Sprint Day

These are getting easier. Yipee!

Warm Up:
100 Free
100 Back
100 Breast
50 Free
50 Back
50 Breast
500 Free at base pace
Main Set:
4x200 (base, medium, med-hard, hard) :30 rest b/tw
1:00 rest before next set
4x100 (increase intensity as last set) :15 sec rest b/t
1:00 rest before next set
4x50 (each rep increase intensity) :10 sec rest
1:00 before next set
4x25 (increasing intensity) :05 sec rest
Cool Down:
50 Breast
50 Back
100 Free Easy
Total Distance: 2600

Long Xmas Eve Set

Gotta earn that extra piece of pie, right?

Warm Up:
50 m free
50 m breast
50 m back
50 m free
Main:
Sprints (2x through)
2x50 fast (5 sec rest)
1x100 fast (10 sec rest)
repeat 2x
2000 m time trial
(break them up mentally in 500 m bits so 1st set easy, 2nd set medium, 3rd set med-hard, 4th set hard)
Sprints (same as beginning)
2x50 fast (5 sec rest)
1x100 fast (10 sec rest)
repeat 2x
Cool Down:
25 breast-25 back-25 free-25 breast-25 back-25 breast-25 free-25 breast
Total Distance: 3300 m!!!
(the farthest I've ever gone to date)

More Sprints--12 Workouts of X-mas

Coach is killing me with the Friday sprints!

Warm Up:
Fast 150 (free)
(Brrr! It's cold)
Swim to the first flag and do 3 somersaults. Swim back.
50 m free--take only 2 breaths entire time
500 m free (base)
Main Set:
4x300 sprint sets:
1. 3x50 (25 easy/25 fast); 1x150 fast
2. 3x50 (middle part fast); 1x150 fast
3. 3x50 (25 fast/25 easy); 1x150 fast
4. 3x50 (first and last part fast); 1x150 fast
Cool Down:
400 free easy
Total Meters: 2300 m

This was hard!!!

Time to Sprint!

Had fun today, swimming in the rain. Going fast makes going at base pace SO much easier!

Warm Up:
1. 150 free easy
2. 50 back
3. 300 free easy
(50 catch-up drill, 100 free, 50 catch up drill, 100 free)
4. 3x50 back
5. 300 free easy
(50 catch-up drill, 100 free, 50 catch up drill, 100 free)
6. 3x50 back
Main Set:
1. 50 (1st 25 hard/2nd 25 base)
Rest: Base + :10
100 sprint
Rest: Base + :30
2. 50 (middle 25 hard)
Rest: Base + :10
100 sprint
Rest: Base + :30
3. 50 (2nd 25 hard)
Rest: Base + :10
100 sprint
Rest: Base + :30
4. 50 (1st 12 hard/last 12 hard)
Rest: Base + :10
100 sprint
Rest: Base + :30
5. Swim 300
(50 breast, 50 back, 100 free, 50 breast, 50 back)
6. 4x150:
(50 all-out sprint
Rest: Base + :10
100 easy free
Rest: 30 seconds)
Repeat 4x
Total Meters: 2700

Back Focused Workout

2700 meters

Warm Up I:
easy free 300
Warm Up II:
2xladder
50-100-150-200
1st time free
2nd time--alternate stroke 50-kick 50 all thru (50 stroke; 100 (50 stroke/50 kick); 150 (50 stroke/50 kick/50 stroke); 200 (50 stroke; 50 kick; 50 stroke; 50 kick))
10 sec rest b/tw each distance
main set:
4x through
1. 100 (50 side/side kick back; 50 2 arm drill back) (:30 base)
2. 50 back (:10 base)
3. 200 free

Intense Workout--2600 m

WU
800 reverse IM
(200 free, 200 breast, 200 back, 200 fly)
each 200--100 swim, 50 1-armed drill (2 strokes each arm, switch), 50 kick
Main set:
12x150
1. 150 @ base (3:10)
2. 25 stroke/100 free/25 stroke @ base +10
3. 25 kick/100 free/25 kick base +15
4. 25 free/100 stroke/25 freebase +20repeat 3x through

HARD (swam a bit slower than 3:10 base)

More Great Quotes

"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy."--Martin Luther King, Jr.

"There's no thrill in easy sailing ... but there IS satisfaction that's mighty sweet to take, when you reach a destination that you thought you'd never make."--Spirella

"A true champion knows how to overcome doubts and manage those doubts and turn them into motivation."Misty Hyman - Olympic gold medalist in 200-meter butterfly at 2000 Sydney Games

"The harder the conflict, the more glorious the triumph."--Thomas Paine

"The harder you work, the harder it is to surrender."- Vince Lombardi

Breast Stroke Workout

with enough free to keep us triathletes happy--don't worry.

