Tuesday, September 15, 2015

Some Swim Workouts



Here are about 100 swim workouts for triathletes I've collected/made up over the years.
  • There are four sections broken down into 2000-3000 meters or yards and 3000-4500 and Technique/Recovery/Sprint and Fitness type sessions
  • You'll probably have to adjust the listed time cycles (the times in brackets) to suit your pace. As a rule of thumb I go for something I'm getting 5 secs rest per 50 yards/meters of swimming
  • There are likely some mistakes in here or abbreviations that don't make sense. Feel free to comment and I'll do my best to correct.

Technique/Recovery/Sprint [2000-3000]


200 free, 200 pull, 200 drill, 200 free, 200 kick. 800 pull (200 Z3/200 Z2/200 Z3/200 Z2). 4 x 100 (25 4 strokes each arm/3 strokes each arm/ 2 strokes each side/ normal), 20 seconds rest. 200 easy. [2400]

400 warm up. 4 x 100 (25 kick/50 6 kick/3 strokes drill/25 swim max DPS). 4 x 50 count no. of strokes per 50, 30 secs rest. 1000 continuous (200 fast/200 easy/150 fast etc....50 easy). 100 double arm backstroke easy. 6 x 50 (25 FAST/25 easy). 100 cool down. [2500]

400 warm up. 4 x 100 (50 drill/50 swim). 20 sec rest. Main set: 3 x 100 build Z3 to Z4 pull, 15 sec rest. 300 easy. 6 x 50 swim (25 Z3/25 Z4), 15 sec rest. 300 easy. 8 x 25 Z4, 15 sec rest. 300 easy. [2300]

400 warm up. 4 x 100 free. 4 x 50 build slow to fast. Main set: 1 x 300 easy. 3 x 100 build Z3 to Z4 pull. 6 x 50 pull (25 Z3/25 Z4). 1 x 300 moderate. 12 x 25 pull Z4. 3 x 100 easy. [2800]
400 warm up. 4 x 150 (25 Left arm other arm by side / 25 Right arm / 50 catch up (shoulder width)  / 50 free), 30 seconds rest. 400 (75 pull / 25 scull). 100 DA (double arm) backstroke. 8 x 50 (25 fists, 25 free) odds slow, evens fast, 15 seconds rest. 200 max distance per stroke. [2100]

400 (150 free, 50 back or breastroke).  400 (175 free, 25 polo). 400 (150 pull, 50 sprint kick). 400 (150 easy, 50 sprint). 400 pull and paddles. [2000]

400 warm up. 4 x (25 polo/75 swim/25 switch/75 swim/25 fists/75 swim/ 25 3/6 / 75 swim). 400 easy. [2400]

200 warm up. 4 x 100 (50 one arm drill/50 swim). 4 x 25 stroke count. 30 secs rest. 1000 continuous (200 fast/200 easy/150 fast etc....50 easy). 100 breastroke. 6 x 50 (25 fast/25 easy). 100 cool down. [2200]

400 warm up, 2 x 75 (25 drill/50 swim), 300 every (50 swim/25 kick no board). 450 swim, 4 x 25 at Z5, 300 (faster than 450), 4 x 25 at Z5, 150 (faster than 300), 4 x 25 at Z5. 250 easy. [2300]

400 warm up, 2 x 75 (25 drill/50 swim), 2 x 75 (50 swim/25 kick no board). 300 Z2 swim, 4 x 25 at Z5, 200 (faster than 300), 4 x 25 at Z5, 100 (faster than 200), 4 x 25 at Z5. 10 secs between each rep. 200 easy. [1800]

200 swim, 200 drill, 200 kick (include side kicking), 200 pull. 12 x 50 (50 drill/50 swim). 15 seconds rest between each 50. 16 x 50 (0:50), every 4th hard Z4, the rest Z2. 200 cool down, include some backstroke and double arm backstroke. [2400]

200 free, 200 single arm fly, 200 back, 200 breastroke arms with butterfly kick, 4 x 200 (4). Concentrating on nice long strokes, preserving stroke count, 4 x 50 fast but good stroke count – record GOLF score – total strokes + seconds to complete, 200 easy [2000]

2 x (150 free/ 50 kick), 4 x 200 Z3/Z4 (4 mins). Concentrating on nice long strokes, preserving stroke count. 6 x 50 fast, 30 secs rest. 200 easy. [1700]

600 warm up. 8 x 50 (25 hard / 25 easy), 10 secs rest. 100 breastroke. 400 Time Trial. Rest of the time easy swim and kick.

