Team Swim Workouts
Swim 1
WU:
2x150 free
2x100 free kick
DRILL:
2x100 pull w/buoy and paddles - focus on EVF
2x100 fast free with fins and paddles - focus on turnover
MAIN:
4x200 free :15RI, sprint first 50, then endurance pace
400 free
4x100 :10RI descending
CD:
100 choice ez
50 kick choice
4x25 free easy, best form
Swim 2
WU:
150 free
100 choice
4x50 kick choice
DRILL:
2x50 free w/10 pressouts
3x50 free, 1st 25 fist
MAIN:
200 free
3x100 :15RI descending
Repeat
CD:
100 choice ez
50 kick choice
4x25 free easy, best for
Swim 3
WU:
100 free
100 breast (or free)
4x50 kick choice
DRILL:
3x50 free, 1st 25 fist
2x150 free strip-down
(1st 50 w/paddles and buoy,
2nd 50 just paddles
3rd 50 no toys)
MAIN:
50-150-50 ladder by 50, :15RI
Descending coming down
2x200 free :15RI
CD:
100 back (or free) ez
50 kick choice
4x25 free ez, best for
Swim 4
WU:
150 free
100 kick
100 breast (or free)
DRILL:
3x50 free, 1s 25 fist
3x50 free with 60 sec vertical kicking at deep end
(Advanced: arms out, rotate 90deg every 6 kicks)
MAIN:
200 Free
4x100 free :15RI descending
4x25 free sprint :10RI
1min rest then repeat
CD:
100 back (or free) ez
50 kick choice
4x25 free ez, best form
Swim 5
WU:
100 free, 50 kick,
100 free, 50 kick,
100 free. Build effort on each 100.
MAIN:
Each numbered int is done non-stop as a 200.
Effort scale:
Easy= 6-7/10, Mod=7-8.5/10, Fast - 9-10/10
#1—100 easy, 50 mod, 50 fast :10RI
#2—50 easy, 100 mod, 50 fast :20RI
#3—50 easy, 50 mod, 100 fast :30RI
#4—100 fast, 50 easy, 50 mod :20RI
#5—50 fast, 100 easy, 50 mod :10RI
#6—50 fast, 50 easy, 100 mod. 1min RI
Advanced swimmers repeat #1, 2, 3.
CD:
100 back
50 choice
2x25 Free form focus
Swim 6
WU:
150 free
100 Free Kick
100 Back kick
DRILL:
3x50 free focus on balance
3x50 (25 fist, 25 open) focus on EVF
** Stay aware of arm entry **
MAIN:
6x50 :15 RI maintain form
4x100 :15 RI Descending (each 100 a bit harder than previous) Rest 1 minute and repeat the 4x100
3x50 :10RI Sprint 25, cruise 25
CD
100 EZ Back
2x25 free - focus on form
Swim 7
WU
150 yds @ 5/10 effort
100 Back
100 Breast
DRILL:
3x50 free w/30-45seconds vertical kick at deep end
(Adv: hands out of water, rotate 90 degrees every 5 seconds)
3x50 Pull w/buoy & paddles :15RI focus on hand entry and EVF
3x50 Free w/Paddles :15RI, push back of stroke
MAIN:
200 yds @ 710 effort
4x100 :10RI @ 8/10 effort
2x200 :15RI @ 8/10 effort
3x50 :10RI Sprint
CD:
50 Back
50 Breast
4x25 Form
Swim 8
WU:
2x150 as 100 free, 50 kick
DRILL:
3x50 free w/30-45seconds vertical kick at deep end
(Adv: hands out of water, rotate 90 degrees every 5 seconds)
3x50 (25 fist, 25 open) focus on EVF
Advanced: 150 strip down
MAIN:
4x25 Free, focus on stroke technique
Rest :30
200 Free 7/10 effort
Rest :30
150 pull 8/10 effort
Rest :20
3x100 free :10RI descending
Rest :20
3x50 sprint :10 RI
Advanced: Repeat main set
CD:
50 Back
50 Breast
Repeat
2x25 Free best form possible
Swim 9
WU:
150 Free
50 Back
50 Breast
50 Free
MAIN (all Free @ 7-8/10 effort, :15 RI after each)
100 – Free
200 – pull w/buoy
300 – pull w/ buoy + paddles
400 – free w/paddles only
300 – Free
200 – swim with fins
100 - Free kick
CD:
4x25 Free best form
Swim 10
WU
2x100 easy as 75 free/25 choice
DRILL
2x50 free w/30 seconds vertical kick at deep end :15RI
3x50 as 25 fist, 25 free :20RI
MAIN
8 x 25 free :15 RI (descend stroke count 1-4, descend time 5-8)
4 x 50 as 25 backstroke/25 breaststroke, :20RI
2x100 free :15RI
4x50 free w/fins :15RI
4x50 as 25 free/25 non-free :15RI
200 free
CD
50 breast easy
50 back easy
4x25 free form focused
Swim 11
WU
200 Free
100 back
3x50 kick choice
DRILL
2x100 free w/ paddles & buoy
focus on EVF/catch
2x100 free w/ paddles
focus on push
MAIN
6x100 free :15RI @ 8/10 effort
Advanced:
200-50 free by 50 descending :15RI
(200 free, then 150, 100, 50, each just a bit faster than the previous)
CD
100 back
4x25 free best form focus
Swim 12
WU
150 Free
100 choice
4x50 kick IM order
DRILL
3x50 free w/10 pressouts
3x50 free w/30 seconds vertical :15RI
3x50 as 25 fist, 25 free :20RI
6x50 SWIM GOLF :30RI - Focus!!!
