Sample Workouts

Long Distance Mid Distance Sprint Practice

IMG_1594_ed

Long Distance

Warm-up:
1300m
200 On Your Own
100 Kick Choice
100 Pull Choice
100 Choice Swim
2×100 (50 Drill/50 Swim) @ 200/215/230
4×50 Perfect Technique @ 100/115/130
2x
Round 1 Free
Round 2 Stroke
(Add 10-20s for 100’s)
Main Set:
3000m
2×400 Free @ 700/800/1000 (Pace per 100 145/200/230)
2×300 Free@ 500/545/700(Pace per 100 140/155/220)
4×200 Free@ 310/340/430(Pace per 100 135/150/215)
8×100 Free@ 130/215/230
Warm Down:
500m
100 Double Arm Backstroke
4×50 Free Long Smooth Strokes @ No Time
200 Easy

Back to Top

Mid Distance

Warm-up:
800m
200 On Your Own
8×50 1-4 Pull, 5-8 Kick @ No Time
4×50 Descending 1-4 @ 100/115/130
Main Set:
2300m
5×100 1. 25Fly/75Free
2. 25Free/25 Back/50 Free
3. 50Free/25 Breastroke/25Free
4. 100IM
5. 100Free
8×50 Alternating:
(25 IM Order/25 Free)
50 Free @ 100/115/130
5×200 1. 50Fly/150Free
2. 50Free/50 Back/100Free
3. 100Free/50Breastroke/50Free
4. 200IM
5. 200Free
8×50 Alternating:
50 IM Order
50 Free @ 100/115/130
Warm Down:
1400m
4×50 Drill Choice @ No Time
4x 100 50 Drill/ 50 Swim focusing on Perfect Technique @ 30s rest
4×50 Perfect Strokes@ 20s rest
100 Kick Easy
100 Pull Easy
200 Free Long Smooth Strokes @ No Time
200 Easy

Back to Top

Sprint Practice

Warm-up:
1300m
200 On Your Own
100 Kick Choice
100 Pull Choice
100 Choice Swim
2×100 Swim Long Smooth Strokes @ 200/215/230
4×50 Descending 1-4 @ 100/115/130
2x
Round 1 Free
Round 2 Stroke
(Add 10-20s for 100’s)
Main Set:
1650m
400 Choice Build to 80% @ NT
4×50 All from a Dive 1. Breakout
2. 25 Fast
3. Easy
4. Fast
300 Choice Build to 85% @ NT
4×50 All from a push 1. Breakout
2. 25 Fast
3. Easy
4. Fast
200 Choice Build to 90% Free@ NT
4×50 All from a Dive 1. 25 Fast w/Turn
2. Cruise
3. Build
4. Fast
100 Choice Build to 95% @ NT
1×50 From a dive as fast as you can go
 Note: You can swim any stroke for the Main Set, Take lots of rest on the 50s
Warm Down:
800m
200 Double Arm Backstroke
4×100 Choice Ascending Effort @ No Time
200 Easy*
*If you need to warm down more you can swim more, stretching is recommended after this workout

Back to Top

Advertisements