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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.

Start with a focus on your breathing, body balance and rotation then move to the three phases of the stroke, recovery, hand entry and underwater catch and push that make up the pull.  Pay attention to the focus of each drill during your warm up so you can implement it while you swim in the main set.

BONUS VLOG:  Stroke Drills: Workout of the Day

Examples of Warm Ups:

  • 4X200 (8 lengths)  (200 swim, 200 kick, 200 pull, 200 drill)
  • 5X 100 SKIPS (100 or 4 lengths each of (Swim, Kick, IM, Pull, Swim)
  • 100 swim then 4X 50s as  25 (1 length) drills then 25 swim incorporating the focus on the drill into your stroke
  • 600 broken up as 4x (150 swim 50 kick) means swim 150 or 6 lengths then kick a 50 or 2 lengths. Repeat that 3 more times.
  • 400 swim, 300 pull, 200 kick, 100 drill choice
  • Or an easy 10-15 minute choice of whatever you feel like doing

 

How I  Structured Your Main Set: (MS)

The Main Sets (MS) consist of 500-3000 (meters/yards) with the focus on technique, endurance, strength, threshold and speed.  The MS involve patterns such as Ladders and Pyramids, Descending and Build sets (also see Swimming Lingo) to help break up the distance and add variety into your workout.   

SWIMMING LINGO

  • IM= Individual Medley (all four strokes swum in the order of Fly/ BK/ BR /FR)
  • FR = Freestyle stroke
  • Fly = Fly
  • BR= Breaststroke
  • BK = Backstroke
  • Length = 1 time across 25 meter or 25 yard
  • Lap = 2 lengths
  • WU = Warm Up
  • MS = Main Set
  • CD = Cool Down
  • EZ = Easy
  • RI = Rest Interval
  • “ = Seconds
  • ‘= Minutes
  • w/ = With
  • S=Swim
  • K=Kick
  • F=Kick or swim with fins
  • P=Pull
  • Paddles generally used with the pull buoy
  • D=Drill

VLOG: Swimming Tools: Water Workout Wednesday with Wendy

 

  • Hypoxic Breathing: Build lung capacity and become more comfortable in the water by challenging your regular breathing pattern with hypoxic sets. “300 swim with 3/5/7 breathing pattern by 25” is a common instruction in my workouts. This means swim a straight 300 freestyle. On the first 25, breathe every 3rd stroke. On the second 25, every 5th stroke. And on the third 25, every 7th. Repeat this pattern until the 300 is completed.
  • SG= Swim Golf, a fun drill in which you add your stroke count for a given interval (say, 50 yards/meters) to your time for the same interval to generate a composite score
  • Negative Split: Swim second half faster than the first half
  • DPS= Distance Per Stroke, a drill where the swimmer tries to get as much distance as possible out of each stroke, usually measured by counting strokes for 1 length or 2 lengths= 1 lap.
  • Build = start slow finish strong. For example 4X200 build, each 200 meter is paced as starting slow and finishing strong
  • Descend = each consecutive repeat is swim faster than  the previous. For example 4X100 swim (#1 slow, easy, #1 medium, faster, fastest)
  • Send Off = how long it takes you to swim plus your rest in a time. For example 5X 50 swim on the 1:00. If it takes you 50 seconds to swim at 50 and leave every minute, you get 10 seconds rest. If it takes you 55 seconds to swim a 50 and you leave in the minute you get 5 seconds rest
  • Choice= you choose what you want to do with regards to stroke, kick, pull,

Need a pull buoy or paddles, order buoys, Swim Paddles, Fins and more from SwimOutlet.com

 

How I Structured the Cool Downs: (CD)

Most of the Cool Downs (CD) are a variety of easy swimming, kicking and drills. Since I don’t include much kicking in the Main Sets (MS), I include kicking in the Cool Down and during drills. Kicking is important for balance and propulsion as a competitive swimmer; not much kicking is involved with triathlon since most triathletes were a wetsuit and they keeps you buoyant and balanced.

Example include:

  • 10 X 50’s alternating 50 swim with 50 kick or 50 drill.  A 50 is two lengths of the pool. So you would swim a 50 then kick or drill a 50. All easy zone 1-2

BONUS VIDEO: If you want to improve your non-freestyle strokes, then you’ll be able to strengthen more muscles than by swimming freestyle alone.  Something to keep in mind and work up to.

Butterfly Instructional Video

Backstroke Instructional Video

Breaststroke instructional Video

 

While all 4 strokes may not be your favorite try to practice them with fins and  drills. If a particular stroke is difficult for you, focus on specifics of the stroke while you swim. Review techniques and tips prior to going to the pool.

How to Recycle the Workout

 

  • Pick your favorite warm up, main set and cool down from 3 different workouts to create a different recipe.
  • Swimming intensity dictates the desired focus on the workout.  You can take one workout, chance the intensity and create a new recipe. If you like a workout under the threshold category and want to make it a recovery day, change the intensity from zone 4 to zone 1 and create a new recipe. You can change an endurance workout to a strength or threshold workout just by changes the training zones.
  • If you like the MS structure of a freestyle workout and want to mix it up and do another stroke with the same or different intensity, you just created another recipe
  • You can combine multiple main sets to create a longer duration recipe
  • You can also decrease the duration of a WU, MS or CD to fit your schedule and fitness level.

Theoretically, there are more than 101 Swim Recipes!  It’s totally up to you.  We’ve taken the guesswork out of designing swim workouts on the fly.  All you have to do, is swim!

Learn Your Paces: How To Set Your Training Zones

It is very common for the beginner adult swimmer to have one speed.  It might be because they have never set their swim training paces or their technique is limiting them from swimming stronger or faster.

Mixing up your weekly swim workouts frequency, volume and duration will help you find a rhythm and tempo that’s efficient and comfortable and can you hold it through your repeats and sets and races. If you compete in triathlon, being able to “change gears” at any point in your swim is a big advantage that could allow you to move with a breakaway pack, catch a break away pack, shake off a drafting competitor, or get yourself into someone’s draft for a free ride!  To be competitive and adaptable to any race situation, you need to practice changing gears, altering your intensity, and playing with your speed in training.

Related Article: (Baseline Swimming)

Related Article: (How to Set your Swim Training Zones)

 

Use The Pace Clock to track your times and Rest Intervals (RI)

If your pool has a pace clock up for you to see while you swim, learn how to read it.  This will help you manage your paces and intensity. The typical pace clock is really very simple to use. It has a minute hand and a second hand and is divided into 5 second increments from 5 – 60 seconds. The clock will tell you how fast you are swimming, BUT MORE IMPORTANTLY it will measure how long you are resting between repeats and sets.   Monitoring your pace, rate of perceived effort and heart rate along with rest times (along with faster repeat times) are indicators that you are professing to becoming a better swimmer.

If you are a beginner swimmer or triathlete, chances  are you might be struggling to learn to swim because you’ve forgotten what it feels like to be a beginner again. If you attitude about learning a new skill is positive and your WHY / REASON is strong learning a new skill will happen quickly.⠀The beginning is the hardest part. Frequency and consistency will impact your progression.

