Hampster Food:
Below is an unfiltered list of the latest public swim workouts, To refine your search please use the filters to the left.
| # | Name | Distance | Type | |
|---|---|---|---|---|
| 1 | New Swimmers | Basic swim workout for people who are new the Sport of Swimming. | 1150 | Endurance |
| 2 | 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 |
| 3 | 200 & 400 Practice | Practicing Longer Sprints. | 5000 | Sprint Freestyle |
| 4 | 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 |
| 5 | Butterfly Bulker | A brutal set inspired by my coach after he found out I was a flyer. | 3700 | Stroke - Butterfly |
| 6 | 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 |
| 7 | Long Course Sprint Freestyle | Great beginners workout for someone starting long course | 5000 | Sprint Freestyle |
| 8 | Fly Back Free Workout | Great workout for all levels of swimmers | 5000 | Speed |
| 9 | Jeremy's 1 hour or less | Great quick pace workouts if you are short on time | 2500 | Sprint Freestyle |
| 10 | IM Short Distance | All IM. 100's, 50's and 25's. | 3700 | IM |
| 11 | Jeremy's Workout | Great Workout for All Swimmers | 5000 | Stroke |
| 12 | Fly / Back | Fly / Back 50 Workout | 2450 | Stroke |
| 13 | Free/Breast 50 Work | 50 sprint work : breast/free | 2450 | Sprint Freestyle |
| 14 | 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 |
| 15 | Unlucky Number 11 | IM stroke for first part and sprinting freestyle drills second part | 3750 | IM |
| 16 | Lucky Number 10 | WORKING ON MULTIPLE ROUNDS OF SHORT DISTANCE FREESTYLE | 4250 | Distance Freestyle |
| 17 | Breath Control and Consistency | Freestyle with a small section of stroke to break up workout. Nothing in workout is overly challenging | 3500 | Endurance |
| 18 | Four Stroke Sprint | IM Speed Sprint. Good set before tryouts | 2900 | Speed |
| 19 | Lucky Number 9 | Working on a Mix of Stroke and Drills. Lots of variety in set | 3375 | Speed |
| 20 | 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 |
| 21 | Lucky Number 6 | Mix of Short Distance IM Workouts | 3450 | IM |
| 22 | Lucky Number 5 | ENDURANCE FREESTYLE | 3500 | Endurance |
| 23 | Lucky Number 3 | MIX OF DRILLS AND LONG FREE | 3225 | Other |
| 24 | Lucky Number 2 | IM WORKOUT | 3300 | IM |
| 25 | Lucky Number 1 | Endurance mainly for Freestyle but can be used to mix strokes. | 4650 | Endurance |
| 26 | Lucky Number 4 | Works on Mix of short drills and long choice stroke | 4600 | Other |
| 27 | I AM IM | Distance IM | 5000 | Stroke |
| 28 | 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 |
| 29 | 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 |
| 30 | Just Keep Swimming | 100x100's @ 1:30 50x50's @ 1:05 | 12925 | Endurance |
| 31 | 500 Freestyle Prep | Endurance and distance | 3650 | Distance Freestyle |
| 32 | 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 |
| 33 | Pyramid (Choice Stroke) | Use any stroke or combine with others. Highest Point is 2x150's | 4150 | Endurance |
| 34 | 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 |
| 35 | Short Distance IM | Mixed 25’s 50’s and 75’s with IM stroke. No more than 75 yds in Main set. | 3150 | IM |
| 36 | Summertime Swim | Super quick and easy set for the summer | 1900 | Other |
| 37 | 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 |
| 38 | Basic Meet Warm-up | My swim teams basic meet warm-up, build off of this as much as you want! | 1750 | Other |
| 39 | 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 |
| 40 | Morning Swim | 500 mixed 1500 free w/fins 300 free w/buoy | 2300 | Endurance |
| 41 | Morning Swim | 200 warm up 12x100 meter sprints 200 cool down | 1600 | Sprint Freestyle |
| 42 | Crazy Kick Set | Crazy KIck Set I did with my high school swim team. | 5800 | Other |
| 43 | 50 and 100 Anaerobic Work | Working on building muscular and cardiovascular endurance. | 6250 | Endurance |
| 44 | Pyramid | 50-400 prymaind up and down only stop to get your gear on then go | 2300 | IM |
| 45 | KICK is the name of the game | Perfect your kicks | 3600 | Other |
| 46 | 400s are fun | a good mix - some IM drill, lots of kicking with a timed 400. Good beginner's workout | 2500 | Other |
| 47 | Week 1 Begging workout | Beginner workout | 1500 | Endurance |
| 48 | SPEED ENDURANCE | WORKOUTS FOR OPEN-WATER SWIMMING. SPEED ENDURANCE | 2900 | Endurance |
| 49 | PULLBUOY - BW S2 | PULLBUOY FOR OPEN WATER SWIMMING (Built week) | 2300 | Endurance |
| 50 | PYRAMID! | just basic work | 3000 | Stroke - Freestyle |
| 51 | PULL! | working on pulling | 3000 | Stroke - Freestyle |
