Swim Workouts

#	Name	Description	Distance	Type	Author	Views
1	Speed Endurance	A speed endurance session for 50/100/200 freestyle swimmers. Can also be used for form strokes.	4400	Sprint Freestyle	Samarth Subramanya Rao	53
2	Varied-Pace Training	A relatively short set with more emphasis on pace awareness & altering speeds. Better results obtained when completed in a LCM pool.	5200	Distance Freestyle	Samarth Subramanya Rao	50
3	Breaststroke Speed	Some BES work alternating with some speed work. Maintain proper technique at all times along with race quality pull-outs.	4200	Stroke - Breaststroke	Samarth Subramanya Rao	40
4	Recovery Day	Easy Work for recovery day	3500	Stroke - Freestyle	G-TR41N	56
5	Butterfly Conditioning	Repetitions of varying speeds to develop pace awareness and stroke control. Training set for athletes training for the 100/200 butterfly combo.	5200	Stroke - Butterfly	Samarth Subramanya Rao	45
6	Aerobic Recovery	A recovery workout with some speed work. It helps recover between intense sessions of training. Some sprints in the end for neuromuscular activation.	4800	Other	Samarth Subramanya Rao	53
7	Legs and core	Build strength and endurance in the legs and core	50000	Other	G-TR41N	60
8	USAF PJ Swim Workout #6	Warrior Series	2000	Endurance	Coach JJ	44
9	Sea Dragons Gold Youth	counting down but not really	3850	Other	coachcarissa.30	63
10	Sea Dragons Gold Youth KAILEY	Long Distance	4900	Endurance	coachcarissa.30	58
11	Sea Dragons Silver Youth	kick, pull, swim, sprint	2150	IM	coachcarissa.30	24
12	Sea Dragons Gold	mile with additional small yardage	4250	Endurance	coachcarissa.30	39
13	January 15 - Green	Working on Breaststroke speed. Make sure you concentrate on catch, fast and strong pull, explosive kick and glide. The fast sets should not be easy breaststroke	2550	Stroke - Breaststroke	CoachLYD	90
14	January 14 - Green	Working on developing explosive breakouts.	2400	Sprint Freestyle	CoachLYD	157
15	General Aerobic Conditioner	A general aerobic conditioning workout that is good for overall development. The workout can be completed with a drag suit on for better results.	5800	Endurance	Samarth Subramanya Rao	161
16	Multiple Race Simulator	Meet warmup to be completed first. The set simulates the feeling of swimming 2 back to back events and a relay leg. Set may be modified to individual needs and requirements.	3400	Stroke	Samarth Subramanya Rao	123
17	Active Rest Butterfly	A Great workout to begin preparing for the 200m butterfly. Try to maintain technique and stroke count in the 50s. Provide maximum effort on the set of 2x50s. Start by completing one set and progress to 2 sets over a few weeks.	5100	Stroke - Butterfly	Samarth Subramanya Rao	97
18	Pre-Meet Workout	Pre-Meet workout. A combination of our meet warm-up plus. Gives the swimmers a chance to practice sprinting and the warm-up that will be used at a swim meet the next day.	3000	Other	Analisah2o	104
19	January 13 - Yellow	This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.	3400	Stroke - Butterfly	Analisah2o	95
20	January 8 - Yellow	Rounds of fast 25s and a fast 50 with some recovery swimming in between rounds. A speed kick set follows with some fast/EZ work.	3200	Sprint Freestyle	Analisah2o	95
21	Overdistance Freestyle	The target of the main set is to mix descend work with breath control and good kicking. Some tempo pulling to finish with a band, pull buoy & paddles (optional).	6400	Distance Freestyle	Samarth Subramanya Rao	60
22	Top End Speed (TES) - Work	Rounds of fast 25s and a fast 50 with some recovery swimming in between rounds. The intervals on the 25s and 50s can be adjusted to the needs of the athlete depending on the time of the season. A speed kick set follows with some fast/EZ work.	3800	Sprint Freestyle	Samarth Subramanya Rao	132
23	January 7 - Yellow	Breaststroke Conditioning As the distance drops, the pace & stroke rate must increase.	3900	Stroke - Breaststroke	Analisah2o	54
24	January 6th - Yellow	Working on distance but with longer and shorter swims.	4000	Distance Freestyle	Analisah2o	106
25	Breaststroke Conditioning	As the distance drops, the pace & stroke rate must increase. The number in the parenthesis is the ideal stroke rate for the repeat. Use Tempo Trainer for the best experience. Good race prep for 200 Breaststroke.	6100	Stroke - Breaststroke	Samarth Subramanya Rao	112
26	Aerobic Base Builder	A Mix of different intensities and strokes to build a strong base for in-season swimming preparation and endurance development. Some sprints in the end to bring in some race specific work.	6800	Endurance	Samarth Subramanya Rao	145
27	Freestyle Distance Practice	Begin with long controlled swims alternating with short fast swims. Some kick and sprinting to finish the workout. Promotes the development of Pace awareness.	7800	Distance Freestyle	Samarth Subramanya Rao	120
28	IM Endurance Repeats	Rounds of stroke-specific work alternated with IM swimming. 500 Free at the end is for time which can be recorded and used for checking progress. The better the time in the 500 Free at the end, the better the closing ability in the 400 IM.	7000	IM	Samarth Subramanya Rao	117
29	Speed Development Pyramid	Consistent fast swimming in repeats of increasing distances working in the HR Range of 180-200. The Broken 200 at the end working on BES.	5900	Stroke - Freestyle	Samarth Subramanya Rao	177
30	Swim middle distance pyramid	Middle distance workout pyramid, starting with short sprints and building distance while maintaining moderate/fast pace.	3400	Endurance	dvarnell04	167
31	Random workout copy	Sprints get harder as you tire	3200	Sprint Freestyle	coachkate	255
32	The 12 days of swimming Yellow	Merry Christmas, a little bit of everything	4075	Other	Analisah2o	230
33	Gold Youth	Christmas Break Work Out Option 3	4300	Speed	coachcarissa	207
34	Gold Youth	Christmas Break Work Out Option 2	4000	Endurance	coachcarissa	190
35	Gold Youth	Christmas Break Work Out Option 1	4300	IM	coachcarissa	201
36	Silver Youth	Christmas Break Work Out Option 3	2200	Speed	coachcarissa	189
37	Silver Youth	Christmas Break Work Out Option 2 Endurance: Free and Breast	2200	Endurance	coachcarissa	214
38	Silver Youth	Christmas Break Work Out Option 1	1850	Stroke - Freestyle	coachcarissa	193
39	December 12 - Yellow	sprint these 25s	3700	Other	Analisah2o	239
40	Meet Warm-Ups Intermediate	Warm Ups	800	Other	coachcarissa	170
41	December 5 Yellow	A good mix of endurance free with choice sprinting	3900	Endurance	Analisah2o	248
42	silver youth	Breast and free with drills, sprinting	2150	Other	coachcarissa	167
43	December 4 Yellow	Breast and free with drills, sprinting	3650	Other	Analisah2o	173
44	Silver youth	fhnghxg	2000	Other	coachcarissa	185
45	Kiefer Weekly Swim Workout: Medley Mayhem	Focus: Strengthen your IM.	3700	IM	DefeatedInk	287
46	Kiefer Swim Workout: Breaststroke and IM	Focus: Work smart, swim smart.	4300	Other	DefeatedInk	211
47	Kiefer Swim Workout: IM Accelerator	Focus: Distance per cycle recovery with medley mid-distance	3600	IM	DefeatedInk	244
48	FINIS SET OF THE WEEK: BREASTSTROKE ENDURANCE WORK	FINIS SET OF THE WEEK: BREASTSTROKE ENDURANCE WORK	1450	Stroke - Breaststroke	DefeatedInk	238
49	FINIS SET OF THE WEEK: LEG BURNER	leg burner	2350	Other	DefeatedInk	244
50	silver youth	Breast and free with drills, sprinting, swim	1850	Other	coachcarissa	150
51	Silver youth- crazy IM	IM and choice swim and sprints	2000	IM	coachcarissa	282
52	Silver Youth-	kick, pull, swim, sprint	1900	IM	coachcarissa	268
53	November 14 - Red	Freestyle workout	2600	Sprint Freestyle	neaquatic	373
54	Silver Youth-	Warm up- Choice, kick IM, pull IM Main WO- Swim/Sprints Back/Free/Breast with 2 drills one for Breast and Back Warm down- Choice	2150	Stroke	coachcarissa	276
55	Silver Mix Up	Mixed	2800	Other	coachcarissa	383
56	Silver	sfg	900	Stroke	coachcarissa	216
57	IM workout arms	IM	6050	IM	DefeatedInk	256
58	Random workout copy: Cat's Cradle	freestyle workout	3650	Sprint Freestyle	coachkate	458
59	...free 2	freestyle	4750	Sprint Freestyle	DefeatedInk	295
60	25s	sprint these 25s	4900	Other	DefeatedInk	262
61	November 8 - Yellow	Do you like fast 50s? Of course you do!	3300	Sprint Freestyle	Analisah2o	299
62	Sprinter Final Taper	2nd to last day of taper	1850	Speed	RGaumitz	216
63	Gold-	speed im	3500	Speed	coachcarissa	247
64	Silver-Crazy IM	SWIMMING AND SPRINTING	2600	IM	coachcarissa	248
65	November 5 - Red	Develop and move through your swimming gears in this workout.	3200	Sprint Freestyle	neaquatic	292
66	November 5 - Yellow	Develop and move through your swimming gears in this workout.	4300	Sprint Freestyle	Analisah2o	271
67	Winter Weather Workout - Breaststroke	Breaststroke Build	4660	Stroke - Breaststroke	RGaumitz	278
68	The 500 Club	This distance practice is based about set of extremely fun 500s. Once the yardage portion is complete swimmers move on to a set of 50s descend to get their muscles warmed up, before finishing with 2x100s as fast as possible to really train swimming fast while fatigued.	4100	Distance Freestyle	RGaumitz	363
69	Taper Workout	TAPER	3200	Other	RGaumitz	216
70	Ambulance Set (duplicate)	Affectionately named "The Ambulance Set" by the University of Maine swim team, this workout challenges swimmers' mental and physical toughness. Usually only done once a year, probably when we were misbehaving.	5600	Sprint Freestyle	RGaumitz	404
71	Crazy IM	Mixed IM technique of swim and sprints for main workout	3600	IM	coachcarissa	335
72	Areobic Free Builder	Great Freestyle Builder	4400	Distance Freestyle	RGaumitz	504
73	IM Builder	IM Ladder designed to build endurance and mental toughness	4200	IM	RGaumitz	321
74	October 29 Red	Breaststroke, Freestyle, endurance and aerobic	2900	Endurance	neaquatic	434
75	October 29 Yellow	Breaststroke, Freestyle, endurance and aerobic	4000	Endurance	Analisah2o	261
76	October 24 Yellow	Fast 50's and 100's combined with short drill.	3200	Sprint Freestyle	Analisah2o	323
77	October 23 Yellow	Backstroke work plus overall endurance and some drylands.	3700	Stroke - Backstroke	Analisah2o	322
78	October 22 Red	This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.	2700	Stroke	neaquatic	381
79	Swim workout 4	...	5100	Stroke - Freestyle	Luke St. Amour	391
80	Casual Sunday workout	nice workout for a Sunday morning	3150	Endurance	coachkate	518
81	October 18 All groups	A fun workout of kicking and turn progression practice. The 4 x 25's listed are actually 12 1/2. Start past backstroke flags, not quite at mid-pool.	3000	Other	Analisah2o	354
82	October 16 Red	Combination of Swimming and dryland work	2625	Other	neaquatic	282
83	October 16 Yellow	Combination of Swimming and dryland work	3975	Other	Analisah2o	265
84	October 15 Yellow	IM work	3000	IM	Analisah2o	382
85	October 14 Yellow	Team building kick workout with some backstroke and Freestyle	4100	Stroke - Freestyle	Analisah2o	354
86	October 14 Red	Team building kick workout with some backstroke and Freestyle	3000	Stroke - Freestyle	neaquatic	319
87	October 14 Green	Breaststroke focused - working on kick and timing of a legal breaststroke	2300	Stroke - Breaststroke	CoachLYD	351
88	Basic Meet Warm-Up Yellow	Meet warm-up for yellow group, 1 hour warm-up	1850	Other	Analisah2o	296
89	October 10 Red	Freestyle endurance by working on technique and they applying it to the swim.	2600	Stroke - Freestyle	neaquatic	373
90	October 10 Green	Kick focused, meet prep workout	2300	Stroke - Freestyle	CoachLYD	301
91	October 9 Yellow	Sprint Free w/ Butterfly and Breaststroke	4000	Stroke	Analisah2o	348
92	October 9 Red	Sprint Free w/ Butterfly and Breaststroke	2700	Stroke	neaquatic	299
93	October 9 Green	Breaststroke and Butterfly stroke work	1951	Stroke	CoachLYD	264
94	October 8 Yellow	Working on endurance for freestyle	4500	Stroke - Freestyle	Analisah2o	434
95	October 7 Red	Freestyle kick progressions, Freestyle and IM endurance.	3150	Stroke - Freestyle	neaquatic	344
96	October 7 Green	Freestyle kick progressions, Freestyle and IM endurance.	2500	Stroke - Freestyle	CoachLYD	325
97	IM Workout #1	5 October, 2019	2250	IM	Elizabeth Parker	331
98	Workout #1	5 October 2019	1500	IM	Elizabeth Parker	306
99	October 4 Yellow	In this workout we are utilzing the Bogo boards in between sets that focus on swimming at speed, and working on breath control and alternate side breathing.	2450	Speed	Analisah2o	357
100	October 3 Yellow	Good mix of freestyle progression and stroke work	4400	Stroke - Freestyle	Analisah2o	329
101	October 3 Red	Good mix of freestyle progression and stroke work	2900	Stroke - Freestyle	neaquatic	279
102	October 3 Green	Good mix of freestyle progression and stroke work	2450	Stroke - Freestyle	CoachLYD	388
103	October 2 Red	Freestyle drill progression	3103	Stroke - Freestyle	neaquatic	292
104	4500	Mostly free, some breaststroke	4450	Other	Lindsay Stallcup	322
105	Mid Distance 9/26 Yellow	Mid distance with stroke work	4350	Other	Analisah2o	458
106	Stroke - 9/25 - Yellow	Good stroke work	3850	Stroke	CoachLYD	386
107	Butterfly - 9/24 - Green	Free, but lots of fly work	2200	Stroke - Butterfly	CoachLYD	440
108	San Ramon quickie	2700 / 1 hour	2700	Other	Lindsay Stallcup	415
109	Cardio 5000*	Corrected version	5000	Other	Lindsay Stallcup	464
110	Cardio 5000	5000 mostly free, some breaststroke	3850	Other	Lindsay Stallcup	345
111	Easy sprint and stretch	Work speed with generous recovery and rest.	3250	IM	coachkate	640
112	November 18 -Yellow	Combination of Swimming and dryland work	3600	Other	Analisah2o	122
113	September 6 Yellow	Fun Friday	3600	Stroke - Freestyle	Analisah2o	552
114	September 3 Yellow	Stroke work	3600	Stroke	Analisah2o	509
115	August 30 Yellow	IM transition, streamline, turn work	3600	Stroke	Analisah2o	450
116	IM KILLER SET (duplicate)	A LOT OF IM Sprints in transition set should be done on :50 Take your time and push through	5200	IM	coachkate	603
117	OWS Endurance	Pace work on little rest, survival .	7800	Distance Freestyle	JJ Vale	680
118	IM KILLER SET	A LOT OF IM Sprints in transition set should be done on :50 Take your time and push through	5700	IM	Morgan McGauley	1044
119	6/16/19	200p, 100p, 50p Race Prep	4600	Speed	Set_Writer	1147
120	Freestyle speed and endurance mix workout (duplicate)	A great combination of distance, mid distance, and speed work. Be sure to warm up properly, and do the 200's at the end properly to make it really count.	3100	Other	coachkate	1605
121	Freestyle speed and endurance mix workout	A great combination of distance, mid distance, and speed work. Be sure to warm up properly, and do the 200's at the end properly to make it really count.	5200	Other	uwjackson7	1126
122	Wetland workout	Our coach occasionally gives us sets he calls "Wetland workouts a mix of swimming and on land exercises. It is meant to be done continuously (non-stop) at your own pace. Usually, he has a set time (i.e. 10 min) and we have to get as many as we can done in that time.	1700	Other	AquaQueen	1019
123	Arm day	210 push ups in total. When you get to 10 left you can choose to do them in separate sets or all at once	1300	Sprint Freestyle	Roscoe Flint	982
124	Thursdays	Whatever comes to mind	2600	Stroke - Freestyle	Cassandra M Vorgang	1597
125	Bobs Easy Endurance Swim	Steady Pace work on 200's	3300	Endurance	alansi	1887
126	Hell	Last workout of Hell Week	10600	Sprint Freestyle	b3m247	1327
127	Fast Free Fun	Fast 50's and 100's combined with short drill.	3300	Sprint Freestyle	b3m247	1527
128	Quick and Easy	Shorter workout for days off	2250	Other	gautera	1346
129	Sprinter's Paradise (duplicate)	Do you like fast 50s? Of course you do!	3100	Sprint Freestyle	coachkate	1182
130	Freestyle	Free	2800	Stroke - Freestyle	jakeconnery	1170
131	Endurance Free B	Difficulty can be changed by adding or reducing the number of 150s before main set #2.	4350	Endurance	rkoswald	1339
132	3k Basic Freestyle (duplicate) (duplicate)	This basic 3,000 yd/m freestyle workout covers all of the essential elements of a workout in one tight package.	3001	Speed	jakeconnery	1046
133	Leg Destruction	hi	1000	Other	Viet Nguyen	1190
134	Warmup	Meet Warmup	1000	Other	hotchicken	884
135	Saturday Fun	Getting back in it!	2800	Stroke - Freestyle	Cassandra M Vorgang	1459
136	Easy speed (half) pyramid	Work speed with good recovery.	3000	Endurance	coachkate	1650
137	Easy speed (half) pyramid	Work speed with good recovery.	3000	Endurance	coachkate	1144
138	Aerobic Stuff	Aerobic Workout LCM Masters around 60'	3500	Endurance	Käsefloummi	1394
139	KICK Workout	Learn to love kick	4100	Endurance	coachkate	1253
140	Stealing my first workout	Trying to get back into shape	3300	Stroke - Freestyle	parrotheadnw	1299
141	Endurance Pyramid (modified)	In this workout swimmers focus on endurance training and a bit of pace work. The main set is a free style pyramid where swimmers go from 100s to a 400 and back. During the set swimmers focus on pace work and try to make the downward side of the pyramid faster than the upwards side.	4700	Endurance	rkoswald	1218
142	Sprint Taper (modified)	Good beginning of taper workout	3900	Endurance	rkoswald	924
143	Aerobic (modified)	This workout focuses on aerobic swimming.	4550	Endurance	rkoswald	1059
144	Rolling Hills Ladder (duplicate)	Repeat rounds of 100-300-100 ladders. Optional 50 between rounds.	4050	Endurance	snvreeland	1045
145	Mini Endurance +1	Mini endurance (https://www.swimworkouts.net/workouts/404) plus 150s at the beginning and 50s at the end.	4000	Endurance	rkoswald	1163
146	Mini Endurance +2	Extended version of mini endurance (https://www.swimworkouts.net/workouts/404).	4200	Endurance	rkoswald	922
147	Triple Descent	Main set: 3x400, 3x300, 3x200, 3x100, and 3x50 (optional)	4350	Endurance	rkoswald	960
148	IM and Sprint Work (duplicate)	spring break hell week day 1 sprint work mixed with some im turns and stroke drills	3200	Sprint Freestyle	coachkate	1238
149	IM and Sprint Work	spring break hell week day 1 sprint work mixed with some im turns and stroke drills	5000	Sprint Freestyle	Coach Deanna	1327
150	Endurance Pyramid -1	In this workout swimmers focus on endurance training and a bit of pace work. The main set is a free style pyramid where swimmers go from 100s to a 400 and back. During the set swimmers focus on pace work and try to make the downward side of the pyramid faster than the upwards side.	4200	Endurance	rkoswald	1014
151	Strong Finish (modified)	Strong finish	5600	Endurance	rkoswald	1056
152	Short IM Work	im work	3000	IM	Coach Deanna	1504
153	Rolling Hills Ladder	Repeat rounds of 100-300-100 ladders. Optional 50 between rounds.	4050	Endurance	rkoswald	1081
154	5, 4, 3, 2, 1	Descending lengths with kick sets between	2400	Triathlon Training	lizseidl	1906
155	Quick workout	Quick IM workout	2100	IM	coachkate	1786
156	Mid distance 18/19	Mid distance with stroke work	4750	Other	doug	1651
157	The 1500	My first try at a 1500 freestyle focused workout	1500	Other	Tyler	1446
158	Berlin Swimming District Taper Group Day 9 Wednesday, 2/13/2019	Final Day of Taper before District Champs. Just a nice short practice to stay loose	2400	Other	gfirst	1428
159	Stroke Work - Backstroke (duplicate)	This stroke workout moves swimmers from drills, to technique focused work, to sprints.	2500	Stroke - Backstroke	sadet	1506
160	Butterfly Fast Reps	Progressing from Fast 25s to 100s. The Third 100 of each round can be dive for time and can be used as a measure for improvement throughout the season. A good way to begin training for the 200 Meters/Yards Butterfly. Begin by completing one round of the main set and slowly progress to three rounds.	7000	Stroke - Butterfly	Samarth Subramanya Rao	1469
161	September 5 Yellow The 500 Club	This distance practice is based about set of extremely fun 500s. Once the yardage portion is complete swimmers move on to a set of 50s descend to get their muscles warmed up, before finishing with 2x100s as fast as possible to really train swimming fast while fatigued.	3900	Distance Freestyle	Analisah2o	434
162	No time to swim	When there's no time for a real workout	2500	Distance Freestyle	laniebancroft	2249
163	Endurance/500 Free Style	Time Intervals: For Free: 25's @ :25, 50's @ :50 and 75's @ 1:10 2 mins b/w each 500 rest For Stroke: 25's @: 30, 50's @ 1:00, 75's @ 1:25 Main Set: 1st Round: Free Regular 2nd Round: Non-Free/Stroke 3rd Round: Free with fins 4th Round:None-Free/Stroke 5th Round: Free with Pull Buoy 6th Round: Free Regular The Swim Distance pattern is as follows if not clear: 25, 50, 25, 25, 75, 50, 75, 25, 50, 25, 50, 25 Each 500 Free takes (8 mins) Each 500 Stroke takes about (9 m	4040	Distance Freestyle	Ryan Assarian	1886
164	Workout 1 - Getting back into it	First session back into swimming after taking it easy for a year.	1650	Stroke - Freestyle	Calvin	2454
165	Day 1	Triathlon training day 2	2500	Triathlon Training	nina krug	2181
166	Sprinting to the New Year! Berlin Swimming 12.26.18	Speed, speed, speed.!	5300	Sprint Freestyle	gfirst	2027
167	Monday	Endurance	3100	Endurance	S123miller	2533
168	Sprint	just trying this thing out	3000	Sprint Freestyle	Critz	2218
169	IM 1	This IM workout works on: -Transitions -Stoke Technique -Pacing	5475	IM	Set_Writer	1689
170	Sprint Free 2	Focus on going Fast and building endurance +Pull Set @ the end. Edit as needed.	5500	Sprint Freestyle	Set_Writer	1648
171	Sprint Free 1	Focus on Free sprint technique and endurance + Kick Set @ the end. Edit as needed.	5150	Sprint Freestyle	Set_Writer	1637
172	Free Endurance	Short freestyle endurance set	2000	Distance Freestyle	H2ornets	2791
173	Long Sprint Training	In this workout swimmers meld speed and endurance training by completing intense set after intense set. Fast sets should be done at a pace which just begins to cause technique breakdown. Swimmers should try to achieve PR practice times during the as fast as possible sets. Go SLOW during the slow sets, the active recovery will help flush lactic acid while boosting yardage.	3900	Speed	Chris Card	2158
174	Freestyle 100s set	Based on 30 hundreds at steady pace	4800	Distance Freestyle	Gingerswimmer	2130
175	flipturns and transitions	in this workout we focus in breakouts, flipturns and transitions	3400	Other	IvanTeran	2051
176	Broken 200 Stroke Speed Work (duplicate)	In this workout we focus on stroke speed. The practice peaks with 3 broken 200s where the swimmer tries to get their best 200 time after adding the 4X50s together.	4050	Stroke	bmwight	1924
177	Mini-Distance	Working on 200's	4450	Endurance	Ryan Assarian	2254
178	1000 Trainer	Beginner Training for 1000	3400	Distance Freestyle	iwall	1964
179	New Swimmers	Basic swim workout for people who are new the Sport of Swimming.	1150	Endurance	Kelly Mojica	2285
180	Sprint IM Off-Blocks Short Distance	Main Set= 2,000 yards The main set is 4 rounds and each round you do one of the IM stroke,	4550	IM	Ryan Assarian	1677
181	200 & 400 Practice	Practicing Longer Sprints.	5000	Sprint Freestyle	Ryan Assarian	1970
182	500 Former	Let's make a 500 freestyler out of you. Bases itself off of longer sprint sets to build power along with endurance without the usual monotony of distance sets. For all the sprinters who were forced to do 500's when no one else would. Done best with a buddy to race/pace off of.	4700	Distance Freestyle	Majoranza	2252
183	Butterfly Bulker	A brutal set inspired by my coach after he found out I was a flyer.	3700	Stroke - Butterfly	Majoranza	2050
184	150 IMs	Great workout to make you a good 100m Individual Medley swimmer. Also, it is a good practice if you want to proceed to the 200m IM.	2200	IM	David Pereira	2018
185	Long Course Sprint Freestyle	Great beginners workout for someone starting long course	5000	Sprint Freestyle	jeremy87	1553
186	Fly Back Free Workout	Great workout for all levels of swimmers	5000	Speed	jeremy87	1801
187	Jeremy's 1 hour or less	Great quick pace workouts if you are short on time	2500	Sprint Freestyle	jeremy87	2616
188	IM Short Distance	All IM. 100's, 50's and 25's.	3700	IM	Ryan Assarian	1978
189	Jeremy's Workout	Great Workout for All Swimmers	5000	Stroke	jeremy87	2021
190	Fly / Back	Fly / Back 50 Workout	2450	Stroke	Patrick Laney	1735
191	Free/Breast 50 Work	50 sprint work : breast/free	2450	Sprint Freestyle	Patrick Laney	2084
192	Very Lucky Number 12	If Number 12 is rolled and chosen you can choose workouts 1,2,3,4,6, or 12 to complete	4300	Stroke	Ryan Assarian	1796
193	Unlucky Number 11	IM stroke for first part and sprinting freestyle drills second part	3750	IM	Ryan Assarian	1620
194	Lucky Number 10	WORKING ON MULTIPLE ROUNDS OF SHORT DISTANCE FREESTYLE	4250	Distance Freestyle	Ryan Assarian	1868
195	Breath Control and Consistency	Freestyle with a small section of stroke to break up workout. Nothing in workout is overly challenging	3500	Endurance	Ryan Assarian	2397
196	Four Stroke Sprint	IM Speed Sprint. Good set before tryouts	2900	Speed	Ryan Assarian	2261
197	Lucky Number 9	Working on a Mix of Stroke and Drills. Lots of variety in set	3375	Speed	Ryan Assarian	1799
198	Very Lucky Number 7	7 doesn't divide at all into 100 clearly so this workout is all about short distances using 7 for reps	3200	IM	Ryan Assarian	1716
199	Lucky Number 6	Mix of Short Distance IM Workouts	3450	IM	Ryan Assarian	1502
200	Lucky Number 5	ENDURANCE FREESTYLE	3500	Endurance	Ryan Assarian	1983
201	Lucky Number 3	MIX OF DRILLS AND LONG FREE	3225	Other	Ryan Assarian	1468
202	Lucky Number 2	IM WORKOUT	3300	IM	Ryan Assarian	1559