Freestyle Swimming Drills (VIDEO DEMOS)

You’ll find a video demo of all the drills outlined within the workout recipes below.  Refer back to this section at any time to see how to perform specific drills and workouts.

 

10 Technique / Basic Training / Recovery Recipes

BONUS VLOG:  Drill: Workout of the Day

Swim technique sets the limit on where your fitness will take you.  If you are stuck at the same speed and want to get faster, just swimming will NOT improve your swim time.  You should be working on technique and specific skills to improve. I recommend doing the majority of your swim workouts as technique-based during your pre season as your start to develop foundation as well as during all your (WU). I also do most of my postseason and recovery workouts drill- based. I like to follow a swimming drill with regular swimming. While I swim after a drill I am mindful of incorporating the aspect of the drill into my stroke. Focusing on your technique can give you some FREE speed. FREE speed is when you swim faster with less effort.

Distance:  1500-2500 meters/yards.

Intensity of Main Set: zone 1-2 (T pace +10 seconds)

RI: Longer rest periods to keep intensity within zone 1-2 as long as you need to keep form

Purpose:  There is no one size fits all to swim technique. It depends on your current level, and your goals. What is common in most freestyle technique is to focus on breathing, body balance and rotation plus the 3 main phases of the stroke: Recovery, hand entry and underwater pull.  Breathing, body balance and rotation is important (I explain more in “6 Components of the freestyle stroke and Mistakes You Might Making”, “How to Breath” and “3 Benefits of Bilateral Breathing”) to get more comfortable.  It is always ok to use swim fins when doing drills to help with balance, and swim snorkel to focus on your underwater pull. One you have established proper technique then incorporate that into endurance, zone 2, based workout.

#1) 1500 WU: 100 swim, 100 kick on side, 100 kick inside with rotation

MS:

4X 50 as 25 thumb-slide drill / 25 swim ( RI 20”)

4x 50 as 25 fist drill / 25 swim (RI 20”)

4X 50 as 25 catch up drill / 25 swim (RI 20”)

Incorporating the focus on the drills (high elbow recovery, hand entry,and pull)

Swim 4×100 relaxed, (RI 30”)

CD: 4x5O alternate kick /drill

#2) 1500 WU: 100 swim, 100 kick w/board (optional fins)

MS: RI 20”

4X (3x 50 as 25 drill / 25 swim ) Drills include

1-Double Pump

2- Head Out of Water

3- Underwater Doggie Paddle Drill

Incorporating the focus on the drills (high elbow recovery, hand entry,and pull)

Pull 3X 200 (RI 30”)

CD:  100 easy

#3) 2000 WU: 100 alternating 25 swim/25 fingertip drag, 100 alternating 25 swim/25 doggie paddle

MS: 2x (breath control)

300 alternate 50 breath right side only/50 breath left side only RI 30”

8×50 bilateral breathing RI: 20”

CD: 200 swim focused on technique

#4) 2000 WU: 100 alternating 25 swim/25 fingertip drag, 100 alternating 25 swim/25 doggie paddle

MS: 2x (breath control)

300 alternate 50 breath right side only/50 breath left side only RI 30”

8×50 bilateral breathing RI: 20”

CD: 200 swim focused on technique

#5) 2000 WU: 100 swim, 100 pull, 100 kick,  100 drill

MS: 3x (25 swim / 50 fist / 75 swim / 100 one arm only /100 swim / 75 fingertip /50 fist /25 swim) RI 10” between each distance

CD: 100 easy

#6) 2000 WU: 100 swim 50 kick on side, 50 swim 2x25FT/fist,50 swim

MS: 10×75 as 50 drill /25swim

750 swim

CD: 200 kick

#7) 2000 WU: 100 swim, 100 kick with board, 100 pull with buoy

4x 100 25 flutter kick on your left side, 25 kick on right side, 25 thumb lide, 25 double pump

6 x 50 zone 2-3 swim RI 20” Count your strokes and add to your time. Goal is consistency with effort, stroke count and time

MS:  16X50 The first 4 are “form” zone 1-2, the next 4 are stronger zone 2-3 the final 4 are strongest the final 4 are choice intensity For the “form” really try hard to maintain the form you were just working on with the previous set and build RPE, form and speed into the set

CD:  200 easy

#8) 2500 WU: 400 swim, 300 pull, 200 kick, 100 drill

DS- 10 x 50 RI 10”

1- 2 25 side kick drill / 25 swim

3-4 25 3x3x3 drill / 25 swim

5-6 25 left arm only / 25 right arm only

7-8 25 head out of water/25 swim

9-10 25 extended doggie paddle / 25 swim

MS: 4 x 200 pull as (200 pull breathing pattern per 50 (3/5/7/3) strokes) RI 20″

CD: 200 swim perfect stroke

#9) 2500 WU: 200 free

Drills:

Butterfly: (2 kicks one pull) (dolphin dive) (3 right, 3 left, 3 full strokes)

backstroke: (shoulder rotation) (kick on side/switch) (pull on lane line)

Breastroke: (2 kicks one pull)  (breastroke pull dolphin kick) (2 pulls, 1 kick)

3x (6X 50 25 drill/25 swim )

Kick  3X (4X50)

Swim 6X 100 IMs

CD: 200 free

#10) 2500 WU: 400 swim, 300 pull, 200 kick, 100 drill

DS- 10 x 50 RI 15” after each 50.

1- 2 25 side kick drill / 25 swim

3-4 25 3x3x3 drill / 25 swim

5-6 25 left arm only / 25 right arm only

7-8 25 head out of water/25 swim

9-10 25 extended doggie paddle / 25 swim

MS: 4 x 200 pull as (200 pull breathing pattern per 50 (3/5/7/3) strokes) RI 20″

CD- 200 Choice (anything but Freestyle

10 Endurance Recipes

BONUS VLOG: Endurance Swim: Workout of the Day

 

Distance: 2500-5k or more

Intensity of Main Set zone 2 (T – pace + 5-10 seconds)

The Purpose: Building your aerobic endurance and ability to sustain a comfortable pace while focused on technique. Endurance and Strength focused swimming make up most of my swim sessions. A combination of longer sets mixed with pulling, and swimming different strokes including IM (Individual Medley (Fly, Back, Breast, Free).

Rest intervals are longer than in threshold and speed workouts that follow to allow for heart rate to stay in the aerobic and recovery zones. To recycle the workouts longer, double the main set and keep intensity the same for a longer endurance based workout or add intensity to the main set a higher intensity to create a strength or threshold workout

RI:  Similar amount of rest as your took in the recovery / drill workouts to keep intensity within zone 2 as long as you need to keep form

 

#1) 2500 WU: 200 swim then 4X75 25 left  arm only /25 right arm only/25 swim

4X75 25 kick on side with rotation/ 25 catch up drill / 25 swim

MS: 3x (4X 100 RI 20” then / 200 pull RI 20”/100 kick)

500 continuous swim

CD: 100 choice

#2) 2500 WU: 600 alternating (50 swim, 50 drill , 50 kick)

MS: 8×200 w/snorkle  focused on catch and pull as 200 with pull buoy, 200 swim and paddles  (RI:30”)

CD:  6X 50 kick on side drill

#3) 2500 WU: 200 free, 100 kick, 4X50 drill, 100 swim

MS: Swim (1500)

2X200 RI 30″, 3X150 RI 25″

4X100 RI 20″, 5X50 RI 15″

CD: 8X50s 25 drill, 25 choice

#4) 2500 WU:  16X 50 25 Free / 25 stroke of choice  

MS: RI 15-20” between each

5 x 100 pull

8X 50 swims

3X 100 pull

4X 50 swim

CD: 100

#5) 3000 WU: 400 alternate 50 free/50 kick

Drills: Focus on how well you do the drills, not on how fast.