Warm-Up:
4x200s
1. 200 free
2. 100 stroke/100 free
3. 100 kick/100 free
4. 200 choice
Main Set:
25 breast pull/fly kick
25 breast kick 3x/1 breast pull
50--25 breast/25 free
25 breast pull/fly kick
25 breast kick 3x/1 breast pull
100--25 breast/75 free
25 breast pull/fly kick
25 breast kick 3x/1 breast pull
150--25 breast/125 free
25 breast pull/fly kick
25 breast kick 3x/1 breast pull
200--25 breast/150 free
100 free-50 stroke-200 free-50 stroke-300 free-50 stroke-300 free-50 stroke
(I would have done 200 free-50 stroke-100 free-50 stroke but ran out of time. This would have added 400 m)
Total Distance: 2650 m

Back/Free Workout--Technique Focused

I actually really liked this one:

Warm Up:
8x100
(25 free drill
25 back drill
25 free kick (no board)
25 back kick)
repeat 8x
Main Set:
600
(25 back
50 free
25 back drill (roll over vomit--free 2 strokes/back 3 strokes))
repeat 4x
300
(25 back
75 free)
repeat 3x
8x50
25 free
25 back
odds fast turn-over
evens slow, strong and long
Total Distance: 2100m

Half-Ironman Training Workout

Warm Up:
3x150
50 each (free-back-breast)
50 free easy
Main Set
4x500
descending
set 1 and 3--swim odd 50s while breathing bilaterally
set 2--swim even 50s while counting strokes; try to subtract 1 stroke from each even 50
set 4--all out
swim an easy 50 meters breast stroke in between each 500
rest 15-20 seconds before starting new set
Cool down:
200 meters choice
Total distance: 2900 meters

Test 100s

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=923

Warm Up:
100 free
50 choice
100 free
50 kick
repeat 2x
Main:
3x100 steady
3x(50 free drill/50 free kick)
3x100 steady
3x(50 free drill/50 free kick)
4x100 fast + 20 sec rest
Cool down:
200 choice
2400 meters total
50 meter pool

Ladder

Add some other strokes to increase distance and break it up.

Warm Up:
12x50s any stroke (I did free).
Main Set:
Ladder--500-400-300-200-100
Total Distance: 2100 m

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=917

Too Many 100s

A little boring but great for working on pacing

Warm Up:
2x100 free, 50 stroke
2x100 free, 50 kick
Main Set:
16x100s
4x100 descend
1. base +10
2. base +5
3. base
4. base -5 (ouch!)
4x100 steady
run through this twice for 16
Total Distance: 2300 m

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=916

Sprint Swim Workout

Because to go fast, you have to swim fast!

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=913


Warm Up:
4x50 kick on back IM
(50 fly kick)
(50 breast kick)
(50 back kick)
(50 free kick)
all while on back 200
Main Set:
freestyle pull pyramid
steady going up
descending going down
50-50-100-100-200
200-100-100-50-50
Main Set II:
Sprints
50 fast, 50 easy
2x50 fast, 100 easy
3x50 fast; 1x150 easy
4x50 fast; 200 easy
1x100 fast; 100 easy
2x100 fast; 100 easy
you can keep going with this, if you feel good
Total Distance: 2700 m
Short course pool (50 m)

Solid 300s

Great workout today!

Warm Up:
4x200 free with 1x50 stroke in every 200
Main Set:
2x150 free (middle 50 stroke)
1x300 free (count strokes first and last 50)
3x100 free
1x300 free (count strokes first and last 50)
6x50 choice
1x300 free (count strokes first and last 50)
Total Distance:
2600 meters

Hard 100s

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=885

Felt hard today but maybe b/c I'm tired from my ocean swim last night. Anyway, got a good 2500 meters in so I'm happy.