| 52 | IM workout | im with freestyle sprint | 5100 | IM |
| 53 | Early season endurance | Early season endurance | 3200 | Endurance |
| 54 | Free and stroke | Mix of stroke technique and freestyle | 1400 | Stroke |
| 55 | Free beg mid distance/stroke | Build up beginning swimmers freestyle to build for 100 and 200. | 5879 | Stroke - Freestyle |
| 56 | All Fast All The Time | It's all about speeddddddd | 4310 | Sprint Freestyle |
| 57 | 500 Work | Working on pacing of the 500 | 3200 | Distance Freestyle |
| 58 | Getting back into it | This workout is designed to help a struggling athlete get back into it. | 3200 | Endurance |
| 59 | Strength Builder | This set is great for building pacing control and strength. Start out conservatively on this one. | 2800 | Distance Freestyle |
| 60 | Recovery Swim | This is a great swim to do after a harder workout, especially a hard/long AM run. | 2700 | Endurance |
| 61 | Sprint | M | 2850 | Sprint Freestyle |
| 62 | Swim Workout | Challenge yourself | 3050 | Speed |
| 63 | Individual Medley | IM Conditioning | 2300 | IM |
| 64 | Individual Medley | Conditioning for the IM | 1800 | IM |
| 65 | 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 |
| 66 | Aerobic Climber Pace Work | This workout is great for building aerobic endurance and establishing a feel for pace. | 3950 | Endurance |
| 67 | Quick Hitter | Here's a quick workout that will really get your heart pumping! Make the most out of limited pool time! | 2706 | Speed |
| 68 | Eryn's Freestyle Mid Distance Special | Endurance and mid distance freestyle with speed work to finish | 3300 | Distance Freestyle |
| 69 | Butterfly Kicker | Butterfly stroke count and dolphin kick tempo work | 3800 | Stroke - Butterfly |
| 70 | Kick set # 1 | Kick set #1 from http://theraceclub.com/aqua-notes/power-swim-kick-forward-motion/ | 2850 | Other |
| 71 | High Intensity: improve your 50 and 100 freestyle | Focus on: increasing your distance/stroke and working on speed | 2975 | Sprint Freestyle |
| 72 | 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 |
| 73 | 1500 Free Breast Daily | Good daily workout for building endurance for beginner | 1550 | Stroke - Freestyle |
| 74 | Beginner upper body technique focus | Search for each drill name on YouTube. Fins, pull buoy and float required. | 1600 | Stroke - Freestyle |
| 75 | Week 5-8 | Workout weeks 5-8 | 1125 | Stroke |
| 76 | sprint | yup | 5000 | Sprint Freestyle |
| 77 | IM builder | IM rounds | 3600 | IM |
| 78 | Kick Set | Kick sets mixed with sprints to destroy your legs | 5550 | Other |
| 79 | 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 |
| 80 | 200 pace | 200 base work | 4650 | Sprint Freestyle |
| 81 | Race Pace Free | Race pace work | 3900 | Distance Freestyle |
| 82 | tough cookie | 100 base 75s | 3000 | Speed |
| 83 | Sprint Practice | This is for all you 50.100 sprinters | 2400 | Sprint Freestyle |
| 84 | quick pace work | quick pace workout | 2600 | Endurance |
| 85 | mini endurance | Short fast mid distance freestyle workout. | 3100 | Endurance |
| 86 | freestyle swim/kick mix | mixed freestyle/kick work out | 3200 | Other |
| 87 | power hour | one of my usual one hour pre-work workouts | 2900 | Endurance |
| 88 | 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 |
| 89 | CSS 20x100 | CSS 20x100 with 15s rest | 3800 | Distance Freestyle |
| 90 | General Aerobic Workout (duplicate) | This workout focuses on aerobic swimming. | 2000 | Endurance |
| 91 | Stroke Work - Breaststroke (duplicate) | This stroke workout moves swimmers from drills, to technique focused work, to sprints. | 2000 | Stroke - Breaststroke |
| 92 | 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 |
| 93 | 3000 tech en speed | tech first kill legs kill arms | 3000 | Triathlon Training |
| 94 | Beginner Fitness Swimmer Workout #27 | We work on high stroke tempo (fast arms) in this BFS Workout! | 2750 | Speed |
| 95 | 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 |
| 96 | Freestyle Practice | . | 1650 | Stroke - Freestyle |
| 97 | 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 |
| 98 | Swim #5 (1.5k and chill) | Just a relaxing Sunday afternoon swimm | 3800 | Other |
| 99 | Swim #4 (Endurance) | In this set I did hard and long sets to work on my general fitness and endurance | 5000 | Endurance |
| 100 | Swim #3 (distance work) | Working on getting a better grip on the water and focusing on stroke over longer distance. | 4000 | Endurance |
| 101 | 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 |
| 102 | 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 |
