A coached swim club for adults at all levels of abilityWorkouts
| Workout Type | Description | Distance | Author | Actions |
|---|---|---|---|---|
| Aerobic |
Warm up 8-825 900 m
200 pull free, 100 IM drill, 200 swim free, 100 kick choice, 100 pull free, 50 IM, 100 swim free, 50 kick choice
Mini 825-835 450 m
4 x 75 m swim sprint 5 m in and 5 m out of flags (middle is easy) ~ 15-20 s rest
2 x 75 m kick same as above
Transition 835-845 300 m
300 m swim - 100 free, 50 ABF (work on minimizing stroke count)
Main 845-915 1600 m
4 x 50 ABF: 70-80% effort - maintain same pace. ~ 15 s rest
2 x 200 m IM ~ 30 s rest
400 m free work on breathing patterns
2 x 200 m IM ~ 30 s rest
4 x 50 : 1 st 50 at 90%, 2nd at 80%, 3rd at 70%, 4th at 60%
~15 s rest
Warm down 915-925 400 m
200 drill choice
100 kick
100 pull free
|
3650 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825 1000 m
250 swim choice
250 pull
250 kick
250 drill choice
Kick set 825-835 300 m
2 x 75 back kick
1 min vertical dolphin
25 breast kick on your back
50 pull free)
Breathing Drills 835-850 400 m
4 x 25 (4 breaths, 3 breaths, 2 breaths, 1 breath) w 30 s rest
4 x 50 (6, 5, 4, 3 breaths) w 30 s rest
100 free (3-5-3, or 2-3-2)
Main set 850-920 1200 m
300 m free/pull (stroke count, think about finishing pull)
400 IM (good strokes and turns)
300 100 ABF, 100 free
200 IM (good strokes and turns)
Warm down 920-925 200 m
50 pull free, 50 kick breast, 50 backstroke, 50 choice |
3100 m | Logan Keirstead | View |
| Aerobic |
Warm up 8-825 (1000 m)
300 swim choice, 200 drill choice, 100 kick choice, 200 pull choice, 200 swim choice
Sprints 825-835 (300 m)
4 x 50 build w 15 - 20 s rest
100 relaxed
4 x 25 sprint w 30 - 40 s rest
100 relaxed
Drills 835-850 (300 m)
w 10-15 s rest
Encourage them to take their time
And concentrate on the drill
2 x 25 kick free no board, arms at side
2 x 25 kick free, one arm up, one arm at side, face in the water
2 x 25 6-kick switch
2 x 25 sculling arms overhead
2 x 25 1 arm free
50 free
Main 850-915 (1500 m)
4 x 75: middle 25 ABF (20-30 s rest)
2 x 150: free on 200 free time
300: IM (3 laps of each stroke) ~ 30-40 s rest
2 x 150: free on 300 free time
4 x 75: middle 25 ABF (20-30 s rest)
Warm down 915-925 (400 m)
100 pull free
100 drill choice
100 kick choice
100 free |
3500 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 |
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 |
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 |
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 |
Warm up 8-825, 1000 m 2 x (100 pull free, 100 back kick, 100 breaststroke, 100 dolphin kick, 100 free)
Pacing set 825-835, 400 m
4 x 50 free @ approx 200 m pace ~ 80% effort
15-30 s rest
4 x 50 ABF/IM @ approx 200 m pace ~ 80% effort
15-30 s rest
Drills 835-845, 300 m
10-15 s rest between each 25
2 x 25 Breast sculling
2 x 25 Breast kick
2 x 25 breast pull w dolphin kick
2 x 25: 2 kick, 1 pull
100 m breaststroke
Transition 845-850, 200 m
200 CHOICE
Main 850-920, 1400 m
4 x (50 kick, 50 drill, 200 build, 50 relax)
Odd: Free
Even: IM or ABF
Warm down 920-925, 200 m
100 drill choice, 50 kick, 50 pull
|
3500 m | Logan Keirstead | View |
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