WarmUp:
4x100
if swimming with others, take turns pulling every other 100 to get used to drafting for open-water practice.
2x50 (25 m free, 25 m back kick)
1x100 (25 each back, free, free, back 100)
2x50 (2x25 back-free)
2x50 (2x25 breast-free kick)
1x100 (25 each breast-free-free-breast)
2x50 (2x25 m each breast-fly)
Main Set:
5x100 (freestyle swim base with :10 rest b/tween; repeat 4xwith effort; 5th is recovery)
rest 1 minute after set
5x100 same as previous set but slightly harder
5x100 same as previous set but harder

Pacing Sets

Pre Warm Up:
1x100 free easy
1x50 breast
1x50 back
1x100 free easy
Warm Up:
6x200
odds are free, evens stroke (breast/back)
middle 50 of each 200 is kick
Main:
4x50 at 100 pace with :5 sec rest
2x100 at 200 pace with :10 sec rest
1x200 at 400 pace with :15 sec rest
1x400 at 800 pace with :20 sec rest
1x800 steady
Total Distance: 3300 m

(I skipped final 100 m of warm-up and last 800m--if you're short on time or not up to the full distance--this was 2400 m)


http://www.dynoswim.com/freestyleFrenzy.php?workoutId=882

Double Descents

Warm Up:
250 free easy
8x100s base (form focus)
Main:
4x100 easy (descend)
4x25 kick
4x100 moderate (descend)
4x25 kick
4x100 strong (descend)
4x25 kick
4x100 HARD! (descend)
Cool down:
50m breast easy
Total Distance: 3000m

It all Adds Up

Great workout today! I found out I can swim faster short course b/c of pushing off the wall. I guess you need the ego boost once in awhile.

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=868

Adding it Up
Distance/Pool Type: 2500 short course yards
Swim Workout Category: middle distance
Swim Workout Time: 57:40

Warm Up
1x50 freestyle warm-up :15 sec rest
1x400: 100 free/100 stroke (back)/100 free/100 stroke (breast)
1x200: 50 free/50 kick/50 free/50 kick
1x400: 100 free/100 stroke (back)/100 free/100 stroke (breast)
Main
2x100 free (base + :05)
1x50 stroke (breast) hard (+:15)
300 free (:30) 550
2x100 free (base + :05)
1x50 stroke (back) hard (+:15)
200 free (:30)
2x100 free (base + :05)
1x50 stroke (kick) hard (+:15)
100 free (:30)
Cool down
1x100 focus on form

Swim Workout--Solo Swim (Descents)

Missed my master's swim so I designed my own! Actually, I pulled it off of Swim Workouts for Triathletes. That thing is genius! I had a great swim too. I'm getting faster!!

Warm Up:
300 choice
--1x150 (50 breast, 50 free, 50 back)
--1x150 (50 kick, 100 pull)
Main Set:
1x400 steady effort (:30 rest)
3x200 descending (:30 rest)
4x100 descending (:20 rest)
6x50 descending (:20 rest)
Cool Down:
300 choice (easy)
--1x150 (50 breast, 50 free, 50 back easy)
--1x150 (100 pull, 50 free)
Total Distance: 2300m

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=866

My 3 Personal Favorites:

My Personal Favorites:

1. Ladder
Warm Up:
Repeat 4x(50m each-breast-back-free)
Technique (4x) 50m each pull-kick-drill-free
Main Set:
Descending Ladder (increase pace as sets get shorter; rest 30 seconds b/tw):
1x500
1x400
1x300
1x200
2x100
4x50
Cool-down:
Golf Swim (try to omit 1 stroke each 50m): 4x50m (slow)
Total Distance: 2400m

2. Builds
Warm Up:
500m
4x100(25 kick/25 free/25 drill/25 stroke)
Main set (build):
4x200(50 easy, 50 med, 50 med-hard, 50 hard)
4x100(25 easy, 25 med, 25 med-hard, 25 hard)
4x50(24 easy, 25 hard)
cooldown:
3x50 (long and slow strokes, reducing by 1 each 50 )
easy 50 breathe every 4th stroke
stroke 100
total 2500 m

3. Medium Intervals
Warm Up:
300 yds
6x50 drill/choice
Main set:
5x200 on 15 sec rest
5x100 on 15 sec rest
Cool down
300 pull
200 easy moderate
Total distance: 2600m

Intervals of 400

Intervals of 400
Warm Up:
easy 100
600 free
Main Set:
50x3 free
400 free
50x3 br/fr
400 free
50x3 back/fr
400 free
50x3 fly/fr
(200 fr; 50x2 kick--fr;br)x2
Cool down:
200 easy

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Aerobic Intervals

Aerobic Intervals
Warm Up:
450 (breast-back-free 50 ea. X3)
50x16 in 4 sets (1--free; 2--25 back/25 free; 3--25 breast/25 free; 4-25
fly/25 free)
Main set:
1x250 free
4x50 stroke (back)
2x250 free
3x50 stroke (breast)
3x250 free
2x50 (kick--breast)
1x250 free (fast)
Cool down:
1x50--back
Total Distance: 3500m