| 103 | Micro Swim Workout #7 (duplicate) | Get a little pep in your stroke with this speedy workout. | 550 | Speed |
| 104 | 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 |
| 105 | Short sprint training (duplicate) | Get those fast twitch fibres moving in ready for a 50m Sprint freestyle | 1600 | Sprint Freestyle |
| 106 | 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 |
| 107 | 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 |
| 108 | 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 |
| 109 | Broken IMs and Drill | Swimmers focus on IM training with broken swims and lots of drill to reinforce perfect technique. | 3700 | IM |
| 110 | 1 Hundys | Some 1 Hundys | 2700 | Stroke - Freestyle |
| 111 | Longer Distance - 2 Hundys | 2 Hundys | 2700 | Distance Freestyle |
| 112 | Ladder | Up then down | 3100 | Sprint Freestyle |
| 113 | Build Set | Not too bad | 2650 | Sprint Freestyle |
| 114 | easy | . | 150 | Other |
| 115 | Easy | basic workout i did recently | 150 | Other |
| 116 | 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 |
| 117 | Masters' Endurance Freestyle | We work on a bit of pacing and endurance in this practice. | 5200 | Endurance |
| 118 | Micro Swim Workout # 11 | In this MSW we focus on leg power by performing an "As Fast As Possible" kick set. | 600 | Endurance |
| 119 | Gemini Freestyle | This workout mixes distance and sprint sets to create a multi-discipline practice. | 4350 | Other |
| 120 | Beginner Fitness Swimmer Workout #26 | Swimmers blast through the water in this aggressive freestyle workout. | 2500 | Speed |
| 121 | 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 |
| 122 | Endurance Freestyle | This freestyle workout focuses on endurance training. | 4300 | Endurance |
| 123 | Beginner Fitness Swimmer Workout #25 | We focus on stroke work and speed in this BFS workout. | 2400 | Stroke |
| 124 | Micro Swim Workout #10 | Micro Swim Workout #10: Swim/Kick/Sprint | 550 | Speed |
| 125 | Freestyle Slope Practice | As the distance decreases the speed increases in this freestyle workout. | 3900 | Other |
| 126 | Sprint Friday | It's almost the weekend so put in one more good practice to keep those engines revved. | 3900 | Speed |
| 127 | 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 |
| 128 | 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 |
| 129 | "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 |
| 130 | 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 |
| 131 | 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 |
| 132 | Beginner Fitness Swimmer Workout #24 | Super fast sprint with active recovery. Perfect for speed demons. | 2300 | Speed |
| 133 | 4x400m set | 4x400m set | 4000 | IM |
| 134 | Rugged Stroke - Freestyle | This stroke workout doesn't pull any punches. | 3600 | Stroke - Freestyle |
| 135 | Rugged Stroke - Breaststroke | This stroke workout doesn't pull any punches. | 3600 | Stroke - Breaststroke |
| 136 | Rugged Stroke - Backstroke | This stroke workout doesn't pull any punches. | 3600 | Stroke - Backstroke |
| 137 | Rugged Stroke - Butterfly | This stroke workout doesn't pull any punches. | 3600 | Stroke - Butterfly |
| 138 | Down the pyramid | Reverse pyramid of sprint. Freestyle can be replace by other stroke in the main set. | 4000 | Sprint Freestyle |
| 139 | We all like 400 IM! | 400 IM for everyone | 6000 | IM |
| 140 | Balanced Freestyle | This workout has a nice balance of endurance and sprint freestyle repetitions. | 4300 | Other |
| 141 | Freestyle Speed Work | Swimmers work on building speed during this freestyle workout. | 3850 | Speed |
| 142 | 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 |
| 143 | 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 |
| 144 | Short and sweet | Sprint work at maximum effort. | 1600 | Sprint Freestyle |
| 145 | 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 |
| 146 | Iron IM | IM swimmers are tough, which is why they require tough practices. Forge yourself with this Iron IM workout. | 8400 | IM |
| 147 | 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 |
| 148 | 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 |
| 149 | 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 |
| 150 | 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 |
| 151 | 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 |
| 152 | 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 |
| 153 | 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 |
| 154 | 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 |
