Swim with Fins
#4 Build 1st 25 of odd 50’s, Power 12.5 1st 25 of even 50’s
4. 200 cool down
5. total: 2,700 plus countdown 100’s (500-1,000 yards)

 

Workout 34
1. 600 warm-up (50 swim, 25 kick)
2. 8×75 IM from mid pool (12.5 fly, 25 back, 25 breast, 12.5 free)
build each turn, work on open-turns. 20 S.R.
3. 5×200 IM with :30-1:00 minute rest. 10 S.R . before and after sprint 50’s.
#1. sprint fly #2. sprint back #3. sprint breast #4. sprint free
#5. sprint all!
4. 5×200 Free with :30-1:00 rest. 10 S.R. before and after sprint 50’s.
#1. sprint 1st 50 #2. sprint 2nd 50 #3. sprint 3rd 50 #4. sprint
4th 50 #5. sprint all!
5. 200 cool down
6. total: 3,400

Workout 39
1. 500 swim
2. 2x:
50 T-press
50 10 kicks on side/3strokes/10kicks on side
50 perfect flip-turn or 6-6 turns
3. 4x:
500 swim. Descend 500’s, last one all out!
100 kick moderate
:30 rest
3. 300 cool down
4. total: 3,500

Workout 41
1. 500 choice
2. 10×50 kick descend 1-5, 6-10
3. Fly drill (12×25)
4. 1×800 every 4th length fast. 30 s.r.
2×400 swim, perfect body positioning (body balance) 20 s.r.
4×200 pull/paddles 15 s.r.
8×100 swim 10 s.r.
5. 200 cool down
6. total: 4,700

Workout 43
1. 500 swim
2. 10×50 kick. Odd breast, even Fly.
3. Aerobic Base interval establishment. Watch clock
4×100 on base interval on 1:30 (example)
3×200 on base interval on 3:00
2×300 on base interval on 4:30
1×400 on base interval on 6:00
4. 200 cool down
5. total: 3,200 yards

Workout 13:
1. 300 swim, drill, swim (900 total)
2. 10×100 on Base plus :10. Descend 1-3,4-6,7-9,10ez
3. 1,500-2000 swim for time, find your lactate threshold and stay at
that pace, no need to sprint at the end, just find a pace and hold it.
4. 10×50 ez on 10 SR. Total: 3,900-4,400 yards total

Workout 50
1. 200 swim, 200 kick, 200 pull, 200 drill
2. 800 swim (body positioning/body balance) 1:00 rest
600 swim (body rotation) :45 rest
400 swim (perfect streamlines) :30 rest
200 swim (perfect turns, deep push-offs) :15 rest
3. 10×50 kick on 10 s.r. Odds ez, evens fast.
4. 200 cool down
5. total: 3,500 yards

Workout 55 1. 400 swim/drill by 50
2. Fins
2x:
150 kick
100 kick/50 swim
50 kick/100 swim
150 swim
3. 3x:
400 at threshold on faster interval (short rest) X-5
4×100 aerobic on base X
4. 200 cool down
5. total: 4,200

Workout 52
1. 500 swim
2. 1×600 Pull/paddles, breathe 3,5, by 50 :30 s.r.
2×300 100 free/100 stroke/100 free :20 s.r.
4×150 with fins, build each swim :15 s.r.
6×100 on base plus :05 Descend 1-3, 4-6 :10 s.r.
3. 200 cool down
4. total: 3,100

Workout 59
1. 300 swim
2. 1000 swim, every 3rd length fast
800 free/back by 50’s
600 Negative split
400 breathe 2,3,4,5,5,4,3,2 by 50
200 Build
3. 8×50 kick on :50-1:15 or 10 s.r.
4. 200 cool down
5. total: 3,900 yards

MUSCLE AND STRENGTH

Swim workout 4

200swim, 200kick,200drill
6×100 descend 1-3,4-6 15 seconds rest
6×50 kick descend 1-3,4-6
4×300 with 1:00-2:00 rest (100sprint, 200 settle in at lactate
threshold pace)
200 ez
2,900 yards

Swim workout 5

1. 8×75 25drill/50 swim 10 seconds rest
2. 600 swim, every third length fast
3. 400 swim every third length non-free style
4. 200 swim every third length kick no board
5. 8×25 sprint on :45
6. 200 cool down
total 2,200 yards

Swim workout 10
1. 200 swim, 200 kick, 200 pull
2. 12×25 on :30-:45 odds build, evens sprint
3. 4 times{300 fast {3×50 ez :30 seconds rest
4. 200 ez
5. total: 2,700 yards