203	Lucky Number 1	Endurance mainly for Freestyle but can be used to mix strokes.	4650	Endurance	Ryan Assarian	1615
204	Lucky Number 4	Works on Mix of short drills and long choice stroke	4600	Other	Ryan Assarian	1295
205	I AM IM	Distance IM	5000	Stroke	Ryan Assarian	1461
206	Lucky Number 8	Focus; Distance and Endurance Freestyle. This workout gives opportunity to work on head and arms with lots of pulling.	4600	Distance Freestyle	Ryan Assarian	1522
207	Mixed IM	Goal: Improving techniques for all strokes but primarily working on three except freestyle Stroke, Technique and Turns *Sunshine Rainbow Tokyo Drift Drill: Start at Flags, Kick for 10 sec and scull, sprint flip at deep line, flip at wall, swim back, flip at other end (total of 3 turns)	3550	IM	Ryan Assarian	1722
208	Just Keep Swimming	100x100's @ 1:30 50x50's @ 1:05	12925	Endurance	Ryan Assarian	1474
209	500 Freestyle Prep	Endurance and distance	3650	Distance Freestyle	Ryan Assarian	2033
210	Freestyle: Drills, Drills and Drills Oh My	Working on head position, and technique rather than distance. Shorter distance and slower intervals to mainly work on the technique. In circuit 3, for IM in SKIDS do 50 fly for 1st Round, 2nd Round 50 Back and so on	4000	Stroke - Freestyle	Ryan Assarian	1710
211	Pyramid (Choice Stroke)	Use any stroke or combine with others. Highest Point is 2x150's	4150	Endurance	Ryan Assarian	1798
212	Freestyle Endurance (Main Set 150's)	Main Set: 3 Rounds of 150's getting progressively harder. Main set is meant to descend throughout the round. Main Set: 150's @ 1:30 for A & B Lane; 150's @ 2:00 for C & D Lane	3875	Distance Freestyle	Ryan Assarian	1635
213	Short Distance IM	Mixed 25’s 50’s and 75’s with IM stroke. No more than 75 yds in Main set.	3150	IM	Ryan Assarian	1682
214	Summertime Swim	Super quick and easy set for the summer	1900	Other	AquaQueen	2107
215	The 12 days of swimming	This is a workout similar to the one my coach gave us during Christmas time, as the workout progressed he would sing along the next part of the song, it was so fun!	5115	Other	AquaQueen	1600
216	Basic Meet Warm-up	My swim teams basic meet warm-up, build off of this as much as you want!	2500	Other	AquaQueen	1761
217	Morning Swim	100 warmup 8 x 50 free sprint 8 x 50 breast sprint 1000 free w/ fins 100 kick board cool down	2000	Endurance	kbporter	2478
218	Morning Swim	500 mixed 1500 free w/fins 300 free w/buoy	2300	Endurance	kbporter	2088
219	Morning Swim	200 warm up 12x100 meter sprints 200 cool down	1600	Sprint Freestyle	kbporter	1938
220	Crazy Kick Set	Crazy KIck Set I did with my high school swim team.	5800	Other	Kelly Mojica	1786
221	50 and 100 Anaerobic Work	Working on building muscular and cardiovascular endurance.	6250	Endurance	Kelly Mojica	1709
222	Pyramid	50-400 prymaind up and down only stop to get your gear on then go	2300	IM	3 Soft Taco	2205
223	KICK is the name of the game	Perfect your kicks	3600	Other	Thuy Nguyen	1879
224	400s are fun	a good mix - some IM drill, lots of kicking with a timed 400. Good beginner's workout	2500	Other	swimmerin	1796
225	Week 1 Begging workout	Beginner workout	1500	Endurance	Megan Conder	2757
226	SPEED ENDURANCE	WORKOUTS FOR OPEN-WATER SWIMMING. SPEED ENDURANCE	2900	Endurance	Andy	2562
227	PULLBUOY - BW S2	PULLBUOY FOR OPEN WATER SWIMMING (Built week)	2300	Endurance	Andy	2078
228	PYRAMID!	just basic work	3000	Stroke - Freestyle	Linus	2916
229	PULL!	working on pulling	3000	Stroke - Freestyle	Linus	2404
230	IM workout	im with freestyle sprint	5100	IM	Deanna Legaspi	2462
231	Early season endurance	Early season endurance	3200	Endurance	Jared Millar	3921
232	Free and stroke	Mix of stroke technique and freestyle	1400	Stroke	Deanna Legaspi	2914
233	Free beg mid distance/stroke	Build up beginning swimmers freestyle to build for 100 and 200.	5879	Stroke - Freestyle	doug	2351
234	All Fast All The Time	It's all about speeddddddd	4310	Sprint Freestyle	Deanna Legaspi	2721
235	500 Work	Working on pacing of the 500	3200	Distance Freestyle	gimtired	3078
236	Getting back into it	This workout is designed to help a struggling athlete get back into it.	3200	Endurance	gimtired	3402
237	Strength Builder	This set is great for building pacing control and strength. Start out conservatively on this one.	2800	Distance Freestyle	njadams	4045
238	Recovery Swim	This is a great swim to do after a harder workout, especially a hard/long AM run.	2700	Endurance	njadams	4243
239	Sprint	M	2850	Sprint Freestyle	mjchoi	2756
240	Swim Workout	Challenge yourself	3050	Speed	sadet	3084
241	Individual Medley	IM Conditioning	2300	IM	sadet	3165
242	Individual Medley	Conditioning for the IM	1800	IM	sadet	2932
243	Suspense Freestyle	Like a great horror movie, this practice has periods of eerie suspense and periods of sheer terror. Can you hold it together for the entire workout?	3900	Other	Chris Card	2834
244	Aerobic Climber Pace Work	This workout is great for building aerobic endurance and establishing a feel for pace.	3950	Endurance	Chris Card	3499
245	Quick Hitter	Here's a quick workout that will really get your heart pumping! Make the most out of limited pool time!	2706	Speed	Chris Card	3120
246	Eryn's Freestyle Mid Distance Special	Endurance and mid distance freestyle with speed work to finish	3300	Distance Freestyle	swedbergb	3958
247	Butterfly Kicker	Butterfly stroke count and dolphin kick tempo work	3800	Stroke - Butterfly	swedbergb	2896
248	Kick set # 1	Kick set #1 from http://theraceclub.com/aqua-notes/power-swim-kick-forward-motion/	2850	Other	dynamo	2612
249	High Intensity: improve your 50 and 100 freestyle	Focus on: increasing your distance/stroke and working on speed	2975	Sprint Freestyle	SACADEK	4165
250	Swim, Drill, Kick Your Butt	In typical Friday fashion here's a workout that's sure to burn off all the horrible food choices you'll make over the weekend!	3700	Speed	Chris Card	3313
251	1500 Free Breast Daily	Good daily workout for building endurance for beginner	1550	Stroke - Freestyle	Chuck Boudreaux	3097
252	Beginner upper body technique focus	Search for each drill name on YouTube. Fins, pull buoy and float required.	1600	Stroke - Freestyle	Tom Young	3510
253	Week 5-8	Workout weeks 5-8	1125	Stroke	laura_briony	3231
254	sprint	yup	5000	Sprint Freestyle	Mysandwich	3632
255	IM builder	IM rounds	3600	IM	sparpart	3688
256	Kick Set	Kick sets mixed with sprints to destroy your legs	5550	Other	Chara	3864
257	Show Me Some Pep!	In this freestyle workout swimmers go faster as distances decrease. Swimmers should concentrate on maintaining good distance per stroke on the longer distances and showing a lot of pep during the sprinting portions.	3850	Stroke - Freestyle	Chris Card	3198
258	200 pace	200 base work	4650	Sprint Freestyle	sparpart	3380
259	Race Pace Free	Race pace work	3900	Distance Freestyle	Lisa	3483
260	tough cookie	100 base 75s	3000	Speed	sparpart	3780
261	Sprint Practice	This is for all you 50.100 sprinters	2400	Sprint Freestyle	dab	3850
262	quick pace work	quick pace workout	2600	Endurance	danielgordon89	3330
263	mini endurance	Short fast mid distance freestyle workout.	3100	Endurance	danielgordon89	3387
264	freestyle swim/kick mix	mixed freestyle/kick work out	3200	Other	danielgordon89	3327
265	power hour	one of my usual one hour pre-work workouts	2900	Endurance	danielgordon89	4129
266	Breath control	This workout concentrates on breath control and consistent swimming. The swimming drills that have you counting kicks will help you develop better rhythm for your stroke. While swimming easily you should be able to kick 3 times for every 1 arm movement. Count it as if you are dancing: 1-2-3, 1-2-3, pull-2-3, pull-2-3. On the pull you are also making one kick.	1600	Stroke	Hercus Greyling	3248
267	CSS 20x100	CSS 20x100 with 15s rest	3800	Distance Freestyle	kadriansens	3356
268	General Aerobic Workout (duplicate)	This workout focuses on aerobic swimming.	1800	Endurance	sadet	4347
269	Stroke Work - Breaststroke (duplicate)	This stroke workout moves swimmers from drills, to technique focused work, to sprints.	2000	Stroke - Breaststroke	sadet	3267
270	Holiday Sprint Stress Relief	It's the holidays, which means you probably have a bit of pent up stress you need to get rid of. Never fear, we've got just the thing with this workout! By the time you're finished you'll be too tired to care about anything besides eating and sleeping. You're welcome in advance!	3900	Speed	Chris Card	3002
271	3000 tech en speed	tech first kill legs kill arms	3000	Triathlon Training	wouter	3370
272	Beginner Fitness Swimmer Workout #27	We work on high stroke tempo (fast arms) in this BFS Workout!	2750	Speed	Chris Card	2882
273	Drill, Swim, Sprint - Butterfly Variant (duplicate)	This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.	1450	Stroke - Butterfly	sadet	3495
274	Freestyle Practice	.	1650	Stroke - Freestyle	zvaligura	3607
275	Sprint Ladders and Breath Control	In this workout swimmers undertake a speed building ladder set before crushing their lungs with a breath control set.	3850	Speed	Chris Card	3690
276	Swim #5 (1.5k and chill)	Just a relaxing Sunday afternoon swimm	3800	Other	Fish_Out_Of_Water	2818
277	Swim #4 (Endurance)	In this set I did hard and long sets to work on my general fitness and endurance	5000	Endurance	Fish_Out_Of_Water	4050
278	Swim #3 (distance work)	Working on getting a better grip on the water and focusing on stroke over longer distance.	4000	Endurance	Fish_Out_Of_Water	3288
279	Fast Stroke and Kick Workout	As the name suggests, swimmers work on "getting up to speed" in their choice of stroke - broken up by kick to put a bit more stress on the legs.	3800	Stroke	Chris Card	3444
280	Endurance Building Freestyle	In this fairly traditional workout swimmers will train their endurance by completing sets which require them to swim faster and faster over the course of a set.	3900	Endurance	Chris Card	3671
281	Micro Swim Workout #7 (duplicate)	Get a little pep in your stroke with this speedy workout.	550	Speed	sadet	2732
282	Micro Swim Workout #8 (duplicate)	In this iteration of the Micro Swim Workout series, swimmers perform a classic speed pyramid set where they start slow, gradually build up to a fast pace, and then slow back down again. This type of workout allows swimmers to practice fast swimming while also helping them develop a nice range of speeds from easy warm-up/warm-down swims, to fast sprint swims.	650	Speed	sadet	2520
283	Short sprint training (duplicate)	Get those fast twitch fibres moving in ready for a 50m Sprint freestyle	1600	Sprint Freestyle	sadet	3756
284	Tempo Training (duplicate)	This is a butterfly workout to train for the 200m event. Maintain your stroke count, intervals and low heart rate.	1500	Stroke - Butterfly	sadet	3046
285	Beginner Fitness Swimmer Workout #12 (duplicate)	In this BFS workout swimmers work to build their fast twitch muscles and increase their stroke tempo. Swimmers should note that while we are training "super fast arms" in practice, during an actual race our stroke tempo (the rate at which we pull), will be a touch slower than what we are practicing here.	1200	Speed	sadet	3166
286	B.D.F	It's Olympic Trials time so lets celebrate with a little speed! Swimmers progress through a Build, Descend, Fast set in this workout.	3900	Speed	Chris Card	3211
287	Broken IMs and Drill	Swimmers focus on IM training with broken swims and lots of drill to reinforce perfect technique.	3700	IM	Chris Card	3995
288	1 Hundys	Some 1 Hundys	2700	Stroke - Freestyle	Caleb Irvin	3110
289	Longer Distance - 2 Hundys	2 Hundys	2700	Distance Freestyle	Caleb Irvin	3764
290	Ladder	Up then down	3100	Sprint Freestyle	Caleb Irvin	3624
291	Build Set	Not too bad	2650	Sprint Freestyle	Caleb Irvin	3331
292	easy	.	150	Other	robotunicr0n	2310
293	Easy	basic workout i did recently	150	Other	robotunicr0n	2764
294	Tempo Training	In this workout we focus on tempo training. Swimmers will complete sets designed to get their arms and legs moving fast.	2750	Speed	Chris Card	4016
295	Masters' Endurance Freestyle	We work on a bit of pacing and endurance in this practice.	5200	Endurance	Chris Card	3257
296	Micro Swim Workout # 11	In this MSW we focus on leg power by performing an "As Fast As Possible" kick set.	600	Endurance	Chris Card	2667
297	Gemini Freestyle	This workout mixes distance and sprint sets to create a multi-discipline practice.	4350	Other	Chris Card	2973
298	Beginner Fitness Swimmer Workout #26	Swimmers blast through the water in this aggressive freestyle workout.	2500	Speed	Chris Card	3016
299	Stroke and Kick Speed Work	This workout provides swimmers the opportunity to work on building strokes speed and kicking speed. Swimmers are encouraged to work on all the strokes instead of just focusing on their primary stroke.	3400	Speed	Chris Card	3443
300	Endurance Freestyle	This freestyle workout focuses on endurance training.	4300	Endurance	Chris Card	3416
301	Beginner Fitness Swimmer Workout #25	We focus on stroke work and speed in this BFS workout.	2400	Stroke	Chris Card	3209
302	Micro Swim Workout #10	Micro Swim Workout #10: Swim/Kick/Sprint	550	Speed	Chris Card	2311
303	Freestyle Slope Practice	As the distance decreases the speed increases in this freestyle workout.	3900	Other	Chris Card	2647
304	Sprint Friday	It's almost the weekend so put in one more good practice to keep those engines revved.	3900	Speed	Chris Card	2923
305	Basic Freestyle 100s Workout	This is a great basic swimming workout for freestyle that progresses the swimmer through warm up, warm up sets, kicking, drill, and a solid aerobic set.	3250	Stroke - Freestyle	Chris Card	3268
306	Race Strategy Conditioning	In this workout swimmers start to learn how to feels to swim a basic race strategy. Throughout the course of the workout swimmers will engage in build ups to as fast as possible swimming. This simulates the feeling of effort expanded to maintain even splits over the course of a swim. Swimmers will begin to learn to naturally build into the end of a race instead of starting out at 100% and dying off quickly.	4550	Endurance	Chris Card	3389
307	"Toughen Up" Stroke Practice	This practice features a deceptively hard main set where swimmers must maintain near top speed for 25X50s with only shorts recovery swims between rounds.	4000	Stroke	Chris Card	3311
308	Explosive Circuit Freestyle	This workout puts a good amount to yards/meters on a swimmer while still allowing them to practice swimming explosively. A good workout for a mid-season practice where maintaining endurance while building strength is the focus.	6500	Other	Chris Card	3334
309	Micro Swim Workout #9	In this very simplistic Micro Swim Workout we work on endurance by doing low intensity, but low rest 25 yard swims. Try to complete the entire main set without taking more than 5 seconds rest after each 25. For advanced swimmers - increase the intensity to 90-95%, do your choice of stroke, but keep the 5 second rest interval the same.	600	Endurance	Chris Card	2999
310	Beginner Fitness Swimmer Workout #24	Super fast sprint with active recovery. Perfect for speed demons.	2300	Speed	Chris Card	3315
311	4x400m set	4x400m set	4000	IM	kadriansens	3011
312	Rugged Stroke - Freestyle	This stroke workout doesn't pull any punches.	3600	Stroke - Freestyle	Chris Card	3052
313	Rugged Stroke - Breaststroke	This stroke workout doesn't pull any punches.	3600	Stroke - Breaststroke	Chris Card	3248
314	Rugged Stroke - Backstroke	This stroke workout doesn't pull any punches.	3600	Stroke - Backstroke	Chris Card	2985
315	Rugged Stroke - Butterfly	This stroke workout doesn't pull any punches.	3600	Stroke - Butterfly	Chris Card	3224
316	Down the pyramid	Reverse pyramid of sprint. Freestyle can be replace by other stroke in the main set.	4000	Sprint Freestyle	jakubk	3468
317	We all like 400 IM!	400 IM for everyone	6000	IM	jakubk	3599
318	Balanced Freestyle	This workout has a nice balance of endurance and sprint freestyle repetitions.	4300	Other	Chris Card	2720
319	Freestyle Speed Work	Swimmers work on building speed during this freestyle workout.	3850	Speed	Chris Card	3010
320	Drop Out Swim - 200s	See how far you can make it during the 200 drop out set. Once you miss an interval you're done. Try to complete all of the 200s	5250	Speed	Chris Card	2848
321	Beginner Fitness Swimmer Workout #23	In this BFS workout swimmers train to get a little pep in their stroke(s) by increasing intensity, speed, and recovery time as they decrease distance.	2300	Speed	Chris Card	2831
322	Short and sweet	Sprint work at maximum effort.	1600	Sprint Freestyle	Joshua Alexander	3539
323	Freestyle Pace Work - Enhanced Edition	This practice focuses on finding a pace and holding it over various distances. A bit of active recovery and sprints at the end are thrown in for good measure	5300	Endurance	Chris Card	2740
324	Iron IM	IM swimmers are tough, which is why they require tough practices. Forge yourself with this Iron IM workout.	8400	IM	Chris Card	2740
325	Micro Swim Workout #8	In this iteration of the Micro Swim Workout series, swimmers perform a classic speed pyramid set where they start slow, gradually build up to a fast pace, and then slow back down again. This type of workout allows swimmers to practice fast swimming while also helping them develop a nice range of speeds from easy warm-up/warm-down swims, to fast sprint swims.	800	Speed	Chris Card	2822
326	Winter Weather Workout - Butterfly	Snowy weather is perfect for swimming. Don't ask us why. Get your temperature up with this Butterfly workout, and maybe treat yourself with some hot chocolate after.	4000	Stroke - Butterfly	Chris Card	3040
327	Winter Weather Workout - Backstroke	Snowy weather is perfect for swimming. Don't ask us why. Get your temperature up with this Backstroke workout, and maybe treat yourself with some hot chocolate after.	4000	Stroke - Backstroke	Chris Card	2916
328	Winter Weather Workout - Breaststroke	Snowy weather is perfect for swimming. Don't ask us why. Get your temperature up with this Breaststroke workout, and maybe treat yourself with some hot chocolate after.	4000	Stroke - Breaststroke	Chris Card	2962
329	Winter Weather Workout - Freestyle	Snowy weather is perfect for swimming. Don't ask us why. Get your temperature up with this Freestyle workout, and maybe treat yourself with some hot chocolate after.	4000	Stroke - Freestyle	Chris Card	3046
330	Aerobic Freestyle Light	This workout features mixed aerobic condition to help improve stamina in the pool. This is a reworking of our Aerobic Freestyle Delight practice aimed and is aimed at intermediate swimmers.	2500	Endurance	Chris Card	4083
331	15 Second Overdrill	A favorite of my high school coach, this is a fun ladder set that is modifiable for pace work, whether for sprinters or distance swimmers. The set is meant to start with a 30 second 25 free. For every 25 that is added, 15 seconds is added to the clock to make the next 25. The yardage of each repetition increases by 25 until you reach a 200 free on the 2:15. Once you reach the 200, you go back down the set immediately, reducing the repetition by 25 yard until you reach the the 25 on the 30. The	1800	Endurance	Matt R.	3704
332	Super Freestyle Overswim Training	Overswim training requires swimmers to maintain a standard distance pace (ie - 100/200) for extra distance (125/250). The goal is to train the swimmer to maintain speed and stroke rate through the end of a race. Overswims should be done in moderation so that the swimmer does not subconsciously adjust their pace to the longer distance.	6300	Endurance	Chris Card	3340
333	Beginner Fitness Swimmer Workout #22	Descend is the name of the game in this Freestyle practice. Get up and get going!	2800	Stroke - Freestyle	Chris Card	3094
334	Turn and Burn: A Sprinter's Workout	A fun sprint workout that will spike your heart rate and hammer your muscles.	3950	Sprint Freestyle	Chris Card	3275
335	Strong Finish Freestyle	Train your ability to finish a race strong with this freestyle workout.	5100	Stroke - Freestyle	Chris Card	2932
336	Micro Swim Workout #7	Get a little pep in your stroke with this speedy workout.	500	Speed	Chris Card	2571
337	Sprinters Paradise	A set to really engage the fast twitch fibres.	2350	Sprint Freestyle	Joshua Alexander	3931
338	Masters' Sprinter Final Taper	Here's a good workout for a final Taper practice for sprinters at the Masters' level.	1950	Speed	Chris Card	4431
339	Masters IM/Stroke Workout	Work on IM or your favorite stroke(s) will this Masters level workout.	3350	Stroke	Chris Card	3155
340	Beginner Fitness Swimmer Workout # 21	Train your speed with this workout.	2600	Speed	Chris Card	2894
341	Everyday Freestyle	This balanced freestyle workout offers a bit of everything and servers as a good "default" workout if you need something quick.	2300	Stroke - Freestyle	Chris Card	4115
342	Distance Freestyle - 1000 For Time	This distance freestyle workout culminates with a 1000 for time. Test yourself.	8300	Distance Freestyle	Chris Card	3054
343	Micro Swim Workout #6	A descend freestyle practice with a mix of kick and drill.	600	Other	Chris Card	2745
344	4k Freestyle Turkey Burner	Burn off that Christmas Turkey/Ham with this 4k freestyle workout!	4000	Stroke - Freestyle	Chris Card	4005
345	Mid Distance Endurance Freestyle	Challenge your aerobic endurance capacity with this freestyle workout.	5500	Endurance	Chris Card	3506
346	Stroke Endurance and Drills	In this workout swimmers focus on their choice of stroke and do a blend of endurance sets and drill sets. For the drill sets feel free to choose from the following excellent drill resource: http://www.mvm.org/workouts-drills.php	3600	Stroke	Chris Card	3223
347	Beginner Fitness Swimmer Workout #20	In the 20th BFS workout we're focusing completely on endurance. Push your boundaries.	1800	Endurance	Chris Card	3985
348	Micro Swim Workout #5	50/50 Split of swimming and kicking. Intensity builds over the course of the workout to allow swimmers to build a bit of speed.	600	Other	Chris Card	2542
349	3k Basic Freestyle	This basic 3,000 yd/m freestyle workout covers all of the essential elements of a workout in one tight package.	3000	Speed	Chris Card	4172
350	Low Rest Intensity Freestyle	Instead of allowing swimmers the typical rest of a speed focus workout, this workout makes swimmers swim fast with little rest. Enjoy!	5000	Stroke - Freestyle	Chris Card	2883
351	Sprint Freestyle	This sprint freestyle workout mixes in some breath control sets in order to increase lung capacity and promote an even stroke.	3750	Speed	Chris Card	3702
352	IM Technique/Sprint Workout	In this fun IM workout swimmers alternate between drill/technique sets and sprint sets.	5000	IM	Chris Card	4331
353	Beginner Fitness Swimmer Workout #19	In this BFS workout swimmers execute a classic downhill freestyle set where speed increases as distance decreases.	1650	Other	Chris Card	3105
354	Micro Swim Workout #4	In this MSW swimmers progress through a Drill, Swim, Sprint freestyle set. The goal of this set is to maintain good technique while swimming fast.	500	Other	Chris Card	2703
355	Stroke Sprint	Build speed in your favorite stroke with this high intensity workout	4000	Speed	Chris Card	2923
356	Breaststroke/freestyle high Aerobic	Great for new swimmers and masters. A good conditioning workout that won't kill you	1600	Endurance	TIM FASANO	4961
357	Short sprint training	I hate 100's. work hard on shorter distance to carry you over.	1650	Sprint Freestyle	TIM FASANO	3565
358	50 and 100 freestyle training	Building stroke length, speed, and endurance	1650	Sprint Freestyle	TIM FASANO	4958
359	Micro Workout Series #3	In this MWS workout swimmers transition from nice relaxed drills to super fast sprints!	700	Other	Chris Card	2583
360	Threshold Endurance	In this workout swimmers must maintain a high threshold effort in order to build endurance.	6800	Endurance	Chris Card	4493
361	Broken 200s	Get your speed on with this broken 200 workout.	3900	Speed	Chris Card	5313
362	Stroke Tempo Training	Stroke Tempo is an incredibly important aspect of swimming. Too fast and you spin your wheels, too slow and you'll be left in the dust. In this workout swimmers work on achieving a high stroke tempo, and then applying that stroke tempo to "as fast as possible" 50s at the end of the workout.	3700	Speed	Chris Card	4976
363	Micro Workout Series #2	This MWS workout focuses on kicking and sprinting	800	Other	Chris Card	2662
364	Beginner Fitness Swimmer Workout #18	In this BFS workout we work on Building speed and Breath Control.	1750	Other	Chris Card	3221
365	Progression 300s	In this meat and potatoes workout swimmers complete a speed progression 300s set.	4500	Endurance	Chris Card	3366
366	Downhill Freestyle	In this workout's main set swimmers build speed as they decrease yardage - kind of like when you were learning to ride a bike as a kid and forgot how to work the breaks.	6300	Other	Chris Card	2951
367	Micro Workout Series #1	This is the first in our series of Micro Swim Workouts! These workouts are designed for individuals who are brand spanking new to swimming and experienced swimmers who have very limited pool time.	800	Other	Chris Card	2944
368	Race Time Simulation	After some traditional warm up and endurance sets, this practice turns into full race mode where swimmers are asked to perform at 100% effort and given the rest necessary to do so.	4150	Speed	Chris Card	2996