| 155 | Beginner Fitness Swimmer Workout #22 | Descend is the name of the game in this Freestyle practice. Get up and get going! | 2800 | Stroke - Freestyle |
| 156 | Turn and Burn: A Sprinter's Workout | A fun sprint workout that will spike your heart rate and hammer your muscles. | 3950 | Sprint Freestyle |
| 157 | Strong Finish Freestyle | Train your ability to finish a race strong with this freestyle workout. | 5100 | Stroke - Freestyle |
| 158 | Micro Swim Workout #7 | Get a little pep in your stroke with this speedy workout. | 500 | Speed |
| 159 | Sprinters Paradise | A set to really engage the fast twitch fibres. | 2350 | Sprint Freestyle |
| 160 | Masters' Sprinter Final Taper | Here's a good workout for a final Taper practice for sprinters at the Masters' level. | 1950 | Speed |
| 161 | Masters IM/Stroke Workout | Work on IM or your favorite stroke(s) will this Masters level workout. | 3350 | Stroke |
| 162 | Beginner Fitness Swimmer Workout # 21 | Train your speed with this workout. | 2600 | Speed |
| 163 | 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 |
| 164 | Distance Freestyle - 1000 For Time | This distance freestyle workout culminates with a 1000 for time. Test yourself. | 8300 | Distance Freestyle |
| 165 | Micro Swim Workout #6 | A descend freestyle practice with a mix of kick and drill. | 600 | Other |
| 166 | 4k Freestyle Turkey Burner | Burn off that Christmas Turkey/Ham with this 4k freestyle workout! | 4000 | Stroke - Freestyle |
| 167 | Mid Distance Endurance Freestyle | Challenge your aerobic endurance capacity with this freestyle workout. | 5500 | Endurance |
| 168 | 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 |
| 169 | Beginner Fitness Swimmer Workout #20 | In the 20th BFS workout we're focusing completely on endurance. Push your boundaries. | 1800 | Endurance |
| 170 | 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 |
| 171 | 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 |
| 172 | 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 |
| 173 | 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 |
| 174 | IM Technique/Sprint Workout | In this fun IM workout swimmers alternate between drill/technique sets and sprint sets. | 5000 | IM |
| 175 | Beginner Fitness Swimmer Workout #19 | In this BFS workout swimmers execute a classic downhill freestyle set where speed increases as distance decreases. | 1650 | Other |
| 176 | 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 |
| 177 | Stroke Sprint | Build speed in your favorite stroke with this high intensity workout | 4000 | Speed |
| 178 | Breaststroke/freestyle high Aerobic | Great for new swimmers and masters. A good conditioning workout that won't kill you | 1600 | Endurance |
| 179 | Short sprint training | I hate 100's. work hard on shorter distance to carry you over. | 1650 | Sprint Freestyle |
| 180 | 50 and 100 freestyle training | Building stroke length, speed, and endurance | 1650 | Sprint Freestyle |
| 181 | Micro Workout Series #3 | In this MWS workout swimmers transition from nice relaxed drills to super fast sprints! | 700 | Other |
| 182 | Threshold Endurance | In this workout swimmers must maintain a high threshold effort in order to build endurance. | 6800 | Endurance |
| 183 | Broken 200s | Get your speed on with this broken 200 workout. | 3900 | Speed |
| 184 | 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 |
| 185 | Micro Workout Series #2 | This MWS workout focuses on kicking and sprinting | 800 | Other |
| 186 | Beginner Fitness Swimmer Workout #18 | In this BFS workout we work on Building speed and Breath Control. | 1750 | Other |
| 187 | Progression 300s | In this meat and potatoes workout swimmers complete a speed progression 300s set. | 4500 | Endurance |
| 188 | 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 |
| 189 | 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 |
| 190 | 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 |
| 191 | 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 |
| 192 | Straight Up Endurance | This workout is a straight up, mid season endurance workout. | 8700 | Endurance |
| 193 | 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 |
| 194 | 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 |
| 195 | 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 |
| 196 | 2000 Goal Set | In this workout swimmers aim to maintain a specific goal pace over the course of 20X100s. | 4500 | Endurance |
| 197 | Stroke Work - Freestyle | This stroke workout moves swimmers from drills, to technique focused work, to sprints. | 3800 | Stroke - Freestyle |