Swim Workout 19
1. 200 swim, 200 kick, 200 drill
2. 1×200 swim on base: Moderate pace, 10-30 seconds rest
2×100 fast, 30 seconds rest
1×200 Moderate 10-30 seconds rest
4×50 fast, 20 seconds rest
1×200 moderate 10-30 seconds rest
8×25 fast, 10 seconds rest
200 Moderate
3. Pull/Paddles
8x(75 moderate, 10 seconds rest
(25 sprint 20 seconds rest
4. 200 ez
5. total: 2,800 yards

Swim Workout 22 (coachjay.com)
warm up – 600 swim Pre set – 8 x50 fast to slow on the odds and
slow to fast on the evens
on 20sri Main set: 400 pull smooth and dps 30sri
400 swim Hard!! on 1min rest
300 kick on 30sri
300 swim Hard! on 1 min rest
200 drill/ swim by 25 on 30sri
200 swim hard ! on 1 min rest
100 easy swim
100 swim Hard ! on 1 min rest
500 swim Hard Paced on 1 min rest
200 cool down Total= 3700

Swim Workout 24
1. 500 warm-up
2. 16×25 on :30-:40 4x(1/2 under water sprint kick with ½ ez swim,
build, power 12.5 or 6 stroke sprint, ez)
3. 8×75 IM from mid pool working on IM turns (12.5 fly,25 back,25
breast,12.5 free) on 10-20 seconds rest
4. 3×200 IM on 15-30 seconds rest
4×25 sprint IM order on :30-:40
3×200 Pull/paddles on base
4×25 sprint with pull/paddles
3×200 Free on base interval, about 10-30 seconds rest
4×25 sprint on :30-:40
:30 rest after each set of 25’s
5. 200 cool down
6. 3,800 total yards

Swim Workout 26 (coachjay.com)
1.warmup: 500 swim/ 100 kick/ 200 drill Pre set: 12 x 25 odds
swim evens stroke on 15sri Main set: 3 x 200 descend on 20sri, 6 x
100 odds hard evens dps on
10sri, 12 x 50 odds sprint 25 easy 25 and evens easy 25 sprint 25
warm down with 300 kick IM Total= 3100

Swim Workout 27
1. 500swim
2. 10×50 perfect streamlines
3. 8-12×50 kick on interval of 10 s.r.
4. Flip Turn Drills:
8×75 “6-6 Turns” (6kicks on back, 6kicks on side, then roll to stomach
off each turn). 10-20 s.r.
8×75 Odds Free/Back/Free by 25. Evens Back/Free/Back by 25. 10-20 s.r.
8×50 Build 1st 25 to race pace with fast break-out off walls. 20 s.r.
5. 12×150 (50 stroke IM order, 100 Free) on 2:00-2:30 or 10-30 s.r.
6. 200 cool down

 

Workout 37
1. 500 swim
2. 400 swim
2×50 kick
300 swim
4×50 kick
200 swim
6×50 kick
100 swim
8×50 kick
3. 300 cool down. Total: 2,800

Workout 38
1. 200 swim, kick, pull, drill, swim (1,000 total)
2. 10×100 descend 1-5, 6-10 on 10-20 seconds rest
3. 12×25 3x(build, power 12.5, sprint, ez)
4. 5×200 broken on 5:00-6:00 minutes. Sprints!
All swims broken for 10 seconds at each break
#1 100/100
#2 100/50/50
#3 50/50/50/50
#4 8×25
5. 300 cool down

Workout 40
1. 600 free/back by 100’s
2. 9×50 breast drills 3x(2kick/1 stroke, 2 seconds glide, swim)
3. 6×100 descend 3’s
4. 6×300 with drafting, leader swims threshold (fast), drafters swim
aerobic (moderate)
5. 200 cool down
6. total: 3,500

Workout 46
1. 500 swim
2. Fly kick 3x(25 under water fly kick on stomach, 25 ez, 25 under
water dolphin kick on back, 25 ez) on :30-:45
3. 12×25 3x(25 kick, 25 build, 25 power 12.5, 25 sprint) on :30-:45
4. 2x:
200 on base interval 70% effort
200 on base plus :05 85% effort
200 on base plus :10 100% effort
4×50 ez
5. 4×50 (25 double arm backstroke, 25 free)
6. Total: 2,900 yards

Workout 77.
1. Warm-up 400 swim descend 100’s, 400 IM kick
2. Pull/Bands
6×200 on base interval Desc. 3’s
3. 8×50 on :55 No wall turns(flip at flags) Build down/fast back
4. Fins: 16×25 on :30 odd fastest turnover possible/even ez
5. 200 cool down
6. 3,000 total

Workout 48
1. 300 swim
2. Breast drill: 3x(50 kick, 50 2 kicks/1pull, 50 breast with 2 second
glide in streamline)
3. 2x:
1×400 IM Stroke/Free by 50
4×50 pull
2×200 IM Stroke/Free by 25
4×50 kick
4. 200 cool down
5. total: 3,350