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Negative Splits

Negative Splits
Warm up:
300 free
200 IM
100 kick
Main Set:
12 x 50 (25 kick-swim) 3 of each stroke &:10 rest
5 x 100 BASE +:15
800 free pull or swim (negative split 500's)
8 x 75 choice (desc 1-4 & 5-8) @:10 rest
300 free pull or swim (negative split 250's)
Warm down:
3 x 200 (50 kick-drill-100 swim)
Total Distance: 4000m

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Fast 50s

Fast 50s
Warm up:
- 300 free- 200 stk- 100 kick- 100 choice
20 x 25 @:10 rest (5 of each stroke)
Main Set:
6 x 50 free BASE -:05 (these will be fast)
400 free pull or swim (alternate breathing)
4 x 50 free BASE -:05 (these will be faster)
600 free pull or swim (alternate breathing)
2 x 50 free BASE -:05 (as fast as you can go)
400 free pull or swim (alternate breathing)
Warm down:
400 IM Workout
Total Distance: 3600 m

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Mix it Up

from UCSD master's swimming (Sickie):
http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628

Mix It Up
Warm up:
2X (200 free-100 butterfly-100 kick)
12 x 50 (4=free, 4=stroke, 4=50s)
IM @:10 rest
Main Set:
6 x 200 free on BASE (Desc 1-3 & 4-6)
8 x 75 (25 kick- 50 swim choice) @:10 rest
4 x 100 choice FAST @ ez 50 swim between each
Warm down:
- 100 swim-100 kick- 100 drill- 100 swim
Total Distance: 3800m

Sets of Four

Sets of Four
Warm-up:
4 x 100 free descending
Rest 20 seconds between each 100. Last 100 at 80% effort.
Main Set:
4x150 free
4x100 alternate free and back
4x50 free
4x25 alternate free and breast
4x150 on 2:15
4x100 on 2:00
4x50 on 1:45
4x25 on :30
Warm-Down:
Kick Set: 200 kick
4x50 choice
4x50 free
Total Distance: 3500m

http://www.swimmingworldmagazine.com/swim-cgi/

Bit of Everything

Bit of Everything:
Warm-up:
500 m (200 swim; 100 stroke drill; 200 kick)
1 min apart
3x(200 easy, 100 hard kick)
15 sec apart
Main Set:
4x300(100 fast 100 easy 100 fast)
1 min rest
4x50 free
Warm-Down:
6x50 drills
100 freestroke with breastkick
Total Distance: 3200 m

http://www.swimmingworldmagazine.com/swim-cgi/

Broken 100s

Broken 100s
Warm-up:
100 Free swim 200 Free pull with buoy 200 Free kick 100 Free swim
10 x 25 Choice of strokes pull with buoy Practice fast turnover
Main Set:
4 x 200 Free broken
#1: 100/100
#2: 100/50/50
#3: 100/50/25/25
#4: 100/25/25/25/25
All breaks :10 Rest 1:00 between 200s
100 Free easy
3 x 100 Choice of strokes broken (all 1 stroke, no free)
#1: 100
#2: 50/50
#3: 25/25/25/25
All breaks :10 Rest 1:00 between each set
Kick Set: 6 x 25 Kick 5 each stroke
Warm-Down:
100 Free
Swim-down
Total distance: 2300m

http://www.swimmingworldmagazine.com/swim-cgi/

Drills, drills, drills

Drills, drills, drills
Warm-up:
300 Kick 300 Pull 300 Swim
Do them at your own pace!!
Main Set:
10x100 Freestyle Alternating the breathing every 3 strokes or every 5 strokes
Pull Set
1x(50-100-200-300-200-100-50)
Rest 2 Min. in between
Drill Set
8x75 Freestyle Right Arm down Left Arm Back Full Stroke
10 seconds rest in between each 75
Kick Set
6x25 Freestyle with fins
:25
Warm-Down:
300 Anything but freestyle
At your own pace!!
Total distance: 3950 m

http://www.swimmingworldmagazine.com/swim-cgi/

Perfect Mix

Perfect Mix
Warm-up:
4x200 SKPS (50 Swim/ 50 Kick/ 50 pull/ 50 swim) nice'n easy IM order
Rest 15 seconds between each one
12 x 50 IM order first 25 drill, second swim
Main Set:
4 x 100 Free @ 30 sec rest
3 x 75 Free (3,5,7 breathing) @ 15 sec rest
2 x 50 Free all out @ 15 sec rest
Do set 3x
Warm-Down:
200 swim, 200 kick
Easy pace, stretching out
Total distance: 2575 m

