Workouts
The workouts are
designed for various swimming levels.
Group 1 workouts are for advanced swimmers with longer distances and
shorter intervals. Group 2 is for
intermediate and Group 3 is for swimmers starting out. The interval times can be adjusted to match
your ability.
Prior to the workout, it is important to stretch either on the deck or during the warm-up. All of the workouts start with a warm-up (600-1000 yds). The interval times during the warm-up are for reference, take a longer interval if needed. The warm-up has four different types of activities: Swim, Pull, Kick and Drill. The Drill information is listed at the bottom of the workout.
The
workouts are broken into several sets.
Each set describes the interval (i.e. 10 X 100), stroke (Free),
technique (Swim or Pull) and interval time (
The workouts should be printed in “Landscape” with ˝” left, right, top and bottom margins.
|
Name |
Distance |
Description |
||
|
1 |
2 |
3 |
||
|
|
1800 |
900 |
1 and 1˝ Mile workout |
|
|
|
2200 |
1250 |
1 and 1˝ Mile workout |
|
|
|
1850 |
1000 |
1 and 1˝ Mile workout |
|
|
3600 |
3400 |
3000 |
125-250-500-1000 Free |
|
|
3600 |
3600 |
2800 |
8X100 Free/Stroke |
|
|
3400 |
3400 |
2500 |
100s Free with reducing interval |
|
|
4000 |
3650 |
2300 |
2X25/75/125 Stroke |
|
|
3700 |
3700 |
2700 |
10X125 Free |
|
|
3700 |
3700 |
2450 |
75 Stroke/150 Free |
|
|
3750 |
3750 |
2050 |
150 IM/150 Free |
|
|
3700 |
3700 |
2700 |
125/175 Free |
|
|
2 of
Stuff New 1-6-08 |
2800 |
|
|
Variety of set of 2 |
|
3700 |
3700 |
1925 |
200s Free |
|
|
3300 |
|
|
All Free, 200s sliced in different
intervals |
|
|
3300 |
3300 |
2800 |
All Free, Broken 50s – good for turns |
|
|
3600 |
3600 |
2500 |
200/150/100/50 Free |
|
|
3600 |
3600 |
2000 |
200s Free/IM |
|
|
3500 |
3500 |
2500 |
Broken 200 IM |
|
|
3300 |
3300 |
2300 |
200s IM |
|
|
3300 |
3300 |
2200 |
250 Free/50 Stroke/100 IM |
|
|
3550 |
3550 |
2700 |
Base of 300 yds – mostly Free |
|
|
3200 |
3200 |
2500 |
300/200/100 IM |
|
|
3300 |
3300 |
2400 |
15X50 IM – 15X50 Free |
|
|
4350 |
3850 |
3000 |
200-50 reducing interval by 5 seconds |
|
|
3400 |
3400 |
2500 |
6X50 Fly/Back/Breast – 100 Free |
|
|
3300 |
3300 |
2300 |
500/250/125 Free |
|
|
4100 |
4100 |
2800 |
500s Free broken |
|
|
3800 |
3800 |
2800 |
500s Free/100 IM |
|
|
3400 |
3150 |
2050 |
Good group workout – 50s with descending
interval |
|
|
5300 |
5300 |
2850 |
Tough Workout! 500s in various forms |
|
|
|
|
2000 |
Short workout for a beginner |
|
|
4300 |
3900 |
2200 |
500s/200s/100s/50s Free |
|
|
3800 |
3800 |
2750 |
75 stroke/100 IM – Workout timed for group |
|
|
4550 |
3750 |
2200 |
Backstroke |
|
|
4000 |
3700 |
2300 |
100s Free/100s IM |
|
|
3500 |
3200 |
1600 |
50s Fly/Back/Breast/Free |
|
|
3600 |
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