Workout 51
1. 500 free/back by 100’s
2. 4×125 kick on side: 12,10,8,6, swim by 25. Free or back. 10 s.r.
3. 3×200 descend on base interval (10-20 s.r.)
4. 15×100 on base plus :10 (20 seconds rest per 100). Race pace for
distance event.
5. 300 cool down
6. Total: 3,400

Workout 54
1. 500 choice
2. Breast drill 9×50 3x(3 kicks per pull, 2 kicks per pull, 1 kick per pull)
3. 4x:
150 on base interval
100 on base interval
50 on base interval
:20 seconds rest
descend swims as distance gets shorter (150 is moderate, 50 is fast!)
4. 2x(2:00, 1:50, 1:40, 1:30, 1:20, 1:10, 1:00, :50, :40, :30, :20)
1:00 rest between sets.
Swim the farthest distance you can in the allotted time without going
over, you must swim within increments of 25 yards. The next swims
starts immediately.
5. 300 cool down
6. total: 2,150 plus timed set

Workout 56:
1. 600 swim, every 3rd length backstroke
2. 3x(25 kick, 25 under water sprint kick, 25 ez swim, 25 power 12.5)
3. 300 swim aerobic (moderate) on base interval (X) 1:30
3×100 fast on base plus :05 (X plus :05) 1:35
300 swim aerobic (moderate) on base interval (X)
6×50 fast on base plus :10 (X plus :10) :50
300 swim aerobic (moderate) on base interval (X)
12×25 fast on base plus :15 (X plus :15) :25
300 swim aerobic (moderate) on base interval (X)
4. 200 cool down
5. total: 3,200

SPEED

Swim workout 1.

1. warm-up: 200swim, 200 kick, 200 pull
2. 9×50 on :55 3x(slow, med, fast)
3. 6×75 15 seconds rest (50 drill, 25 build swim)
4. 400 swim 1:00 rest
300 swim :45 rest
200 swim :30
100 swim :15 rest
5. 4×50 ez 10 seconds rest total: 2,700 yards

Swim workout 2

1. warm-up: 600 swim 50free/50back
2. 4×125 with 15 seconds rest Kick on side 12/10/8/6/swim by 25
3. 8×25 build on :45
4. 10-15×100 Set interval for 5-15 seconds rest, (short Rest), hold
fasted pace
5. 200 cool down
total: 2,500-3,000

Swim workout 3
1. Warm-up 500 swim, 200 kick
2. 12×50 drill/swim by 25
3. 1×400 swim 60 seconds rest
2×200 swim 30 seconds rest
4×100 swim 15 seconds rest
8×50 swim 10 seconds rest
4. 200 cool down
total: 3,100

Swim workout 7
1. 9×50 swim desc. 1-3
2. 9×50 kick desc. 1-3
3. 200 pull 15 seconds rest
4×100 free 15 seconds rest
200 pull 3×100 breast 200 pull 2×100 back 200 pull 1×100
fly 4. 200 warm-down
5. total 2,900 yards

Swim workout 9
1. 400 swim, 300 kick, 200 pull, 100 drill
2. 6×100 on interval with 15-20 seconds rest
1 min rest
6×100 on interval with 10-15 seconds rest
1min rest
6×100 interval with 5-10 seconds rest
1min rest
3. 200 ez
4. total: 2,800

Swim Workout 12.
Warm-up 500-1000 yards
10-15×100 with 20-30 seconds rest, faster than race pace for distance swim
Cool down 200 yards

Swim workout 13
Warm up 500-1000 yards
4x:
1×100 sprint on 2:30
1×75 sprint on 2:00
1×50 sprint on 1:30
1×25 ez on 1:00
Cool down

Swim workout 14:
Warm-up 500-1000 yards
10-20 x 50 on 1:00-1:30 hold fastest pace possible
Cool down

Swim Workout 15: Pacing Practice
1.200 swim,200 kick, 200 pull, 200 drill
2. 8-10×100 on Descending Interval by 2 (subtract 5 each interval).
Example: 2 on 1:45, 1:40, 1:35, 1:30, 1:25 End on the smallest interval
you think you can make
3. Repeat above set with pull buoy or fins
4. cool down.