369	Beginner Fitness Swimmer Workout # 17	In this BFS workout swimmers focus on "Build Up" sets which help improve a swimmer's ability to regulate their speed during the course of workouts.	1550	Other	Chris Card	2951
370	Straight Up Endurance	This workout is a straight up, mid season endurance workout.	8700	Endurance	Chris Card	3007
371	Mule 50s	Why "mule"? Because swimmers will have to be as stubborn as one to hold perfect technique throughout this workout's main set.	3700	Speed	Chris Card	2924
372	Front Loaded Pyramid Freestyle	In this endurance workout swimmers progress through a front loaded pyramid. On the way up swimmers should simply work on maintaining technique and stroke tempo throughout the reps. On the way down swimmers should work on increasing speed as the distances drop off.	7000	Endurance	Chris Card	3805
373	Beginner Fitness Swimmer Workout #16	In this workout swimmers learn how to transition for swimming with long, smooth strokes to sprinting. This skill is important to develop as it allows swimmers to dial up or down their intensity as a race progresses instead of being stuck in one pace.	1400	Speed	Chris Card	3187
374	2000 Goal Set	In this workout swimmers aim to maintain a specific goal pace over the course of 20X100s.	4500	Endurance	Chris Card	2839
375	Stroke Work - Freestyle	This stroke workout moves swimmers from drills, to technique focused work, to sprints.	3800	Stroke - Freestyle	Chris Card	3219
376	Stroke Work - Breaststroke	This stroke workout moves swimmers from drills, to technique focused work, to sprints.	3800	Stroke - Breaststroke	Chris Card	3520
377	Stroke Work - Backstroke	This stroke workout moves swimmers from drills, to technique focused work, to sprints.	3800	Stroke - Backstroke	Chris Card	3795
378	Stroke Work - Butterfly	This stroke workout moves swimmers from drills, to technique focused work, to sprints.	3800	Stroke - Butterfly	Chris Card	4037
379	Intense Build	This workout features an intense main set that will push swimmers to the limit of their endurance.	3900	Speed	Chris Card	3646
380	Stroke Speed Workout	This workout focuses on building speed. Swimmers may choose any stroke they want for the main set, and can switch strokes each round.	3900	Speed	Chris Card	2896
381	Masters Basic Endurance	This workout represents a basic, no frills, endurance workout appropriate for masters swimmers.	4400	Endurance	Chris Card	3380
382	Beginner Fitness Swimmer Workout #15	This workout focuses on kicking and building speed.	1400	Speed	Chris Card	2965
383	Swim #2	Just a swim	5200	Other	Fish_Out_Of_Water	2752
384	200 Pace Training	In this workout swimmers focus on hitting and maintaining their optimal 200 pace.	6000	Endurance	Chris Card	4525
385	10k Saturday!	Have you ever just wanted to swim all day? Well here you go! Drills used: http://pastebin.com/E6kbcVur	10000	Endurance	coachscott	3211
386	I.M. Legend	A great free/IM workout. Do you see the pattern?	3300	IM	coachscott	3787
387	55 50s	It's all 50s, but that doesn't mean it'll be easy! Drills used: http://pastebin.com/ZB0k3YBR	2750	Distance Freestyle	coachscott	3648
388	The Drill Sargent	Circuit #2 is for stroke work. Circuit #3 should be a workout. Drills Used: http://pastebin.com/zKeyCgyV	3100	Stroke - Freestyle	coachscott	3135
389	Factor 500	This set is a bunch of broken 500 in all different ways. I originally swam this butterfly holding 20 second 25s on the 30 second interval. That pattern goes for all distances (swimming 100s on 2:00 holding 1:20). Pick one stroke, don't do freestyle, and swim it the whole time. Hate how anything longer than a 50 fly hurts? Fly it. Suck at kicking? Kick it. Is your backstroke only good for cool down? Do it on your back. Wanna get faster? Race it.	3700	Stroke	coachscott	2999
390	Getting a Baseline...	This is great if you took any time off away from the pool. It's not too hard and it'll show you what you can do.	3050	Stroke - Freestyle	coachscott	3093
391	Beginner Fitness Swimmer Workout #14	In this B.F.S workout swimmers work on building speed by completing build up sets, kick, sets, breath control sets, and target pace sets.	1600	Speed	Chris Card	2981
392	Mixed Endurance/Speed Workout - Freestyle	In this workout swimmers switch back and forth between endurance and speed work.	3900	Other	Chris Card	2628
393	Fast 75s, Because Eww 100s	A bit of a fun speed workout for you today. Fast 75s, because nobody likes doing fast 100s! Enjoy!	3700	Speed	Chris Card	2795
394	Mid-Distance Pace Work	In this workout swimmers focus on locking in their mid-distance freestyle pace.	4850	Distance Freestyle	Chris Card	3751
395	Sprint Freestyle Training	In this workout swimmers focus on attaining top speed.	4700	Speed	Chris Card	3719
396	Endurance Pyramid	In this workout swimmers focus on endurance training and a bit of pace work. The main set is a free style pyramid where swimmers go from 100s to a 400 and back. During the set swimmers focus on pace work and try to make the downward side of the pyramid faster than the upwards side.	4400	Endurance	Chris Card	3777
397	Beginner Fitness Swimmer Workout #13	In this BFS workout we mix endurance and speed work in order to give you a total swimming workout.	1400	Other	Chris Card	3381
398	Total Freestyle	This workout incorporates both speed and endurance work to provide a total freestyle workout.	3900	Other	Chris Card	2661
399	Speed Lovers' Workout - Any Stroke	This workout focuses on building speed. Appropriate for any stroke.	4000	Speed	Chris Card	3921
400	Long Sprint Freestyle Endurance	This workout focuses on "long sprints" or 200 events. Swimmers challenge their endurance and enter anaerobic energy zones by swimming fast 200 repeats intertwined with kick sets.	4900	Endurance	Chris Card	3671
401	Collegiate IM Practice	Step up your IM game with this collegiate level IM workout.	6200	IM	Chris Card	3130
402	Swim #1	Something something swim	5100	Endurance	Fish_Out_Of_Water	2918
403	4th, 5th, and 6th Gear	In this endurance workout swimmers improve their aerobic conditioning while learning how to increase speed over the course of a swim.	4100	Endurance	Chris Card	3141
404	Speed Day 75s	Swimmers focus on speed during this workout featuring an intense 75 set.	3900	Speed	Chris Card	3168
405	Anti-Boredom Endurance Traning	Sometimes endurance training is boring. You have to do long repeats to put in yards without switching things up. Often you'll sing the same song in your head over and over. Not so in this workout!! Train your endurance without dying from boredom - do this workout.	4650	Endurance	Chris Card	3681
406	Mixed Endurance/Speed Workout - Choice Stroke	This workout blends endurance and speed work. Swimmers may choose their stroke during the sets, and switch after each distance if they want.	4000	Other	Chris Card	3330
407	Beginner Fitness Swimmer Workout #12	In this BFS workout swimmers work to build their fast twitch muscles and increase their stroke tempo. Swimmers should note that while we are training "super fast arms" in practice, during an actual race our stroke tempo (the rate at which we pull), will be a touch slower than what we are practicing here.	1300	Speed	Chris Card	3643
408	Breakouts and Fast Arms	In this workout swimmers practice start/turn breakouts, and sprinting with high stroke tempo. Swimmers should typically overshoot their goal tempo by a slight margin simply to train their fast twitch muscles to sustain a high rate of movement over an extended period of time. If coached, swimmers should be told the goal of the high tempo sets so do not mistake this type of training for racing goal tempo.	3800	Speed	Chris Card	3814
409	Breath Control Speed Work	In this workout swimmers focus on swimming at speed, and working on breath control and alternate side breathing.	3850	Speed	Chris Card	4724
410	200 Freestyle Pace Work	In this practice swimmers work on locking down the feel of pacing a 200 freestyle.	4950	Endurance	Chris Card	5257
411	Mixed Technique Workout	This workout mixes technique focused sets with moderate speed sets. Swimmers should work to maintain good technique at speed.	3600	Other	Chris Card	4753
412	Broken 200 Stroke Speed Work	In this workout we focus on stroke speed. The practice peaks with 3 broken 200s where the swimmer tries to get their best 200 time after adding the 4X50s together.	4050	Stroke	Chris Card	3304
413	Tough Swimmer 500 Challenge	In this tough swimmer practice, swimmers must work their way through the 3000 main set of 6X500 descend. The last 500 is for time, meaning swimmers should give it everything they've got left.	5250	Endurance	Chris Card	3075
414	East Bound and Down - Speed	"Keep your foot hard on the peddle, son never mind them brakes, let it all hang out 'cause we've got a run to make."	5400	Speed	Chris Card	2894
415	Wave Intensity	In this workout we build the intensity in waves.	3904	Other	Chris Card	2690
416	Active Recovery Speed Training	In this speed workout we have swimmers actively recovery instead of giving them straight rest. This places a bit more stress on the swimmer than a usual speed workout. This workout is good for training speed mid-season when yardage should still be high.	4000	Speed	Chris Card	10659
417	Endurance with Bursts of Speed	This is primarily an endurance focused workout, however, we liven things up with bursts of speed throughout.	4300	Endurance	Chris Card	3005
418	Breath Control	In this workout we focus on breath control and bilateral breathing	4000	Endurance	Chris Card	5889
419	Atypical Endurance Freestyle	We shake up this endurance freestyle workout with some atypical set requirements.	4300	Endurance	Chris Card	2798
420	Funday 50s	Sometimes you just want a great workout without having to do 300 repeats. Enter fast 50s with low rest. Get your blood pumping with this intense, but fun workout.	3900	Speed	Chris Card	2633
421	Momentum	This workout focuses primarily on building into the finish of races.	6300	Endurance	Chris Card	2813
422	Taper Speed Workout	This workout is designed to dial in speed during the later part of taper. Swimmers should get plenty of rest on the sprints and work on nice even paced swims during the longer distances.	3900	Speed	Chris Card	3804
423	By the Power of Grayskull	This stroke workout blends drill and sprint to help reinforce proper technique at race speeds. You'll have to be a real He-Man/She-Ra to complete the last 150 sprint with awesome technique!	3800	Stroke	Chris Card	3000
424	Endurance Freestyle	In this endurance freestyle workout we put in the distance for our longer races. To keep things interesting we spice up typical sets by placing emphasis on different portions of each repetition.	4550	Endurance	Chris Card	3056
425	50/50 IM	In this IM workout we spend the first half working on endurance and the second half working on speed. Coincidentally the total distance for this workout is 5050. Sometimes the stars just align.	5050	IM	Chris Card	3198
426	Endurance Speed Mix	This workout straddles the line between an endurance workout and a speed workout. As such it will improve your strength while improving your aerobic conditioning.	3850	Other	Chris Card	2624
427	Easy Technique - Freestyle Variant	In this workout we worry less about pure speed, and more about perfect technique. Swimmers integrate drills with swim sets to practice and then immediately apply perfect technique.	4000	Stroke - Freestyle	Chris Card	3286
428	Easy Technique - Breaststroke Variant	In this workout we worry less about pure speed, and more about perfect technique. Swimmers integrate drills with swim sets to practice and then immediately apply perfect technique.	4000	Stroke - Breaststroke	Chris Card	3713
429	Easy Technique - Backstroke Variant	In this workout we worry less about pure speed, and more about perfect technique. Swimmers integrate drills with swim sets to practice and then immediately apply perfect technique.	4000	Stroke - Backstroke	Chris Card	4021
430	Easy Technique - Butterfly Variant	In this workout we worry less about pure speed, and more about perfect technique. Swimmers integrate drills with swim sets to practice and then immediately apply perfect technique.	4000	Stroke - Butterfly	Chris Card	4147
431	Negative Split Training	In this workout swimmers will develop the ability to more evenly split their races by focusing on negative splitting this workout's sets.	4300	Endurance	Chris Card	6229
432	Fast, Faster, Fastest	In this speed workout we increase intensity as we decrease yardage throughout the course of the practice.	3800	Speed	Chris Card	3170
433	Masters Endurance Freestyle	This endurance freestyle workout was designed for the Wellesley Masters Swimming team.	4350	Endurance	Chris Card	3193
434	IM Pyramid Workout	This workout provides a good mix of drill, kick, and swim for IM swimmers.	5200	IM	Chris Card	4940
435	Ladder Repeats	In this endurance workout swimmers repeat ladders to increase strength and conditioning.	4700	Endurance	Chris Card	5218
436	Acceleration Training	This workout focuses and speed and ends with acceleration training.	3700	Speed	Chris Card	3252
437	Mid-Distance Freestyle	This workout is geared towards mid-distance freestylers.	6100	Endurance	Chris Card	5353
438	Beginner Fitness Swimmer Workout #11	In this BFS workout we make super sets out of swimming and kicking in order to get in a great full body workout.	1850	Other	Chris Card	2891
439	Splice Swimming	This workout is great for swimmers who get bored easily. Stay engaged and motivated by constantly switching what you are doing within these sets.	3900	Other	Chris Card	2693
440	Woven Speed Sets	The theme of this workout is intertwined drills, kicking, and swimming. We take an atypical approach to sets by mixing everything together which keeps the swimmer engaged and thinking.	3700	Speed	Chris Card	2734
441	Distance Pace Work	Take control of your distance swims by learning how to properly pace in this workout.	4300	Distance Freestyle	Chris Card	3697
442	Tough Swimmer 100 Challenge	In this tough swimmer challenge complete 20X100s freestyle, trying to descend their average time in blocks of 5.	5000	Endurance	Chris Card	3288
443	Speedtown, USA	Let it all hang out with this speed packed workout.	3400	Speed	Chris Card	3108
444	Half-Way Pyramid	This workout is a traditional pyramid with a twist: on the way down swimmers only do 1 rep of each distance, however, the intensity picks up as they go!	4300	Endurance	Chris Card	3111
445	Cat's Cradel v2 - Stroke	In this workout we blend kick and swim sets together to provide an engaging and effective workout. This workout is aimed at practicing strokes other than freestyle - though freestyle is perfectly acceptable.	4000	Stroke	Chris Card	2800
446	Cat's Cradle Freestyle	In this workout we blend drill and swim sets together to provide an engaging and effective workout.	3650	Other	Chris Card	2627
447	Race Pacing	Swimmers practice pace work by maintaining even paced swims at high effort.	4100	Endurance	Chris Card	2916
448	Fun and Fast	For when you need a good workout, but want it to be fun.	3800	Speed	Chris Card	3196
449	Lucky Number 4	In this workout swimmers complete a set of 100s where every 4th 100 is fast.	4700	Endurance	Chris Card	2721
450	Drill Focused Freestyle	In this workout swimmers practice alternating freestyle drills with swims. Swimmers should focus on incorporating the technique they practice during drills into the swimming sets.	3900	Stroke - Freestyle	Chris Card	2979
451	Broken IMs	In this workout swimmers break apart the IM to focus on individual strokes at a time.	4700	IM	Chris Card	3828
452	Dueling Dragons	In this workout swimmers complete both endurance and speed work in the same set.	3950	Other	Chris Card	2798
453	Beginner Fitness Swimmer Workout #10	In this BFS series workout we work the major aspects of swimming: drill, kick, and full stroke. We also challenge our endurance conditioning by swimming fast with little rest.	1700	Other	Chris Card	3383
454	Thundercats HOOOO	This workout, much like the Thundercats cartoon, is a classic. No nonsense endurance work will help conditioning; descending sets will build power. Channel your inner Thundercat and get to work!	5000	Endurance	Chris Card	4200
455	Stroke Speed	This stroke workout will help build both strength and speed.	3950	Speed	Chris Card	3155
456	200s Endurance Freestyle	200s are the name of the game in this endurance (aerobic based) workout.	4100	Endurance	Chris Card	2764
457	B.D.F Endurance	Build. Descend. Fast. Endurance Freestyle.	4700	Endurance	Chris Card	2698
458	Gone in 60 Seconds	This workout is all about building speed. Workout ends with 50s sprint as fast as possible with 60 seconds rest.	3800	Speed	Chris Card	2701
459	Tough Swimmer 600 Challenge	Our second in the Tough Swimmer series.	5900	Distance Freestyle	Chris Card	3175
460	Intensity	This workout classifies as more of an endurance workout than a speed workout, however, swimmers are asked to maintain a high level of intensity throughout the practice. Perfect for a Friday swim before a few days rest.	4400	Endurance	Chris Card	2917
461	Beginner Fitness Swimmer Workout #9	In this BFS Workout we focus on building speed and kicking.	1700	Speed	Chris Card	3359
462	Speed Demons	This workout builds and hones speed.	3800	Speed	Chris Card	2754
463	Blender	This workout mixes high intensity intervals with kick and drill sets so that swimmers continue to work during their "rest" and are forced to complete skill sets while fatigued.	4800	Endurance	Chris Card	2844
464	All-Around IM	This all around IM workout focuses on stroke turns, changing tempos, and stroke strength.	6800	IM	Chris Card	2848
465	Freestyle Endurance	This is a generic endurance focused workout.	3900	Endurance	Chris Card	3512
466	Tough Swimmer 200 Challenge	Sometimes swimming is a slog and you have to be mentally tough to stay in the game and reach your goals. This workout promotes mental toughness in it's 3000 yard main set. Swimmers are asked to descend their average 200 time over 3 rounds, but should try to descend all 15 200s. Are you tough enough?	5700	Stroke - Freestyle	Chris Card	3111
467	Technical Speed	Stroke technique is the key to being great when you'd otherwise just be good. This workout focuses on swimming with great technique while swimming fast. It is critical that swimmers maintain excellent technique at race speed in order to perform at their highest potential.	4500	Other	Chris Card	2670
468	Push it to the Max	Ever do push-ups while sprinting? Ever Want to? This workout keeps things interesting by adding a bit more work to the sprint set. Push it to the max!	3700	Speed	Chris Card	3200
469	400 Frees For Fun	During this main set swimmers try to decrease their average 400 Free time each circuit round. Bonus points for descending all the 400s.	7000	Distance Freestyle	Chris Card	3019
470	Drill, Swim, Sprint - Freestyle Variant	This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.	3500	Stroke - Freestyle	Chris Card	8334
471	Drill, Swim, Sprint - Breaststroke Variant	This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.	3500	Stroke - Breaststroke	Chris Card	6515
472	Drill, Swim, Sprint - Backstroke Variant	This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.	3500	Stroke - Backstroke	Chris Card	15741
473	Drill, Swim, Sprint - Butterfly Variant	This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.	3500	Stroke - Butterfly	Chris Card	8227
474	Mid-Season Freestyle	This practice is a typical mid-season workout where swimmers are trying to build up endurance by increasing workout length. We add in some speed work so that we work both fast and slow twitch muscles during the practice.	5650	Stroke - Freestyle	Chris Card	3018
475	50s Speed Work	During this workout swimmers build speed. Good for any stroke.	3500	Speed	Chris Card	2885
476	Beginner Fitness Swimmer Workout #8	In this BFS series workout swimmers will push themselves to complete one of the largest single sets they've done to date.	2100	Endurance	Chris Card	3468
477	Ski Slope	In this endurance training workout swimmers increase speed as they decrease yardage.	4300	Endurance	Chris Card	2751
478	The Racer's Workout	This workout is only intended for people who like to swim fast. Others need not participate.	3800	Sprint Freestyle	Chris Card	3281
479	500 For Time	This fairly innocuous aerobic workout ends in a 500 free for time, making it a good "benchmark" workout that can be done multiple times a year to chart a swimmer's progress.	5200	Endurance	Chris Card	2742
480	BLAST Training	This workout trains swimmers to blast off their turns. Periods of intense swimming mixed with EZ finishes.	3700	Speed	Chris Card	2914
481	Beginner Fitness Swimmer Workout #7	In this installment of the BFS series swimmer progress through a class stroke/freestyle set where they increase speed as they decrease the distance of each rep. Swimmers should focus on excellent technique during the first part of the main circuit, and incredible speed during the second half (keeping in mind to hold their technique as long as possible).	1850	Other	Chris Card	3364
482	The Title is the Hardest Part	This is an all around workout. It has a bit of aerobic work and a bit of anaerobic work.	4350	Other	Chris Card	3190
483	Friday Fun-day	It's been a long week for everybody. Here's a fun workout that'll tire you out, but keep your entertained!	3700	Other	Chris Card	8433
484	Stroke Strength/Speed Work	This anaerobic practice promotes increased strength and speed in the water. Swimmers are encouraged to mix in strokes throughout.	3700	Speed	Chris Card	2657
485	Freestyle Endurance Training	General Freestyle workout to promote swimming endurance.	5100	Endurance	Chris Card	3703
486	Active Recovery Sprinting	This workout utilizes active recovery between sprints to keep swimmers moving and add more stress to a strength and power focused workout.	3600	Speed	Chris Card	3152
487	Beginner Fitness Swimmer Workout #6	In this installment of the B.F.S series we ask new swimmers to alternate between slow swimming with great technique, and fast swimming. We do this so the swimmer is able to work on perfecting their stroke while still feeling like they're getting a good fitness workout in.	1650	Stroke - Freestyle	Chris Card	3440
488	Switchback	This practice mixes pace work with speed work to create an all-around workout. The "Even Paced" sets should be paced by 100 and swimmers should try to maintain the same page throughout the swim. We mix in fast 50s to disrupt the swimmers focus and rhythm making them concentrate harder on each "Even Paced" set.	3900	Other	Chris Card	2729
489	Busy Bee	This short anaerobic workout is comprised of many short distance swim interwoven into circuits. The end result is a workout where the swimmer is constantly changing energy zones, keeping the workout fluid and fun.	3500	Speed	Chris Card	2908
490	Mountain Climbing	This aerobic practice features a pyramid set where swimmers descend times on the way up, and ascend times on the way down. The middle of the set features a 300 freestyle swum as fast as possible. The switch from descending to ascending swims helps break up the typical pyramid set.	4200	Endurance	Chris Card	3111
491	All Around Stroke - Freestyle Variant	This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.	3900	Stroke - Freestyle	Chris Card	3029
492	All Around Stroke - Breaststroke Variant	This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.	3900	Stroke - Breaststroke	Chris Card	3327
493	All Around Stroke - Backstroke Variant	This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.	3900	Stroke - Backstroke	Chris Card	3716
494	All Around Stroke - Butterfly Variant	This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.	3900	Stroke - Butterfly	Chris Card	3498
495	Fast 75s	This workout is over-training for the 50 Free. Swimmers are asked to complete 75 yard/meter sprints in order to condition their bodies to swim fast well past the 50 yard mark. To finish up, swimmers preform sprint 25s in IM order.	3600	Speed	Chris Card	2714
496	The 500 Club	This distance practice is based about set of extremely fun 500s. Once the yardage portion is complete swimmers move on to a set of 50s descend to get their muscles warmed up, before finishing with 2x100s as fast as possible to really train swimming fast while fatigued.	6000	Distance Freestyle	Chris Card	3586
497	Beginner Fitness Swimmer Workout #5	Let's work on some speed! This workout focuses on "as fast as possible" swims with active recovery. It will help the swimmer get stronger while still encouraging some aerobic conditioning during the active recovery swims.	1700	Sprint Freestyle	Chris Card	3368
498	The Supernatural Workout	We've been watching a lot of Supernatural, and the action always picks up the closer we get to the end of an episode. Like Supernatural, this practice keeps picking up as you go. Unlike supernatural, the likelihood you'll run into a monster is very, very low.	4000	Other	Chris Card	2961
499	Back to School!	With the kids going back to school, it's time to get in the pool. This refreshing workout will put you right on the edge of your anaerobic work zone - building strength, speed, and also endurance!	3700	Speed	Chris Card	2932
500	Distance Freestyle Work	Main set features broken 600 swims where the swimmer is asked to maintain a higher intensity level as the broken yardage decreases.	6200	Distance Freestyle	Chris Card	3443

