Swim Workouts

/Swim Workouts

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

Daily Swim Workout #301: Threshold

Threshold 1500 Warm up 600 every 3rd shark drill, fly kick on back, alternating press. MS: 8x100 odd steady on 20" rest, evens: #2, 6, 10 on 15" rest and about 5-10” faster. #4, 8 as 50polo/100IM/50polo on 15" rest. Cool Down 100 Threshold 2600 600 every 3rd shark drill, fly kick on back, alternating [...]

By |2019-12-26T11:51:33+00:00January 17th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #300: Speed Endurance

Speed Endurance 1300 warm up 300 every 4th length HE scull, 200 every 4th length kick, 100 choice. MS: 3x100 on 30" rest all out. 150 as 25bk/100overkick/25bk on 15-20"rest. 6x50 on 25" rest all out. 150 as 25bk/100overkick/25bk on 15-20"rest. Cool Down 100 ** Minipower Rack are always in sets of 4= #1 as 12.5fast, #2 [...]

By |2019-12-26T11:51:42+00:00January 16th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #298: Pure Speed

Pure Speed 1500 Warm up 300 as every 4th length HEscull, shark drill, kick. 200 as 25really fast/25 really easy. MS: 2 rounds of... ("Super 300" all out on 10" rest per 25. 25-75, 50-50, 75-25. 200 easy as 50 fly or polo/back/drill choice/free. Go on next 0, 15, 30, or 45 of the clock [...]

By |2019-12-19T11:16:40+00:00January 14th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #297: Aerobic Strength

Aerobic Strength + Kick Focus 1500 600 straight as...200 free, 200 as 25dr/fr, 200 free building to threshold effort. MS: 4x50 minipower rack kicking with board on 15" rest. 50 easy on 20" rest 400 w/pdls aerobic free breathing 3-5-3-7 by 50's on 20" rest 4x50 minipower rack surf kicking for fast and easy free [...]

By |2019-12-19T11:16:48+00:00January 13th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #296: Threshold

Threshold 1400 warm up 200 every 4th alternating press. 200 every 4th kick choice no board. 100 @ threshold. MS: All threshold effort on 15" rest. 150 250 150 2x125 Cool Down 100 ** Power rack= 4 as 12.5F, 3 as 25F, 2 as 37.5F, 1 as 50F. Threshold 2700 200 every 4th alternating press. [...]

By |2019-12-19T11:16:57+00:00January 10th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #295: Short Speed

Short Speed 50’s 1700 600 every 4th HEscull, shark drill, alternating press x2- all entry and front end quadrant focused. 8x25 variable sprints. 50 easy. MS: 4x50 all out on 20" rest 100 easy on 1' rest. 4x50 all out on 20" rest with paddles. 300 easy as 50free/50back/75free/25 drill choice/50free/50back. 15-20"rest Cool Down 50 [...]

By |2019-12-19T11:17:06+00:00January 9th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #294: Threshold

Threshold 1650 Warm up 200 free (build through set)/150 as 3very 3rd drill/100 as every 4th solid kick choice/50 choicex2. 8x25 variable sprints 50 easy. MS: 600 broken 15" rest at the 400-300-200-100. Do an open turn on the 200 split of the 300 and the next 200 needs to be faster, look at the [...]

By |2019-12-12T16:38:10+00:00January 8th, 2020|Swim Workouts|0 Comments