Swim Workout 16: Pacing Practice
1. 3x(100 swim, 100 kick, 100 Pull)
2. 8-10×100 Descend 1-4, 5-8 (1-5, 6-10) Give yourself a generous
interval, about 10 seconds rest on the first one) Watch the clock, get
your times on each one, don’t start out too fast.
3. Repeat above set with Pull buoy or fins

Swim Workout 17:
1. 500 swim
2.
3×200 free on :30 seconds rest. Rest for 5 seconds before last 25,
Build last 25
3×150 on on :20 seconds rest ” ”
3×100 on on :10 seconds rest ” ”
2. kick drill 8×25 on :10 rest, odd 6 kicks on side, even build to 6
beat kick, coordinate arm turn-over, finish full-speed
3. 6-8×50 on :55 build through turn and break-out, ez back
4. 6-8×50 on :55-1:05 mid-pool turns, build all turns, full speed at the walls
5. 200 ez
6. Total: 2,800-3,100 yards

Swim Workout 20
1. 8×100 Odds: 25 Right-arm/25Left-arm/50 Distance Per Stroke Evens:
50 8-kicks on side per stroke, 50 DPS
2. 8×100 on base interval Descend. 1-4,5-8
3. 14×50 with Pull/Paddles on :50-1:00 Breath every 1,2,3,4,5,6,7, by
50 then back down 7,6,5……..
4. 12×50 on base interval (:40-1:10) Desend 1-5,6-10 while holding
stroke count from #1.
5. Repeat Set 2 with fins on. Gradually add more kick to increase
speed while holding stroke count from #1.
6. 200cool down
7. 3,700

Swim Workout 25
1. 500 warm up
2. 10×50 with perfect streamlines and deep push-offs
3. 10×50 kick on interval of 10-15 seconds rest
4. Flip-Turn work: 10-20 seconds rest
8×75 with 6-6 Turns
8×75 Odds Fr/Bk/Fr by 25, Evens Bk/Fr/Bk by 25
8×50 Build Turns, race pace turns and 2 stroke break-outs
5. 9×150 on 2:00-3:00, interval of 10-20 seconds rest
3x(50 Stroke IM order no free, 100 Free)
6. 200 cool down
7. 4,650

Workout 28
1. 300 swim
2. 8×150 Pull/Paddles 2x(breathe 3,4,5,6 by 150) on interval of 15-20 S.R.
3. 12×25 on :30-:35 4x(25 build, 25 Power 12.5*, 25 ez) *Power 12.5=
12.5 yard sprint followed by 12.5 yard ez
4.
2×150 sprint on 3:30
2×100 sprint on 2:30
2×75 sprint on 2:00
2×50 sprint on 1:30
2×25 sprint on 1:00
6. 8×50 cool down
7. 3,000 total

Workout 29
1. 300 swim
2. 4×125 Kick on side (12,10,8,6, swim by 25) free or back
3. 12×25 on :30-35 3x(25 drill, 25 build, 25 power 12.5, 25 sprint)
4. 300 pink/aerobic/moderate on base interval or 10-20 S.R.
2×150 fast on base interval plus :05 or 10-20 S.R.
300 moderate ” ”
3×100 fast ” ”
300 moderate ” ”
6×50 fast ” ”
300 moderate ” ”
5. 200 cool down
6. total: 3,400 yards

Workout 31
1. 500 choice
2. 10×50 descend 1-3, 4-6, 7-9,
3. 5×100 kick no board 10 S.R. (25 on stomach, 25 right-side, 25
left-side, 25 swim)
4. 15×100 on interval of 10-20 S.R. 1-5 Breathe every 3
6-10 Breath right side/left side by 50
11-15 Breath choice
5. 200 cool down
6. total: 3,200

Workout 32
1. 300 swim
2. 10 x 50 with 20 S.R. (25 under water sprint kick, 25 ez swim)
3. 5×100 Descend on base plus :05 or 10-20 S.R.
4. 16×125 on interval of 15-30 S.R.
1-4 (25 fly, 100 free)
5-8 (25 back, 100 free)
9-12 (25 breast, 100 free)
13-16 (125 free)
5. 200 cool down
6. total: 3,500

Workout 35
1. 400 swim, 300 kick, 200 pull, 100 swim
2. Fly drill: 12×25
3. 12×25 3x(25 fly kick, 25 fly swim, 25 back kick, 25 back swim)
4. 500 swim (25ez/25fast, 50ez/50fast, 75ez/75fast, 100ez/100fast,
75ez/75fast, 50ez/50fast, 25ez/25fast).
5. 4x:
100 sprint on 2:30
75 sprint on 1:30
50 sprint on 1:00
25 ez on :30
6. 200 cool down
7. total: 3,300

Workout 36
1. 600 kick, drill, swim by 50
2. 8×75 build on 1:00-1:30
3. 12×25 3x(build, power 12.5, sprint, ez)
4. 5x:
2×50 sprint on 2:00
2×50 ez on 1:00
5. 200 cool down
6. total: 2,700

Workout 42
1. 500 choice
2. 5×200 (50 kick on side, 50 power 12.5 off each wall, 100 swim) 20 s.r.
3. 4x:
50 build through turn 20 s.r.
50 power 12.5 off each wall 20 s.r. 25 sprint 20 s.r.
4. 5×100 descend on 2:15, get fastest average
5. 300 cool down
6. total: 2,800