| 198 | Stroke Work - Breaststroke | This stroke workout moves swimmers from drills, to technique focused work, to sprints. | 3800 | Stroke - Breaststroke |
| 199 | Stroke Work - Backstroke | This stroke workout moves swimmers from drills, to technique focused work, to sprints. | 3800 | Stroke - Backstroke |
| 200 | Stroke Work - Butterfly | This stroke workout moves swimmers from drills, to technique focused work, to sprints. | 3800 | Stroke - Butterfly |
| 201 | Intense Build | This workout features an intense main set that will push swimmers to the limit of their endurance. | 3900 | Speed |
| 202 | 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 |
| 203 | Masters Basic Endurance | This workout represents a basic, no frills, endurance workout appropriate for masters swimmers. | 4400 | Endurance |
| 204 | Beginner Fitness Swimmer Workout #15 | This workout focuses on kicking and building speed. | 1400 | Speed |
| 205 | Swim #2 | Just a swim | 5200 | Other |
| 206 | 200 Pace Training | In this workout swimmers focus on hitting and maintaining their optimal 200 pace. | 6000 | Endurance |
| 207 | 10k Saturday! | Have you ever just wanted to swim all day? Well here you go! Drills used: http://pastebin.com/E6kbcVur | 10000 | Endurance |
| 208 | I.M. Legend | A great free/IM workout. Do you see the pattern? | 3300 | IM |
| 209 | 55 50s | It's all 50s, but that doesn't mean it'll be easy! Drills used: http://pastebin.com/ZB0k3YBR | 2750 | Distance Freestyle |
| 210 | The Drill Sargent | Circuit #2 is for stroke work. Circuit #3 should be a workout. Drills Used: http://pastebin.com/zKeyCgyV | 3100 | Stroke - Freestyle |
| 211 | 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 |
| 212 | 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 |
| 213 | 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 |
| 214 | Mixed Endurance/Speed Workout - Freestyle | In this workout swimmers switch back and forth between endurance and speed work. | 3900 | Other |
| 215 | 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 |
| 216 | Mid-Distance Pace Work | In this workout swimmers focus on locking in their mid-distance freestyle pace. | 4850 | Distance Freestyle |
| 217 | Sprint Freestyle Training | In this workout swimmers focus on attaining top speed. | 4700 | Speed |
| 218 | 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 |
| 219 | 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 |
| 220 | Total Freestyle | This workout incorporates both speed and endurance work to provide a total freestyle workout. | 3900 | Other |
| 221 | Speed Lovers' Workout - Any Stroke | This workout focuses on building speed. Appropriate for any stroke. | 4000 | Speed |
| 222 | 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 |
| 223 | Collegiate IM Practice | Step up your IM game with this collegiate level IM workout. | 6200 | IM |
| 224 | Swim #1 | Something something swim | 5100 | Endurance |
| 225 | 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 |
| 226 | Speed Day 75s | Swimmers focus on speed during this workout featuring an intense 75 set. | 3900 | Speed |
| 227 | 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 |
| 228 | 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 |
| 229 | 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 |
| 230 | 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 |
| 231 | Breath Control Speed Work | In this workout swimmers focus on swimming at speed, and working on breath control and alternate side breathing. | 3850 | Speed |
| 232 | 200 Freestyle Pace Work | In this practice swimmers work on locking down the feel of pacing a 200 freestyle. | 4950 | Endurance |
| 233 | Mixed Technique Workout | This workout mixes technique focused sets with moderate speed sets. Swimmers should work to maintain good technique at speed. | 3600 | Other |
| 234 | 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 |
| 235 | 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 |
| 236 | 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 |
| 237 | Wave Intensity | In this workout we build the intensity in waves. | 3904 | Other |
| 238 | 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 |
| 239 | Endurance with Bursts of Speed | This is primarily an endurance focused workout, however, we liven things up with bursts of speed throughout. | 4300 | Endurance |
| 240 | Breath Control | In this workout we focus on breath control and bilateral breathing | 4000 | Endurance |
| 241 | Atypical Endurance Freestyle | We shake up this endurance freestyle workout with some atypical set requirements. | 4300 | Endurance |