1

Speed Endurance

A speed endurance session for 50/100/200 freestyle swimmers. Can also be used for form strokes.

4400

Sprint Freestyle

Samarth Subramanya Rao

53

2

Varied-Pace Training

A relatively short set with more emphasis on pace awareness & altering speeds. Better results obtained when completed in a LCM pool.

5200

Distance Freestyle

Samarth Subramanya Rao

50

3

Breaststroke Speed

Some BES work alternating with some speed work. Maintain proper technique at all times along with race quality pull-outs.

4200

Stroke - Breaststroke

Samarth Subramanya Rao

40

4

Recovery Day

Easy Work for recovery day

3500

Stroke - Freestyle

G-TR41N

56

5

Butterfly Conditioning

Repetitions of varying speeds to develop pace awareness and stroke control. Training set for athletes training for the 100/200 butterfly combo.

5200

Stroke - Butterfly

Samarth Subramanya Rao

45

6

Aerobic Recovery

A recovery workout with some speed work. It helps recover between intense sessions of training. Some sprints in the end for neuromuscular activation.

4800

Other

Samarth Subramanya Rao

53

7

Legs and core

Build strength and endurance in the legs and core

50000

Other

G-TR41N

60

8

USAF PJ Swim Workout #6

Warrior Series

2000

Endurance

Coach JJ

44

9

Sea Dragons Gold Youth

counting down but not really

3850

Other

coachcarissa.30

63

10

Sea Dragons Gold Youth KAILEY

Long Distance

4900

Endurance

coachcarissa.30

58

11

Sea Dragons Silver Youth

kick, pull, swim, sprint

2150

IM

coachcarissa.30

24

12

Sea Dragons Gold

mile with additional small yardage

4250

Endurance

coachcarissa.30

39

13

January 15 - Green

Working on Breaststroke speed. Make sure you concentrate on catch, fast and strong pull, explosive kick and glide. The fast sets should not be easy breaststroke

2550

Stroke - Breaststroke

CoachLYD

90

14

January 14 - Green

Working on developing explosive breakouts.

2400

Sprint Freestyle

CoachLYD

157

15

General Aerobic Conditioner

A general aerobic conditioning workout that is good for overall development. The workout can be completed with a drag suit on for better results.

5800

Endurance

Samarth Subramanya Rao

161

16

Multiple Race Simulator

Meet warmup to be completed first. The set simulates the feeling of swimming 2 back to back events and a relay leg. Set may be modified to individual needs and requirements.

3400

Stroke

Samarth Subramanya Rao

123

17

Active Rest Butterfly

A Great workout to begin preparing for the 200m butterfly. Try to maintain technique and stroke count in the 50s. Provide maximum effort on the set of 2x50s. Start by completing one set and progress to 2 sets over a few weeks.

5100

Stroke - Butterfly

Samarth Subramanya Rao

97

18

Pre-Meet Workout

Pre-Meet workout. A combination of our meet warm-up plus. Gives the swimmers a chance to practice sprinting and the warm-up that will be used at a swim meet the next day.

3000

Other

Analisah2o

104

19

January 13 - Yellow

This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.

3400

Stroke - Butterfly

Analisah2o

95

20

January 8 - Yellow

Rounds of fast 25s and a fast 50 with some recovery swimming in between rounds. A speed kick set follows with some fast/EZ work.

3200

Sprint Freestyle

Analisah2o

95

21

Overdistance Freestyle

The target of the main set is to mix descend work with breath control and good kicking. Some tempo pulling to finish with a band, pull buoy & paddles (optional).

6400

Distance Freestyle

Samarth Subramanya Rao

60

22

Top End Speed (TES) - Work

Rounds of fast 25s and a fast 50 with some recovery swimming in between rounds. The intervals on the 25s and 50s can be adjusted to the needs of the athlete depending on the time of the season. A speed kick set follows with some fast/EZ work.

3800

Sprint Freestyle

Samarth Subramanya Rao

132

23

January 7 - Yellow

Breaststroke Conditioning As the distance drops, the pace & stroke rate must increase.

3900

Stroke - Breaststroke

Analisah2o

54

24

January 6th - Yellow

Working on distance but with longer and shorter swims.

4000

Distance Freestyle

Analisah2o

106

25

Breaststroke Conditioning

As the distance drops, the pace & stroke rate must increase. The number in the parenthesis is the ideal stroke rate for the repeat. Use Tempo Trainer for the best experience. Good race prep for 200 Breaststroke.

6100

Stroke - Breaststroke

Samarth Subramanya Rao

112

26

Aerobic Base Builder

A Mix of different intensities and strokes to build a strong base for in-season swimming preparation and endurance development. Some sprints in the end to bring in some race specific work.

6800

Endurance

Samarth Subramanya Rao

145

27

Freestyle Distance Practice

Begin with long controlled swims alternating with short fast swims. Some kick and sprinting to finish the workout. Promotes the development of Pace awareness.

7800

Distance Freestyle

Samarth Subramanya Rao

120

28

IM Endurance Repeats

Rounds of stroke-specific work alternated with IM swimming. 500 Free at the end is for time which can be recorded and used for checking progress. The better the time in the 500 Free at the end, the better the closing ability in the 400 IM.

7000

IM

Samarth Subramanya Rao

117

29

Speed Development Pyramid

Consistent fast swimming in repeats of increasing distances working in the HR Range of 180-200. The Broken 200 at the end working on BES.

5900

Stroke - Freestyle

Samarth Subramanya Rao

177

30

Swim middle distance pyramid

Middle distance workout pyramid, starting with short sprints and building distance while maintaining moderate/fast pace.

3400

Endurance

dvarnell04

167

31

Random workout copy

Sprints get harder as you tire

3200

Sprint Freestyle

coachkate

255

32

The 12 days of swimming Yellow

Merry Christmas, a little bit of everything

4075

Other

Analisah2o

230

33

Gold Youth

Christmas Break Work Out Option 3

4300

Speed

coachcarissa

207

34

Gold Youth

Christmas Break Work Out Option 2

4000

Endurance

coachcarissa

190

35

Gold Youth

Christmas Break Work Out Option 1

4300

IM

coachcarissa

201

36

Silver Youth

Christmas Break Work Out Option 3

2200

Speed

coachcarissa

189

37

Silver Youth

Christmas Break Work Out Option 2 Endurance: Free and Breast

2200

Endurance

coachcarissa

214

38

Silver Youth

Christmas Break Work Out Option 1

1850

Stroke - Freestyle

coachcarissa

193

39

December 12 - Yellow

sprint these 25s

3700

Other

Analisah2o

239

40

Meet Warm-Ups Intermediate

Warm Ups

800

Other

coachcarissa

170

41

December 5 Yellow

A good mix of endurance free with choice sprinting

3900

Endurance

Analisah2o

248

42

silver youth

Breast and free with drills, sprinting

2150

Other

coachcarissa

167

43

December 4 Yellow

Breast and free with drills, sprinting

3650

Other

Analisah2o

173

44

Silver youth

fhnghxg

2000

Other

coachcarissa

185

45

Kiefer Weekly Swim Workout: Medley Mayhem

Focus: Strengthen your IM.