Workout 44
1. 300 swim
2. 500 kick (25ez/25fast, 50ez/50fast, 75ez/75fast, 100ez/100fast,
75ez/75fast, 50ez/50fast, 25ez/25fast).
3. 6×75 (25 scull, 50 swim) 10 s.r.
4. 4x:
200 swim on base interval
100 IM 50 Stroke, IM order
25 ez
5. 200 cool down
6. total: 2,950

Workout 45
1. 300 swim
2. Pull/Paddles
3. 12×75 breathe 2,3,4,5,6,7,7,6,5,4,3,2 by 75 15 s.r.
4. Fly drill 4x(25 eel kick, 25 eel kick in streamline, 25 fly build, 25 ez)
5. 2x:
4×25 build on :30
4×50 distance per stroke (d.p.s.)
4×25 power 12.5
4×50 d.p.s
4×25 sprint
4×50 d.p.s.
6. 200 cool down
7. total 3,800

Workout 49
1. 500 swim
2. Fly drill with fins: 3x(50 eel kick, 50 6-kicks per stroke, 50
4-kicks per stroke, 50 fly swim)
3. 3x(25 kick, 25 build, 25 power 12.5, 25 ez)
4. Stanford 100’s (21×100) 7x(3×100) One set of each: Kick, Pull,
I.M., Fly, Back, Breast, Free) in any order. Interval descends by 10
seconds every set of 3. Example: 2:10, 2:00, 1:50, 1:40, 1:30, 1:20,
1:10 Intervals must stay in descending order.
5. 300 cool down
6. total: 3,800 yards

Workout 58
1. 500 swim, every 3rd length drill
2. Kick 9×50 3x(1 on 1:00, 1 on :55, 1 on :50)
3. Pull/paddles: 8×75 breath 3,5,7 by 25
4. Big Blue
4x:
100 sprint on 2:30
75 sprint on 1:30
50 sprint on 1:00
25 ez on :30
5. 300 cool down
6. total: 2,900

MISC

Workout 53
1. 500 swim
2. Back drill 6×75 (50 drill, 25 swim) drill: 3,2,1
3. 10×50 descend 1-5, 6-10
4. 4x: with fins
150 all out
3×50 ez
1:00 rest
5. 400 pull breathe 3
6. total: 3,050

Workout 57: 1. 300 swim
2. 10×50 descend 1-3, 4-6,7-9
3. 6×225 (25 stroke IM order, 200 free) 10-20 S.R.
6×125 (50 stroke IM order, 75 free) 10-20 S.R 6×75 (stroke, IM order,
no free) 10-20 S.R.
4. 300 cool down
5. total: 3,650 yards

Workout 60:
1. 300 swim
2. 3×50 t-press (body balance) :10 s.r.
3×100 descend on base plus :10 or 10-20 s.r.
3×50 10 kicks on side per stroke 10 s.r.
3×100 descend on base plus :05 or 10-15 s.r
3×50 (25 fist, 25 D.P.S.)
3×100 descend on base :05-:10 or s.r.
3. Kick: 7×25 free, 6×25 breast, 5×25 back, 4×25 fly on :30-45
4. Fins: 4x: lactate tolerance
125 sprint (25 fly, 100 free)
125 ez on 5:00-6:00
5. 200 ez
6. total: 3,100 yards

Workout 61
1. 500 swim
2. 1×600 pull/paddles optional (perfect streamlines) 30 s.r.
2×300 paddles optional (Body positioning/body balance) 30 s.r.
3×200 (perfect turns) 20 s.r.
6×100 (body rotation) breathe every 3, 10 s.r.
3. 200 ez
4. total: 3,100 yards

Workout 62.
1. 200 swim, kick, pull, drill (800 total)
2. drill 2x(50 10-kicks on side per stroke, 50 sculling, 50 fist, ,50
d.p.s., 50 build)
3. 4x:
300 fast on tight interval (5-15 seconds rest)
3×50 ez on :45-:55
4. fast kick: 4×25 free, 3×25 breast, 2×25 back, 1×25 fly on :30-:35
5. 300 ez
6. total: 4,650 yards

Workout 63:
1. 500 choice
2. Fins: 12×75. (50 drill, 25 swim) 3x(10-kicks on side per stroke,
10-kicks/3stroke/10 kicks, T-press with roll/body balance, single arm)
3. 12×25 3x(25 build, 25 power 12.5, 25 ez, 25 sprint)
4. Sprint set:
1×100 sprint, 1×100 ez on 5:00
2x(75 sprint, 75 ez on 4:00
3x(50 sprint, 50 ez) on 3:00
4x(25 sprint/25 ez) on 1:30
5. 300 cool down
6. total: 3,000
Workout 64:
1. 600 every 3rd length drill
2. 8×75 build each 75
3. 12×25 3x(kick, build, power 12.5, sprint)
4. Sprint
5x:
2×50 on 2:00 All Out!
2×50 ez on :45-1:00
1:00 rest
5. 300 drill/swim by 25
6. total: 2,800
Workout 65: 1. 500 descend 100’s
2. 200 fast (lactate threshold)
2×50 ez on :50-1:00
400 fast (lactate threshold)
4×50 ez on :50-1:00
600 fast (lactate threshold)
6×50 ez on :50-1:00
400 fast (lactate threshold)
4×50 ez on :50-1:00
200 fast (lactate threshold)
2×50 ez on :50-1:00
3. 200 ez
4. total: 3,400 yards

