Swim Workouts

Speed Endurance 1300 300 every 4th shark drill, polo, or kick. 100 band only, be playful. MS: 5x50 all out on 10", 15", 20", 15" 10" rest respectively. 150 very easy your choice on 15" rest. 5x50 all out on 10", 15", 20", 15" 10" rest respectively. 150 very easy your choice on 15"rest. Cool [...]

Race Simulation 1600 warm up 600 as 300 every 3rd HEScull; 300 every 3rd drill choice. MS: 200 get out speed on 15" rest. 100 get out speed on 15" rest. 100 transition from all out to middle of race pace on 10" rest. 2x200 middle of race pace on 20" rest. What are you [...]

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 [...]

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 [...]

Threshold 1400 200 w/u on 20" rest with light stretch on wall. 125 on 15" rest- getting into set. 200 on 30" rest. 2 x 125, #1 on 15" rest, #2 on 10" rest 200 on 30" rest 125 on 25" rest 200 Cool Down 100 ** Adjust intervals, but have the 200’s stay steady [...]

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 [...]

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 [...]

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. [...]

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 [...]

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 [...]