400 warm up. 4 x 150 (25 Left arm / 25 Right arm / 50 catch up / 50 free), 20 seconds rest. 8 x 50 (25 fists, 25 free) odds slow, evens fast, 15 seconds rest. 100 DA (double arm) backstroke. 6 x 50 (25 waterpolo stroke (head out of water) / 25 free). 200 max distance per stroke. [2000]

300 warm up. 4 x 125 (25 fast kick, 100 easy), 20 secs rest. 4 x 100 (25 Right Arm / 25 Left Arm / 50 finger tip drag), 20 secs rest. 2x {4 x 25 fast, 50 easy, 3 x 150 pull, 15 secs rest}. 200 easy [2600]

400 warm up. 6 x 100 (One Arm Drill: 1st 25 4 strokes each side - left then right, 2nd 25 3 strokes each side, 3rd 25 2 strokes each side, 4th 25 normal free), 15 seconds rest. 4 x 100 (50 kick, 50 free), 15 seconds rest. 24 x 25 at Z3 (30). 400 slow with pull buoy and paddles (if you have them). [2400]

300 free, 2 x (75: 50 RA/25 swim, 75: 50LA/25 swim, 75 breathe every 3, 75 build) 10 secs rest, 8 x 75 (1:20) at Z4 race pace , 600 easy continuous [1800]

400 warm up. 4 x 100 (25 kick/50 drill/25 swim). 12 x 100 (25 hard / 75 easy) (1:50), 400 (75 pull / 25 scull). 100 DA (double arm) backstroke. [2500]

400 warm up. 16 x 50: 1st-3rd (55) Z2, every 4th Z4 (1:15). 6 x 50 kick build, 20 secs rest. 4 x 100 pull buoy, 15 seconds rest. 200 cool down. [2100]

300 mixed strokes. 3 x 50 drill (1), 3 x 50 (build each 50) (1:00). 2 mins rest. 400 timed TT. 200 easy, [1200]

300 easy swim, 100 easy free kick with board, 3 x 100 drill (25 RA, 25 LA, 25 catch-up, 25 fast). 6 x 50 descending, 15 secs rest. 50 kick easy. 6 x 50 holding fastest 50 time from previous set, 15 secs rest. 50 kick easy. 6 x 50 (25 polo / 25 easy), 15 secs rest. 200 easy swim, 100 easy kick with board. [2000]

4 x (150 free, 50 stroke). HIITs 4 x (50 Z5 timed, rest including 150 very easy ~ 3mins total). 400 easy. [2000]

Taper
600 warm up. 8 x 50 (25 hard / 25 easy), 10 secs rest. 100 easy kick. 3 x 200 build each 50 until last 50 at 90% effort, 30 seconds rest. 300 easy. [2000]

4 x (100 swim, 50 kick, 50 drill (25 right-arm, 25 left-arm)) Main Set: 4 x 75 done as 25 easy, 25 fast, 25 easy (15-second recovery) 50 kick easy, 4 x 75 done as 25 fast, 25 easy, 25 fast (30-second recovery), 50 kick easy, 4 x 75 done as 25 easy, 50 fast (30-second recovery). 150 easy swim [2000]


Fitness [2000-3000]


S - 400 warm up. 4 x 100 (50 drill/50 swim). 20 sec rest. 3 x (4 x 100 build Z2 to Z3) 1st set: paddles, 2nd set: pull, 3rd set pull and paddles, 10 sec rest, 30 secs between sets. 300 easy. 8 x 50 swim (25 Z4/25 Z3), 15 sec rest. 300 easy. [3000]

4 x (150 free, 50 side kick no board). 16 x 100 [3 x (1:30) at 1500m pace, 1 x (2:00) at 400m pace]. 400 cool down. [2800]

400 warm up. 4 x 100 build to Z4 last 25 m (1:45). 100 kick. 8 x 150m (2:45) Z3. 100 easy kick. 300 pull [2500]

3 x (150 swim/50 kick), 4 x 100 IM, 10 secs rest. 2 x (200 pull Z2 (3), 200 free Z2 (3), 200 free Z3 (3:30)). 200 kick. 600 (25 hard, 75 easy). 200 easy. [2400]