Workout 66
1. 300 swim
2. 400, 300, 200, 100 on base interval plus:05 descend set
3. 8×25 descend 1-4, 5-8
4. broken 500 free or 400 IM a. or b.
a. 5×100 free with 10 s.r. fastest pace possible. Subtract :40 for total time
b. 4×100 IM order with 10 s.r. fastest pace possible. Subtract :30 for
total time
then go 8-10×50 ez with 5-10 s.r.
c. repeat a. or b.
5. 300 cool down
6. total: 2,900-3,300 yards

Workout 67

1. 500 swim
2. Fly drill 3x(25 eel kick, R-arm/L-arm/both arms, 25 fly with 6-8
fast under water dolphin kicks, 25 ez) on :30-45
3. 5×200 (50 kick on side, 50 fist, 100 swim) :20 s.r.
4. 10×50 odds build, evens power 12.5 off each wall 10-20 s.r.
5. 5×100 descend on 2:00 each swim gets faster, swim fastest average possible
6. 200 ez
7. total: 3,000 yards

Workout 68

1. 600 swim, every 3rd length non-free
2. 4×225 (25 stroke IM order, 200 free) :20 s.r.
8×125 (25 stroke IM order, 100 free) :15 s.r.
12×75 (25 stroke IM order, 50 free) :10 s.r.
3. 4×150 Kick rolling IM :20 s.r. (fly/back/breast, back/breast/free,
breast/free/fly, free/fly/back)
4. 200 cool down
5. total: 4,200

Workout 69
1. 500 free/back by 100’s
2. 12×50 kick on descending interval, 4x(1 on 1:00, :55, :50. Example)
3. Fly: 4x: (25 under water dolphin kick with :20 s.r., 75 fly with 25
R-arm/25 L-arm/25 swim :20 s.r.)
4. 4x:
300 swim, negative split, :30 rest
4×100 sprint on :20-:30 s.r.
1×50 ez 1:00 rest
5. 300 kick/swim by 50 cool down
6. total: 4,800

Workout 70
1. 300 swim
2. Fins: 10×100 on base interval
2x(100 kick, 75kick/25swim, 50kick/50swim, 25kick/75swim, 100swim)
3. 3x(7×100) each set on faster interval by :05 No extra rest between
sets, finish on the fastest interval you can make
4. 300 cool down
5. total: 3,700

Workout 71.
Sprint
1. Warm-up 300 swim, 200 kick, 100 drill
2.
3×200 on base interval plus :05 Break for 5 seconds before last 25,
Build last 25
3×150 on base interval plus :05 Break for 5 seconds before last 25,
Build last 25
3×100 on base interval plus :05 Break for 5 seconds before last 25,
Build last 25

3. kick drill 8×25 on :35 odd 6 kicks on side, even build to 6 beat
kick, coordinate arm turn-over, finish full-speed
4. 6×75 6-6 turns on 1:05-1:15
5. 8×50 on :55 build through turn and break-out, ez back
6. 8×50 on :55-1:05 mid-pool turns, build all turns, full speed at the walls
7. 8×50 Starts with break-outs, ez back on 1:30+
8. 200 ez
9. Total: 4,000

Workout 72.
1. Warm-up 600 drill/swim by 50

2. 8×100 on Desc. Interval by 2: 2 on 1:20,1:15,1:10,1:05 (example)
3. 8×25 on :40 ½ under sprint kick w streamline ½ ez swim
4. 8×100 Pull/Bands on Desc. Interval: 2 on 1:25, 1:20,1:15,1:10
5. 8×25 Pull/Bands on :40 sprint
6. 8×100 Fins on Desc. Interval: 2 on 1:10,1:05,1:00,:55
7. 8×25 Fins on :35 Sprint
8. 8×75 Kick on desc. Interval: 2 on 1:25, 1:20, 1:15,1:10
9. 8×25 Kick on :45 odd build, even sprint
10. 8×50 on :45 cool down\
11. 4,800 yards