Set #1 fingertip drag, fist, drag fist

3 x (4 x 50 done as 25 drill, 25 swim).

MS: Using the “feel” for the water you just developed adding in breath control

3 X 300 focus on a breathing pattern every 100, so 100 breath every 7 strokes, 100 breath every 5 strokes, 100 breathing every 3 strokes

3X 200 9-7-5-3 every 50 RI 30”

3X 100 9-7-5-3 every 25  RI 15”

CD: 50 non free

#6) 3000 10X 300

WU: 300 Freestyle as (SKD)

MS: RI 15”

3X 100 Backstroke  (SKD)

3×100 breastroke  (SKD)

3×100 fly (SKD)

3×100 Pull with paddles and buoy

3×100 pull with buoy

3×100 kick with fins

3×100 swim fast

3×100 IM

CD: 300 drill

#7) 4000 WU:  4 x 250 swim, pull, drill, kick

MS: 20 x 50s drill IM order (superfly, 1-arm back, breast kick, fist)

8 x 100s pull RI 20”

8 x 25s kick RI 10”

4 x 200s swim RI 20”

CD: 8×25 25 each drill

#8) 4000 WU: 300 swim, 200 pull, 100 kick

4×150 as 50 swim, 50 drill, 50 swim RI 10” (one each stroke)

MS: : 800 pull

2x (4×100 – decreasing intervals, RI:20, RI: 15, RI 10”, RI 5’

4×200 – build pace with each 200 zone 1-3 while focused on form and stroke count

CD: 8X 50 alternate kick/drill 2×50 each stroke

#9) 4500 WU: 400 swim, 300 pull, 200 drill, 100 kick

Kick:  50 hard/100 easy/150 hard/150 easy/100 hard/50 easy

MS: 5 x 200 RI 20”      

5 x 100  RI 15”

5 x 50 RI 10”

600 pull breathing 7/5/3 by 100

CD:  100

(3,950 yards)

#10) 5000 WU:  400, 300 pull,  200 kick, 100 drill

MS: Swim or Pull and or use Fins

4X 200 RI 30” 2×300 RI 30”, 3×200 RI 15”, 2×300 RI 20”, 2×200 RI 15”, 2×300 RI 20”, 1X 200 RI 10”

CD: 8X 50 alternate kick/drill

10 Strength Recipes

BONUS VLOG: Swimming with Paddles: Workout Of The Day

Distance: 2k-4k with lots of building and descending.

Equipment Pull Buoys, Swim Paddles, Fins and more from SwimOutlet.com

Intensity of Main Set Zone 3

RI: Rest Intervals shorter than drills and endurance sets to maintain heart rate and intensity zone 3 in main set

The Purpose:

Strength workouts should be performed after you develop technique and endurance. Pulling with the buoy and hand paddles is a great way to build strength with swimming.  

I tend to spend my base, pre competition, and build phases of training swimming 1-2 days per week as strength workouts. Strength workouts should be developed to maximize your speed. If you add resistance when your technique is poor, you will get injured very quickly. If you like a workout below and want to recycle it, lower the intensity and or add duration to the main set to create and endurance recipe, add more intensity to create a threshold recipe, or incorporate more drills into the main set for recovery

Sport Specific Strength in the water is best swimming with hand paddles. Start with about 5-10% and build up to25 percent to 30 percent of your daily yardage. Training with paddles strengthens your lats, rear delts, chest and triceps

Be careful not to use large paddles too soon (they come in many different sizes), as this can contribute to shoulder problems (rotator cuff inflammation, tendonitis).

 

#1)  2000 WU: 600 as 200 swim 200 pull 200 drill

MS: 6 x 200 Swim RI 20″

4 x 150 Swim or Pull descend  zone 1-3,

CD: 100 easy swim

#2) 2000 WU: 200 S, 100 K, 200 P, 100 drill

MS: 4 x 100 pull descending times RI: (20”).

50 fingertip drag

4 x 75 swim descending times RI  (15”).

50 double pump

4 x 50 pull descending times RI (10”).

50 fingertip catch up

4 x 25 swim descending times RI: (5”).

50 kick on side drill with rotation

CD:  100 kick, 100 backstroke/breastroke

#3) 2500 WU: 5X (50 swim, 50 drill)

MS:

Swim 5X100 swim build  RI 15″

Pull 300 with buoy RI 10”

Swim 6X50 RI 10″

Pull 5X100 descend 1-5, RI 15″

CD: 4X50s drill/kick

#4) 2500 WU: 5×100

Odds 25 swim / 50 one arm only/25 swim

Evens 25 swim / 50 fingertip catch up/25 swim

MS: 500 pull paddles and buoy RI 15”

500 pull buoy only RI  15”

500 pull paddles only RI 15”

CD: 10 X 50 odds drill evens kick

#5) 3000 WU: 8X75 SDK

MS: steady zone 3 pace with decreasing rest

3X100 steady RI 15″

4X25 build with each 25

3X100 steady RI 10″

4X25 descend

3X100 steady RI 5″

4X25 sprint

4X200 pull

CD: 8×75 25 kick/25 drill/25 swim

#6) 3000 WU: 2 x 200 free/nonfree

MS: Pull with buoy 3 x 300 breathing 7/5/3/ strokes by 100s RI 15”

Swim 2 x 100 RI 15”

Pull with buoy 600 free (negative split, second 300 faster)RI 30”

Swim 2 x 100 RI 10”

Pull with buoy 400 free negative split, second 200 faster) RI 30”

Swim 2 x 100 RI 5”

200 all out effort

CD: 4X 75 easy

#7) 3500 WU: 200 swim, 100 drill, 200 pull, 100 kick

MS: 12X300 as:

3x 5 (300 straight zone 1 RI 30″ then 3X100 zone 2 RI 10”  then 6X50 zone 3 RI :05

CD: 16X50 at 4x(kick/drill/choice/swim)

#8) 3500 WU: 2x (5X 100 SKIPS)

MS:

5 x 300 pull w/ paddles and buoy or just buoy RI 30”

4 x 100 swim RI 15”

600 pull (negative split, second 300 faster than 1st) RI 1:00

4 x 100 swim RI 10”

400 free negative split, second 200 faster than 1st) RI 1:00

4 x 100 swim RI 05”

200 all out effort as if finishing the swim portion of the race

CD: 200 drill

#9) 4000 Broken 400s

WU: 400

MS: 400 pull breathing 9-7-5-3 strokes / 100

2X 200 build RI 20”

400 pull same as above

4X 100 descend 1-4 RI 15”

400 pull same as above

8X50 odds fast/evens easy RI 10”

400 pull same as above

16X25 choice RI :05

CD: 8X50 odds breastroke, evens dolphin kick

#10) 4000 WU: 8X 100 (SKD(IM)

3X (3×300) descend sets 1-3 and descend sets  1-3

#1 paddles and buoy

#2 bouy only

#3 swim

CD: 2x 5×50 (SKIPS)

 

10 Threshold Recipes

VLOG: Swimming Pace: Workout of the Day

Distance:  2500-4000

Intensity During Main Set: zone 4, T pace.

