Workouts

Workout Type Description Distance Author Actions
Anaerobic Threshold

This a long one... The sprints will push you past your anaerobic threshold but everything else should keep you below it.

 4200 m Étienne Beaulé View
Aerobic

Warm up 1000 m 

200 free
50 fly kick, 50 pull free
100 breast
50 back kick, 50 pull free
100 back
50 breast kick, 50 pull free
100 fly 
100 free kick, 100 pull free 
 
Mini 500 m 
400 free w options 
1) time 
2) 7 m and breathing 
3) build each 100 m 
 
100 relaxed 
 
Main 2000 m 
2 x (4 x 100 m (fly, bk, br, fr)
200 free build 
400 m (100 free, 100 choice) 
 
Warm down 500 m 
200 swim choice
100 kick choice
200 pull free 
 4000 m Logan Keirstead View
Aerobic

Activate

Warm Up (800 m) fins optional

200 free, 200 kick, 400 IM drill

Mini Pull Set (600 m) 10-15 s rest

200 build every 50 individually 

2 x 100 @ moderate pace

4 x 50 12.5 of every 25 is a sprint

Main Set (1800 m)

6 x 25 kick choice

5 x 50 ABF (anything but free)

4 x 75 @ 80% (Pace times: 1:10, 1:15, 1:20, 1:25, 1:30)

3 x 100 IM (Pace times: 1:40, 1:45, 1:50, 1:55, 2:00)

2 x 200 Pull 

400 IM (fins optional) NO DRILL

Warm Down (600 m)

2 x (100 back kick, 100 free pull, 100 m alt 25 dolpiin dives, 25 double arm back)

 

 3800 m Logan Keirstead View
Aerobic

Warm up (20 mins) 800 m

4 x (100 drill, 100 kick)

1)      Reverse IM

2)      Free

3)      Back

4)      IM

Mini set (20 mins) 750 m

3 x 150 choice swim

1)      1st 50 m build

2)      2nd 50 m build

3)      3rd 50 m build

2 x 150 pull choice

1)      1st 75 m build

2)      2nd 75 m build

Drills (10 mins) Breast kick ( focus on reaching heels to hands & finishing the kick ) 300 m

2 x 50 m breast kick hands at side on front

2 x 50 breast kick hands at side on back

2 x 50 : 1 breast kick, 1 fly kick

Main (30 mins) 1400 m

Round 1 – 15 mins, 70-80% effort

4 x 25 IMO @ 20 s rest

4 x 75 IMO (no free) 20 s rest

2 x 100 IM 20 s rest

Round 2 – 15 mins

4 x 50 CHOICE @ 20 s rest

3 x 100 CHOICE @ 20 s rest

2 x 150 CHOICE @ 20 s rest

 

Warm down (10 mins) 500 m

100 free, 100 pull free, 100 kick choice, 100 IM drill, 100 choice 

 3750 m Logan Keirstead View
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
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 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
Anaerobic Threshold

This one will make you work your IM! All times are provided with recommended adjustments (±), depending on your swim abilities.

 3500 m Travis Richard 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
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
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

This workout aims to make you work on your 200m. The middle of the main set is where things get really challenging (if you can manage to do the whole thing without switching to drill or kick).

 3400 m Étienne Beaulé 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

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

Warm up 8-825 800 m 

400 free (build through the 400 m)
200 IM drill (fins optional) 
200 pull choice 
 
Mini set / drills 825-835 400 m 
2 x (100 drill choice, 100 kick choice) 
Fins optional - swim continuously 
 
Main set 835-920 2000 m 
2 x 
(100 IM @ 80%, 20-30 s rest 
100 free @ 80 %, 10-15 s 
200 worst stroke swim relaxed
200 IM @ 80%, 20-30 s rest
200 free @ 80% 10-15 s rest 
200 best stroke swim relaxed) 
 
Warm down 915-925 200 m 
200 m choice 
 3400 m Logan Keirstead View
Aerobic
Warm up 830-850 1000 m 
2 x (100 pull free, 100 kick choice, 100 back drill, 100 breast drill, 100 dolphin kick) 
 
Sprint set 850-905 600 m 
3 x (100 build, 50 : 25 sprint, 25 ez, 50 kick build) 
 
Main set 905-945 1500 m 
2 x
( 150 free on 200 m free time ~ 60% 15-20 s rest 
400 free - streamline 7 m after flags, work on bi lateral breathing patterns) 
150 ABF on 200 m time ~ 60% 15-20 s rest )
100 kick relaxed between set of 2. 
 
Warm down 945-955 300 m 
100 swim choice, 100 drill choice, 100 pull OR kick choice 
 3400 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

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

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