http://www.swimmingworldmagazine.com/swim-cgi/

Speed Fix

Speed Fix
Warm-up:
200 Free 200 IM 100 Kick
Easy
Main Set:
1st five are freestyle 2nd five are IM order
10 x 100
10 x 75
10 x 50
Fast!
Kick Set:
10 x 25 Free
4 x 100 IM (no board)
Warm-Down:
200 Free
Easy
Total Distance: 3600 m

http://www.swimmingworldmagazine.com/swim-cgi/

Speed & Pace

Speed & Pace
Warm-up:
800 meters crawl 50 meters kick
Increase pace every 200 meters
Main Set:
400 meters crawl 50 meters kick
Increase pace every 100 meters for the 400 (1st 100M 25% - 2nd 100M 50%, ETC..)
ONE MINUTE REST after 50M kick.
200 meters crawl 50 meters easy
Increase pace every 50 meters for the 200 (1st 50M 25% - 2nd 50M 50%, ETC..)
TWO MINUTES REST after 50M easy.
5x50 meters freestyle all out
5x25 meters freestyle all out
Warm-Down:
100 meters easy swim
Total Distance: 1875 m
http://www.swimmingworldmagazine.com/swim-cgi/

Builds

Select Workouts from Swimming World:
http://www.swimmingworldmagazine.com/swim-cgi/

Builds
Warm-up :
500 drill/swim (ea 50) by 100
5 x 50's drill
4x 50's build
2x 50's kick
Main Set :
5 x 100's (build @15 sec rest)
3 x 100 I.M. (@15 sec rest)
Warm-Down:
200 free easy
Total Distance: 2050 m

Long & Hard

Long and Hard
Warm Up:
200 free easy
200--50 kick; 50pull; 100free
Main Set:
1x400
1x600
1x1000
Cool down:
4x50 easy free--technique focus
Total Distance: 2600 m
http://www.triclubsandiego.org/

More IM

More IM
Warm Up:
500 m free (easy)
Main Set:
4x200 m free w/last 50m kick each set
4x200 IM (fly, back, brst, free)
Cool down:
200 m free--long and slow
Total distance: 2300 m

http://www.triclubsandiego.org/

10s & 50s

10s & 50s
Warm Up:
form focus--500m free
10x50s--25 drll; 25 swim
Main Set:
10x25 fast
10x50 fast
4x100--25 ea--drill-free-kick-free
400-300-200 short pyramid steady paced
Cool down:
50 ea back-free-breast
Total distance: 3200

http://www.triclubsandiego.org/

Hypoxia

Hypoxia
Warm Up:
500 m free (easy)
(kick 50; free 50; kick50) x3
Main Set:
descending set--100x6
hypoxic sets--6x100 (breathe every 5)
6x125 (breathe every 3,4,5,6,7)
Cool down:
200 free easy
Total distance: 2975 m

http://www.triclubsandiego.org/

25s & 50s

25s & 50s
Warm Up:
300 yards - freestyle warmup.
300 yards - 4 x 75 yards.
The odds are 25 kick on left side, 25 kick on right side, 25 swim.
The evens are all kick (any way you want.)
Do these on 5 seconds rest.
Main Set:
600 yards - 12 x 50 yards freestyle in groups of 3.
1st set easy, 2nd set harder, 3rd set hard (TIP--tightest interval possible).
400 yards - put on pull buoy. 4 x 100 yards.
Use a breathing pattern of 3 for the odds and 5 for the evens.
Do these on an interval of 5 seconds rest.
200 yards - put on fins. 8 x 25 butterfly. The odds are drill. The evens are fast.
200 yards - 4 x 50 yards freestyle descending (swim these as form, firm, fast and very fast).
Cool down:
200 yards - freestyle warm down.
Total distance: 2,200m

http://www.triclubsandiego.org/

IM II

IM II
Warm Up:
300 yards - freestyle warm up.
200 yards - 2 x 100 yards kick.
Do these as 25 butterfly kick, 25 backstroke kick, 25 butterfly kick, 25 freestyle kick.
Interval is 5 seconds rest.
Main Set:
300 yards - Do this as 100 freestyle, 100 IM, 100 freestyle.
Interval is 5 seconds rest.
400 yards - 4 x 100 yards. Do these in IM order.
The first 100 will be 25 freestyle, 25 butterfly, 25 freestyle, 25 butterfly. The second 100 will plug in backstroke.
the third 100 will plug in breaststroke.
the final 100 will be all freestyle.
Do these on 5 seconds rest.
300 yards - 3 x 100 freestyle.
Do these on a fast interval providing 5 seconds of rest or less.
Cool down:
300 yards - put on pull buoy and paddles. 3,5,7 breathing pattern by 100's. 200 yards - freestyle warm down.
Total distance: 2,000m

