Who is 101 Swim Workouts for?

These workouts are designed for anyone who swims for fitness, races indoors or in open water as well as athletes training for triathlons.  Workouts are divided into the following categories: Technique, Endurance, Strength, Threshold, Speed and Mixed Bag. Workout distances range from 1500-5000 meters/yards and intensity, zone 1-5 based on your fitness test T-pace.

How is this Guide Broken Down?

These swim recipes offer swimmers and triathletes a wide variety of structured workouts to improve swimming fitness, technique, endurance, strength and speed. We’ve created workouts under the following categories: Technique, Endurance, Strength, Threshold, Speed,  and Mixed Bag which incorporate all four swim strokes (freestyle, breaststroke, backstroke, and butterfly), Fun with Fins, Pyramids and Ladders.  What type of recipe your follow is dependent on what stage of your yearly training you are at when you structure your swim workout. Are you in the base, strength or speed phase, phase of your training plans.  Think of these as swim recipes in a scrapbook!  Each workout can be printed out and brought to the pool with you.

How are the Workouts Structured?

Every workout below has one main focus.  Depending on training and/or racing goals, you can select a workout based on intensity, distance, drill work or a combination.  All swim recipes start with a Warm Up (WU) ranging from 300-1000 (meters/yards). One length of the pool is commonly 25 meters or 25 yards long. A lap is 2 lengths, or 50 meters/yards. The intensity level of the warm up should be in zone 1-2.   The idea is to acclimate to the water temperature and include stroke drills.  

BONUS VIDEOS: Freestyle Swimming Drills

You’ll find a video demo of all the drills (listed below) outlined within the workout recipes.  

  • Kick on Side Drill
  • Thumb slide Drill
  • Double Pump
  • Fingertip Drag
  • Fist Drill
  • Head Out Of the Water Drill
  • Catch Up Drill (Under Water View), Catch Up Drill (Above Water View)
  • Underwater Doggie Paddle Drill
  • One Arm Only, One Arm at Your Side Drill


Swim Faster in 30 Days: http://bit.ly/2O9rb8C

101 Swim Workouts: http://bit.ly/2ELLs4F


Half Marathon Program: http://bit.ly/2Rf6kTl

Marathon Program: http://bit.ly/2z4Icvk


Cycling: Drills and Endurance: http://bit.ly/2CHTUiP

Cycling: Strength and Skills: http://bit.ly/2JhUgOv

Cycling : Threshold and Speed: http://bit.ly/2Jj46zw

Cycling: Ultimate Mix: http://bit.ly/2EMAmfW


Beginner Sprint: http://bit.ly/2yBjfYN

Beginner Olympic: http://bit.ly/2ORBBiA

Beginner Half Ironman: http://bit.ly/2OUUO2H

Beginner Ironman: http://bit.ly/2zfcPhN


Couch to Sprint: http://bit.ly/2PYbjrc

Couch to Olympic : http://bit.ly/2z6OElu

Couch to Half Ironman: http://bit.ly/2D6qrQt

Couch to Ironman: http://bit.ly/2AvjlCL


Advanced/Elite Sprint: http://bit.ly/2O9yDjY

Advanced/Elite Olympic: http://bit.ly/2OP7TdY

Advanced/Elite Half Ironman: http://bit.ly/2D7nkb5

Advanced/Elite Ironman: http://bit.ly/2ELroPZ


Ironman 70.3 CDA Plan: http://bit.ly/2RBw24N

Ironman 70.3 Puerto Rico Plan: http://bit.ly/2AL6Bbf


Equipment We Use and Recommend:

Squat Racks: https://amzn.to/2SoOHlj
WODFitters Bands: https://amzn.to/2CVuVJB
TRX Home Gym: http://amzn.to/2vQ6yJs
TRX Training X-Mount: http://amzn.to/2vQ2lWp
Bosu Ball: http://amzn.to/2DOOYd3
Rubber Encased Hex Dumbbells: http://amzn.to/2DUj8eI
Solid Cast Iron Kettlebell: http://amzn.to/2DRgczy

Everlast Heavy Bag Starter Kit: http://amzn.to/2DDkKq4
Jump Rope: http://amzn.to/2GpveuP
All Purpose Yoga Mat: http://amzn.to/2FjoqxB

Swim Parachute: http://amzn.to/2DPtwV3
Swim Snorkel: http://amzn.to/2FlvDx2
Swim Pull Buoy: http://amzn.to/2GmzbAl

Cycling Equipment: https://amzn.to/2Q4q77U
Cycling Accessories: https://amzn.to/2Q2drOP
Wahoo KICKR Indoor Bike Trainer: http://amzn.to/2Fl3beF

Running Shoes: https://amzn.to/2D9hxC3
Running Gear: https://amzn.to/2EN9xby

GPS Watches: https://amzn.to/2EKWKpQ
Garmin Forerunner 920XT: http://amzn.to/2DDIXMM
Timex Sports Watches: https://amzn.to/2Da4qQV

My Sports & Outdoor Store: https://amzn.to/2DcRppZ

Free Swim/Run Form Coaching: http://bit.ly/2AtxksD
t2Endurance Club Facebook Group: https://www.facebook.com/groups/t2Endurance/
Leave Me a Voicemail Anytime: https://www.speakpipe.com/EnduranceHour

Our Endurance Hour Youtube channel on Youtube has seen over 6.9 million visitors and we have more than 1,500 videos  ranging from Swim, Bike and Run Tutorials and Demonstrations, Product Reviews, Interviews to Ironman Triathlon and Xterra race coverage, Product Reviews, and Podcast Episodes.  Our channel serves as a living archive of high quality, educational and entertaining video content.