3 x (200 swim, 2 x 50 drill), 15 sec rest between each interval. 400, 300, 200, 100 pull Z2; 20 secs rest. 8 x 25 fast kick Z5 with board. 30 secs rest. 16 x 50 (every 4th non-free) Z2, 10 sec rest. 200 easy [2800]

600 warm up (200 Free, 200 pull buoy, 200 drills). 3 x 400, 1 min rest at Z2/Z3. 200 kick. 100 easy. [2100]

400 (150 free, 50 back).  400 (175 free, 25 polo). 400 (150 pull, 50 sprint kick). 400 (150 easy, 50 sprint). 400 pull and paddles. [2000]

600 warm up (200 Free, 200 pull buoy, 200 drills). 4 x 100 build to Z4 last 25 m (2). 6 x 150m (2:40) Z3. 200 easy. [2100]

400 choice. 2 x (100 swim, 75 kick, 50 fist drill, 25 swim (breathing every 7th)). 3 x 150 (2:20), extra 20 secs rest, 5 x 150 (2:15), extra 20 secs rest, 3 x 150 (2:20). 250 easy. [2800]

S - 400 warm up, 8 x 50m (50 "catch up" drill, 50 free), 400 pull, 30 seconds rest, 4 x 100 (1:50), 300 (25 fast/25 slow), 300 easy. [2200]

400 warm up, 8 x 50m (50 catch up - trying not to cross over or "snake", 50 free), 2 x {400 pull, 30 seconds rest, 4 x 100 (1:50)}, 300 (25 fast/25 slow), 300 easy. [3000]

400 warm up. 4 x 50 (25 left side kick, 25 right side kick). 2 x [4 x 100 (1:40) at Z4, ~30 sec rest, 400 pull Z2, ~15 secs rest]. 200 easy. 6 x 50 (25 hard/25 easy). 100 easy. [2800]

300 warm up, 4 x 100 (25 kick/50 single arm drill/25 swim count strokes). 400, 300, 200, 100m descending pyramid. Each interval faster pace than previous. 30 seconds rest. 500 pull and paddles if you have them, breathing every 3rd stroke. 300 kick (25 easy/25 build/25 fast). 100 easy. [2600]

800 warm up (200 Free, 200 Kick, 200 drills, 200 Free). 4 x broken 200s (5 seconds rest between each 50) (3:30). 400 (75 pull, 25 sculling). [2000]

800 warm up (200 Free, 200 Kick, 200 drills, 200 free). 5 x 200 [50 fast (touch wall and look at time) then immediately into 150 steady pace] (4). This should be intense - take all the rest. Simulates the sprint start to the race and then recovering into a tempo. 100 back.  400 very easy swimming concentrating on technique. 100 breast [2400] 

200 swim, 200 drill, 200 kick (include side kicking), 200 pull. 20 x 50 (1:10), every 4th hard Z4, the rest Z2. 400 (75 pull / 25 sculling). 200 cool down. [2400]

3 x (150 free, 50 kick), 8 x 50 drill, 20 secs rest. 6 x 50 build (1:30). 2 x (200, 150, 100, 50) on the 45secs/50 cycle - eg. 3:00, 2:15, 1:30, 0:45. 1 min extra rest between sets. 300 easy. [2500]

400 (last 25 of each 100 at Z3). 4 x 50 kick build, 15 seconds rest. 4 x 300, 30 seconds rest, evens with pull buoy and paddles all at Z3. 100 easy. 6 x 25 (40) fast Z5 but with good technique, 250 easy.  [2300]

800 (150 free / 50 kick). 8 x 50 (50 drill / 50 swim) 20 seconds rest. 2 x 600 (150 Z3/150 Z2/150 Z3/150 Z2), 2nd one pull. 45 secs rest between each. 200 easy. [2800]

600 (150 free / 50 kick). 6 x 50 (50 drill of choice / 50 swim) 20 seconds rest. 3 x 400 (100 Z3/100 Z2/100 Z3/100 Z2), 45 secs rest between each. 200 easy. [2300]

800 warm up (200 Free, 200 Kick, 200 pull buoy, 200 drills). 10 x 50 (50), 50 easy, 8 x 50 (50), 50 easy, 6 x 50 (50), 50 easy, 4 x 50 (50), 50 easy. 200 kick. 400 (75 pull/25 scull). [2800]