3700

IM

DefeatedInk

287

46

Kiefer Swim Workout: Breaststroke and IM

Focus: Work smart, swim smart.

4300

Other

DefeatedInk

211

47

Kiefer Swim Workout: IM Accelerator

Focus: Distance per cycle recovery with medley mid-distance

3600

IM

DefeatedInk

244

48

FINIS SET OF THE WEEK: BREASTSTROKE ENDURANCE WORK

1450

Stroke - Breaststroke

DefeatedInk

238

49

FINIS SET OF THE WEEK: LEG BURNER

leg burner

2350

Other

DefeatedInk

244

50

silver youth

Breast and free with drills, sprinting, swim

1850

Other

coachcarissa

150

51

Silver youth- crazy IM

IM and choice swim and sprints

2000

IM

coachcarissa

282

52

Silver Youth-

kick, pull, swim, sprint

1900

IM

coachcarissa

268

53

November 14 - Red

Freestyle workout

2600

Sprint Freestyle

neaquatic

373

54

Silver Youth-

Warm up- Choice, kick IM, pull IM Main WO- Swim/Sprints Back/Free/Breast with 2 drills one for Breast and Back Warm down- Choice

2150

Stroke

coachcarissa

276

55

Silver Mix Up

Mixed

2800

Other

coachcarissa

383

56

Silver

sfg

900

Stroke

coachcarissa

216

57

IM workout arms

IM

6050

IM

DefeatedInk

256

58

Random workout copy: Cat's Cradle

freestyle workout

3650

Sprint Freestyle

coachkate

458

59

...free 2

freestyle

4750

Sprint Freestyle

DefeatedInk

295

60

25s

sprint these 25s

4900

Other

DefeatedInk

262

61

November 8 - Yellow

Do you like fast 50s? Of course you do!

3300

Sprint Freestyle

Analisah2o

299

62

Sprinter Final Taper

2nd to last day of taper

1850

Speed

RGaumitz

216

63

Gold-

speed im

3500

Speed

coachcarissa

247

64

Silver-Crazy IM

SWIMMING AND SPRINTING

2600

IM

coachcarissa

248

65

November 5 - Red

Develop and move through your swimming gears in this workout.

3200

Sprint Freestyle

neaquatic

292

66

November 5 - Yellow

Develop and move through your swimming gears in this workout.

4300

Sprint Freestyle

Analisah2o

271

67

Winter Weather Workout - Breaststroke

Breaststroke Build

4660

Stroke - Breaststroke

RGaumitz

278

68

The 500 Club

This distance practice is based about set of extremely fun 500s. Once the yardage portion is complete swimmers move on to a set of 50s descend to get their muscles warmed up, before finishing with 2x100s as fast as possible to really train swimming fast while fatigued.

4100

Distance Freestyle

RGaumitz

363

69

Taper Workout

TAPER

3200

Other

RGaumitz

216

70

Ambulance Set (duplicate)

Affectionately named "The Ambulance Set" by the University of Maine swim team, this workout challenges swimmers' mental and physical toughness. Usually only done once a year, probably when we were misbehaving.

5600

Sprint Freestyle

RGaumitz

404

71

Crazy IM

Mixed IM technique of swim and sprints for main workout

3600

IM

coachcarissa

335

72

Areobic Free Builder

Great Freestyle Builder

4400

Distance Freestyle

RGaumitz

504

73

IM Builder

IM Ladder designed to build endurance and mental toughness

4200

IM

RGaumitz

321

74

October 29 Red

Breaststroke, Freestyle, endurance and aerobic

2900

Endurance

neaquatic

434

75

October 29 Yellow

Breaststroke, Freestyle, endurance and aerobic

4000

Endurance

Analisah2o

261

76

October 24 Yellow

Fast 50's and 100's combined with short drill.

3200

Sprint Freestyle

Analisah2o

323

77

October 23 Yellow

Backstroke work plus overall endurance and some drylands.

3700

Stroke - Backstroke

Analisah2o

322

78

October 22 Red

This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.

2700

Stroke

neaquatic

381

79

Swim workout 4

...

5100

Stroke - Freestyle

Luke St. Amour

391

80

Casual Sunday workout

nice workout for a Sunday morning

3150

Endurance

coachkate

518

81

October 18 All groups

A fun workout of kicking and turn progression practice. The 4 x 25's listed are actually 12 1/2. Start past backstroke flags, not quite at mid-pool.

3000

Other

Analisah2o

354

82

October 16 Red

Combination of Swimming and dryland work

2625

Other

neaquatic

282

83

October 16 Yellow

Combination of Swimming and dryland work

3975

Other

Analisah2o

265

84

October 15 Yellow

IM work

3000

IM

Analisah2o

382

85

October 14 Yellow

Team building kick workout with some backstroke and Freestyle

4100

Stroke - Freestyle

Analisah2o

354

86

October 14 Red

Team building kick workout with some backstroke and Freestyle

3000

Stroke - Freestyle

neaquatic

319

87

October 14 Green

Breaststroke focused - working on kick and timing of a legal breaststroke

2300

Stroke - Breaststroke

CoachLYD

351

88

Basic Meet Warm-Up Yellow

Meet warm-up for yellow group, 1 hour warm-up

1850

Other

Analisah2o

296

89

October 10 Red

Freestyle endurance by working on technique and they applying it to the swim.

2600

Stroke - Freestyle

neaquatic

373

90

October 10 Green

Kick focused, meet prep workout

2300

Stroke - Freestyle

CoachLYD

301

91

October 9 Yellow

Sprint Free w/ Butterfly and Breaststroke

4000

Stroke

Analisah2o

348

92

October 9 Red

Sprint Free w/ Butterfly and Breaststroke

2700

Stroke

neaquatic

299

93

October 9 Green

Breaststroke and Butterfly stroke work

1951

Stroke

CoachLYD

264

94

October 8 Yellow

Working on endurance for freestyle

4500

Stroke - Freestyle

Analisah2o

434

95

October 7 Red

Freestyle kick progressions, Freestyle and IM endurance.

3150

Stroke - Freestyle

neaquatic

344

96

October 7 Green

Freestyle kick progressions, Freestyle and IM endurance.

2500

Stroke - Freestyle

CoachLYD

325

97

IM Workout #1

5 October, 2019

2250

IM

Elizabeth Parker

331

98

Workout #1

5 October 2019

1500

IM

Elizabeth Parker

306

99

October 4 Yellow

In this workout we are utilzing the Bogo boards in between sets that focus on swimming at speed, and working on breath control and alternate side breathing.

2450

Speed

Analisah2o

357

100

October 3 Yellow

Good mix of freestyle progression and stroke work

4400

Stroke - Freestyle

Analisah2o

329

101

October 3 Red

Good mix of freestyle progression and stroke work

2900

Stroke - Freestyle

neaquatic

279

102

October 3 Green

Good mix of freestyle progression and stroke work

2450

Stroke - Freestyle

CoachLYD

388

103

October 2 Red

Freestyle drill progression

3103

Stroke - Freestyle

neaquatic

292

104

4500

Mostly free, some breaststroke

4450

Other

Lindsay Stallcup

322

105

Mid Distance 9/26 Yellow

Mid distance with stroke work

4350

Other

Analisah2o

458

106

Stroke - 9/25 - Yellow

Good stroke work

3850

Stroke

CoachLYD

386

107

Butterfly - 9/24 - Green

Free, but lots of fly work

2200

Stroke - Butterfly

CoachLYD

440

108

San Ramon quickie

2700 / 1 hour

2700

Other

Lindsay Stallcup

415

109

Cardio 5000*

Corrected version

5000

Other

Lindsay Stallcup

464

110

Cardio 5000

5000 mostly free, some breaststroke

3850

Other

Lindsay Stallcup

345

111

Easy sprint and stretch

Work speed with generous recovery and rest.

3250

IM

coachkate

640

112

November 18 -Yellow

Combination of Swimming and dryland work

3600

Other

Analisah2o

122

113

September 6 Yellow

Fun Friday

3600

Stroke - Freestyle

Analisah2o

552

114

September 3 Yellow

Stroke work

3600

Stroke

Analisah2o

509

115

August 30 Yellow

IM transition, streamline, turn work

3600

Stroke

Analisah2o

450

116

IM KILLER SET (duplicate)

A LOT OF IM Sprints in transition set should be done on :50 Take your time and push through

5200

IM

coachkate

603

117

OWS Endurance

Pace work on little rest, survival .

7800

Distance Freestyle

JJ Vale

680

118

IM KILLER SET

A LOT OF IM Sprints in transition set should be done on :50 Take your time and push through

5700

IM

Morgan McGauley

1044

119

6/16/19

200p, 100p, 50p Race Prep

4600

Speed

Set_Writer

1147

120

Freestyle speed and endurance mix workout (duplicate)

A great combination of distance, mid distance, and speed work. Be sure to warm up properly, and do the 200's at the end properly to make it really count.

3100

Other

coachkate

1605

121

Freestyle speed and endurance mix workout

A great combination of distance, mid distance, and speed work. Be sure to warm up properly, and do the 200's at the end properly to make it really count.

5200

Other

uwjackson7

1126

122

Wetland workout

Our coach occasionally gives us sets he calls "Wetland workouts a mix of swimming and on land exercises. It is meant to be done continuously (non-stop) at your own pace. Usually, he has a set time (i.e. 10 min) and we have to get as many as we can done in that time.

1700

Other

AquaQueen

1019

123

Arm day

210 push ups in total. When you get to 10 left you can choose to do them in separate sets or all at once

1300

Sprint Freestyle

Roscoe Flint

982

124

Thursdays

Whatever comes to mind

2600

Stroke - Freestyle

Cassandra M Vorgang

1597

125

Bobs Easy Endurance Swim

Steady Pace work on 200's

3300

Endurance

alansi

1887

126

Hell

Last workout of Hell Week

10600

Sprint Freestyle

b3m247

1327

127

Fast Free Fun

Fast 50's and 100's combined with short drill.

3300

Sprint Freestyle

b3m247

1527

128

Quick and Easy

Shorter workout for days off

2250

Other

gautera

1346

129

Sprinter's Paradise (duplicate)

Do you like fast 50s? Of course you do!

3100

Sprint Freestyle

coachkate

1182

130

Freestyle

Free

2800

Stroke - Freestyle

jakeconnery

1170

131

Endurance Free B

Difficulty can be changed by adding or reducing the number of 150s before main set #2.

4350

Endurance

rkoswald

1339

132

3k Basic Freestyle (duplicate) (duplicate)

This basic 3,000 yd/m freestyle workout covers all of the essential elements of a workout in one tight package.

3001

Speed

jakeconnery

1046

133

Leg Destruction

hi

1000

Other

Viet Nguyen

1190

134

Warmup

Meet Warmup

1000

Other

hotchicken

884

135

Saturday Fun

Getting back in it!

2800

Stroke - Freestyle

Cassandra M Vorgang

1459

136

Easy speed (half) pyramid

Work speed with good recovery.

3000

Endurance

coachkate

1650

137

Easy speed (half) pyramid

Work speed with good recovery.

3000

Endurance

coachkate

1144

138

Aerobic Stuff

Aerobic Workout LCM Masters around 60'

3500

Endurance

Käsefloummi

1394

139

KICK Workout

Learn to love kick

4100

Endurance

coachkate

1253

140

Stealing my first workout

Trying to get back into shape

3300

Stroke - Freestyle

parrotheadnw

1299

141

Endurance Pyramid (modified)

In this workout swimmers focus on endurance training and a bit of pace work. The main set is a free style pyramid where swimmers go from 100s to a 400 and back. During the set swimmers focus on pace work and try to make the downward side of the pyramid faster than the upwards side.

4700

Endurance

rkoswald

1218

142

Sprint Taper (modified)

Good beginning of taper workout

3900

Endurance

rkoswald

924

143

Aerobic (modified)

This workout focuses on aerobic swimming.

4550

Endurance

rkoswald

1059

144

Rolling Hills Ladder (duplicate)

Repeat rounds of 100-300-100 ladders. Optional 50 between rounds.

4050

Endurance

snvreeland

1045

145

Mini Endurance +1

Mini endurance (https://www.swimworkouts.net/workouts/404) plus 150s at the beginning and 50s at the end.

4000

Endurance

rkoswald

1163

146

Mini Endurance +2

Extended version of mini endurance (https://www.swimworkouts.net/workouts/404).

4200

Endurance

rkoswald

922

147

Triple Descent

Main set: 3x400, 3x300, 3x200, 3x100, and 3x50 (optional)

4350

Endurance

rkoswald

960

148

IM and Sprint Work (duplicate)

spring break hell week day 1 sprint work mixed with some im turns and stroke drills

3200

Sprint Freestyle

coachkate

1238

149

IM and Sprint Work

spring break hell week day 1 sprint work mixed with some im turns and stroke drills

5000

Sprint Freestyle

Coach Deanna

1327

150

Endurance Pyramid -1

In this workout swimmers focus on endurance training and a bit of pace work. The main set is a free style pyramid where swimmers go from 100s to a 400 and back. During the set swimmers focus on pace work and try to make the downward side of the pyramid faster than the upwards side.

4200

Endurance

rkoswald

1014

151

Strong Finish (modified)

Strong finish

5600

Endurance

rkoswald

1056

152

Short IM Work

im work

3000

IM

Coach Deanna

1504

153

Rolling Hills Ladder

Repeat rounds of 100-300-100 ladders. Optional 50 between rounds.

4050

Endurance

rkoswald

1081

154

5, 4, 3, 2, 1

Descending lengths with kick sets between

2400

Triathlon Training

lizseidl

1906

155

Quick workout

Quick IM workout

2100

IM

coachkate

1786

156

Mid distance 18/19

Mid distance with stroke work

4750

Other

doug

1651

157

The 1500

My first try at a 1500 freestyle focused workout

1500

Other

Tyler

1446

158

Berlin Swimming District Taper Group Day 9 Wednesday, 2/13/2019

Final Day of Taper before District Champs. Just a nice short practice to stay loose

2400

Other

gfirst

1428

159

Stroke Work - Backstroke (duplicate)

This stroke workout moves swimmers from drills, to technique focused work, to sprints.

2500

Stroke - Backstroke

sadet

1506

160

Butterfly Fast Reps

Progressing from Fast 25s to 100s. The Third 100 of each round can be dive for time and can be used as a measure for improvement throughout the season. A good way to begin training for the 200 Meters/Yards Butterfly. Begin by completing one round of the main set and slowly progress to three rounds.

7000

Stroke - Butterfly

Samarth Subramanya Rao

1469

161

September 5 Yellow The 500 Club

This distance practice is based about set of extremely fun 500s. Once the yardage portion is complete swimmers move on to a set of 50s descend to get their muscles warmed up, before finishing with 2x100s as fast as possible to really train swimming fast while fatigued.

3900

Distance Freestyle

Analisah2o

434

162

No time to swim

When there's no time for a real workout

2500

Distance Freestyle

laniebancroft

2249

163

Endurance/500 Free Style

Time Intervals: For Free: 25's @ :25, 50's @ :50 and 75's @ 1:10 2 mins b/w each 500 rest For Stroke: 25's @: 30, 50's @ 1:00, 75's @ 1:25 Main Set: 1st Round: Free Regular 2nd Round: Non-Free/Stroke 3rd Round: Free with fins 4th Round:None-Free/Stroke 5th Round: Free with Pull Buoy 6th Round: Free Regular The Swim Distance pattern is as follows if not clear: 25, 50, 25, 25, 75, 50, 75, 25, 50, 25, 50, 25 Each 500 Free takes (8 mins) Each 500 Stroke takes about (9 m

4040

Distance Freestyle

Ryan Assarian

1886

164

Workout 1 - Getting back into it

First session back into swimming after taking it easy for a year.

1650

Stroke - Freestyle

Calvin

2454

165

Day 1

Triathlon training day 2

2500

Triathlon Training

nina krug

2181

166

Sprinting to the New Year! Berlin Swimming 12.26.18

Speed, speed, speed.!

5300

Sprint Freestyle

gfirst

2027

167

Monday

Endurance

3100

Endurance

S123miller

2533

168

Sprint

just trying this thing out

3000

Sprint Freestyle

Critz

2218

169

IM 1

This IM workout works on: -Transitions -Stoke Technique -Pacing

5475

IM

Set_Writer

1689

170

Sprint Free 2

Focus on going Fast and building endurance +Pull Set @ the end. Edit as needed.

5500

Sprint Freestyle

Set_Writer

1648

171

Sprint Free 1

Focus on Free sprint technique and endurance + Kick Set @ the end. Edit as needed.

5150

Sprint Freestyle

Set_Writer

1637

172

Free Endurance

Short freestyle endurance set

2000

Distance Freestyle

H2ornets

2791

173

Long Sprint Training

In this workout swimmers meld speed and endurance training by completing intense set after intense set. Fast sets should be done at a pace which just begins to cause technique breakdown. Swimmers should try to achieve PR practice times during the as fast as possible sets. Go SLOW during the slow sets, the active recovery will help flush lactic acid while boosting yardage.

3900

Speed

Chris Card

2158

174

Freestyle 100s set

Based on 30 hundreds at steady pace

4800

Distance Freestyle

Gingerswimmer

2130

175

flipturns and transitions

in this workout we focus in breakouts, flipturns and transitions

3400

Other

IvanTeran

2051

176

Broken 200 Stroke Speed Work (duplicate)

In this workout we focus on stroke speed. The practice peaks with 3 broken 200s where the swimmer tries to get their best 200 time after adding the 4X50s together.

4050

Stroke

bmwight

1924

177

Mini-Distance

Working on 200's

4450

Endurance

Ryan Assarian

2254

178

1000 Trainer

Beginner Training for 1000

3400

Distance Freestyle

iwall

1964

179

New Swimmers

Basic swim workout for people who are new the Sport of Swimming.

1150

Endurance

Kelly Mojica

2285

180

Sprint IM Off-Blocks Short Distance

Main Set= 2,000 yards The main set is 4 rounds and each round you do one of the IM stroke,

4550

IM

Ryan Assarian

1677

181

200 & 400 Practice

Practicing Longer Sprints.

5000

Sprint Freestyle

Ryan Assarian

1970

182

500 Former

Let's make a 500 freestyler out of you. Bases itself off of longer sprint sets to build power along with endurance without the usual monotony of distance sets. For all the sprinters who were forced to do 500's when no one else would. Done best with a buddy to race/pace off of.

4700

Distance Freestyle

Majoranza

2252

183

Butterfly Bulker

A brutal set inspired by my coach after he found out I was a flyer.

3700

Stroke - Butterfly

Majoranza

2050

184

150 IMs

Great workout to make you a good 100m Individual Medley swimmer. Also, it is a good practice if you want to proceed to the 200m IM.

2200

IM

David Pereira

2018

185

Long Course Sprint Freestyle

Great beginners workout for someone starting long course

5000

Sprint Freestyle

jeremy87

1553

186

Fly Back Free Workout

Great workout for all levels of swimmers

5000

Speed

jeremy87

1801

187

Jeremy's 1 hour or less

Great quick pace workouts if you are short on time

2500

Sprint Freestyle

jeremy87

2616

188

IM Short Distance

All IM. 100's, 50's and 25's.

3700

IM

Ryan Assarian

1978

189

Jeremy's Workout

Great Workout for All Swimmers

5000

Stroke

jeremy87

2021

190

Fly / Back

Fly / Back 50 Workout

2450

Stroke

Patrick Laney

1735

191

Free/Breast 50 Work

50 sprint work : breast/free

2450

Sprint Freestyle

Patrick Laney

2084

192

Very Lucky Number 12

If Number 12 is rolled and chosen you can choose workouts 1,2,3,4,6, or 12 to complete

4300

Stroke

Ryan Assarian

1796

193

Unlucky Number 11

IM stroke for first part and sprinting freestyle drills second part

3750

IM

Ryan Assarian

1620

194

Lucky Number 10

WORKING ON MULTIPLE ROUNDS OF SHORT DISTANCE FREESTYLE

4250

Distance Freestyle

Ryan Assarian

1868

195

Breath Control and Consistency

Freestyle with a small section of stroke to break up workout. Nothing in workout is overly challenging

3500

Endurance

Ryan Assarian

2397

196

Four Stroke Sprint

IM Speed Sprint. Good set before tryouts

2900

Speed

Ryan Assarian

2261

197

Lucky Number 9

Working on a Mix of Stroke and Drills. Lots of variety in set

3375

Speed

Ryan Assarian

1799

198

Very Lucky Number 7

7 doesn't divide at all into 100 clearly so this workout is all about short distances using 7 for reps

3200

IM

Ryan Assarian

1716

199

Lucky Number 6

Mix of Short Distance IM Workouts

3450

IM

Ryan Assarian

1502

200

Lucky Number 5

ENDURANCE FREESTYLE

3500

Endurance

Ryan Assarian

1983

201

Lucky Number 3

MIX OF DRILLS AND LONG FREE

3225

Other

Ryan Assarian

1468

202

Lucky Number 2

IM WORKOUT

3300

IM

Ryan Assarian

1559

203

Lucky Number 1

Endurance mainly for Freestyle but can be used to mix strokes.

