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
——- TRAINING PEAKS PAGES BELOW ———
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:
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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
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/
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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.