400 (50 free, 50 drill) 6 x 50 build, 20 secs rest. 3 x 500, 30 secs rest. 500 (even 100s fast), 500 (odd 100s fast), 500 (100H, 25E). 100 easy. [2300]

400 (100 free, 100 pull). 6 x 50 build (1:20). 16 x 100, 10 seconds rest. 300 easy mixed strokes. [2600] 

300 (100 free, 50 kick). 6 x 50 build each 50, 20 secs rest. 8 x 100, 15 secs rest. 300 cool down. [1700]

400 (50 free, 50 drill) 6 x 50 build, 20 secs rest. 3 x 300, 30 secs rest. 300 (even 100 fast), 300 (odd 100s fast), 300 (100 fast, 50 easy). 100 easy. [1700]

600 (150 pull/50 kick). Broken 200s - 6 x 200 (3:40), 5 seconds rest at 100. 8 x 50 (25 drill/25 free), 20 seconds rest. 200 easy. [2600]

6 x (25 kick no board, 25 catch up, 50 build). 2 x 800 (200 Z3, 200 Z2, 200 Z3, 200 Z2), 1 min rest in between. 200 easy. [2400]

400 free. 4 x 100 build to Z4 last 25 m (1:50). 100 kick. 6 x 150m (2:30) Z3. 100 easy, 100 easy kick, 100 easy. [2100]

400 warm up. 4x100 (25 kick with no board, arms at side, rotating continuously/25 Left arm, 25 Right arm (arms by side)/25 swim max Distance Per Stroke), 30 secs rest. 4 x 50m at fast pace concentrating on breathing to side and behind and keeping butt up.
1x200 on (4), moderate pace, 4x50 on (1:00), descend 1-4 from moderate pace to uptempo pace. 1x300 on (6), uptempo pace, 4x50 on (1:00), descend 1-4 from uptempo pace to fast pace, 1x400 on (8), fast pace. 300 easy (75 pull/25 sculling) [2800]

4 x (100 free, 50 side kick). 400, 350, 300, 250, 200, 150, 100, 50 (50 secs/lap cycle). 100 easy breastroke. 6 x 50 (25 fast/25 easy). 100 easy. [2900]

200 warm up. 5 x 50 (25 switch or slide drill/25 swim). 300, 250, 200, 150, 100, 50, 20 secs rest. 3 x 100 kick. 300 easy stroke count. [2000]

4 x [100 swim, 50 side kick]. 8 x 50 50 RArm/LArm, 50 fists. 3 x [(4 x 100 (1:30)] 50 slow back or breast recovery between sets (~1:30). 200 cool down. [2400]

200 swim, 200 (half length kicking with arms by side, half length adding arms and keeping but up), 4 x 100 (25 Right arm, 25 left arm, 50 free) - keep head in water and breath behind you and without lifting head too high, 15 x 100 (1:50). Record how much rest you get on average, 200 easy kick, 400 pull (75 free, 25 sculling), 100 easy and out. [3000]

8 x 50 Drill, 15 seconds rest. 400 breathing every 3 or 5. 4 x 25 hard kick. 20 seconds rest. 15 x 100 (5-10 seconds rest). 200 easy. [2600]

4 x (100 free / 25 left side kick, 25 right side kick). 8 x 50 (1 drill, 1 stroke count). 20 seconds rest. 5 x 100y (25 fast, 75 easy), (2:30), 100 breastroke, 5 x 100 (75 easy, 25 fast) (2:30). 300 easy. [2500]

300 choice. 4 x 50 (25 kick no board/25swim), 4 x 50 (25 drill/25 swim). 2 x 300 Pull (7:30), 3 x 200 Swim descending (3:30), 6 x 100 Swim (descend 1-3, 4-6) (1:45). 300 easy. [3000]

300 choice. 4 x 50 (25 kick no board/25 swim), 4 x 50 (25 drill/25 swim) all on 10 seconds rest. 3 x 200 Swim (descend 1-3), 1 min rest, 6 x 100 Swim (descend 1-3, 4-6), 30 seconds. 200 easy. [2100]

3 x (150 free, 50 breast). 3 x 100 (1:35) fast. 300 easy + 1 min rest. 6 x 50 (50) fast. 300 easy. 200 easy pull (50 free, 50 back). [2000]

