Swim Workouts

/Swim Workouts

Pre-made swim workouts ready for you to hop in the pool and get swimming.

Daily Swim Workout #193: Threshold

Threshold 1450 Warm up 600 with 300 as 50fr/25dr, 300 as 50fr/25k Main Set: 250 on 20" rest but a little more effort than standard threshold. 2x125 on 15" rest threshold. 25-50-75-100 on 5" rest! Cool Down 100   Threshold 2600 600 with 300 as 50fr/25dr, 300 as 50fr/25k, 300 as 50fr/25polo. MS: 2 rounds [...]

By |2019-07-17T11:27:37+00:00August 14th, 2019|Swim Workouts|0 Comments

Daily Swim Workout #192: Speed Endurance

Speed Endurance 1300 Warm up 200 every 4th length shark/sailboat drill. 2x100 as #1 25F/25E Main Set: Take the all outs one at a time, no pacing for the set. Chose an interval that leaves you ready to attack the next repeat, close to 1:1 work to rest ratio, but not quite. 1x100 4x25 2x50 1x100 [...]

By |2019-07-17T11:23:29+00:00August 12th, 2019|Swim Workouts|0 Comments

Daily Swim Workout #191: Pure Speed & Kick

Pure Speed + Kick Focus 1500 Warm up 400 as every 4th length HE scull drill Main Set: 400 as 100overkick/25surfkick/25fr/25Surf/25fr on 20" rest. 300 as 25F/25E/50F/50E on 20" rest. 200 as 6 strokes fast no breath off each wall Cool Down: 100 easy free **Make fast really fast and easy really easy but not slop! [...]

By |2019-07-17T11:17:44+00:00August 9th, 2019|Swim Workouts|0 Comments

Daily Swim Workout #190: Threshold

Threshold 1600 Warm Up 300 every 4th length nonfree choice. Main Set: All on 15" rest, steady strong effort through the whole set, pace for whole set. 300 middle 100 IM. 3x100 free. 300 with paddles. 3x100 on 25" rest, but go at least 2” faster than the first set of 100’s. Cool Down 100 [...]

By |2019-07-17T11:11:35+00:00August 7th, 2019|Swim Workouts|0 Comments

Daily Swim Workout #189: Pure Speed & Strength

Pure Speed + Strength 1300 warm up 150 free 150 of 25drill/25 perfect stroke   Main set: 8x100 with paddles.#1 25F/75E, #2 25E/25F/50E, #3 50E/25F/25E, #4 75E/25F on 15-20" rest Cool Down 200 aerobic 50RA/50LA/100perfect stroke. ** Really go for it on the 12.5’s and 25’s fast! Pure Speed + Strength 2600 150 free 150 [...]

By |2019-07-17T11:04:42+00:00August 5th, 2019|Swim Workouts|0 Comments

Daily Swim Workout #187: Threshold

Threshold 1700 Warm Up 400 every 4th length drill choice. 4x50 power rack on 15" rest Main set: On 15" rest - try to descend as intervals get shorter 400. 300. 200 with paddles. 100. Cool Down 100 ** Power rack= 4 as 12.5Fast, 3 as 25F, 2 as 37.5F, 1 as 50Fast. Threshold 2900 [...]

By |2019-07-10T13:13:28+00:00July 31st, 2019|Swim Workouts|0 Comments

Daily Swim Workout #185: Aerobic Strength

Aerobic Strength 1600 Warm up 100fr/50dr/50fr build/50kick x2. Main Set: All aerobic effort on 15-20" rest. 4x125 as 100IM/25 polo. 250 paddles only free. 100RA/100 LA. 150 as 25polo/100IM (sprint free)/25polo. Cool Down 100 Free ** RA/LA= right arm only or left arm only- see handout and videos. ** IM= individual medley, one length of [...]

By |2019-07-10T12:59:30+00:00July 26th, 2019|Swim Workouts|0 Comments