| 242 | 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 |
| 243 | Momentum | This workout focuses primarily on building into the finish of races. | 6300 | Endurance |
| 244 | 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 |
| 245 | 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 |
| 246 | 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 |
| 247 | 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 |
| 248 | 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 |
| 249 | 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 |
| 250 | 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 |
| 251 | 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 |
| 252 | 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 |
| 253 | 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 |
| 254 | Fast, Faster, Fastest | In this speed workout we increase intensity as we decrease yardage throughout the course of the practice. | 3800 | Speed |
| 255 | Masters Endurance Freestyle | This endurance freestyle workout was designed for the Wellesley Masters Swimming team. | 4350 | Endurance |
| 256 | IM Pyramid Workout | This workout provides a good mix of drill, kick, and swim for IM swimmers. | 5200 | IM |
| 257 | Ladder Repeats | In this endurance workout swimmers repeat ladders to increase strength and conditioning. | 4700 | Endurance |
| 258 | Acceleration Training | This workout focuses and speed and ends with acceleration training. | 3700 | Speed |
| 259 | Mid-Distance Freestyle | This workout is geared towards mid-distance freestylers. | 6100 | Endurance |
| 260 | 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 |
| 261 | 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 |
| 262 | 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 |
| 263 | Distance Pace Work | Take control of your distance swims by learning how to properly pace in this workout. | 4300 | Distance Freestyle |
| 264 | Tough Swimmer 100 Challenge | In this tough swimmer challenge complete 20X100s freestyle, trying to descend their average time in blocks of 5. | 5000 | Endurance |
| 265 | Speedtown, USA | Let it all hang out with this speed packed workout. | 3400 | Speed |
| 266 | 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 |
| 267 | 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 |
| 268 | Cat's Cradle Freestyle | In this workout we blend drill and swim sets together to provide an engaging and effective workout. | 3650 | Other |
| 269 | Race Pacing | Swimmers practice pace work by maintaining even paced swims at high effort. | 4100 | Endurance |
| 270 | Fun and Fast | For when you need a good workout, but want it to be fun. | 3800 | Speed |
| 271 | Lucky Number 4 | In this workout swimmers complete a set of 100s where every 4th 100 is fast. | 4700 | Endurance |
| 272 | 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 |
| 273 | Broken IMs | In this workout swimmers break apart the IM to focus on individual strokes at a time. | 4700 | IM |
| 274 | Dueling Dragons | In this workout swimmers complete both endurance and speed work in the same set. | 3950 | Other |
| 275 | 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 |
| 276 | 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 |
| 277 | Stroke Speed | This stroke workout will help build both strength and speed. | 3950 | Speed |
| 278 | 200s Endurance Freestyle | 200s are the name of the game in this endurance (aerobic based) workout. | 4100 | Endurance |
| 279 | B.D.F Endurance | Build. Descend. Fast. Endurance Freestyle. | 4700 | Endurance |
| 280 | 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 |
| 281 | Tough Swimmer 600 Challenge | Our second in the Tough Swimmer series. | 5900 | Distance Freestyle |
| 282 | 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 |
| 283 | Beginner Fitness Swimmer Workout #9 | In this BFS Workout we focus on building speed and kicking. | 1700 | Speed |
| 284 | Speed Demons | This workout builds and hones speed. | 3800 | Speed |
| 285 | 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 |
| 286 | All-Around IM | This all around IM workout focuses on stroke turns, changing tempos, and stroke strength. | 6800 | IM |
| 287 | Freestyle Endurance | This is a generic endurance focused workout. | 3900 | Endurance |
| 288 | 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 |
| 289 | 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 |
| 290 | 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 |