400 warm up. 4 x 100 (25 kick with arms by side / 75 free (keeping butt up). 2 x 800, 2 mins rest interval. 200 easy. [2600]

300 warm up. 4 x 125 (25 fast kick, 100 easy), 20 secs rest. 4 x 100 (25 RA / 25 LA / 50 finger tip drag), 20 secs rest. 2x {4 x 25 fast, 50 easy, 3 x 150 pull, 15 secs rest}. 200 easy [2600]

2 x (150 free, 50 stroke), 8 x 50 (25 fists/25 swim, 25 underwater recovery/25 swim). 2 x 600 (9). 2 x 200 kick (last 50 hard), 30 secs rest. 300 cool down. [2700]

4 x (100 free, 50 kick or breastroke). 3 x (4 x 75). 5-10 seconds between 75s and extra 30 seconds between sets. 100 easy kick. 400 (75 pull / 25 sculling). 200 easy [2200]

200 free, 200 drill, 200 kick (with fins), 200 free. 10 x 100 (1:50) 2 x (25H/75E, 50H/50E, 75H/25E, 100H, 100E). 200 easy

300 warm up. 6 x 50 (25 Left arm / 25 right arm). 2 x (8 x 100, interval that gives you 10 secs rest). 50 easy and total 2 mins between sets. 250 easy breathing 3 and 5 cool down. [2500]

400 warm up. 4 x 50 (25 left side kick, 25 right side kick). 6 x 300m 1st/4th free, 2nd/5th pull, 3rd/6th pull and paddles, 30 seconds rest between each. 200 cool down. [2600]


Technique/recovery/sprint [3000-4500]


1000 warm up. 32 x 50: 1-3 (45) Z2, 4th Z4 (1). 4 x 100 kick build, 20 secs rest. 4 x 100 pull buoy and paddles, 15 seconds rest. 400 cool down. [3800]

400 warm up. 6 x 100 (25 kick/50 drill/25 swim). 4 x 50 count no. of strokes per 50, 30 secs rest. 2100 continuous (300 Z3/300 Z2/250 Z3 etc....50 Z2). 100 double arm backstroke easy. 6 x 50 (25 Kick fast/25 easy) 6 x 50 (25 FAST/25 easy). 100 cool down. [4100]

400 warm up. 6 x 100 (25 kick/50 drill/25 swim). 4 x 50 count no. of strokes per 50, 30 secs rest. 12 x 100 (25 hard / 75 easy) (1:50), 1st 6 pull buoy, 2nd 6 without. 400 (75 pull / 25 scull). 100 DA (double arm) backstroke. 8 x 50 (25 fists, 25 free) odds slow, evens fast, 15 seconds rest. 200 max distance per stroke. [3500]

300 free, 300 non-free, 2 x (75: 50 RA/25 swim, 75: 50LA/25 swim, 75 breathe every 3, 75 build) 10 secs rest, 5 x 100 (2) at Z4 - go hard, take all the rest!, 300 easy, 400 pull, 400 paddles, 200 easy. [3000]

500 easy swim. 10 x 50 (50 drill/50 swim), 10 seconds rest. 500 (75 pull / 25 scull). 500 (build each 100 Z2 to Z4). 500 (50 kick/50 swim). 500 (50 free/50 non-free). [3000]

400 warm up (incl. Body position drill). 4 x 150 (25 Left arm other arm by side / 25 Right arm / 50 catch up (shoulder width)  / 50 free), 30 seconds rest - odds slow, evens fast. 400 (75 pull / 25 scull). 100 DA (double arm) backstroke. 8 x 50 (25 fists, 25 free) odds slow, evens fast, 15 seconds rest. 200 max distance per stroke. 12 x 50 (50 drill/50 swim), 10 secs rest. 200 easy [2900]

600 choice. 3 x 100 (50 swim/50 single arm drill). 3 x 100 (50 swim/50 side kick no board). 3 x 100 descend 1 - 3. All the 100s 10 seconds rest in between. Sprint Set: 2 x {6 x 50 (12.5 yds Z5 then ease to Z2 pace) 20 secs rest, 100 broken at 25 for 10 secs at Z5, 100 easy}. 400 (75 pull/25 scull). 5 x 100 kick steady pace, 20 secs rest between each. 300 cool down. [3700]