The Purpose:

After your have the technique, endurance and strength, add threshold workouts during the build phase of your season 2-6 weeks out from race date, 1-2 days per week. Main sets include building, descending and T pace, and zone 4 intensity. Rest Intervals are shorter than endurance workouts to maintain that zone 4 intensity. If you like a workout below and want to recycle it, lower the intensity and or add duration to the main set to create and endurance recipe, add more pulling with buoy and paddles to create a strength recipe.

FAST = zone 4, EASY = zone 2

 

#1) 2500 WU: 3X 100 SKD

MS: 6X300 odds 100 fast / 200 easy, evens 200 fast/100 easy RI: 15”

Pull 3X 600  RI 30”

#1 200 zone 2 middle 200 zone 4, 200 zone 2

#2 200 zone 2, 400 zone 4

#3 600 zone 3-4

CD: 50 kick/50 swim easy

#2) 2500 WU: 300 swim, 200 drill, 100 kick,

MS: 2x (8X100) descend your time by 10 descends every 2 X 100s and maintain zone 3-4 effort

CD:  6X 50 odds kick, even’s swim

#3) 3000 WU: 100 swim 4X 50 build, 100 kick, 4X 25 build

MS:

Swim 12X300 RI 10”

odds 100 fast / 200 easy

evens 200 fast/100 easy

CD: 100  easy choice

#4) 3000 WU: 200 free, 100 kick, 200 pull, 100 drill

MS:

2X200 Z3 RI 10″

2X150 Z4 RI 10″

2X100 Z3 RI 10″

2X50 Z5  RI 10″

2X25 Z 5 + RI 10″

CD: 6X50s 25 drill, 25 choice

#5) 3500 WU: 200 swim, 4X 50 catch up / UWDP drill, 100 swim

MS: 5X (5 X 100) each set lower the RI to keep HR elevated

Set #1 RI 20”

Set #2 RI 15”

Set #3 and 4 RI 10”

Set #4 and 5 RI 05”

CD: 6X 75 (25 kick/25 drill/25 swim) mix up strokes then 50 easy

#6) 3500 WU: 6X150 RI 15″

MS:

3X500 Z 3  RI 20”

2×300 Z 4 RI 20”

3X100 Z 5 RI 20”

CD:  8X75 drill/swim/kick

#7) 3500 MS: 800: Moderate pace RI 15”

2×400: Build Z 2-Z 5 last 50, RI: 15”

4×200: Z 4 RI 20”

8×100: Z5 RI 20”

CD: 100 of choice

#8) 3500 WU: 100 swim, 100 kick, 100 swim, 100 kick, 100 swim.

MS: Swim 4X500

#1 400 z2 100 z4

#2 300 z2 200 z4

#3 100 z2, 400 z4

#4 500 z4

CD: 4X 75 25 drill/25 sim/25 drill IM order

#9) 4000 WU: 300 choice of stroke swim, 1-2 x 300 consisting of (50 catch-up, 25 right arm only, 25 left arm only, 50 “perfect stroke”, 150 swim)

MS:

6 x 100 (T-Pace minus 1 to 2 seconds) 100 very easy recovery swim

6 x 100 (T-Pace minus 3 seconds)

100 very easy recovery swim followed by less than a minute rest

6 x 100 (T-Pace minus 5 seconds)

100 very easy

12X50 (T Pace minus 7 seconds

CD: 300 kick, 200 freestyle catch-up drill

#10) 4000 WU: 20X 50s as 4x (5X 50 s SKIPS)

MS:  RI 20”

500 continuous Z 2-3  every 5th length Z 5

400 continues Z 2-3  every 4th length sprint

300 Z 2-3 every 3rd length sprint

200 Z 2-3 every 2nd length sprint

100 Z5

CD: 200 drill, 150 kick, 100 drill, 50 kick

 

10 Speed Recipes

VLOG: Speed: Workout of the Day

Distance:  1500-2500 meters/yards.

Intensity: zone 4-5 plus, Main Sets include fast 25-100 m/yard distances

RI:  Generous rest periods

Purpose: (Include an ask coach wendy video how to get faster). Work on increasing your arm cadence without losing strength and you will swim faster. The main set is shorter in duration than endurance, strength and threshold workouts with longer recovery periods of high intensity for 25-100 meters/yards. I recommend these types of workouts during all phases of your season, especially 1-6 weeks out from your A race to sharpen your speed after you develop endurance, strength and threshold Intensity:

#1) 1500 WU:  200 swim then 4X 25 build RI 10”

MS: 10X100 as  (5X100) RI 20”

FAST is Zone 5 effort

#1 25 fast 75 easy

#2 50 fast 50 easy

#3 75 fast 25 easy

#4 100 fast

#5 100 easy  

CD: 200 IM Drill

#2) 1500 WU:  600 race warm up preparation

MS:  5X 100 all out (zone 5 plus) with 50 easy between each one  then RI 10”

CD:  200 easy

#3) 2000 WU: 300 swim, 100 free kick build, 200 drill, 4X 25 IM order kick

MS: 4X75  odds 25 fast / 50 easy, evens 50 fast/25 easy)

4X 100 broken 25 fast RI 5” , 50 fast RI 10” then 25 fast RI 4 minutes between each by swimming very easy 100

C:  200 easy

#4) 2000 WU: 5X 200 SPSK

MS:  4 x (200 swim Z3 RI 20” / 2 x 100 build (Z2-4) RI 10”  / 4 x 50s fast (z5) RI 20” , 8 x 25s all out kick RI 15”

CD: 100

#5) 2500 WU: 600 as 150 swim, 50 dolphin kick w/ fins

MS: 300 pull RI: 10 rest

3 x100 descending (Z1-3) with RI: 5 rest

300 swim as 25 sprint (Z5) 50 steady (Z3), 25 sprint (Z5)

4X 75 RI :05

300 as 12X 25 w/RI 05”

CD: 4 x 100 as 50 kick /50 another stroke

#6) 2500 WU: 300 swim, 100 kick, 200 pull, 100 kick

MS: 3X (8X 25s RI 10”  then 4X 50 RI 20”)

CD: 100 easy

#7) 2500 WU: 300 swim, 12 x 50’s alternate kick & pull

MS: Pull: 8 x 75s breathe 3,5,7 by 25

Kick: 8x 25 hard/25 easy

50’s Free: on 1:00, then :59, then :58, then :57, then :56, etc

CD: 100

#8) 2500 WU: 10 x 100’s S.K.I.P.s

MS: 8 x broken 75s (50 moderate :10 RI, 25 sprint)