50 free, count hand entries and time in secs. Each 50
Golf score = strokes + time
Try to lower your score!
MAIN
6x100 free :15RI @ 8/10 effort
1st 3 focus on EVF, 2nd 3 focus on Push
Advanced:
2-3x200 :15RI 7/10 effort
CD
100 back/breast
4x25 free best form focus
Swim 14
WU:
150 Free
50 Back
50 Breast
DRILL:
4x25 Kick on side drill w/fins
2x50 Shark Swim
(Free swim with kickboard between legs)
Push against resistance of kickboard when rotating
3x50 pull w/buoy and paddles
MAIN:
(Focus on hip rotation timing at start of pull)
4x100 Free :15RI descending
50 Shark swim
3x100 Free :15RI descending
50 Shark swim
2x100 Free :10RI descending
50 Shark swim
100 Free
CD:
100 Back
50 Breast
2x25 Free best form
Swim 15
WU
100 Free
100 Choice
2x50 Kick choice
DRILL
2x100 Shark Swim :20RI
(Free swim with kickboard between legs)
Push against resistance of kickboard when rotating
2x100 Pull w/buoy and paddles :20RI
focus on long pulls
ADV:
150 Strip Down
MAIN
150 (50 Sprint, 100 Cruise)
150 (50 Cruise, 50 Sprint, 50 Cruise)
150 (100 Cruise, 50 Sprint)
Repeat 2x, RI :30
4x25 Free sprint RI:10
GO HARD!!!
CD
100 Back,
100 Breast,
4x25 Free best form
Swim 16
Breath control
WU
150 Free
3x50 Choice no free
100 Kick Choice no free
DRILL
3x50 Free :30RI
breathe L side 1st 25, R side next 25
2x75 Free :30RI
1st 25 breathe every 3 strokes,
next 25 every 5, last 25 every 7
MAIN:
200 Free, Count strokes each length
Calculate average
4x25 Free SPRINT! :30RI
200 Free, Count strokes per length
Keep at or below earlier average
4x25 Free SPRINT!!!! :30RI
4x100 Free :45 RI, Count strokes per length
Keep at or below earlier average
CD
50 Back
50 Choice
4x25 Free :30RI, Best Form
Swim 18
WU
150 Free
3x50 Choice no free
100 Kick - choice
DRILL
3x50 Free :30RI (25 Fist, 25 Free)
3x50 Pull w/buoy and paddles :20RI
(#1 focus on EVF catch, #2 focus on strong pull,
#3 focus on accelerating hand through stroke)
MAIN
4x75 as 25Free, 25Brst, 25Free, :20RI
[ Swim @ 8/10 effort, keep even pace all intervals
100 Free :30 RI
200 Free :40 RI
300 Free 1:00 RI ]
Advanced: repeat 2x
CD
50 Back
50 Breast
4x25 Free Best Form
Swim 19
WU
150 Free
2x50 Choice no free
100 Kick - choice
DRILL
3x50 Free :30RI (25 Fist, 25 Free)
3x50 Free breathe off-side
(Non-preferred side)
MAIN
3x200 :30RI 7/10 effort
100 EZ Breathe using both sides
2x200 :30RI 8/10 effort
100 EZ Breathe using both sides
200 @ CSS pace or 9/10 effort
Advanced:
4x100 :20 RI, sprint first 25
CD
50 Back
50 EZ kick
4x25 Free Best Form
Swim 20
WU:
150 Free
100 Back
3 x 50 kick free, choice, free
DRILL:
4x50 Free w/Paddles
focus on hand acceleration through stroke
2x100 Free w/Paddles and fins, focus on speed
MAIN:
3x400 :30RI 8/10 effort,
Sprint 1st 25 of each 400
CD:
100 Back
2x25 Easy Free, focus on form
Testing
CSS Test
WU:
200 ez free
4 x 50 free (25 fast + 25 easy) :15 RI
4 x 100 free :20 RI
NOTE: Do these 100’s at what you THINK will be the AVERAGE pace that you can sustain for a 400 Time Trial.
1 minute rest
MAIN:
400 time trial - even pace, steady, best effort
Remember your time!
5 to 8 minutes easy swimming/stretching until fully recovered, then
200 time trial - even pace, steady, best effort
Remember your time!
CD:
100-200 easy choice of strokes
Adv: Ok to add moderate intensity ya