600 (150 free, 50 back).  600 (175 free, 25 polo). 600 (150 pull, 50 sprint kick). 600 (150 easy, 50 sprint). 600 pull and paddles. [3000]

600 mixed strokes. 6 x 50 kick (1:30), 6 x 50 drill (1), 6 x 50 build (0:50). 2 mins rest. 400 timed TT. 100 easy, 100 easy kick. 900 pull, every 6th 50 hard. [3000]


Fitness [3000-4500]


200 free, 200 drill, 200 kick (with fins). 12 x 200 (3). 200 easy. [3200]

800 warm up (200 Free, 200 Kick, 200 pull buoy, 200 drills). 4 x 400 (6) at Z2/Z3. 200 kick. 5 x 100 (25 left arm/25 right arm/50 catch up). 100 easy. [3200]

400 (50 swim/50 kick), 4 x 100 IM, 2 x 12 mins, 1.5 min rest. 6 x 50 (25 polo/25 easy). 300 easy. [3000]

600 (300 free, 300 non-free). 3 x (100 drill, 75 swim, 25 kick fast). 6 x 400 (6:30) Z3 - you can go after these but keep them consistent. 400 cool down, mix in some DA backstroke and breastroke. [4000]

600 (300 free/300 non-free). 9 x 50 (2 swim / 1 kick), 15 secs rest. Focus on speeding up and slowing down the heartrate while swimming...500 (100 Z2, 100 Z3, 100 Z4, 100 Z3, 100 Z2), 400 (50 Z2, 50 Z3, 100 Z4, 50 Z3, 50 Z2, 100 Z4), 300 (50 Z2, 100 Z4, 50 Z2, 100 Z4), 200 (50 Z2, 150 Z4), 100 Z4, 200 Z1, take 20 seconds rest between each interval. 2 x (100 pull/100 kick/ 100 pull) [3350]

1000 warm up (200 Free, 200 Kick, 200 pull buoy, 200 drills, 200 free). 4 x 100 build to Z4 last 25 m (1:40). 100 kick. 6 x 150m (2:30) Z3. 100 easy kick. 6 x 150m (2:25) Z3, try to hold same pace as first set. 100 kick. 500 (75 pull, 25 sculling) [4000]

600 free warm up. 8 x 50 (50 drill / 50 swim) - do fists, 25 left arm / 25 right arm for the drills. 2 x 400 (6:30) Z3, 3 x 200 (3:15) Z3, 5 x 100 (2) Z4. 200 easy. 4 x 100 kick (2:30). 600 pull buoy (75 swim / 25 sculling). 100 easy. [4000]

1000 warm up (200 Free, 200 Kick, 200 pull buoy, 200 drills, 200 free). 8 x 50 (1) (25 fast/25 slow). 12 x 50 (45), 50 easy, 10 x 50, 50 easy, 8 x 50, 50 easy, 6 x 50 (45), 50 easy, 4 x 50 (45), 50 easy. 200 kick. 400 (75 pull/25 scull). [4200]

400 easy. 400 (50 swim / 50 kick). 400 (50 swim / 50 drill). 3 x 600 at Z2, 1 min rest; 400 (75 pull buoy/25 scull); 6 x 25 sprint (45); 150 easy. 6 x 25 sprint (45). 150 easy. [4000]

400 warm up. 4x100 (25 kick no board /25 Left arm / 25 Right arm / 25 swim max Distance Per Stroke), 15 secs rest. 4 x 100 build, 10 seconds rest. 2 x {1x200 on (3:20), moderate pace, 4x50 on (1:00), descend 1-4 from moderate pace to uptempo pace. 1x300 on (5), uptempo pace, 4x50 on (1:00), descend 1-4 from uptempo pace to fast pace, 1x400 on (6:40), fast pace.} 300 easy (75 pull/25 sculling). 300 easy. [4000]

400 warm up. 4 x 50 (25 left side kick, 25 right side kick). 2 x [4 x 100 (1:50) at Z4, 400 pull Z2], 30 seconds between sets. 200 easy. 6 x 50 (25 hard/25 easy). 300 easy. [3000]