4650

Endurance

Ryan Assarian

1615

204

Lucky Number 4

Works on Mix of short drills and long choice stroke

4600

Other

Ryan Assarian

1295

205

I AM IM

Distance IM

5000

Stroke

Ryan Assarian

1461

206

Lucky Number 8

Focus; Distance and Endurance Freestyle. This workout gives opportunity to work on head and arms with lots of pulling.

4600

Distance Freestyle

Ryan Assarian

1522

207

Mixed IM

Goal: Improving techniques for all strokes but primarily working on three except freestyle Stroke, Technique and Turns *Sunshine Rainbow Tokyo Drift Drill: Start at Flags, Kick for 10 sec and scull, sprint flip at deep line, flip at wall, swim back, flip at other end (total of 3 turns)

3550

IM

Ryan Assarian

1722

208

Just Keep Swimming

100x100's @ 1:30 50x50's @ 1:05

12925

Endurance

Ryan Assarian

1474

209

500 Freestyle Prep

Endurance and distance

3650

Distance Freestyle

Ryan Assarian

2033

210

Freestyle: Drills, Drills and Drills Oh My

Working on head position, and technique rather than distance. Shorter distance and slower intervals to mainly work on the technique. In circuit 3, for IM in SKIDS do 50 fly for 1st Round, 2nd Round 50 Back and so on

4000

Stroke - Freestyle

Ryan Assarian

1710

211

Pyramid (Choice Stroke)

Use any stroke or combine with others. Highest Point is 2x150's

4150

Endurance

Ryan Assarian

1798

212

Freestyle Endurance (Main Set 150's)

Main Set: 3 Rounds of 150's getting progressively harder. Main set is meant to descend throughout the round. Main Set: 150's @ 1:30 for A & B Lane; 150's @ 2:00 for C & D Lane

3875

Distance Freestyle

Ryan Assarian

1635

213

Short Distance IM

Mixed 25’s 50’s and 75’s with IM stroke. No more than 75 yds in Main set.

3150

IM

Ryan Assarian

1682

214

Summertime Swim

Super quick and easy set for the summer

1900

Other

AquaQueen

2107

215

The 12 days of swimming

This is a workout similar to the one my coach gave us during Christmas time, as the workout progressed he would sing along the next part of the song, it was so fun!

5115

Other

AquaQueen

1600

216

Basic Meet Warm-up

My swim teams basic meet warm-up, build off of this as much as you want!

2500

Other

AquaQueen

1761

217

Morning Swim

100 warmup 8 x 50 free sprint 8 x 50 breast sprint 1000 free w/ fins 100 kick board cool down

2000

Endurance

kbporter

2478

218

Morning Swim

500 mixed 1500 free w/fins 300 free w/buoy

2300

Endurance

kbporter

2088

219

Morning Swim

200 warm up 12x100 meter sprints 200 cool down

1600

Sprint Freestyle

kbporter

1938

220

Crazy Kick Set

Crazy KIck Set I did with my high school swim team.

5800

Other

Kelly Mojica

1786

221

50 and 100 Anaerobic Work

Working on building muscular and cardiovascular endurance.

6250

Endurance

Kelly Mojica

1709

222

Pyramid

50-400 prymaind up and down only stop to get your gear on then go

2300

IM

3 Soft Taco

2205

223

KICK is the name of the game

Perfect your kicks

3600

Other

Thuy Nguyen

1879

224

400s are fun

a good mix - some IM drill, lots of kicking with a timed 400. Good beginner's workout

2500

Other

swimmerin

1796

225

Week 1 Begging workout

Beginner workout

1500

Endurance

Megan Conder

2757

226

SPEED ENDURANCE

WORKOUTS FOR OPEN-WATER SWIMMING. SPEED ENDURANCE

2900

Endurance

Andy

2562

227

PULLBUOY - BW S2

PULLBUOY FOR OPEN WATER SWIMMING (Built week)

2300

Endurance

Andy

2078

228

PYRAMID!

just basic work

3000

Stroke - Freestyle

Linus

2916

229

PULL!

working on pulling

3000

Stroke - Freestyle

Linus

2404

230

IM workout

im with freestyle sprint

5100

IM

Deanna Legaspi

2462

231

Early season endurance

3200

Endurance

Jared Millar

3921

232

Free and stroke

Mix of stroke technique and freestyle

1400

Stroke

Deanna Legaspi

2914

233

Free beg mid distance/stroke

Build up beginning swimmers freestyle to build for 100 and 200.

5879

Stroke - Freestyle

doug

2351

234

All Fast All The Time

It's all about speeddddddd

4310

Sprint Freestyle

Deanna Legaspi

2721

235

500 Work

Working on pacing of the 500

3200

Distance Freestyle

gimtired

3078

236

Getting back into it

This workout is designed to help a struggling athlete get back into it.

3200

Endurance

gimtired

3402

237

Strength Builder

This set is great for building pacing control and strength. Start out conservatively on this one.

2800

Distance Freestyle

njadams

4045

238

Recovery Swim

This is a great swim to do after a harder workout, especially a hard/long AM run.

2700

Endurance

njadams

4243

239

Sprint

M

2850

Sprint Freestyle

mjchoi

2756

240

Swim Workout

Challenge yourself

3050

Speed

sadet

3084

241

Individual Medley

IM Conditioning

2300

IM

sadet

3165

242

Individual Medley

Conditioning for the IM

1800

IM

sadet

2932

243

Suspense Freestyle

Like a great horror movie, this practice has periods of eerie suspense and periods of sheer terror. Can you hold it together for the entire workout?

3900

Other

Chris Card

2834

244

Aerobic Climber Pace Work

This workout is great for building aerobic endurance and establishing a feel for pace.

3950

Endurance

Chris Card

3499

245

Quick Hitter

Here's a quick workout that will really get your heart pumping! Make the most out of limited pool time!

2706

Speed

Chris Card

3120

246

Eryn's Freestyle Mid Distance Special

Endurance and mid distance freestyle with speed work to finish

3300

Distance Freestyle

swedbergb

3958

247

Butterfly Kicker

Butterfly stroke count and dolphin kick tempo work

3800

Stroke - Butterfly

swedbergb

2896

248

Kick set # 1

Kick set #1 from http://theraceclub.com/aqua-notes/power-swim-kick-forward-motion/

2850

Other

dynamo

2612

249

High Intensity: improve your 50 and 100 freestyle

Focus on: increasing your distance/stroke and working on speed

2975

Sprint Freestyle

SACADEK

4165

250

Swim, Drill, Kick Your Butt

In typical Friday fashion here's a workout that's sure to burn off all the horrible food choices you'll make over the weekend!

3700

Speed

Chris Card

3313

251

1500 Free Breast Daily

Good daily workout for building endurance for beginner

1550

Stroke - Freestyle

Chuck Boudreaux

3097

252

Beginner upper body technique focus

Search for each drill name on YouTube. Fins, pull buoy and float required.

1600

Stroke - Freestyle

Tom Young

3510

253

Week 5-8

Workout weeks 5-8

1125

Stroke

laura_briony

3231

254

sprint

yup

5000

Sprint Freestyle

Mysandwich

3632

255

IM builder

IM rounds

3600

IM

sparpart

3688

256

Kick Set

Kick sets mixed with sprints to destroy your legs

5550

Other

Chara

3864

257

Show Me Some Pep!

In this freestyle workout swimmers go faster as distances decrease. Swimmers should concentrate on maintaining good distance per stroke on the longer distances and showing a lot of pep during the sprinting portions.

3850

Stroke - Freestyle

Chris Card

3198

258

200 pace

200 base work

4650

Sprint Freestyle

sparpart

3380

259

Race Pace Free

Race pace work

3900

Distance Freestyle

Lisa

3483

260

tough cookie

100 base 75s

3000

Speed

sparpart

3780

261

Sprint Practice

This is for all you 50.100 sprinters

2400

Sprint Freestyle

dab

3850

262

quick pace work

quick pace workout

2600

Endurance

danielgordon89

3330

263

mini endurance

Short fast mid distance freestyle workout.

3100

Endurance

danielgordon89

3387

264

freestyle swim/kick mix

mixed freestyle/kick work out

3200

Other

danielgordon89

3327

265

power hour

one of my usual one hour pre-work workouts

2900

Endurance

danielgordon89

4129

266

Breath control

This workout concentrates on breath control and consistent swimming. The swimming drills that have you counting kicks will help you develop better rhythm for your stroke. While swimming easily you should be able to kick 3 times for every 1 arm movement. Count it as if you are dancing: 1-2-3, 1-2-3, pull-2-3, pull-2-3. On the pull you are also making one kick.

1600

Stroke

Hercus Greyling

3248

267

CSS 20x100

CSS 20x100 with 15s rest

3800

Distance Freestyle

kadriansens

3356

268

General Aerobic Workout (duplicate)

This workout focuses on aerobic swimming.

1800

Endurance

sadet

4347

269

Stroke Work - Breaststroke (duplicate)

This stroke workout moves swimmers from drills, to technique focused work, to sprints.

2000

Stroke - Breaststroke

sadet

3267

270

Holiday Sprint Stress Relief

It's the holidays, which means you probably have a bit of pent up stress you need to get rid of. Never fear, we've got just the thing with this workout! By the time you're finished you'll be too tired to care about anything besides eating and sleeping. You're welcome in advance!

3900

Speed

Chris Card

3002

271

3000 tech en speed

tech first kill legs kill arms

3000

Triathlon Training

wouter

3370

272

Beginner Fitness Swimmer Workout #27

We work on high stroke tempo (fast arms) in this BFS Workout!

2750

Speed

Chris Card

2882

273

Drill, Swim, Sprint - Butterfly Variant (duplicate)

This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.

1450

Stroke - Butterfly

sadet

3495

274

Freestyle Practice

.

1650

Stroke - Freestyle

zvaligura

3607

275

Sprint Ladders and Breath Control

In this workout swimmers undertake a speed building ladder set before crushing their lungs with a breath control set.

3850

Speed

Chris Card

3690

276

Swim #5 (1.5k and chill)

Just a relaxing Sunday afternoon swimm

3800

Other

Fish_Out_Of_Water

2818

277

Swim #4 (Endurance)

In this set I did hard and long sets to work on my general fitness and endurance

5000

Endurance

Fish_Out_Of_Water

4050

278

Swim #3 (distance work)

Working on getting a better grip on the water and focusing on stroke over longer distance.

4000

Endurance

Fish_Out_Of_Water

3288

279

Fast Stroke and Kick Workout

As the name suggests, swimmers work on "getting up to speed" in their choice of stroke - broken up by kick to put a bit more stress on the legs.

3800

Stroke

Chris Card

3444

280

Endurance Building Freestyle

In this fairly traditional workout swimmers will train their endurance by completing sets which require them to swim faster and faster over the course of a set.

3900

Endurance

Chris Card

3671

281

Micro Swim Workout #7 (duplicate)

Get a little pep in your stroke with this speedy workout.

550

Speed

sadet

2732

282

Micro Swim Workout #8 (duplicate)

In this iteration of the Micro Swim Workout series, swimmers perform a classic speed pyramid set where they start slow, gradually build up to a fast pace, and then slow back down again. This type of workout allows swimmers to practice fast swimming while also helping them develop a nice range of speeds from easy warm-up/warm-down swims, to fast sprint swims.

650

Speed

sadet

2520

283

Short sprint training (duplicate)

Get those fast twitch fibres moving in ready for a 50m Sprint freestyle

1600

Sprint Freestyle

sadet

3756

284

Tempo Training (duplicate)

This is a butterfly workout to train for the 200m event. Maintain your stroke count, intervals and low heart rate.

1500

Stroke - Butterfly

sadet

3046

285

Beginner Fitness Swimmer Workout #12 (duplicate)

In this BFS workout swimmers work to build their fast twitch muscles and increase their stroke tempo. Swimmers should note that while we are training "super fast arms" in practice, during an actual race our stroke tempo (the rate at which we pull), will be a touch slower than what we are practicing here.

1200

Speed

sadet

3166

286

B.D.F

It's Olympic Trials time so lets celebrate with a little speed! Swimmers progress through a Build, Descend, Fast set in this workout.

3900

Speed

Chris Card

3211

287

Broken IMs and Drill

Swimmers focus on IM training with broken swims and lots of drill to reinforce perfect technique.

3700

IM

Chris Card

3995

288

1 Hundys

Some 1 Hundys

2700

Stroke - Freestyle

Caleb Irvin

3110

289

Longer Distance - 2 Hundys

2 Hundys

2700

Distance Freestyle

Caleb Irvin

3764

290

Ladder

Up then down

3100

Sprint Freestyle

Caleb Irvin

3624

291

Build Set

Not too bad

2650

Sprint Freestyle

Caleb Irvin

3331

292

easy

.

150

Other

robotunicr0n

2310

293

Easy

basic workout i did recently

150

Other

robotunicr0n

2764

294

Tempo Training

In this workout we focus on tempo training. Swimmers will complete sets designed to get their arms and legs moving fast.

2750

Speed

Chris Card

4016

295

Masters' Endurance Freestyle

We work on a bit of pacing and endurance in this practice.

5200

Endurance

Chris Card

3257

296

Micro Swim Workout # 11

In this MSW we focus on leg power by performing an "As Fast As Possible" kick set.

600

Endurance

Chris Card

2667

297

Gemini Freestyle

This workout mixes distance and sprint sets to create a multi-discipline practice.

4350

Other

Chris Card

2973

298

Beginner Fitness Swimmer Workout #26

Swimmers blast through the water in this aggressive freestyle workout.

2500

Speed

Chris Card

3016

299

Stroke and Kick Speed Work

This workout provides swimmers the opportunity to work on building strokes speed and kicking speed. Swimmers are encouraged to work on all the strokes instead of just focusing on their primary stroke.

3400

Speed

Chris Card

3443

300

Endurance Freestyle

This freestyle workout focuses on endurance training.

4300

Endurance

Chris Card

3416

301

Beginner Fitness Swimmer Workout #25

We focus on stroke work and speed in this BFS workout.

2400

Stroke

Chris Card

3209

302

Micro Swim Workout #10

Micro Swim Workout #10: Swim/Kick/Sprint

550

Speed

Chris Card

2311

303

Freestyle Slope Practice

As the distance decreases the speed increases in this freestyle workout.

3900

Other

Chris Card

2647

304

Sprint Friday

It's almost the weekend so put in one more good practice to keep those engines revved.

3900

Speed

Chris Card

2923

305

Basic Freestyle 100s Workout

This is a great basic swimming workout for freestyle that progresses the swimmer through warm up, warm up sets, kicking, drill, and a solid aerobic set.

3250

Stroke - Freestyle

Chris Card

3268

306

Race Strategy Conditioning

In this workout swimmers start to learn how to feels to swim a basic race strategy. Throughout the course of the workout swimmers will engage in build ups to as fast as possible swimming. This simulates the feeling of effort expanded to maintain even splits over the course of a swim. Swimmers will begin to learn to naturally build into the end of a race instead of starting out at 100% and dying off quickly.

4550

Endurance

Chris Card

3389

307

"Toughen Up" Stroke Practice

This practice features a deceptively hard main set where swimmers must maintain near top speed for 25X50s with only shorts recovery swims between rounds.

4000

Stroke

Chris Card

3311

308

Explosive Circuit Freestyle

This workout puts a good amount to yards/meters on a swimmer while still allowing them to practice swimming explosively. A good workout for a mid-season practice where maintaining endurance while building strength is the focus.

6500

Other

Chris Card

3334

309

Micro Swim Workout #9

In this very simplistic Micro Swim Workout we work on endurance by doing low intensity, but low rest 25 yard swims. Try to complete the entire main set without taking more than 5 seconds rest after each 25. For advanced swimmers - increase the intensity to 90-95%, do your choice of stroke, but keep the 5 second rest interval the same.

600

Endurance

Chris Card

2999

310

Beginner Fitness Swimmer Workout #24

Super fast sprint with active recovery. Perfect for speed demons.

2300

Speed

Chris Card

3315

311

4x400m set

4000

IM

kadriansens

3011

312

Rugged Stroke - Freestyle

This stroke workout doesn't pull any punches.

3600

Stroke - Freestyle

Chris Card

3052

313

Rugged Stroke - Breaststroke

This stroke workout doesn't pull any punches.

3600

Stroke - Breaststroke

Chris Card

3248

314

Rugged Stroke - Backstroke

This stroke workout doesn't pull any punches.

3600

Stroke - Backstroke

Chris Card

2985

315

Rugged Stroke - Butterfly

This stroke workout doesn't pull any punches.

3600

Stroke - Butterfly

Chris Card

3224

316

Down the pyramid

Reverse pyramid of sprint. Freestyle can be replace by other stroke in the main set.

4000

Sprint Freestyle

jakubk

3468

317

We all like 400 IM!

400 IM for everyone

6000

IM

jakubk

3599

318

Balanced Freestyle

This workout has a nice balance of endurance and sprint freestyle repetitions.

4300

Other

Chris Card

2720

319

Freestyle Speed Work

Swimmers work on building speed during this freestyle workout.

3850

Speed

Chris Card

3010

320

Drop Out Swim - 200s

See how far you can make it during the 200 drop out set. Once you miss an interval you're done. Try to complete all of the 200s

5250

Speed

Chris Card

2848

321

Beginner Fitness Swimmer Workout #23

In this BFS workout swimmers train to get a little pep in their stroke(s) by increasing intensity, speed, and recovery time as they decrease distance.

2300

Speed

Chris Card

2831

322

Short and sweet

Sprint work at maximum effort.

1600

Sprint Freestyle

Joshua Alexander

3539

323

Freestyle Pace Work - Enhanced Edition

This practice focuses on finding a pace and holding it over various distances. A bit of active recovery and sprints at the end are thrown in for good measure

5300

Endurance

Chris Card

2740

324

Iron IM

IM swimmers are tough, which is why they require tough practices. Forge yourself with this Iron IM workout.

8400

IM

Chris Card

2740

325

Micro Swim Workout #8

In this iteration of the Micro Swim Workout series, swimmers perform a classic speed pyramid set where they start slow, gradually build up to a fast pace, and then slow back down again. This type of workout allows swimmers to practice fast swimming while also helping them develop a nice range of speeds from easy warm-up/warm-down swims, to fast sprint swims.

800

Speed

Chris Card

2822

326

Winter Weather Workout - Butterfly

Snowy weather is perfect for swimming. Don't ask us why. Get your temperature up with this Butterfly workout, and maybe treat yourself with some hot chocolate after.

4000

Stroke - Butterfly

Chris Card

3040

327

Winter Weather Workout - Backstroke

Snowy weather is perfect for swimming. Don't ask us why. Get your temperature up with this Backstroke workout, and maybe treat yourself with some hot chocolate after.

4000

Stroke - Backstroke

Chris Card

2916

328

Winter Weather Workout - Breaststroke

Snowy weather is perfect for swimming. Don't ask us why. Get your temperature up with this Breaststroke workout, and maybe treat yourself with some hot chocolate after.

4000

Stroke - Breaststroke

Chris Card

2962

329

Winter Weather Workout - Freestyle

Snowy weather is perfect for swimming. Don't ask us why. Get your temperature up with this Freestyle workout, and maybe treat yourself with some hot chocolate after.

4000

Stroke - Freestyle

Chris Card

3046

330

Aerobic Freestyle Light

This workout features mixed aerobic condition to help improve stamina in the pool. This is a reworking of our Aerobic Freestyle Delight practice aimed and is aimed at intermediate swimmers.

2500

Endurance

Chris Card

4083

331

15 Second Overdrill

A favorite of my high school coach, this is a fun ladder set that is modifiable for pace work, whether for sprinters or distance swimmers. The set is meant to start with a 30 second 25 free. For every 25 that is added, 15 seconds is added to the clock to make the next 25. The yardage of each repetition increases by 25 until you reach a 200 free on the 2:15. Once you reach the 200, you go back down the set immediately, reducing the repetition by 25 yard until you reach the the 25 on the 30. The

1800

Endurance

Matt R.

3704

332

Super Freestyle Overswim Training

Overswim training requires swimmers to maintain a standard distance pace (ie - 100/200) for extra distance (125/250). The goal is to train the swimmer to maintain speed and stroke rate through the end of a race. Overswims should be done in moderation so that the swimmer does not subconsciously adjust their pace to the longer distance.

6300

Endurance

Chris Card

3340

333

Beginner Fitness Swimmer Workout #22

Descend is the name of the game in this Freestyle practice. Get up and get going!