| 291 | 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 |
| 292 | 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 |
| 293 | 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 |
| 294 | 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 |
| 295 | 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 |
| 296 | 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 |
| 297 | 50s Speed Work | During this workout swimmers build speed. Good for any stroke. | 3500 | Speed |
| 298 | 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 |
| 299 | Ski Slope | In this endurance training workout swimmers increase speed as they decrease yardage. | 4300 | Endurance |
| 300 | The Racer's Workout | This workout is only intended for people who like to swim fast. Others need not participate. | 3800 | Sprint Freestyle |
| 301 | 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 |
| 302 | BLAST Training | This workout trains swimmers to blast off their turns. Periods of intense swimming mixed with EZ finishes. | 3700 | Speed |
| 303 | 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 |
| 304 | 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 |
| 305 | 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 |
| 306 | 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 |
| 307 | Freestyle Endurance Training | General Freestyle workout to promote swimming endurance. | 5100 | Endurance |
| 308 | 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 |
| 309 | 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 |
| 310 | 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 |
| 311 | 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 |
| 312 | 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 |
| 313 | All Around Stroke - Freestyle Variant | This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints. | 3900 | Stroke - Freestyle |
| 314 | All Around Stroke - Breaststroke Variant | This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints. | 3900 | Stroke - Breaststroke |
| 315 | All Around Stroke - Backstroke Variant | This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints. | 3900 | Stroke - Backstroke |
| 316 | All Around Stroke - Butterfly Variant | This workout offers a full stroke workout complete with drills, kicking, stroke swimming, and sprints. | 3900 | Stroke - Butterfly |
| 317 | 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 |
| 318 | 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 |
| 319 | 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 |
| 320 | 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 |
| 321 | 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 |
| 322 | 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 |
| 323 | 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 |
| 324 | 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 |
| 325 | Short, Sweet, and Fast | This practice improves strength and speed in the water by having swimmers engage their anaerobic systems. | 3550 | Sprint Freestyle |
| 326 | 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 |
| 327 | Technical Excellence | This practice is aimed at teaching swimmers to maintain perfect technique while at race speed. | 4000 | Other |
| 328 | 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 |
| 329 | 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 |
| 330 | Pyramid Set | This aerobic conditioning pyramid set will help with overall endurance in the water. | 4200 | Endurance |
| 331 | 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 |
| 332 | Sprint-y Stroke Work | This workout builds strength and explosiveness. Good for any stroke. | 3600 | Speed |
| 333 | Full Range Freestyle | Work the full range of distances and speeds in this quick workout | 3600 | Other |
| 334 | "6-Speed Manual" Training | Develop and move through your swimming gears in this workout. | 3700 | Sprint Freestyle |
| 335 | 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 |
| 336 | 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 |
| 337 | Vanilla 1 | For Lazy Sprinters | 3400 | Stroke |
| 338 | 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 |
| 339 | Distance Freestyle Pace Work | During this workout swimmers should develop a greater sense of pace over the course of long swims. | 5300 | Distance Freestyle |
| 340 | 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 |
| 341 | All Fast All The Time | It's all about speeddddddd | 4100 | Sprint Freestyle |
| 342 | 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 |