3 x (150 free, 50 DA backstroke, 150 free, 50 breastroke). 4 x 100 build (1:40). 3 x (200, 150, 100, 50) 1st set on 1:40/100y cycl, 2nd set 1:30/100y, 3rd set 1:40/100y. 200 easy kick. 400 (75 pull, 25 sculling). 300 easy. [4000]

600 warm up. 6 x 150 [1-2# 50 swim/100kick, 3-4# 100 swim/50 kick, 5-6# 150 swim], 20 seconds rest. 4 x 400 (6:30) (evens pull). 4 x 100 build to max (1:45). 200 easy. [3700]

200 free, 200 pull, 200 drill, 200 free, 200 kick. 4 x 100 (25 4 strokes each arm/3 strokes each arm/ 2 strokes each side/ normal), 20 seconds rest. 3 x 800 (200 Z3/200 Z2/200 Z3/200 Z2), 2nd one pull. 1 min rest between each. 200 easy. [4000]

800 (150 free / 50 kick). 8 x 50 (50 drill / 50 swim) 20 seconds rest. 4 x 600 (150 Z3/150 Z2/150 Z3/150 Z2), 2nd and 4th one pull. 45 secs rest between each. 200 easy. [4000]

3 x (200 swim, 2 x 50 drill), 15 sec rest between each interval. 400, 300, 200, 100 pull; 20 secs rest. Kick Set: {200, 100, 4 x 25 fast, 100, 200}; 30 secs rest b/w each. 24 x 50 (every 4th non-free), 10 sec rest. 200 easy All Z2, just get the mileage done. [3700]

400 warm up. 6 x 50 (25 kick on side no board/25 swim). 10 secs rest. 15 x 100 (2:15). 1 easy, 1 moderate, 1 hard, repeat 5 times. 100 easy. 4 x 100 (50 drill/50 swim). 200 easy. [2900]

400 warm up. 4 x 100 25 LA (left-arm), 25 RA, 50 free, 30 second rest between each). 5 x 200 (4:30), 200 easy, 12 x 50 (alternate 50 Hard, 50 easy) (1:20), 400 easy (75 pull/25 sculling). 4 x 50 stroke count (1:30). 200 easy. [3000]

600 free warm up, 200 easy kick, 4 x 50 (25 hard, 25 Easy), 100 easy free style, 400m Time trial (this is something we’ll do every few months to see how the swimming is progressing.), 400 easy swimming and some drills. [1800]

3 x (150 free, 50 side kick), 8 x 50 drill, 20 secs rest. 6 x 50 build (1). 3 x (200, 150, 100, 50) on the 0:50/50 cycle. 1 mins extra between sets. 300 easy. 4 x 100 kick hard, 30 secs rest, 100 easy. [3500]

200 free, 4 x 50 stroke count, 30 seconds rest, 200 free with no kick (pushing chest and head in the water). 300, 250, 200, 150, 100, 50 do on the 1:10/50m cycle (will require some mental calculations) ie. 300 on 7mins. 200 kick and side kick. 8 x 50 drills but done at speed, 30 seconds rest. 150 easy. [2400]

200 free, 200 pull, 200 free, 200 drill, 200 free, 200 kick. 400, 350, 300, 250, 200, 150, 100, 50 (50 secs/lap cycle. e.g. 400 on 6:40). 100 easy. 8 x 100 pull buoy and paddles (1:45). 100 easy. [4000]

4 x 150 (100 free / 50 drill or kick). 3 x [1 x 400, 6 x 100] do the 400s on 6:30 and try and get faster with each one. The 100s do 2 on 1:45, 2 on 1:40, 2 on 1:35. 5 x 200 with pull buoy, evens build, odds 50 fast/50 slow, 20 seconds rest. 200 easy. [4800]

800 (150 swim, 50 kick). 3 x 600, 1 min rest. 400 kick with fins easy. 12 x 50 (25 fast/25 easy). 400 easy.