10 x 50 – 12 ½ easy, 25 hard, 12 ½ easy

CD: 4X 50 easy drill and kick

#9) 3000 WU: 200 swim easy

4×50 as 25 easy/25 fast

MS:  8×125 with 5 sec rest as (50 moderate, 25 fast, 50 easy)

100 easy

4×250 with 5 sec rest as (100 moderate, 50 fast, 100 easy)

100 easy

CD: 200 easy

#10) 3000 WU:  20 x 50 ( 1 kick/1 swim, 1 kick/2 swim, 1 kick/3 swim ,1 kick/4 swim, 1 kick/5 swim)

MS:  4 x (6 x 50 sprint) – 100 drill between each set

Kick:  2 x 400 (25 hard/25 easy, then 50 hard / 50 easy, then 75 hard/75 easy, then 100 hard)

CD:  100

50+  Mix of Distance/Intensity/Kicking/Non-Freestyle Workouts

VLOG: Mixed Bag: Workout of the Day

 

Types of Main Sets:

-Individual Medley or Non-Freestyle

-Pyramids and Ladder Recipes

Pyramid intervals: Choose a pace, then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set.

-Boot Camp Style workouts. Check out my free 21 Day Swim Challenge.

These type of workouts include dry land / strength movements between swimming sets.

Warm up and Cool Downs are general. Pick your favorite from one one the recipes above.

 

Intensity and Rest Interval options for these workouts

For the following workouts you choose the rest periods based on the type of workout you are trying to achieve.

Zone 1-2 more rest 20-30 seconds and drill focus- T pace +10 seconds

Zone 3 more strength moderate rest 10-20 seconds T pace + 5 seconds

Zone 4 more intense less rest to maintain heart rate T pace

Zone 5 more intensity and rest shorter intervals  T pace -5-10 seconds

 

Create even more variety by adding your favorite warm up and cool down to the main set.

5 Fly/Back/Breaststroke Drill Recipes

 

#1) 1500 WU: 300 free drill

MS: 20 X 50 drill as (25 breastroke arms, 25 dolphin kick) evens (25 one arm only backstroke / 25 dolphin kick on back)

CD: 200 kick with board

#2) 1500 WU: 200 swim

MS: 2x (4x 150 IM Oder)

#1 50 kick/50 drill/50 swim fly

#2 50 kick/50 drill/50 swim back

#3 50 kick/50 drill/50 swim breaststroke

#4 50 kick/50 drill/50 swim free

CD: 100 swim easy

#3) 2000 WU: 5X 100 S.K.I.P.S.

MS:

4 x 100 free (25 drill, 50 swim, 25 drill)

4 x 75  25 breast 25 /free/ 25 breast drill or swim

4 x 50 25 back/ 25 free

4 x 25 fly

CD: 5X 100 skips

#4) 2500 WU: 100 Swim 4X 50 kick on side drill/fingertip catch up drill

MS: 4X (3X100 drill)

Fly: 100 as 25 left  arm only fly / 25 right are only / 50 two kicks/one pull

Back: 100 as 25 pull on lane line with right arm, 25 pull on lane line with left arm/50  6 kicks to each side, rotate on back

Breast: 100 as 50 2 kicks / one pull backstroke/ 50 pull backstroke only

8X 100 odds IM / evens free

CD: 4X 50 fingertip drag drill / swim

#5) 3000 WU:  500 easy

MS:  20X50 drill RI 15”

1-5 one arm only one arm at side breath to side that is not stroking

#6-10 Fist drill/

11-15 HOOW

16-20  fingertip drag

Swim 2x (25-50-75-100-100-75-50-25) RI 10”

CD: 10X 50 odds drill, even’s swim

 

5 Mostly Kicking Recipes:

Improve kicks and timing. Included are  advanced swim workouts include a mix of strokes and increasingly challenging swimming drills. Fun with fins, more for your core with dolphin kick, improve body balance by strengthening your hip flexors and ankle flexibility

 

#1) More for the Core – 2000 WU: 200-150-100-50 swim with 50 drill between each one

MS: Dolphin kick and butterfly drill or swim

any stroke 20 X 50 as 5 kick /1 swim / 4 kick / 1 swim / 3 kick /1 swim /2 kick/1 swim/1 kick.1 swim drop your send off by 5 seconds each set

CD: 4X 75

#2) Fun w/Fins – 2000 20X100

WU: 4X 100 free alt kick/drill by 50

MS: 4X100 dolphin kick for 75 / drill for 25

4X 100  50 kick hard/ 50 easy

4X 100 flutter 75 kick on back / drill 25

CD: 4X100 IM drill

#3) Vertical Kicking – 2000

Vertical kicking.

WU: 10 X 50 alternate 50 kick with board then 50 drill

MS: Go to the deep section of the pool kick vertically for 30 seconds followed by 30 seconds rest. Hold your hands out of the water. Repeat 5 times

20X 25 odds zone 5 / evens zone 1 RI 15”

CD: 10 X 50 same as warm up  

#4) Hypoxic

2000

WU: 200 swim, 8X 50 odds kick / evens drill  each stroke

MS: swim or pull

300 bilateral every 3 strokes

200 bilateral every 5 strokes

100 bilateral every 7 strokes

100 breathing 9-7-5-3 strokes/25

200 breathing 9-7-5-3 strokes/50

300 breathing 7-5-3 strokes/100

CD: 200 swim

#5) Mix All of the above – 2500 WU: 100 swim, then 5 minute vertical kick

MS:

4x 100 50 butterfly swim/ 50 dolphin kick on back

4X100 50 backstroke swim/50 breaststroke kick

4X 100 50 breaststroke swim / then 50 freestyle kick

4X 100 50 freestyle swim / 50 dolphin kick on back  

2x 300 pull breathing 7/5/3 by 50s

CD: 100 swim

 

Non Free and IM Recipes (20):

 

#1) 1500

Free/IM Pyramid

WU: 300 50 free/50 breastroke

MS: 200 IM, 200 Free, 150 stroke, 150 free, 100 IM, 100 Free, 50 stroke, 50 Free

CD: 200 dolphin kick

#2) 1500

Broken 200’s

WU: 100 swim, 100 kick, 100 IM Drill, 100 swim

MS:

1. 25 fly, 50 back, 50 breast, 75 free.

2. 50 fly, 50 back,  50 breast, 50 free.

3. 75 fly, 50 back, 25 breast, 50 free.

4. 100 fly, 25 back, 50 breast, 50 free.

5. 75 fly, 25 back, 50 breast, 50 free.

6. 150 fly, 25 back, 50 free(no breast).

7. 175 fly, 25 free (no back or breast).

8. 200 fly(no back, breast, or free).

