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

Daily Swim Workout #340: Threshold

Threshold 1400 400 as 150fr/100dr/50k/100fr MS: These 300's in the MS are all NS (negative split, second half faster than the first half) and descend. Start out cruisy to build from there! 300 on 20" rest, NS and descend. 3x100 on 15" rest. 300 on 20" rest, NS and descend Cool Down 100 Threshold 2500 400 [...]

By |2020-02-12T20:29:52-06:00March 10th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #339: Variety Aerobic

Variety Aerobic 1500 200 every 4th HE scull 300 every 3rd polo (wider entry focus) MS: 6x150 as... On 15-20" rest. Steady aerobic effort. 3 as 50RA/25fr/50LA/25fr 2 with paddles as 25F/25E 1 as 50polo/50overkick/50sprint Cool Down 100 Variety Aerobic 2600 200 every 4th HE scull 300 every 3rd polo (wider entry focus) 200 every [...]

By |2020-02-12T20:26:10-06:00March 9th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #337: Threshold

Threshold 1700 200 every 4th HE scull 200 as 25 easy/25 strong. MS: 6x200 threshold effort on 20" rest. Last 1-2 with paddles.  #4 as 50fr/50bk. Cool Down 100 Threshold 2700 200 every 4th HE scull 200 as 25 easy/25 strong. 200 every 4th RA or LA. 200 as 25 easy/25sprint. MS: 6x300 threshold effort [...]

By |2020-02-12T20:19:37-06:00March 5th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #336: Speed

Speed 1750 300 as every 3rd length HE scull or teeter totter drill (see handout). 200 as every 4th length kick no board 100 as every 2nd length fast. MS: 12x50 as every 4th fast on 15-20" rest 6x75 as every 3rd fast on 15-20" rest Cool Down 100 w/d. Speed 2500 300 as every 3rd length HE [...]

By |2020-02-12T20:16:30-06:00March 4th, 2020|Swim Workouts|0 Comments

Daily Swim Workout #334: Pure Speed

Pure Speed + Aerobic  Strength  1700 500 every 4th 50 as 12.5 scull/12.5 faster free/12.5 fist/12.5faster free. MS: 6x50 as 10 strokes fast off wall, fast into finish on 15" rest 2x200 with paddles only on 20" rest breathing 3-5-3-5 by 50's. 8x50 as ODDS 25F/25E, EVENS middle 25 (yes, a turn!) fast on 20" [...]

By |2020-02-05T15:14:28-06:00March 2nd, 2020|Swim Workouts|0 Comments

Daily Swim Workout #333: Threshold

Threshold 1550 200 every 4th 25 kick choice. 200 as 50RA/50LA/50overkick/50free. MS: Banjo Billy 125's! 8x125 as 1 Fast on 10" rest 1 Easy on 20" rest 2 Fast on 10" rest 1 Easy on 25" rest 3 Fast on 10" rest Cool Down 150 easy ** Minipower rack = #1 12.5F/37.5Ez, #2 25F/25E, #3 [...]

By |2020-02-05T15:09:17-06:00March 1st, 2020|Swim Workouts|0 Comments