2800

Stroke - Freestyle

Chris Card

3094

334

Turn and Burn: A Sprinter's Workout

A fun sprint workout that will spike your heart rate and hammer your muscles.

3950

Sprint Freestyle

Chris Card

3275

335

Strong Finish Freestyle

Train your ability to finish a race strong with this freestyle workout.

5100

Stroke - Freestyle

Chris Card

2932

336

Micro Swim Workout #7

Get a little pep in your stroke with this speedy workout.

500

Speed

Chris Card

2571

337

Sprinters Paradise

A set to really engage the fast twitch fibres.

2350

Sprint Freestyle

Joshua Alexander

3931

338

Masters' Sprinter Final Taper

Here's a good workout for a final Taper practice for sprinters at the Masters' level.

1950

Speed

Chris Card

4431

339

Masters IM/Stroke Workout

Work on IM or your favorite stroke(s) will this Masters level workout.

3350

Stroke

Chris Card

3155

340

Beginner Fitness Swimmer Workout # 21

Train your speed with this workout.

2600

Speed

Chris Card

2894

341

Everyday Freestyle

This balanced freestyle workout offers a bit of everything and servers as a good "default" workout if you need something quick.

2300

Stroke - Freestyle

Chris Card

4115

342

Distance Freestyle - 1000 For Time

This distance freestyle workout culminates with a 1000 for time. Test yourself.

8300

Distance Freestyle

Chris Card

3054

343

Micro Swim Workout #6

A descend freestyle practice with a mix of kick and drill.

600

Other

Chris Card

2745

344

4k Freestyle Turkey Burner

Burn off that Christmas Turkey/Ham with this 4k freestyle workout!

4000

Stroke - Freestyle

Chris Card

4005

345

Mid Distance Endurance Freestyle

Challenge your aerobic endurance capacity with this freestyle workout.

5500

Endurance

Chris Card

3506

346

Stroke Endurance and Drills

In this workout swimmers focus on their choice of stroke and do a blend of endurance sets and drill sets. For the drill sets feel free to choose from the following excellent drill resource: http://www.mvm.org/workouts-drills.php

3600

Stroke

Chris Card

3223

347

Beginner Fitness Swimmer Workout #20

In the 20th BFS workout we're focusing completely on endurance. Push your boundaries.

1800

Endurance

Chris Card

3985

348

Micro Swim Workout #5

50/50 Split of swimming and kicking. Intensity builds over the course of the workout to allow swimmers to build a bit of speed.

600

Other

Chris Card

2542

349

3k Basic Freestyle

This basic 3,000 yd/m freestyle workout covers all of the essential elements of a workout in one tight package.

3000

Speed

Chris Card

4172

350

Low Rest Intensity Freestyle

Instead of allowing swimmers the typical rest of a speed focus workout, this workout makes swimmers swim fast with little rest. Enjoy!

5000

Stroke - Freestyle

Chris Card

2883

351

Sprint Freestyle

This sprint freestyle workout mixes in some breath control sets in order to increase lung capacity and promote an even stroke.

3750

Speed

Chris Card

3702

352

IM Technique/Sprint Workout

In this fun IM workout swimmers alternate between drill/technique sets and sprint sets.

5000

IM

Chris Card

4331

353

Beginner Fitness Swimmer Workout #19

In this BFS workout swimmers execute a classic downhill freestyle set where speed increases as distance decreases.

1650

Other

Chris Card

3105

354

Micro Swim Workout #4

In this MSW swimmers progress through a Drill, Swim, Sprint freestyle set. The goal of this set is to maintain good technique while swimming fast.

500

Other

Chris Card

2703

355

Stroke Sprint

Build speed in your favorite stroke with this high intensity workout

4000

Speed

Chris Card

2923

356

Breaststroke/freestyle high Aerobic

Great for new swimmers and masters. A good conditioning workout that won't kill you

1600

Endurance

TIM FASANO

4961

357

Short sprint training

I hate 100's. work hard on shorter distance to carry you over.

1650

Sprint Freestyle

TIM FASANO

3565

358

50 and 100 freestyle training

Building stroke length, speed, and endurance

1650

Sprint Freestyle

TIM FASANO

4958

359

Micro Workout Series #3

In this MWS workout swimmers transition from nice relaxed drills to super fast sprints!

700

Other

Chris Card

2583

360

Threshold Endurance

In this workout swimmers must maintain a high threshold effort in order to build endurance.

6800

Endurance

Chris Card

4493

361

Broken 200s

Get your speed on with this broken 200 workout.

3900

Speed

Chris Card

5313

362

Stroke Tempo Training

Stroke Tempo is an incredibly important aspect of swimming. Too fast and you spin your wheels, too slow and you'll be left in the dust. In this workout swimmers work on achieving a high stroke tempo, and then applying that stroke tempo to "as fast as possible" 50s at the end of the workout.

3700

Speed

Chris Card

4976

363

Micro Workout Series #2

This MWS workout focuses on kicking and sprinting

800

Other

Chris Card

2662

364

Beginner Fitness Swimmer Workout #18

In this BFS workout we work on Building speed and Breath Control.

1750

Other

Chris Card

3221

365

Progression 300s

In this meat and potatoes workout swimmers complete a speed progression 300s set.

4500

Endurance

Chris Card

3366

366

Downhill Freestyle

In this workout's main set swimmers build speed as they decrease yardage - kind of like when you were learning to ride a bike as a kid and forgot how to work the breaks.

6300

Other

Chris Card

2951

367

Micro Workout Series #1

This is the first in our series of Micro Swim Workouts! These workouts are designed for individuals who are brand spanking new to swimming and experienced swimmers who have very limited pool time.

800

Other

Chris Card

2944

368

Race Time Simulation

After some traditional warm up and endurance sets, this practice turns into full race mode where swimmers are asked to perform at 100% effort and given the rest necessary to do so.

4150

Speed

Chris Card

2996

369

Beginner Fitness Swimmer Workout # 17

In this BFS workout swimmers focus on "Build Up" sets which help improve a swimmer's ability to regulate their speed during the course of workouts.

1550

Other

Chris Card

2951

370

Straight Up Endurance

This workout is a straight up, mid season endurance workout.

8700

Endurance

Chris Card

3007

371

Mule 50s

Why "mule"? Because swimmers will have to be as stubborn as one to hold perfect technique throughout this workout's main set.

3700

Speed

Chris Card

2924

372

Front Loaded Pyramid Freestyle

In this endurance workout swimmers progress through a front loaded pyramid. On the way up swimmers should simply work on maintaining technique and stroke tempo throughout the reps. On the way down swimmers should work on increasing speed as the distances drop off.

7000

Endurance

Chris Card

3805

373

Beginner Fitness Swimmer Workout #16

In this workout swimmers learn how to transition for swimming with long, smooth strokes to sprinting. This skill is important to develop as it allows swimmers to dial up or down their intensity as a race progresses instead of being stuck in one pace.

1400

Speed

Chris Card

3187

374

2000 Goal Set

In this workout swimmers aim to maintain a specific goal pace over the course of 20X100s.

4500

Endurance

Chris Card

2839

375

Stroke Work - Freestyle

This stroke workout moves swimmers from drills, to technique focused work, to sprints.

3800

Stroke - Freestyle

Chris Card

3219

376

Stroke Work - Breaststroke

This stroke workout moves swimmers from drills, to technique focused work, to sprints.

3800

Stroke - Breaststroke

Chris Card

3520

377

Stroke Work - Backstroke

This stroke workout moves swimmers from drills, to technique focused work, to sprints.

3800

Stroke - Backstroke

Chris Card

3795

378

Stroke Work - Butterfly

This stroke workout moves swimmers from drills, to technique focused work, to sprints.

3800

Stroke - Butterfly

Chris Card

4037

379

Intense Build

This workout features an intense main set that will push swimmers to the limit of their endurance.

3900

Speed

Chris Card

3646

380

Stroke Speed Workout

This workout focuses on building speed. Swimmers may choose any stroke they want for the main set, and can switch strokes each round.

3900

Speed

Chris Card

2896

381

Masters Basic Endurance

This workout represents a basic, no frills, endurance workout appropriate for masters swimmers.

4400

Endurance

Chris Card

3380

382

Beginner Fitness Swimmer Workout #15

This workout focuses on kicking and building speed.

1400

Speed

Chris Card

2965

383

Swim #2

Just a swim

5200

Other

Fish_Out_Of_Water

2752

384

200 Pace Training

In this workout swimmers focus on hitting and maintaining their optimal 200 pace.

6000

Endurance

Chris Card

4525

385

10k Saturday!

Have you ever just wanted to swim all day? Well here you go! Drills used: http://pastebin.com/E6kbcVur

10000

Endurance

coachscott

3211

386

I.M. Legend

A great free/IM workout. Do you see the pattern?

3300

IM

coachscott

3787

387

55 50s

It's all 50s, but that doesn't mean it'll be easy! Drills used: http://pastebin.com/ZB0k3YBR

2750

Distance Freestyle

coachscott

3648

388

The Drill Sargent

Circuit #2 is for stroke work. Circuit #3 should be a workout. Drills Used: http://pastebin.com/zKeyCgyV

3100

Stroke - Freestyle

coachscott

3135

389

Factor 500

This set is a bunch of broken 500 in all different ways. I originally swam this butterfly holding 20 second 25s on the 30 second interval. That pattern goes for all distances (swimming 100s on 2:00 holding 1:20). Pick one stroke, don't do freestyle, and swim it the whole time. Hate how anything longer than a 50 fly hurts? Fly it. Suck at kicking? Kick it. Is your backstroke only good for cool down? Do it on your back. Wanna get faster? Race it.

3700

Stroke

coachscott

2999

390

Getting a Baseline...

This is great if you took any time off away from the pool. It's not too hard and it'll show you what you can do.

3050

Stroke - Freestyle

coachscott

3093

391

Beginner Fitness Swimmer Workout #14

In this B.F.S workout swimmers work on building speed by completing build up sets, kick, sets, breath control sets, and target pace sets.

1600

Speed

Chris Card

2981

392

Mixed Endurance/Speed Workout - Freestyle

In this workout swimmers switch back and forth between endurance and speed work.

3900

Other

Chris Card

2628

393

Fast 75s, Because Eww 100s

A bit of a fun speed workout for you today. Fast 75s, because nobody likes doing fast 100s! Enjoy!

3700

Speed

Chris Card

2795

394

Mid-Distance Pace Work

In this workout swimmers focus on locking in their mid-distance freestyle pace.

4850

Distance Freestyle

Chris Card

3751

395

Sprint Freestyle Training

In this workout swimmers focus on attaining top speed.

4700

Speed

Chris Card

3719

396

Endurance Pyramid

In this workout swimmers focus on endurance training and a bit of pace work. The main set is a free style pyramid where swimmers go from 100s to a 400 and back. During the set swimmers focus on pace work and try to make the downward side of the pyramid faster than the upwards side.

4400

Endurance

Chris Card

3777

397

Beginner Fitness Swimmer Workout #13

In this BFS workout we mix endurance and speed work in order to give you a total swimming workout.

1400

Other

Chris Card

3381

398

Total Freestyle

This workout incorporates both speed and endurance work to provide a total freestyle workout.

3900

Other

Chris Card

2661

399

Speed Lovers' Workout - Any Stroke

This workout focuses on building speed. Appropriate for any stroke.

4000

Speed

Chris Card

3921

400

Long Sprint Freestyle Endurance

This workout focuses on "long sprints" or 200 events. Swimmers challenge their endurance and enter anaerobic energy zones by swimming fast 200 repeats intertwined with kick sets.

4900

Endurance

Chris Card

3671

401

Collegiate IM Practice

Step up your IM game with this collegiate level IM workout.

6200

IM

Chris Card

3130

402

Swim #1

Something something swim

5100

Endurance

Fish_Out_Of_Water

2918

403

4th, 5th, and 6th Gear

In this endurance workout swimmers improve their aerobic conditioning while learning how to increase speed over the course of a swim.

4100

Endurance

Chris Card

3141

404

Speed Day 75s

Swimmers focus on speed during this workout featuring an intense 75 set.

3900

Speed

Chris Card

3168

405

Anti-Boredom Endurance Traning

Sometimes endurance training is boring. You have to do long repeats to put in yards without switching things up. Often you'll sing the same song in your head over and over. Not so in this workout!! Train your endurance without dying from boredom - do this workout.

4650

Endurance

Chris Card

3681

406

Mixed Endurance/Speed Workout - Choice Stroke

This workout blends endurance and speed work. Swimmers may choose their stroke during the sets, and switch after each distance if they want.

4000

Other

Chris Card

3330

407

Beginner Fitness Swimmer Workout #12

In this BFS workout swimmers work to build their fast twitch muscles and increase their stroke tempo. Swimmers should note that while we are training "super fast arms" in practice, during an actual race our stroke tempo (the rate at which we pull), will be a touch slower than what we are practicing here.

1300

Speed

Chris Card

3643

408

Breakouts and Fast Arms

In this workout swimmers practice start/turn breakouts, and sprinting with high stroke tempo. Swimmers should typically overshoot their goal tempo by a slight margin simply to train their fast twitch muscles to sustain a high rate of movement over an extended period of time. If coached, swimmers should be told the goal of the high tempo sets so do not mistake this type of training for racing goal tempo.

3800

Speed

Chris Card

3814

409

Breath Control Speed Work

In this workout swimmers focus on swimming at speed, and working on breath control and alternate side breathing.

3850

Speed

Chris Card

4724

410

200 Freestyle Pace Work

In this practice swimmers work on locking down the feel of pacing a 200 freestyle.

4950

Endurance

Chris Card

5257

411

Mixed Technique Workout

This workout mixes technique focused sets with moderate speed sets. Swimmers should work to maintain good technique at speed.

3600

Other

Chris Card

4753

412

Broken 200 Stroke Speed Work

In this workout we focus on stroke speed. The practice peaks with 3 broken 200s where the swimmer tries to get their best 200 time after adding the 4X50s together.

4050

Stroke

Chris Card

3304

413

Tough Swimmer 500 Challenge

In this tough swimmer practice, swimmers must work their way through the 3000 main set of 6X500 descend. The last 500 is for time, meaning swimmers should give it everything they've got left.

5250

Endurance

Chris Card

3075

414

East Bound and Down - Speed

"Keep your foot hard on the peddle, son never mind them brakes, let it all hang out 'cause we've got a run to make."

5400

Speed

Chris Card

2894

415

Wave Intensity

In this workout we build the intensity in waves.

3904

Other

Chris Card

2690

416

Active Recovery Speed Training

In this speed workout we have swimmers actively recovery instead of giving them straight rest. This places a bit more stress on the swimmer than a usual speed workout. This workout is good for training speed mid-season when yardage should still be high.

4000

Speed

Chris Card

10659

417

Endurance with Bursts of Speed

This is primarily an endurance focused workout, however, we liven things up with bursts of speed throughout.

4300

Endurance

Chris Card

3005

418

Breath Control

In this workout we focus on breath control and bilateral breathing

4000

Endurance

Chris Card

5889

419

Atypical Endurance Freestyle

We shake up this endurance freestyle workout with some atypical set requirements.

4300

Endurance

Chris Card

2798

420

Funday 50s

Sometimes you just want a great workout without having to do 300 repeats. Enter fast 50s with low rest. Get your blood pumping with this intense, but fun workout.

3900

Speed

Chris Card

2633

421

Momentum

This workout focuses primarily on building into the finish of races.

6300

Endurance

Chris Card

2813

422

Taper Speed Workout

This workout is designed to dial in speed during the later part of taper. Swimmers should get plenty of rest on the sprints and work on nice even paced swims during the longer distances.

3900

Speed

Chris Card

3804

423

By the Power of Grayskull

This stroke workout blends drill and sprint to help reinforce proper technique at race speeds. You'll have to be a real He-Man/She-Ra to complete the last 150 sprint with awesome technique!

3800

Stroke

Chris Card

3000

424

Endurance Freestyle

In this endurance freestyle workout we put in the distance for our longer races. To keep things interesting we spice up typical sets by placing emphasis on different portions of each repetition.

4550

Endurance

Chris Card

3056

425

50/50 IM

In this IM workout we spend the first half working on endurance and the second half working on speed. Coincidentally the total distance for this workout is 5050. Sometimes the stars just align.

5050

IM

Chris Card

3198

426

Endurance Speed Mix

This workout straddles the line between an endurance workout and a speed workout. As such it will improve your strength while improving your aerobic conditioning.

3850

Other

Chris Card

2624

427

Easy Technique - Freestyle Variant

In this workout we worry less about pure speed, and more about perfect technique. Swimmers integrate drills with swim sets to practice and then immediately apply perfect technique.

4000

Stroke - Freestyle

Chris Card

3286

428

Easy Technique - Breaststroke Variant

In this workout we worry less about pure speed, and more about perfect technique. Swimmers integrate drills with swim sets to practice and then immediately apply perfect technique.

4000

Stroke - Breaststroke

Chris Card

3713

429

Easy Technique - Backstroke Variant

In this workout we worry less about pure speed, and more about perfect technique. Swimmers integrate drills with swim sets to practice and then immediately apply perfect technique.

4000

Stroke - Backstroke

Chris Card

4021

430

Easy Technique - Butterfly Variant

In this workout we worry less about pure speed, and more about perfect technique. Swimmers integrate drills with swim sets to practice and then immediately apply perfect technique.

4000

Stroke - Butterfly

Chris Card

4147

431

Negative Split Training

In this workout swimmers will develop the ability to more evenly split their races by focusing on negative splitting this workout's sets.

4300

Endurance

Chris Card

6229

432

Fast, Faster, Fastest

In this speed workout we increase intensity as we decrease yardage throughout the course of the practice.

3800

Speed

Chris Card

3170

433

Masters Endurance Freestyle

This endurance freestyle workout was designed for the Wellesley Masters Swimming team.

4350

Endurance

Chris Card

3193

434

IM Pyramid Workout

This workout provides a good mix of drill, kick, and swim for IM swimmers.

5200

IM

Chris Card

4940

435

Ladder Repeats

In this endurance workout swimmers repeat ladders to increase strength and conditioning.

4700

Endurance

Chris Card

5218

436

Acceleration Training

This workout focuses and speed and ends with acceleration training.

3700

Speed

Chris Card

3252

437

Mid-Distance Freestyle

This workout is geared towards mid-distance freestylers.

6100

Endurance

Chris Card

5353

438

Beginner Fitness Swimmer Workout #11

In this BFS workout we make super sets out of swimming and kicking in order to get in a great full body workout.

1850

Other

Chris Card

2891

439

Splice Swimming

This workout is great for swimmers who get bored easily. Stay engaged and motivated by constantly switching what you are doing within these sets.

3900

Other

Chris Card

2693

440

Woven Speed Sets

The theme of this workout is intertwined drills, kicking, and swimming. We take an atypical approach to sets by mixing everything together which keeps the swimmer engaged and thinking.

3700

Speed

Chris Card

2734

441

Distance Pace Work

Take control of your distance swims by learning how to properly pace in this workout.

4300

Distance Freestyle

Chris Card

3697

442

Tough Swimmer 100 Challenge

In this tough swimmer challenge complete 20X100s freestyle, trying to descend their average time in blocks of 5.

5000

Endurance

Chris Card

3288

443

Speedtown, USA

Let it all hang out with this speed packed workout.

3400

Speed

Chris Card

3108

444

Half-Way Pyramid

This workout is a traditional pyramid with a twist: on the way down swimmers only do 1 rep of each distance, however, the intensity picks up as they go!

4300

Endurance

Chris Card

3111

445

Cat's Cradel v2 - Stroke

In this workout we blend kick and swim sets together to provide an engaging and effective workout. This workout is aimed at practicing strokes other than freestyle - though freestyle is perfectly acceptable.

4000

Stroke

Chris Card

2800

446

Cat's Cradle Freestyle

In this workout we blend drill and swim sets together to provide an engaging and effective workout.

3650

Other

Chris Card

2627

447

Race Pacing

Swimmers practice pace work by maintaining even paced swims at high effort.

4100

Endurance

Chris Card

2916

448

Fun and Fast

For when you need a good workout, but want it to be fun.

3800

Speed

Chris Card

3196

449

Lucky Number 4

In this workout swimmers complete a set of 100s where every 4th 100 is fast.

4700

Endurance

Chris Card

2721

450

Drill Focused Freestyle

In this workout swimmers practice alternating freestyle drills with swims. Swimmers should focus on incorporating the technique they practice during drills into the swimming sets.

3900

Stroke - Freestyle

Chris Card

2979

451

Broken IMs

In this workout swimmers break apart the IM to focus on individual strokes at a time.

4700

IM

Chris Card

3828

452

Dueling Dragons

In this workout swimmers complete both endurance and speed work in the same set.

3950

Other

Chris Card

2798

453

Beginner Fitness Swimmer Workout #10

In this BFS series workout we work the major aspects of swimming: drill, kick, and full stroke. We also challenge our endurance conditioning by swimming fast with little rest.

1700

Other

Chris Card

3383

454

Thundercats HOOOO

This workout, much like the Thundercats cartoon, is a classic. No nonsense endurance work will help conditioning; descending sets will build power. Channel your inner Thundercat and get to work!

5000

Endurance

Chris Card

4200

455

Stroke Speed

This stroke workout will help build both strength and speed.