600 choice. 3 x 100 (50 swim/50 kick), 3 x 100 (50 swim/ 50 one arm), 3 x 100 (1:40) descend 1-3. 3 x 200 (3:30) (3:10) (3), 3 x 150 (2:30) (2:20) (2:15), 3 x 100 (1:45) (1:35) (1:30), 3 x 50 (1:00) (50) (45). 300 easy (4 x 50 swim/25 kick) [3300]

600 choice. 2 x (100 swim, 75 kick, 50 fist drill, 25 swim (breathing every 7th)). 3 x 150 (2:25), extra 20 secs rest, 5 x 150 (2:20), extra 20 secs rest, 3 x 150 (2:25). 250 swim easy. 6x50 kick, 20 secs rest, descend 1-3, 4-6. 300 easy. [3600]

200 swim, 200 drill, 200 kick (include side kicking), 200 pull. 3 x (8 x 100) (1:30), 2 mins rest between sets. 400 (50 kick, 25 back, 25 breastroke). 400 (75 pull / 25 scull). [4000]

600 choice. 6 x 50 (25 kick no board/25swim), 6 x 50 (25 drill/25 swim) all on 10 seconds rest. 2 x 300 build (4:45), 3 x 200 Swim (3:10) (descend 1-3), 6 x 100 Swim (1:35) (descend 1-3, 4-6), 30 seconds. 200 easy. [3200]

200 swim, 200 kick, 200 back/breast, 4 x 100 (25 Right arm, 25 left arm, 50 free). 15 x 100 (1:35). 200 easy kick. 8 x 50 (25 fast/25 easy). 400 pull (75 free, 25 sculling), 400 Z2 with pull and paddles. 100 easy. [4000]

200 swim, 200 drill, 200 kick (include side kicking), 200 pull. 6 x 200 Z4 (3). 100 easy. 6 x 100 pull (25 fast / 50 easy / 25 fast). 100 back/100 breast/100 easy. [3000]

200 swim, 200 drill, 200 kick (include side kicking), 200 pull. 8 x 50 (25 fast 1 or 2 breaths/25 easy. 6 x 300 Z3 (4:45). 4 x 100 kick (25 fast / 50 easy / 25 fast). 6 x 100 pull and paddles Z3 (1:40). 100 back/100 breast/100 easy. [4300]

800 wu (150 free, 50 non free). 200 Z2, 1 x 100 Z3, 200 Z2, 2 x 100 Z3, 200 Z2, 3 x 100 Z3, 200 Z2, 4 x 100 Z3, 200 Z2. Do 200s on 3:10 and 100s on 1:40. Will seem like a lot of rest for 100s but take it all. Use 200s as recovery. 16 x 50 ( 1 swim, 2 kick, 3 swim, 4 kick, 3 swim, 2 kick, 1 swim), 10 secs rest. 400 choice cool down. B - 1hr warm up. 6 x 4 mins Z4, 1 min Z1 recovery. 10 mins Z1. 6 x 30 second stand up sprints, 4.5 mins recovery. 20 mins Z1 [4000]

600wu mixed strokes. 4 x 100 (50 maximum distance per stroke / 50 single arm drill). 4 x 200 (3:15), (3:10), (3:05). Start slow and get progressively faster with each 200. Rest 1 minute. 1 x 100 Z5. Rest 30 secs. 1000 free at Z2/Z3. 6 x 50 kick, 10 secs rest. 4 x 25 sprint, 15 seconds rest. 200 easy. [3500]

900 (3 x 200 mixed strokes/50 kick/50 drill), 6 x 50 pull (50), 100 pull, 200 pull, 300 pull. All on 1:40 cycle. 100 easy. 300, 200, 100 free. All on 1:30 cycle. 100 easy. 100 pull (1:40), 2 x 100 pull (1:35), 3 x 100 pull (1:30). 8 x 75 (1:30) (25 free/25 non-free/25 free). 200 cool down. [3800]

200 free, 200 pull, 200 drill, 200 free, 200 kick. 400, 350, 300, 250, 200, 150, 100, 50 (45 secs/lap cycle. e.g. 400 on 6:00, 350 on 5:15...). 200 easy. [3000]

4 x 150 (100 stroke/ 50 drill or kick choice). 4 x 200 1. 4 x (25 streamline kick/ 25 breathing every 3rd) 2. 4 x (25 catch-up drill/ 25 distance per stroke) 3. build by 50's 4. moderate pace, hold low stroke count each 50. 3 x [1 x 400, 6 x 100] descend 400's 1 -> 3 on cruise +30
100's are 2 @ cruise +10, 2 @ cruise +5, 2 @ cruise [4400]

600 warm up, 2 x 400 with paddles, pull buoy and band, 2 x 400 with pull buoy and band, 30 secs between each. 3 x (100 + 2 x 50, 10 secs rest), 200 cool down [3000]


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