http://www.triclubsandiego.org/

Active Recovery

Active Recovery
Warm Up:
300 yards – freestyle warm up.
200 yards –4 x 50 yards. Kick for 25 yards on your left side and 25 yards on your right side. Interval is 1:00.
Main Set:
1,000 yards – 200 yards freestyle, 3 x 100 yards.
Repeat this for a total of 2 times through.
Pace should be easy.
Do the 100’s as 75 freestyle swim, 25 IM stroke.
Thus, the 1st 100 ends with butterfly, the 2nd 100 ends with backstroke, the 3rd 100 ends with breaststroke.
Cool down:
300 yards –pull buoy and paddles. Breathing pattern of 3,5,7 by 100’s.
200 yards – freestyle warm down.
Total Distance: 2000m

http://www.triclubsandiego.org/

Mix and T.I.P.

Mix & T.I.P.
Warm Up:
200 yards – freestyle warm up.
300 yards –6 x 50 yards as 25 kick, 25 stroke/drill.
The odds are freestyle.
The evens are your choice of stroke other than freestyle.
Main Set
600 yards – 3 x 200 yards.
#1 and #3 are freestyle.
#2 is anything, but freestyle.
Do these on 5-10 seconds rest.
Build your speed throughout each 200 so you are very fast for the final 50 of the 200
50 yards – easy freestyle
500 yards – 5 x 100 yards freestyle TIP (tightest interval possible.)
Select an interval that you can make for all 5, but barely make because you need to make these fast.
Cool Down
300 yards –pull buoy. 3,5,7 breathing pattern by 100’s.
150 yards – freestyle warm down.
Total Distance: 2,100m

http://www.triclubsandiego.org/

3 F's (Form, Firm, Fast)

3 F's (Form, Firm, Fast)
Warm Up:
300 yard – freestyle
300 yard – 6 x 50 yards (hard w/30 sec rest).
Odds are under 25 (ie, shooter – no breath for as far as you can go while dolphin kicking) and over 25 (swim your choice of stroke.)
Evens are the reverse – over 25 followed by under 25.
Main Set:
900 yards – 9 x 100 yard freestyle in groups of 3.
The first 3 are “form”, the next 3 are “firm” and the final 3 are “fast.”
Cool Down:
300 yards – put on pull buoy
3,5,7 breathing pattern by 100’s.
200 yards free
Total Distance: 2000m

http://www.triclubsandiego.org/

In Love with IM's

Courtesy of TCSD:
http://www.triclubsandiego.org/

In Love with IM's:
Warm Up:
300 yards – freestyle
200 yards – 4 x 50 (25 yards kick, 25 yards swim) @ 5 sec rest. IM order (Fly-back-breast-free).
Main Set:
4 x 50 in IM order @ 5 sec rest.
2 x 100 freestyle.
200 IM
2 x 100 freestyle.
4 x 50 in IM order
Cool down:
300 yards – w/pull buoy. Breathing pattern of 3,5,7 by 100’s.
200 yards – freestyle.
Total Distance: 2000m

Swim Workout of the Day--Broken Distances

http://www.dynoswim.com/freestyleFrenzy.php?workoutId=863

Warm Up:
3x300
all at base pace
(1x100; 2x50 (1st and 3rd are stroke); 1x100)
rest b/tw each 300
Main Set:
2x400
(2x50;1x100;2x50;1x100)
rest 30-60 sec b/tw each 400
1x200 pull (focus on form)
2x300
(2x50;2x100)
100s are base+5 sec rest HARD
rest 30 sec to 1 min b/tw entire set
Cool-down: 200 Pull
Total Distance: 2500 m

Form, form, form

Triathlon Training Workout #18 (Form, form, form)
Warm up:
- 4 x 25 m swim (stretch)
- 4 x 50 m swim (stretch)
- 3 x 100 m free (form)
- 2 x 300 m free (form)
- 3 x 100 m free (form and pace)
Main Set:
- 100 m free kick (strong)
- pyramid
50 free (rest 0:20)
100 free (rest 0:20)
200 free (rest 0:20)
100 free (rest 0:20)
50 free (rest 0:20)
- 100 m pull then repeat pyramid
Cool down:
- 100 m free (breathing every 2, 3, 5, 7 strokes for every 25)
- 2 x 100 m free (smooth)
Total Distance: 3000 m