| 343 | Build up 300s | This moderate practice focuses on building and maintaining speed over the course of a swim. | 4300 | Endurance |
| 344 | 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 |
| 345 | 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 |
| 346 | 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 |
| 347 | 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 |
| 348 | 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 |
| 349 | 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 |
| 350 | Sprinter's Paradise | Do you like fast 50s? Of course you do! | 3600 | Sprint Freestyle |
| 351 | 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 |
| 352 | 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 |
| 353 | 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 |
| 354 | 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 |
| 355 | 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 |
| 356 | 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 |
| 357 | 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 |
| 358 | Aerobi-cise Me | This is an aerobic conditioning workout with a bit of speed work mixed in to keep things interesting. | 4100 | Endurance |
| 359 | 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 |
| 360 | 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 |
| 361 | A Bigger Bag of Mixed Nuts | This all-around workout has something for everybody. | 4000 | Other |
| 362 | Mixed Bag of Nuts | This practice has a bit of everything in it, perfect for new fitness swimmers | 1900 | Other |
| 363 | 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 |
| 364 | 1 Hour Masters: 100% Taper | 100% Taper | 1800 | Other |
| 365 | 1 Hour Masters: 50% Taper | 50% Taper | 2200 | Other |
| 366 | 1 Hour Masters: 75% Free Tech | 75% Free Tech | 3200 | Stroke - Freestyle |
| 367 | 1 Hour Masters: 75% Stroke Tech | 75% Stroke Tech | 3200 | Stroke |
| 368 | 1 Hour Masters: 50/50 Stroke Tech / Aerobic | 50/50 Stroke Tech / Aerobic | 3000 | Endurance |
| 369 | 1 Hour Masters: 50/50 Free Tech / Aerobic | 50/50 Free Tech / Aerobic | 3200 | Endurance |
| 370 | 1 Hour Masters: Aerobic Free | 100% Aerobic Free | 3250 | Speed |
| 371 | 1 Hour Masters: Aerobic Free & Stroke | 100% Aerobic Free & Stroke | 3350 | Speed |
| 372 | 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 |
| 373 | Chutes and Ladders | We workout our way down the ladder while picking up speed in this workout | 3400 | Stroke |
| 374 | 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 |
| 375 | Stroke / IM Practice | Short practice focusing on Stroke and IM | 3600 | Stroke |
| 376 | Everybody Loves 50s | Who needs anything over 50 yards? Not us! | 3900 | Sprint Freestyle |
| 377 | Full Throttle Sprinting | Get ready to swim fast. This workout is all about speed | 3450 | Sprint Freestyle |
| 378 | Aerobic Freestyle Delight | This workout features mixed aerobic condition to help improve stamina in the pool | 4200 | Endurance |
| 379 | 300s Main Set | A little bit of everything features a 300s Main set | 4100 | Stroke |
| 380 | Sprint Taper Workout | Good beginning of taper workout | 3900 | Stroke - Freestyle |
| 381 | Anerobic Workout | This is a typical anerobic workout focusing on fast swimming with plenty of rest | 3100 | Endurance |
| 382 | 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 |
| 383 | Freestyle 200 Pace Work | Focus on 200 Freestyle Pace Work | 4200 | Stroke - Freestyle |
| 384 | End of Season Tapper Workout | This is a nice short workout with bursts of speed, perfect for end of tapper race tuning. | 2800 | Stroke |
| 385 | Speed Work | This workout is designed to train a swimmer's top speed | 3300 | Speed |
| 386 | 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 |
| 387 | Distance Pace Work | Workout focuses on increasing speed over long swims, training the swimmer to hold pace in distances races. | 4100 | Distance Freestyle |
| 388 | General Aerobic Workout | This workout focuses on aerobic swimming. | 4250 | Endurance |
| 389 | Fun and Quick Stroke Sprint Workout | This quick workout emphasizes maximum effort and active recovery. | 3400 | Stroke |
| 390 | 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 |
| 391 | Super Sprint Freestyle | Fun and fast practice working on super fast sprinting with lots of rest | 3800 | Sprint Freestyle |
| 392 | Sprint Stroke Workout | This workout emphasizes stroke sprint work | 3300 | Other |
| 393 | All Around Stroke Workout | This workout has a bit of everything from Drill do Pace work update! | 4100 | Other |
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