Workout 73.
1. 200 swim, 200 kick, 200 pull, 200 drill

2. 1×200 swim on base interval
2×100 on base plus :5 (1:20-1:30) Race pace turns
1×200 swim on base
4×50 build (to top speed) on base plus :10 ( :50-1:05)
1×200 swim on base interval
8×25 Power 12.5 on base plus :15 (:30-:40)
200 swim on base interval
3. 8x(75 moderate, 10 Seconds rest, 25 sprint)
on :30 rest
4. 8×100 on 1:30 FINS
Odds: Distance per Stroke with continuous 6-beat kick
Evens: Same kick, very high turnover with arms. Match turnover to
swimming speed with fins.
5. 12×25 Kick on :45 odds Sprint, Evens ez
6. 10×50 on :50-1:00 Super Streamline-1/2 Under water fast kick ½ ez swim
7. 200 ez
8. total: 5,800 yards

Workout 74
1. 600 free/back by 100’s, 400 IM kick
2. 8×100 3rd Person Rest Odds: 25 R-arm/25L-arm/50 DPS Evens: 50
8-kicks per side/50 DPS
3. 10×100 on base interval Descend. 1-5, 6-10 Start Pink, finish Red
Drop 1-2 seconds per 100
4. 14×50 with Pull/Paddles/Bands on :50-1:00 Breath every
1,2,3,4,5,6,7, by 50 then back down 7,6,5……..
5. 10×50 on 3rd person rest 50 T-Press/50 build(swimming downhill)
6. 12×50 on base interval (:40-:55) Desend 1-5,6-10 while holding
stroke count from #1.
7. Repeat Set 6 with fins on. Gradually add more kick to increase
speed while holding stroke count from #1.
8. 200
9. 5,000

Workout 75.
1. 300 swim, 300 pull, 300 kick
2. 4×150 Swim (50 Drill, 100 Swim build last 25)
4×150 Pull/Paddles/Bands (Breath 3,5,7 by 50)
4×150 Fins (50 Kick, 100 Swim)
Aerobic: Set Intervals for 10-20 Seconds Rest. Quick Transitions between sets
3. Kick set: work hard to develop your kicking
12×50
3-x(1 on 1:05, 1 on 1:00, 1 on :55, 1 on :50) adjust intervals
4. 200 Cool down
5. 3, 500 total

Workout 76
1. 500 swim, 300 kick descend by 100’s
2. 200 Swim/Pull/Paddles/Bands/Fins your choice on Base Interval
4×50 moderate kick 200 Swim/Pull/Paddles/Bands/Fins your choice on Base
Interval
3×50 10 kicks on side/then switch 200 Swim/Pull/Paddles/Bands/Fins your
choice on Base Interval
2×50 Full body scull 200 Swim/Pull/Paddles/Bands/Fins your choice on
Base Interval
1×50 Catch-Up 200 Swim/Pull/Paddles/Bands/Fins your choice on Base Interval
3. 8×75 Choice Stroke 50 DPS, 25 build 3rd Person Rest or 10-15 seconds
On the build, eliminate any dead-spots (any instant in your stroke
cycle where you are not propelling yourself forward), one of your arms
is always moving you forward, starting with a good catch phase.
4. 4×50 cool down
5. 3,400

Workout 78
1. 400 swim, 300 pull, 200 kick, 100 drill
2. 3x(6×25: 1 Kick, 1 Drill, 1 Build, 1 Power 12.5, 1 Sprint, 1 EZ)
3. 3x(6×125) on 1:40-2:00 Hold Fastest Pace, Set Interval for :15-:20 S.R.
Set #1 Swim
Set #1 Buoys/Bands-High Turnover
Set #3 Fins-Fast Kick-high Turnover
:30 between sets
100 ez
4. 3x(5×50 on :45-:55) 1ez, 4 fast Strength & Power
Set #1 Bands/Buoy
Set #2 Bands/Buoy/Shirt tied around ankles
Set #3 Bands/Buoy/Shirt/Paddles

5. 3x(3×50 with Fins on :45-:55
Set #1 Fast Kick
Set #2 Swim with fast Kick
Set #3 Swim with fast turnover
6. 6×50 on :45 warm down
7. Total 5,300

79. Aerobic Base/Distance
1. Warm-Up: 4×200 Drill/Swim by 25 with 10 Seconds Rest
1. T-Press (Body Balance) 2. 10 kicks per stroke on side 3. Full Body
Scull 4. Fist

2. Main Set. On a base interval or the rest indicated. Fins, Paddles,
Buoys optional
1000 swim with 60 S.R.
800 swim with :45 S.R
600 swim with :30 S.R
400 swim with :14 S.R .
200 swim
Hold consistent pace or Descend

3. 200 cool down
4. 4,000 total

80. Lactate Threshold (RED)
1. Warm-up: 500 swim, 300 IM kick, 200 Pull
2. 3×200 Descend 1-3 on base plus :10 or 20-30 s.r.
3. Test Set: 15×100 on fastest Interval Possible (:10 rest or less) Race Pace
4. 300 cool down
5. 3,400 total