Broken Distances

16. Triathlon Training Workout #16 (Broken distances)
Warm up:
- 200 m swim
- 100 m kick
- 200 m pull
Main Set:
- 4 x (50 m swim, 50 m kick, 50 m drill, 50 m pull) (rest 0:10)
- 4 x 200 m swim on 3:40 (drop time by 1-2 sec each 200)
Cool down:
- 6 x 50 m alternate back and breast
- 100 m easy
Total Distance: 2500 m

Pyramid

15. Triathlon Training Workout #15 (Pyramid)
Warm up:
- 100 m free
- 100 m back
- 100 m breast
- 100 m free
- 4 x 50 m alternate swim and kick
Main Set:
- 4 x 50 m free (rest 0:15)
- 3 x 100 m free (rest 0:15)
- 2 x 150 m free (rest 0:15)
- 1 x 200 m free (rest 0:15)
- 2 x 150 m free (rest 0:15)
- 3 x 100 m free (rest 0:15)
- 4 x 50 m free (rest 0:15)
Cool down:
- 200 m easy
Total Distance: 2600 m

Note: Make sure you start out at a comfortable pace and then increase the effort until you reach the “top”. The longest distance in the set should also be the hardest effort. Then as you come “down”, ease up on the effort. A good way of doing this is keep your speed and rest constant through the entire set. Remember to start out slow and use the clock!

Counting Strokes

14. Triathlon Training Workout #14 (Counting strokes)
Warm up:
- 50 m free, 50 m kick
- 100 m free, 50 m kick
- 150 m free, 50 m kick
(repeat set with other stroke)
Main Set:
- 2 x (4 x 50 m free)
First set count on 1:20
Second set steady on 1:30
- 800 m free
- 100 m any stroke
Cool down:
- 4 x 50 m free kick (rest 0:10)
- 100 m easy
Total Distance: 2500 m

Pacing and Building 50s and 200s

13. Triathlon Training Workout #13 (Pacing and building 50’s and 200’s)
Warm up:
- 8 x 50 m (alternate between free and other stroke) (rest 0:15)
Main Set:
- 3 x (2 x 200 m free)
First set build on 3:40
Second set build on 3:50
Third set build on 4:00
- 100 m easy
- 3 x (2 x 50 m free)
First set build on 1:10
Second set build on 1:20
Third set build on 1:30
- 100 m easy
Cool down:
- 3 x 100 m free kick (rest 0:15)
Total Distance: 2400 m

Evil 6's

12. Triathlon Training Workout #12 (Evil 6’s, 666)
Warm up:
- 6 x 50 m (25 swim, 25 kick) (odds freestyle, evens other stroke)
Main Set:
- 2 x (6 x 50 m, 600 m)
(50s descend 1-3 and 4-6 on 1:10; 600 on 12:00)
- 6 x 100 free on 2:00
100 easy
75 easy, 25 hard
50 easy, 50 hard
50 easy, 50 hard

25, easy, 75 hard
100 hard
Cool down:
- 6 x 50 swim (alternate free and stroke)
Total Distance: 3000 m

Speed and Form 200s

11. Triathlon Training Workout #11 (Speed and form 200’s)
Warm up:
- 4 x 75 m (odds: 50 free, 25 kick; evens: 50 free, 25 drill)
- 4 x 75 m (odds: free; evens: 25 fly, 25 back, 25 breast)
Main Set:
- 2 x (4 x 200 m free)
(First set on 3:30, 3:25, 3:20, 3:15; Second set on 3:15, 3:20, 3:25, 3:30)
- 100 m easy
- 2 x (4 x 50 m free)
(First set build on 1:00; second set build on 0:55)
- 100 m easy
Cool down:
- 2 x 100 free (alternate kick and swim) (rest 0:10)
Total Distance: 2800 m

Pull!