3950

Speed

Chris Card

3155

456

200s Endurance Freestyle

200s are the name of the game in this endurance (aerobic based) workout.

4100

Endurance

Chris Card

2764

457

B.D.F Endurance

Build. Descend. Fast. Endurance Freestyle.

4700

Endurance

Chris Card

2698

458

Gone in 60 Seconds

This workout is all about building speed. Workout ends with 50s sprint as fast as possible with 60 seconds rest.

3800

Speed

Chris Card

2701

459

Tough Swimmer 600 Challenge

Our second in the Tough Swimmer series.

5900

Distance Freestyle

Chris Card

3175

460

Intensity

This workout classifies as more of an endurance workout than a speed workout, however, swimmers are asked to maintain a high level of intensity throughout the practice. Perfect for a Friday swim before a few days rest.

4400

Endurance

Chris Card

2917

461

Beginner Fitness Swimmer Workout #9

In this BFS Workout we focus on building speed and kicking.

1700

Speed

Chris Card

3359

462

Speed Demons

This workout builds and hones speed.

3800

Speed

Chris Card

2754

463

Blender

This workout mixes high intensity intervals with kick and drill sets so that swimmers continue to work during their "rest" and are forced to complete skill sets while fatigued.

4800

Endurance

Chris Card

2844

464

All-Around IM

This all around IM workout focuses on stroke turns, changing tempos, and stroke strength.

6800

IM

Chris Card

2848

465

Freestyle Endurance

This is a generic endurance focused workout.

3900

Endurance

Chris Card

3512

466

Tough Swimmer 200 Challenge

Sometimes swimming is a slog and you have to be mentally tough to stay in the game and reach your goals. This workout promotes mental toughness in it's 3000 yard main set. Swimmers are asked to descend their average 200 time over 3 rounds, but should try to descend all 15 200s. Are you tough enough?

5700

Stroke - Freestyle

Chris Card

3111

467

Technical Speed

Stroke technique is the key to being great when you'd otherwise just be good. This workout focuses on swimming with great technique while swimming fast. It is critical that swimmers maintain excellent technique at race speed in order to perform at their highest potential.

4500

Other

Chris Card

2670

468

Push it to the Max

Ever do push-ups while sprinting? Ever Want to? This workout keeps things interesting by adding a bit more work to the sprint set. Push it to the max!

3700

Speed

Chris Card

3200

469

400 Frees For Fun

During this main set swimmers try to decrease their average 400 Free time each circuit round. Bonus points for descending all the 400s.

7000

Distance Freestyle

Chris Card

3019

470

Drill, Swim, Sprint - Freestyle Variant

This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.

3500

Stroke - Freestyle

Chris Card

8334

471

Drill, Swim, Sprint - Breaststroke Variant

This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.

3500

Stroke - Breaststroke

Chris Card

6515

472

Drill, Swim, Sprint - Backstroke Variant

This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.

3500

Stroke - Backstroke

Chris Card

15741

473

Drill, Swim, Sprint - Butterfly Variant

This stroke workout has swimmers progress from stroke drills, to swims (where they practice perfect technique), to stroke sprints (where try try to hold technique at racing speed). Swimmers should be reminded that everything that goes into successful sprinting starts with drills.

3500

Stroke - Butterfly

Chris Card

8227

474

Mid-Season Freestyle

This practice is a typical mid-season workout where swimmers are trying to build up endurance by increasing workout length. We add in some speed work so that we work both fast and slow twitch muscles during the practice.

5650

Stroke - Freestyle

Chris Card

3018

475

50s Speed Work

During this workout swimmers build speed. Good for any stroke.

3500

Speed

Chris Card

2885

476

Beginner Fitness Swimmer Workout #8

In this BFS series workout swimmers will push themselves to complete one of the largest single sets they've done to date.

2100

Endurance

Chris Card

3468

477

Ski Slope

In this endurance training workout swimmers increase speed as they decrease yardage.

4300

Endurance

Chris Card

2751

478

The Racer's Workout

This workout is only intended for people who like to swim fast. Others need not participate.

3800

Sprint Freestyle

Chris Card

3281

479

500 For Time

This fairly innocuous aerobic workout ends in a 500 free for time, making it a good "benchmark" workout that can be done multiple times a year to chart a swimmer's progress.

5200

Endurance

Chris Card

2742

480

BLAST Training

This workout trains swimmers to blast off their turns. Periods of intense swimming mixed with EZ finishes.

3700

Speed

Chris Card

2914

481

Beginner Fitness Swimmer Workout #7

In this installment of the BFS series swimmer progress through a class stroke/freestyle set where they increase speed as they decrease the distance of each rep. Swimmers should focus on excellent technique during the first part of the main circuit, and incredible speed during the second half (keeping in mind to hold their technique as long as possible).

1850

Other

Chris Card

3364

482

The Title is the Hardest Part

This is an all around workout. It has a bit of aerobic work and a bit of anaerobic work.

4350

Other

Chris Card

3190

483

Friday Fun-day

It's been a long week for everybody. Here's a fun workout that'll tire you out, but keep your entertained!

3700

Other

Chris Card

8433

484

Stroke Strength/Speed Work

This anaerobic practice promotes increased strength and speed in the water. Swimmers are encouraged to mix in strokes throughout.

3700

Speed

Chris Card

2657

485

Freestyle Endurance Training

General Freestyle workout to promote swimming endurance.

5100

Endurance

Chris Card

3703

486

Active Recovery Sprinting

This workout utilizes active recovery between sprints to keep swimmers moving and add more stress to a strength and power focused workout.

3600

Speed

Chris Card

3152

487

Beginner Fitness Swimmer Workout #6

In this installment of the B.F.S series we ask new swimmers to alternate between slow swimming with great technique, and fast swimming. We do this so the swimmer is able to work on perfecting their stroke while still feeling like they're getting a good fitness workout in.

1650

Stroke - Freestyle

Chris Card

3440

488

Switchback

This practice mixes pace work with speed work to create an all-around workout. The "Even Paced" sets should be paced by 100 and swimmers should try to maintain the same page throughout the swim. We mix in fast 50s to disrupt the swimmers focus and rhythm making them concentrate harder on each "Even Paced" set.

3900

Other

Chris Card

2729

489

Busy Bee

This short anaerobic workout is comprised of many short distance swim interwoven into circuits. The end result is a workout where the swimmer is constantly changing energy zones, keeping the workout fluid and fun.

3500

Speed

Chris Card

2908

490

Mountain Climbing

This aerobic practice features a pyramid set where swimmers descend times on the way up, and ascend times on the way down. The middle of the set features a 300 freestyle swum as fast as possible. The switch from descending to ascending swims helps break up the typical pyramid set.

4200

Endurance

Chris Card

3111

491

All Around Stroke - Freestyle Variant

This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.

3900

Stroke - Freestyle

Chris Card

3029

492

All Around Stroke - Breaststroke Variant

This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.

3900

Stroke - Breaststroke

Chris Card

3327

493

All Around Stroke - Backstroke Variant

This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.

3900

Stroke - Backstroke

Chris Card

3716

494

All Around Stroke - Butterfly Variant

This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints.

3900

Stroke - Butterfly

Chris Card

3498

495

Fast 75s

This workout is over-training for the 50 Free. Swimmers are asked to complete 75 yard/meter sprints in order to condition their bodies to swim fast well past the 50 yard mark. To finish up, swimmers preform sprint 25s in IM order.

3600

Speed

Chris Card

2714

496

The 500 Club

This distance practice is based about set of extremely fun 500s. Once the yardage portion is complete swimmers move on to a set of 50s descend to get their muscles warmed up, before finishing with 2x100s as fast as possible to really train swimming fast while fatigued.

6000

Distance Freestyle

Chris Card

3586

497

Beginner Fitness Swimmer Workout #5

Let's work on some speed! This workout focuses on "as fast as possible" swims with active recovery. It will help the swimmer get stronger while still encouraging some aerobic conditioning during the active recovery swims.

1700

Sprint Freestyle

Chris Card

3368

498

The Supernatural Workout

We've been watching a lot of Supernatural, and the action always picks up the closer we get to the end of an episode. Like Supernatural, this practice keeps picking up as you go. Unlike supernatural, the likelihood you'll run into a monster is very, very low.

4000

Other

Chris Card

2961

499

Back to School!

With the kids going back to school, it's time to get in the pool. This refreshing workout will put you right on the edge of your anaerobic work zone - building strength, speed, and also endurance!

3700

Speed

Chris Card

2932

500

Distance Freestyle Work

Main set features broken 600 swims where the swimmer is asked to maintain a higher intensity level as the broken yardage decreases.

6200

Distance Freestyle

Chris Card

3443

501

Beginner Fitness Swimmer Workout #4

In this workout we push ourselves to do more yardage at a single time than usual. The goal is to complete the yardage, so swim as slowly and as smoothly as you need to.

2100

Endurance

Chris Card

3561

502

Aerobic Freestyle

This aerobic workout focuses on distance per stroke, builds and decides within the aerobic energy zone while giving swimmers some fun bursts of speed throughout.

4000

Endurance

Chris Card

3882

503

Short, Sweet, and Fast

This practice improves strength and speed in the water by having swimmers engage their anaerobic systems.

3550

Sprint Freestyle

Chris Card

3753

504

Beginner Fitness Swimmer Workout #3

This workout mixes regular swimming with drill and kick to form a well balanced workout. 1 mile total.

1650

Endurance

Chris Card

3476

505

Technical Excellence

This practice is aimed at teaching swimmers to maintain perfect technique while at race speed.

4000

Other

Chris Card

2507

506

Beginner Fitness Swimmer Workout #2

This fitness workout for beginning swimmers has a bit of everything. Swimmers should focus on practicing/maintaining good technique as they complete the sets.

1700

Stroke - Freestyle

Chris Card

4185

507

Feel Fast, Swim Fast

This workout trains swimmers to get a "feel" for swimming quickly. It increases awareness of what their maximum effort feels like, so that they have an easier time pacing longer events.

4200

Stroke - Freestyle

Chris Card

2941

508

Pyramid Set

This aerobic conditioning pyramid set will help with overall endurance in the water.

4200

Endurance

Chris Card

4941

509

The Work

You don't get fast without putting in the work. This practice is all about that, moving swimmers through an aerobic conditioning set into a 50s endurance set. 50s can be any stroke.

4400

Stroke - Freestyle

Chris Card

2771

510

Sprint-y Stroke Work

This workout builds strength and explosiveness. Good for any stroke.

3600

Speed

Chris Card

2546

511

Full Range Freestyle

Work the full range of distances and speeds in this quick workout

3600

Other

Chris Card

2702

512

"6-Speed Manual" Training

Develop and move through your swimming gears in this workout.

3700

Sprint Freestyle

Chris Card

5208

513

Endurance Free

This workout is geared towards training endurance for long swims. The main set has swimmers start fairly comfortably with a short 100 yard swim at 60% Effort, but ends with a 400 yards swim at 90% effort.

4300

Distance Freestyle

Chris Card

3699

514

Speed Over Distance 2

A variant of the "Speed over Distance" workout, this workout also focuses on building speed over distance. The aim is to train swimmers to even split during distances races and develop the ability for a "kick" at the end of a race.

4300

Stroke - Freestyle

Chris Card

2737

515

Vanilla 1

For Lazy Sprinters

3400

Stroke

Kevin Staples

2561

516

Drop Out Swim - 100s

See how far you can make it during the 100 drop out set. Once you miss an interval you're done. Try to complete all of the 100s

3850

Speed

Chris Card

9070

517

Distance Freestyle Pace Work

During this workout swimmers should develop a greater sense of pace over the course of long swims.

5300

Distance Freestyle

Chris Card

3089

518

125 IMs

A workout for my age group swimmers. Helps stroke development for the 100 IM, and is a good way to start building to the 200 IM.

2000

IM

Krayorik

3831

519

All Fast All The Time

It's all about speeddddddd

4100

Sprint Freestyle

Chris Card

2811

520

Freestyle Technique at Speed

In this workout's main set swimmers should practice best possible technique on the slower 200 swim and try to maintain that technique through the build and sprint sets that come after.

3600

Stroke - Freestyle

Chris Card

3799

521

Build up 300s

This moderate practice focuses on building and maintaining speed over the course of a swim.

4300

Endurance

Chris Card

2701

522

Stroke Burner - Freestyle

This workout will definitely set your muscles on fire. Fast 50s with little rest dominates the practice. Wrap it up with some sprint 25s to really make yourself freeze up.

3950

Stroke - Freestyle

Chris Card

2840

523

Stroke Burner - Breaststroke

This workout will definitely set your muscles on fire. Fast 50s with little rest dominates the practice. Wrap it up with some sprint 25s to really make yourself freeze up.

3950

Stroke - Breaststroke

Chris Card

3494

524

Stroke Burner - Backstroke

This workout will definitely set your muscles on fire. Fast 50s with little rest dominates the practice. Wrap it up with some sprint 25s to really make yourself freeze up.

3950

Stroke - Backstroke

Chris Card

3616

525

Stroke Burner - Butterfly

This workout will definitely set your muscles on fire. Fast 50s with little rest dominates the practice. Wrap it up with some sprint 25s to really make yourself freeze up.

3950

Stroke - Butterfly

Chris Card

3323

526

Long, Strong, Fast

During this workout, swimmers alternate between long and strong swims, working on distance per stroke and good technique, and sprints, where they try to maintain their technique at speed.

4300

Stroke - Freestyle

Chris Card

2754

527

Freestyle Overswim Training

Overswim training requires swimmers to maintain a standard distance pace (ie - 100/200) for extra distance (125/250). The goal is to train the swimmer to maintain speed and stroke rate through the end of a race. Overswims should be done in moderation so that the swimmer does not subconsciously adjust their pace to the longer distance.

3900

Endurance

Chris Card

2903

528

Sprinter's Paradise

Do you like fast 50s? Of course you do!

3600

Sprint Freestyle

Chris Card

3569

529

The Great Pyramid of IM

Much like the Great Pyramid of Giza, this practice stands the test of time. This tried and true pyramid IM workout offers a mix of speeds and distances.

5150

IM

Chris Card

7366

530

Introducing GOLF

GOLF: During golf sets the goal is to get faster while taking less strokes per length. During each repetition add the time it takes you to finish the 50 to the number of strokes you took during the 50 (ie 40 seconds + 30 strokes = 70 score). Try to improve your golf game by swimming faster and taking less strokes.

6200

Distance Freestyle

Chris Card

2980

531

Down The Rabbit Hole - Freestyle Variant

This stroke practice has swimmers progress from long smooth swims to short sprints. The goal should be to maintain good technique as they build speed through the main set; especially during the tough sprint 50s where the lactic acid buildup will start to impact their stroke.

3900

Stroke - Freestyle

Chris Card

3802

532

Down The Rabbit Hole - Butterfly Variant

This stroke practice has swimmers progress from long smooth swims to short sprints. The goal should be to maintain good technique as they build speed through the main set; especially during the tough sprint 50s where the lactic acid buildup will start to impact their stroke.

3900

Stroke - Butterfly

Chris Card

3120

533

Down The Rabbit Hole - Backstroke Variant

This stroke practice has swimmers progress from long smooth swims to short sprints. The goal should be to maintain good technique as they build speed through the main set; especially during the tough sprint 50s where the lactic acid buildup will start to impact their stroke.

3900

Stroke - Backstroke

Chris Card

3412

534

Down The Rabbit Hole - Breaststroke Variant

This stroke practice has swimmers progress from long smooth swims to short sprints. The goal should be to maintain good technique as they build speed through the main set; especially during the tough sprint 50s where the lactic acid buildup will start to impact their stroke.

3900

Stroke - Breaststroke

Chris Card

3013

535

KICK It Up a Notch

Every one knows masters swimmers hate kick. This practice sprinkles it throughout the sets to make it more palatable for masters swimmers. Much like a parent trying to get their kids to eat healthy.

4450

Endurance

Chris Card

2586

536

Aerobi-cise Me

This is an aerobic conditioning workout with a bit of speed work mixed in to keep things interesting.

4100

Endurance

Chris Card

2773

537

The Need for Speed

In this practice swimmers are required to perform a number of "As Fast As Possible" swims. Generous amounts of rest are built into the workout to allow swimmers to focus on top speed throughout the workout. This workout can serve as a great bench-marking workout throughout the season in order to measure how swimmers are progressing.

3300

Sprint Freestyle

Chris Card

3264

538

Saturday Morning Special

This aerobic workout will put a pep in your step whether you're doing it after your weekend choirs, or before.

4350

Endurance

Chris Card

3438

539

A Bigger Bag of Mixed Nuts

This all-around workout has something for everybody.

4000

Other

Chris Card

5579

540

Mixed Bag of Nuts

This practice has a bit of everything in it, perfect for new fitness swimmers

1900

Other

Chris Card

6990

541

Ambulance Set

Affectionately named "The Ambulance Set" by the University of Maine swim team, this workout challenges swimmers' mental and physical toughness. Usually only done once a year, probably when we were misbehaving.

5000

Sprint Freestyle

Chris Card

4076

542

1 Hour Masters: 100% Taper

100% Taper

1800

Other

babueter

4881

543

1 Hour Masters: 50% Taper

50% Taper

2200

Other

babueter

3170

544

1 Hour Masters: 75% Free Tech

75% Free Tech

3200

Stroke - Freestyle

babueter

2736

545

1 Hour Masters: 75% Stroke Tech

75% Stroke Tech

3200

Stroke

babueter

2670

546

1 Hour Masters: 50/50 Stroke Tech / Aerobic

50/50 Stroke Tech / Aerobic

3000

Endurance

babueter

3704

547

1 Hour Masters: 50/50 Free Tech / Aerobic

50/50 Free Tech / Aerobic

3200

Endurance

babueter

3274

548

1 Hour Masters: Aerobic Free

100% Aerobic Free

3250

Speed

babueter

3189

549

1 Hour Masters: Aerobic Free & Stroke

100% Aerobic Free & Stroke

3350

Speed

babueter

3962

550

Beginner Fitness Swimmer Workout

This workout is perfect for adult swimmers who are just beginning to swim for fitness. The goal should be to complete each longer distance with as little stopping as possible, and really focus on stroke technique on the shorter distances.

1650

Stroke - Freestyle

Chris Card

10187

551

Chutes and Ladders

We workout our way down the ladder while picking up speed in this workout

3400

Stroke

Chris Card

3350

552

Speed Over Distance

This workout focuses on building speed over distance. The aim is to train swimmers to even split during distances races and develop the ability for a "kick" at the end of a race.

4200

Distance Freestyle

Chris Card

3785

553

Stroke / IM Practice

Short practice focusing on Stroke and IM

3600

Stroke

Chris Card

3279

554

Everybody Loves 50s

Who needs anything over 50 yards? Not us!

3900

Sprint Freestyle

Chris Card

3438

555

Full Throttle Sprinting

Get ready to swim fast. This workout is all about speed

3450

Sprint Freestyle

Chris Card

2993

556

Aerobic Freestyle Delight

This workout features mixed aerobic condition to help improve stamina in the pool

4200

Endurance

Chris Card

3964

557

300s Main Set

A little bit of everything features a 300s Main set

4100

Stroke

Chris Card

3290

558

Sprint Taper Workout

Good beginning of taper workout

3900

Stroke - Freestyle

Chris Card

21361

559

Anerobic Workout

This is a typical anerobic workout focusing on fast swimming with plenty of rest

3100

Endurance

Chris Card

2900

560

Gear Shift Training

This workout focuses on learning how to shift gears in the pool in order to take off during a race

4200

Stroke - Freestyle

Chris Card

2874

561

Freestyle 200 Pace Work

Focus on 200 Freestyle Pace Work

4200

Stroke - Freestyle

Chris Card

3242

562

End of Season Tapper Workout

This is a nice short workout with bursts of speed, perfect for end of tapper race tuning.

2800

Stroke

Chris Card

4997

563

Speed Work

This workout is designed to train a swimmer's top speed

3300

Speed

Chris Card

3001

564

Fast 50s with Low Rest

Hold on to your butts, this set gets harder as it goes on. See how far you can make it.

3200

Sprint Freestyle

Chris Card

2963

565

Distance Pace Work

Workout focuses on increasing speed over long swims, training the swimmer to hold pace in distances races.

4100

Distance Freestyle

Chris Card

3465

566

General Aerobic Workout

This workout focuses on aerobic swimming.

4250

Endurance

Chris Card

12627

567

Fun and Quick Stroke Sprint Workout

This quick workout emphasizes maximum effort and active recovery.

3400

Stroke

Chris Card

3184

568

Freestyle Pace Work

This practice focuses on finding a pace and holding it over various distances. A bit of active recovery and sprints at the end are thrown in for good measure

3600

Stroke - Freestyle

Chris Card

4676

569

Super Sprint Freestyle

Fun and fast practice working on super fast sprinting with lots of rest

3800

Sprint Freestyle

Chris Card Test

4171

570

Sprint Stroke Workout

This workout emphasizes stroke sprint work

3300

Other

Chris Card Test

2955

571

All Around Stroke Workout

This workout has a bit of everything from Drill do Pace work update!

4100

Other

Chris Card Test

3047

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