CD: 4×75

#3) 2000 Broken

7X300 mixed strokes, intensity

WU: 4X150 alternate swim/kick and build intensity

MS:

1×300 free build

2×150 FL/BK/BR

3×100 free descend

6×50 IM order kick

6×50 swim

3×100 IM build

2×150 free

CD: 4X 75 drill, kick, swim

#4) 2500

50X50s

WU: 5X 50 S.K.I.P.S (50 Swim 50 Kick 50 IM 50 Pull 50 Swim)

MS: 10X50 25 fly drill/25 kick

10X50 breastroke

10X50 25 back drill/25 dolphin kick

10X50 free style pull

CD: 5X 50 SKIPS

#5) 2500

Stroke of Choice

WU:  5X 100 SKIPS

MS:

4 x 100 free RI 15

4 x 50 stroke  RI :15

4 x 75 stroke fast RI 1:15

4 x 50 free RI 10

4 x 50 non free RI 5

4 x 50 free RI 5

4 x 25 fast stroke RI: 10

4 x 50 Fast stroke RI :10

CD:  100 kick 100 drill

#6) Mixed or Pulling and IM

2500

WU: 12X 50 odds free/evens non free

MS:

2 x 500 pull, (#1 75 zone 2, 25 zone 5) #2 (75 Zone 5/ 25 Zone 2)

4 x 75…Fly, Back Breast

2 x 400  reverse IM with fins

4 x 50 back/free on :55

#7) Free / IM  alternating 3000 WU: 100 swim / 100 IM drill / 100 kick /100 free drill

MS:

2x or as many times as you want

4x 100 IM RI:15

200 free RI: 20

4 x 100 free RI: 10

200 IM RI: 20

CD: 100 dolphin kick on back /100  breastroke

#8) 3000

Non-Free Stroke Drills

WU: – 6 x 150 (swim, kick, drill , swim, kick, drill)

Drill:  Fly – 50 right arm/2 arm/left arm, 50 superfly, 50 fly

Drill: Breast – 50 breast with fly kick, 50 kick with hands to side, 50 breast

MS:  

8 x ( 50 free-100 IM- 50 free)

4 x (4 x 50’s descend + 200 pull) – odds free / evens choice

CD 6 x 75’s – 25 kick/25 drill /25 swim

#9) Pyramid IM

3000

WU: 4X200 odds free drills, even IM kick w/fins

MS:

(100 fly, 200 backstroke, 300 breastroke, 400 freestyle, 400 IM, 300 BS,  200 BS kick 100 free swim )

CD: 200

#10) Broken 500s

3000

WU: 5X 100 SKIDS

MS:  4X 500 as

500 Swim alternate 100 F and 100 IM

500 Kick 100 F 100 BR 100 dolphin 100 BR, 100 F

500 Drill alternate 50 free, 50 IM  

500 dolphin kick on your back

CD: 20X 25 drill any stroke

#11) Kick/choice Pyramid

3000

WU: 400 swim, 200 kick, 200 drill, 100 kick

MS:

100 kick no board / 5 x 50s stroke / 100 swim free

100 kick no board / 4 x 50s stroke / 100 swim free

100 kick no board / 3 x 50s stroke / 100 swim free

100 kick no board / 2 x 50s stroke / 100 swim free

100 kick no board / 1 x 50 stroke / 100 swim free

CD: 50 easy

#12) 3500

Pyramid Style

WU: 400 every third length kick onside drill

MS: 2×175 : 25 fly, 25 free, 25 back, 25 free, 25 breast, 50 free

3×150

4×125 100 IM+25 Stroke (#1fly, #2back, #3breast, #4free)

5×100

6×75 stroke free stroke 3 times…free stroke free 3 times

7×50 odds kick dolphin kick on back, with flutter kick on back

8×25 swim

CD: 150 easy

#13) ALL IM

3500

WU: 300 swim + drills

MS:

1x 200 IM

2×175 (25 fly, 25 free, 25 back, 25 free, 25 breast, 50 free)

3×150 IM

4×125 100 IM+25 Stroke (#1fly, #2back, #3breast, #4free)

5×100 IM

6×75 stroke free stroke 3 times…free stroke free 3 times

7×50 swim,kick,sw,k,sw,k,sw

8×25 odds non free, evens free

CD: 10X 50 drill

#14) Stroke Lover: IM Set with or w/o  fins – 4000 This was a favorite workout I coached high school swimmers during “hell week”

– 25 fly

– 25 fly / 25 back

– 25 fly / 25 back / 25 breast

– 25 fly / 25 back / 25 breast/25 free =100 IM

– 50 fly/25/back/25 breast/25 free

– 50 fly/50 back/25 breast/25 free

– 50 fly/50 back/50 breast/25 free

– 50 fly/50 back/50 breast/50 free =200 IM

-continue sequence Etc. go up to 400 IM

#15) 8X 400s

Alternating 50s non free with 100s free

4000

WU: 100 swim, 6X 50 kick/drill, 100 swim

MS:

8×50 Fly

4 x 100 Free

8×50 Back

4 x 100 Free

8 x 50 Breast

4 x 100 Free

8 x 50 Free

4 x 100 Free

CD: 100 kick, 100 swim

#16) Free / IM 4500 WU: 4X (4X 50 Swim, Kick, Drill, Swim) 1 set each stroke.

8X 25 build

MS: 500 swim/5X 100 IM

400 swim free / 4 x 100 IM

300 swim free / 3 x 100 pull

200 swim free / 2 x 100 kick

100 swim free / 1 x 100 drill

CD: 5X 100 odds dolphin kick/ even swim

#17) 50X 100 = 5k swim WU: 5X 100 skips

MS: with fins

10X 100  50 fly drill 50 dolphin kick

10X100  50 breastroke 50 free

10X 100 50 backstroke  drill 50 dolphin back

MS: 5X 100 SKIPS

#18) 5000 (all 50s) WU: 10×50 fins alt kick/drill by 50

MS: the challenge is maintaining same pace swimming and pulling with less rest

10×50 free RI 20”

10×50 non free RI 20”

10X 50 free  RI 15”

10X 50 kick RI 15”

10X50 free RI 10”

10X50 non free RI 10”

10x 50 kick RI 5”

10X50 non free  RI 5”

CD: 10×50 fins alt kick/drill by 50

#19) 5000 WU: 400 as 50 drill/50 swim

MS: 2x (4 x 300)

1st swim moderate straight

2nd even split 150’s

3rd build 100’s

4th descend 75’s

600 pull w/ paddles

4×200 IM (100 IM drill/100 IM swim)

2×300 pull breathing 3-5-7

CD: 4X 50 odds kick evens drill

#20) 5000 5X 1000 mix up strokes

#1 swim

#2 kick

#3 IM

#4 pull

#5 drill

 

Basic Ladders: Change the intensity and rest interval to create an endurance, strength, and threshold workout (10)

 

#1) Ladder Down – 2000 WU: 100 swim, 4X 50 odds kick / evens drill

MS: 300-275-250-225-200-175-150-125-100-50

CD: 50 easy

#2) Endurance Pyramid – 2500 WU: 200 swim, 100 pull, 200 drill, 100 kick

MS: 100- 200-300-400-300-200-100 RI 30”

CD: 200 zone 1

#3) Broken 1650 – 2500 total WU: 11X 50 1 swim, 2 kick, 3 pull, 4 swim, 1 drill

MS: 1650

Continuous (25, 50 , 75, 100, 125, 150, 175, 150, 125, 100, 75, 50, 25 HARD, 25 easy between each HARD part)

