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 |
|
|
100 Free/50 Stroke/75
Free New 2-1-09 |
3400 |
3400 |
1950 |
100 Free, 50 Stroke (working your worst
stroke), 75 Free |
|
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 |
|
|
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 |
|
|
300
Build New 2-1-09 |
3000 |
3000 |
3000 |
Building 300 Free, 100 IMs, 50 Free/Stroke |
|
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
Yards New 2-1-09 |
5300 |
5300 |
2850 |
Adapted 9X500 Workout – more stroke |
|
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 |
|
|
Basic
3000 New 2-1-09 |
3000 |
3000 |
1550 |
100 Free, 75 Free, 50 Free, 25 Stroke |
|
3500 |
3200 |
1600 |
50s Fly/Back/Breast/Free |
|
|
3600 |
3600 |
2650 |
150s Free/75s Breast Stroke |
|
|
3200 |
3200 |
2600 |
100s Bilateral Breathing |
|
|
3750 |
3150 |
2450 |
Breathing drills/200s Free-100IM |
|
|
3300 |
3300 |
1950 |
IM Workout |
|
|
3700 |
3600 |
2600 |
50/75/100/125 w/5-15s rest |
|
|
3000 |
2600 |
1400 |
100-400 Free |
|
|
3600 |
3600 |
2400 |
5X 200s/100s/50s/150s Free |
|
|
3400 |
3300 |
2150 |
Lots of Fly |
|
|
3800 |
3800 |
2350 |
100s Free on changing intervals |
|
|
3800 |
3800 |
2600 |
200s Free on changing intervals |
|
|
3800 |
3800 |
2100 |
4X25/50/75/100/125/150 Free |
|
|
3800 |
3800 |
2400 |
4X25/50/75/100/125/150 Free |
|
|
4200 |
3250 |
2800 |
10X125 Free/12X75IM |
|
|
3600 |
3600 |
1800 |
5X100/150/200 Free |
|
|
3900 |
3700 |
1950 |
100s Free/IM |
|
|
3400 |
3400 |
1900 |
100’s Free/IM |
|
|
Free-IMs New 2-1-09 |
3000 |
3000 |
1550 |
100 Free/IM, Texas 50s |
|
3200 |
3200 |
2050 |
100s Stroke/75 Combo |
|
|
3750 |
3750 |
2100 |
200-50 Free/50 Stroke/75 Free |
|
|
3500 |
3500 |
2450 |
500-100 with Stroke work |
|
|
3100 |
2750 |
2000 |
100 IM |
|
|
3400 |
3400 |
2000 |
200 IM |
|
|
3200 |
3200 |
2700 |
400/300 IM, Super 500 |
|
|
3900 |
3500 |
2100 |
100s IM/Reverse IM |
|
|
Kara’s
Favorite New 2-1-09 |
3000 |
3000 |
3000 |
Kara’s favorite workout – Free-stroke building
toward IM |
|
3750 |
3750 |
2500 |
Great workout. NCAA meet as a practice |
|
|
3250 |
2900 |
2500 |
Broken 250s Free |
|
|
NEM
Workout 3 New 2-1-09 |
3000 |
3000 |
1900 |
100-200 Pyramid with changing intervals |
|
3400 |
3400 |
2500 |
150s & 50s with changing speed |
|
|
3700 |
3700 |
2700 |
IM work mixed with free |
|
|
Phelps New
2-1-09 |
2700 |
2700 |
2700 |
The 8 final events (in order) Phelps swam for
his Gold Medals in 2008 Olympics – watered down for us mere mortals. |
|
3900 |
3300 |
2200 |
2X 25-150 Free |
|
|
3400 |
3400 |
2700 |
Pyramid 50 – 250, 300 swim across all lanes |
|
|
4800 |
4350 |
2500 |
2X 50-150 Stroke |
|
|
3500 |
3500 |
2500 |
17X100 Free – Rotating Time |
|
|
2600 |
2400 |
1500 |
5X 125/75 Free |
|
|
3350 |
3350 |
1925 |
6X 75/125/100/25 Free |
|
|
3100 |
3100 |
1900 |
250-50 Free Pyramid |
|
|
3150 |
2650 |
2000 |
75s Free |
|
|
3200 |
3200 |
2500 |
Lots of Drills, stroke and free |
|
|
3400 |
3400 |
1750 |
Stroke Swim/Pull/Kick |
|
|
3300 |
3300 |
2150 |
150s Stroke/Free |
|
|
3400 |
3400 |
2500 |
50s & 125s Stroke/150s Free |
|
|
2850 |
2850 |
2300 |
100s split with Free and Stroke |
|
|
3500 |
3500 |
2200 |
100s IM/Stroke/Free |
|
|
3700 |
3550 |
2450 |
Pyramid from 25-200 Free |
|
|
V.
Kicking/Sprints New 2-1-09 |
3000 |
3000 |
2000 |
50 Stroke, 100-200 Pyramid, 50 Sprints with
Vertical Kicking |
|
Variety New
2-1-09 |
3600 |
3600 |
2250 |
Stroke-Free-Kick set, 75 Free, Texas 50s |
|
3700 |
3700 |
2500 |
Vertical kicking during warm-up (great
workout for legs). 100s Free/Stroke/IM |
|