81. Speed
1. Warm-Up 200 Swim, kick, pull, drill (200 of each)
2. 300, 200, 100 on base plus :05 or 20 s.r. Descend 300-100.
3. 3x(25 build, 25 power 12.5, 25 sprint , 25 EZ) on :30 or :15 s.r.
4. 10×100 on Interval of :30 rest or more. Hold fastest average
possible, faster than race pace, out of the comfort zone.
5. Cool down: 10×50 ez
6. 3,200

82. Recovery/Drill
1. Warm-up: 800-1000 free/back by 100, work on flip-turns
2. 5×200 Drill/Swim by 25 (T-Press with roll, 12-6 kicks per stroke on
side, Full Body Scull, Fist, Single arm with opposite are at side) or
your choice drills
3. 400, 300, 200, 100 on base interval or 20 s.r.
4. 200 ez
5. 3,000-3,200 total
Fins, Paddles, Buoys optional

83. Aerobic Base/Distance
1.Warm-Up: 300 swim, kick, pull, Drill (300 of each)
2. Main Set: 100, 200, 300, 400, 500, 400, 300, 200, 100 on base
interval or short rest 10-20 s.r.
3. 200 cool down
4. 3,900 total

84. Lactate Threshold (RED)
1. Warm-up: 800 drill/swim by 100
2. Main Set: 4×500 Descend 1-4 on Base plus :05 or :30 s.r.
3. 300 cool down
4. 3,100 total

85. Speed
1.Warm-Up 400 swim, 300 pull, 200 kick, 100 drill
2.5×100 descend on base plus :05
3. Main Set-Race Starts
5×300 with 1:00-2:00 rest (100 sprint, 200 at threshold/race pace),
good to go with a partner or group with drafting.
5. 300 cool down
6. total: 3,300

86. Recovery/Drill
1. Warm-up: 800-1000 free/back by 100, work on flip-turns
2. 5×200 Drill/Swim by 25 (T-Press with roll, 12-6 kicks per stroke on
side, Full Body Scull, Fist, Single arm with opposite are at side) or
your choice drills
3. 1×1000 Pull/Paddles or Fins, swim efficiently
4. 200 ez
5. total: 3,000-3,2000
Fins, Paddles, Buoys optional

87. Aerobic Base/Distance
1. Warm-Up: 4×200 Drill/Swim by 25 with 10 Seconds Rest
1. T-Press (Body Balance) 2. 10 kicks per stroke on side 3. Full Body
Scull 4. Fist

2. .Main Set. On a base interval or the rest indicated. 1×400 on
Base interval 2×200 Pull/Paddles, Breathe every 3-4 On base plus :05
1×400 on Base interval 4×100 Pull, breathe every 5-6 On base plus :05
1×400 on Base interval 8×50 Pull, breathe every 7-8 On base plus :05
1×400 on Base interval

200 cool down, total: 3,800 yards

88. Lactate Threshold (RED)
2. Warm-up: 500 swim, 300 IM kick, 200 Pull
3. 10×50 Descend 1-3 on :50 or 15 s.r.
4. Test Set: 15×100 on fastest Interval Possible (:10 rest or less) Race Pace
5. 300 cool down, total 3,300

89. Speed
1. Warm-Up 1×1000 free/back by 100’s
2. 50, 100, 150, 200, 200, 150, 100, 50 on base intervals, descend 2nd
set (200-50)
3. 12×25 on :30 3x(drill, build, Power 12.5, Sprint)
4. Broken 500, All Out. 5×100 with 10 seconds rest. Subract :40 from
time for actual time.
5. 10×50 cool down, total: 3,300

90. Aerobic Base/Distance
1. Warm-Up: 300 swim, pull, Drill (300 of each)
2. Main Set: Pull, paddles, optional
2×500 on base
2×400 on base
2×300 on base
2×200 on base
2×100 on base
3. 200 cool down, total: 4,100

91. Lactate Threshold (RED)
1. Warm-up: 800 drill/swim by 100
2. 300 swim on base
3×100 fast on base plus :05 300 swim on base
6×50 fast on base plus :10 (:50-1:00)
300 swim on base
12×25 fast on :30
300 swim on base
3. 200 cool down, total: 3,100

92. Speed
1.Warm-Up 600 swim (swim, drill, kick by 100s)
2.5×100 descend on base plus :05
3. Main Set-
2x(3×400 with 1:00 rest)
#1 (200 fast, 200 moderate) #2(100 moderate, 200 fast, 100 moderate)
#3(200 moderate, 200 fast). Learn to turn it on when you have to in
the triathlon swim, fast swims are out of the comfort zone.
4.200 cool down, total: 3,700

III. FINAL PREPWorkout 1

Workout 1for half IM 1 x 2000

Workout 2

For Ironman 1 x 4000 (this will be insanely close to your race time)

Workout 3:

 

  1. 300 w/u
  2. 500 very hard sprint straight into 3000 steady.
  3. 200 c/d