CD: 4X 75 as 25 kick/25 drill/25 swim

#4) Repeating Ladder – 2500 WU: 200 swim then 8X 50 25 drill/25 swim

MS:

6 x 25

6x 50

6 X 75

6 x 100

Repeat and decrease sendoff

CD: 100 easy

#5) Non-Free Pyramid- 3000 WU: 600 as 200 swim / 100 kick

MS:

1×100 Free }

2×75 Breast } whole thing 4x

4×50 Back }

4×25 Fly }

CD: 200 easy

#6)Fly and 200s lovers- 3000 WU: 10X 50 odds swim / even drill  

MS:  9X200

#1-200 free

#2-175 free, 25 fly

#3-150 free, 50 fly

#4-125 free, 75 fly

#5-100 free, 100 fly

#6-75 free, 125 fly

#7-50 free, 150 fly

#8-25 free, 175 fly

#9 200 fly

#10 200 dolphin kick

CD: 10X 50 odds free even kick

#7) Ladder down within a ladder down within a pyramid – 3000 WU:  2x (50 swim, 100 kick, 150 pull, 200 drill)

MS:  1600

400 swim

300 kick

300 swim

200 kick

200 swim

100 kick

100 swim

CD: 200 drill, 150 pull, 100 kick, 50 swim

#8) Repeating Ladder:

8-6-4-2 = 4500

WU: 200 swim then 8X 50 25 fist/25 swim

MS:

800  

6X100

4X200

2X 400

800

600 pull

400 IM

200 dolphin

CD: 100 easy

#9) Power of 10s ladder down – 4500 WU: 8X 50 25 drill /25 swim

10X 150

10×100

10×75

10×50

10×25

CD: 100 easy

#10) Mix it up Ladder Down

Pull/swim

5000

WU: 50 S-100 D-150 P -200 S

MS:  RI 20” between each

800 swim,100 kick

700 pull, 100 kick

600 swim, 100 kick

500 pull, 100  kick

400 swim, 100 kick

300 pull, 100 kick

200 swim, 100 kick

100 pull, 100 kick

CD: 100 drill  

 

All-In-One Combo: Strength/Threshold/Speed workouts (13)

 

#1) 3000 WU: 200 swim

8 x 50 drill…as 25 one arm swim, 25 swim..#1-4, # 5-8, fist drill

MS:

1 x 600 w/ paddle & PB zone 2

2X 250 swim as 150 zone 3/50 zone 5

1 x 400 paddles & PB zone 2

2×150 middle 50 zone 5, first and last 50 zone 3

1 x 300 paddles & PB zone 2

1X 100 zone 5

CD: 200

#2) 3800 WU: 200 swim

8 x 50 w/ fins as 25 double pump / 25 swim

MS: RI 20”

1 x 400 swim zone 2

1 x 200 pull zone 3

4 x 100 swim zone 5

1 x 300 Pull zone 3

1 x 300 swim zone 4

1 x 400 pull zone 3

4 x 100 swim zone 5 RI :20

With Fins, extra speed

4 x 50 (25 zone 5 + / 25 easy)

4 x 25 ALL OUT zone 5 RI

CD: 200 kick, 100 drill  

#3) 2700 WU: 400

MS:

2 x 75 middle 25 zone 5 otherwise zone 1

1 x 50 kick

2 x 50 swim zone 5

1 x 50 kick

1 x50 zone 5

1 x 50 kick

1 x 150 pull zone 3

4 x 75 swim zone 3

1 x 150  pull zone 3

4 x 50 zone 5

1 x 150 zone 2

4 x 25 zone 5

2 x Through

2 x 75 zone 4

4 x 25 zone 5

CD:  350 swim, kick

#4) 3000 WU: 100 easy swimming

3 x 200 as 50 drill, 50 swim fly/back/breast

100 kick

MS:

4 x 300 Pull…descend #1 zone 2…. #4 all out speed zone 5

9 x 100

#1, 4 ,7 non free

#2, 5 ,8 zone 2-3

#3, 6, 9 zone 5

CD:  100 kick

#5) 3300 WU: 400

MS:

2x

200 pull zone 1-2

150 pull/ build by 50 zone 3-5

1 x 100 fast zone 5

1×50 pull zone 1-2

4×100 zone 4

400 zone 3

4×25 zone 5

CD: 100

#6) 3100 WU: 200 swim then 8X 50 25 fingertip drag/fist /25 swim

MS:

2X 200 zone 4 RI 20 seconds rest,

1 × 400 build zone 2-5 RI 45 seconds rest,

4 × 100 zone 5 RI  30 seconds rest,

1 × 300 zone 3 RI 30-seconds rest,

4 × 100 zone 5 RI  10 seconds rest

50 easy

3 × 50 zone 5 + RI 20”

1 × 300  zone 3 RI 30”

3 × 50 zone 5+ RI 20”

50 easy

CD:  5×100 alternate 100 dolphin kick 100 backstroke swim

 

#7) 4000 WU:  200 swim then 8X 50 25 fingertip drag, catch up/25 swim

MS:

2 x 200, 2 x 150, 2 x 100, 2 x 50

4 x 150 buoy  and paddles…first 100 zone 3, 50 zone 5 RI 10”

4 x 150 Paddles only, same pattern

4X150 swim, same pattern

CD: 8 x 50  ascend, start fast, zone 5, and slow down each consecutive 50

# 1-2, RI 5’

#3-4 RI 10”

# 6-6 RI 15”

# 7-8 RI 20

So easy almost like a cool down!

#8) 4400 WU:  200 swim then 8X 50 25 fingertip drag HOOW/25 swim

MS:  6 x 500 descend by 20” so each 500 is 20” faster then the previous one. RI 20”

8 x 25 fast 25 easy

200 pull

CD:  100 easy

#9) 2500 WU: 200 swim then 8X 50 25 fingertip drag, kick on side/25 swim

MS:  All about Pacing and going fast at the

15x 100 as…

6 x 100 RI 10” zone 3

200 IM Drill

5 x 100  about 5” faster then above

200 IM  drill

4 x 100 about 5” faster then above

CD: 200

#10) 2800 WU: 200 swim then 8X 50 25 fingertip drag UWDP/25 swim

MS:

4x 50 with pull buoy at ankles

4 x 150 as drill, swim, drill

4 x 100 zone 2

4 x 50 Zone 5 RI 05”

6 x 100 zone 1 and 5

#1 50 zone 1, 50 zone 5

#2 25 zone 1, 75 zone 5

#3 75 zone 1, 25 zone 5

CD: 200 kick with fins, 100 swim

#11) 4200 WU: 200 swim then 8X 50 25 fingertip/fist/25 swim

MS:  2 x 200, 2 x 300, 2 x 400, 2 x 500 plus 700 additional

CD: 100 easy

#12) 3000 WU: 200 swim then 8X 50 25 2 pulls on kick non free /fist/25 swim

2 x 200

# 1 25 back/25 free by 50’s,

# 2 50  zone 4-5, 50 kick zone 4-5

2 x 500 pull

#1 75 zone 3/25 zone 5,

#2 75 zone 5 25 zone 3

4 x 75…Fly, Back Breast.

#1 fly fast, rest ez

#2 back fast, rest ez

#3 breast fast rest ez

# 4 all fast fast

3X 300 zone 3, 4, 5

CD: 100 sick, 100 drill, 100 swim

#13 4000 WU: 300 swim, 8x 25 kick zone 2-5, RI 10”

MS: 4 x 300 RI :30

1st swim  Z2

2nd Z2-3 150’s

3rd Z2-4 100’s

4th Z 3-5 75’s

2nd should be faster than the first and 3rd fast than 2nd so on…

100 loosen ( easy)

600 pull w/ paddles

8 x 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast – rest is 15″

CD: 100 easy

 

Boot Camp: Main Sets with Strength (7)

21 day swim challenge

 

#1) Kicking with a weighted object

WU: 10 minutes easy strokes and drill

MS: kick on your back holding a weight or object above your chest with straight arms, perform some chest presses as your kick across the pool. On the way back, kick on your stomach holding the weight below your chest and and perform some rows as your kick across the pool. Repeat for the desired about of repetitions.

CD: 5 minutes easy strokes and drills

 

#2) 2000 Hour of power

WU:  300

M: 60 X 25 on the 1:00 with pushups and crunches at each end

CD: 100 easy

#3) 2000 WU: 300  mix of strokes and drills

MS:

10 X 50 pull  then a round of lunges around the pool

10X 50 kick with wall dips

10X 50 swim then 10 burpees after each one

CD: 200 easy

#4) 2000 WU:10 minutes alternating 50 swim/50 drill/50 kick

MS:

25 butterfly then 10 push ups

25 backstroke then 1 minute plank

25 breastroke then 10 squat jumps

25 free recovery

Repeat as many times as your want

CD: 5 minutes easy swimming

#5) 2000 Triathlon Transition Workout

WU: 600 as 100 easy 50 build

MS: 5x 200 FAST/race pace effort then get out run in place for 1 minute then alternate lunges Repeat as many time as you want

CD: 8X 50 odds kick /evens drills

#6) 2000

WU: 600 alternating 50 swim/50 drill/50 kick

MS: Repeat 10 times 25 sprint, then vertical kick for 30” then at the wall do 10 tricep dips/pushes, RI swim 25 easy and repeat

CD: 400 alternating 50 swim/50 drill/50 kick

#7) 2000

WU: 10 minutes alternating 50 swim/50 drill/50 kick

MS: kick holding onto the wall for 30” hard then sprint across the pool, do 5 tricep dips/pushes, get out of the water and do a 30” wall sit then 30” plank RI: 25 swim back easy and repeat for desired number of repetitions

CD: 5 minutes easy swimming

BONUS:  Below is a sample of what we include in our “Olympic Distance Triathlon Training Plan for Beginners

 

 

 

Week # Swim Workout #1 Swim Workout #2
Week #1: (Test week) WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.

CD: 100 – This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

WU: 100 get loose

Drills: Focus on how well you do the drills, not on how fast.

4X 50 as 25 fingertip drag/ 25 swim

4X50 25 thumb-slide / 25 swim

MS: Focus on the aspect of the drill (recovery) into the main set.

1-2x (10X 50 ) swim RI 10″

CD: 4X50 as 25 thumb slide / 25 fingertip drag

Week #2: Drills and Endurance WU: 300 loosen up include drills

MS: 2-4x(5X100 RI 15”

Set 1 swim

Set 2 pull with buoy

CD: 200

WU: 100 loosen up

Drills: Focus on how well you do the drills, not on how fast.

2X50 25 fingertip drag / 25 fist

2X50 25 thumb slide/25 HOOW

MS: Focus on the aspect of the drill (recovery and hand entry) into the main set.

2x (50-100-150-200 RI: 20 seconds

CD: 4X50 odds drill of choice / evens swim

Week #3:

Drills and Endurance

WU: 300 as 50 swim / 50 drill

MS: 8 x 100 RI 20” build within each 200

6×50 descend 1-3, 4-6

CD: 100 easy

WU: 200 free, 4X50 swim build

MS: 2-4 sets of the following

1X200 RI 20″

1X150 RI 15″

1X100 RI 10″

1X50 RI 5″

CD: 2X50s 25 drill, 25 choice

Weel #4: Recovery Swim 20X50 alternate drill/swim Swim 20X50 alternate drill/swim

 

BONUS: Below is a sample of what we include in our Elite Ironman 70.3 Triathlon Training Plan

 

Week # Workout #1 Workout #2 Workout #3
Week 1 WU- 300 loosen up

MS: 4-6 x 200 Pulling Free w/paddles and buoy bilateral breathing, every 3-5 strokes

6X (3x 50 25 Drill 25/Swim 25

1- Right arm only

2- Left arm only

3- Catch up drill

CD- 200-400

WU: 800 alternating 50 swim/50 drill

MS: 8X 100 descend, RI = 15”.

8 X 75 odds (25 fast/50 easy, evens 50 fast/25 easy, RI = 10”

8 X 50 strong, RI = 5”.

CD: 8X25 one kick/one swim each stroke

WU: 400

MS: 9X300 as: 3x (300 straight 75% RI 30″ then 3X100 RI 10″ at 85%, then 6X50 at 90%)

CD: 8X50 at 4x(kick/drill/choice/swim)

Week 2 WU: 300 loosen up then 6X50 (odds 25 fist / 25 swim) (evens 25 HOOW 25 swim)

MS: continuous (25 with buoy hard, work on arm turnover, 25 easy, 50 hard/50 easy, 75 hard/75 easy, 100 hard/100 easy) repeat starting with the 100.

6X100s swim steady on 2:15

CD: 100 choice

WU: 400 swim, 300 stroke, 200 kick, 100 drill

MS: 6X (150 pull easy RI 10″, 100 S RI 15″, 50 kick) RI 20″)

CD: 8X50 IM drill

WU: 200 choice 200 kick then 4X50 build 1 to 4 10 sec rest

MS: 3X200m Z 4-5 RI 30”

100 easy

6X100 Zone 3 RI 20”

100 easy

12X50 RI 5” zone 4

CD: 1-200 zone 1-2

Week 3 WU: 400 swim mix strokes

MS: 20X100 descend (Z2-Z5) 1-4, 5-8, 9-12, 13-16

RI 20″

CD: 4X 50 25 drill/25 swim

WU: 300 swim, 200 pull, 100 kick

MS: 12×50 (25 kick/25 drill) Z 1-2/RI 10″

8×100 swim free zone 2 RI 20″)

3X 200 pull zone 3 w/ :20 rest

CD: 100 Z 1

Open water or

2X 1000 odds zone 2/ evens zone 3/ RI 30″

Week 4 Zone 3 2000

WU: 600

MS: 3 x 300 m at 70.3 Race Effort (zone 3) with as much rest (easy 50) as you like between efforts.

CD: 400

Zone 2-3 3k

WU: swim 800 choice

15×50 w/:15 rest (2 drill, 1 build, repeat)

5×200 pull w/:20 rest (3/5/3/5 breathing pattern by 50)

CD: 300 (50 kick/100 swim, repeat)

 

Post Author: Dave Erickson