9. Triathlon Training Workout #9 (Pull!)
Warm up:
- 200 m free
- 100 m free
- 100 m breast
- 100 m free
- 100 m back
Main Set:
- 6 x 50 m build on 1:10
- 3 x (200 m pull on 3:30, 2 x 100 m free on 1:45)
Cool down:
- 6 x 50 kick
- 6 x 50 swim
(first 25 m free, second 25 m stroke)
Total Distance: 3000 m

Pacing

8. Triathlon Training Workout #8 (Pacing)
Warm up:
- 4 x 50 m alternate free and drill
- 4 x 50 m alternate free and kick
- 4 x 25 m alternate easy and hard
Main Set:
- 3 x 100 m build on 2:00
- 800 m swim (rest 1:00)
- 600 m swim (rest 1:00)
- 400 m swim (rest 1:00)
- 200 m swim
Cool down:
- 3 x 100 m alternate free, back, and breast
Total Distance: 3100 m

the Toughie

7. Triathlon Training Workout #7 (the “toughie”)
Warm up:
- 100 m swim (rest 0:15)
- 4 x 50 m kick (rest 0:15)
- 100 m stroke (rest 0:15)
- 2 x 50 m stroke kick (rest 0:15)
- 100 m swim (rest 0:15)
(repeat set)
Main Set:
- 400 m swim on 7:00
2 x 200 m pull on 3:30
4 x 100 m on 1:45, 1:40, 1:35, 1:30
(repeat set)
Cool down:
- 200 m easy swim
Total Distance: 2600 m

Mish-Mash

Triathlon Training Workout (a bit of everything, “mish-mash”)
Warm up:
- 6 x (50 m swim, 50 m drill)
- 3 x (100 m swim, 100 m kick)
- 200 m swim
- 200 m stroke
Main Set:
- 2 x 300 m swim (rest 0:30)
- 150 m (50 m free, 50 m back, 50 m free) (rest 0:10)
- 150 m (50 m free, 50 m breast, 50 m free)
Cool down:
- 2 x 100 m easy swim/kick
Total Distance: 2300 m

LSD--long slow distance

Triathlon Training Workout(LSD – long slow distance)
Warm up:
- 200 m free (rest 0:15)
- 4 x 50 kick (rest 0:15)
- 100 m IM (rest 0:15)
(repeat set 3 times)
Main Set:
- 500 m swim (rest 0:30)
- 300 m pull
(repeat set)
Cool down:
- 3 x 100 m kick
Total Distance: 2600 m

Builds II

Builds II
Warm Up:
500m free
drills (kick 50, drill 50, back 50) (x2)
count drill 50x3
Main Set:
4x200 build: (easy; harder; steady; hardest)
4x50 hard sprint
Cool down:
2x75--breast,free,back; 1 easy free
Total Distance: 1500m

Breaking into the 100s

Triathlon Training Workout(breaking into the “100’s”)
Warm up:
- 100 m free (rest 0:15)
- 100 m breast (rest 0:15)
- 100 m free (rest 0:15)
- 100 m back (rest 0:15)
- 100 m free (rest 0:15)
- 100 m IM
- 200 m free (rest 0:15)
- 100 m IM
Main Set:
- 4 x 100 m swim on 1:50
- 4 x 100 m pull on 1:50
- 2 x 100 m swim on 1:45
- 2 x 100 m swim on 1:40
- 1 x 400 m swim
Cool down:
- 3 x 100 m kick
Total Distance: 2500 m

Speed Day

from beginner triathlete's IM Training Plan:


Speed Day
Warm Up:
400 continuous, last 50 in each 100 is kick
Main:
8x100 EBEH (each 100=25 easy, 25 build, 25 easy, 25 hard)
Cool Down:
6x25, each slower and longer than last

Total Distance: 1500m

Sets of 400s

Sets of 400
Warm Up:
4x75, last 25 in each is backstroke
Main Set:
3x400 (1 is RPE 3, 2 is RPE 4, 3, is RPE 5)
Cooldown:
150 easy

Total Distance: 1650m

from trinewbies.com Intermediate Half Ironman Training Program:

Build & Descend 100s

Triathlon Training Workout (build and descend 100’s)
Warm up:
- 100 m swim
- 100 m kick
- 100 m pull
- 100 m kick
- 100 m stroke
Main Set:
- 2 x (4 x 50 m) on 1:20
(in IM order)
- 100 m steady swim
- 4 x 100 m free build on 1:50
- 3 x 100 m pull on 1:50
- 2 x 100 m free descend on 1:50
- 1 x 100 m IM on 1:50
- 1 x 100 m free - hard
Cool down:
- 2 x 100 m easy swim/kick
Total Distance: 2200 m

Long Course Workout

2. Triathlon Training Workout (“long course” workout)
Warm up:
- 4 x 50 m swim on 1:20
(alternate free and other stroke)
Main Set:
- 2 x 50 m drill on 1:20
- 2 x 100 m pull on 1:50
- 2 x 200 m swim on 3:40
(repeat set 3 times)
Cool down:
- 4 x 50 m kick on 1:30
(alternate strokes)
Total Distance: 2500 m

Quality Swim Workout

Quality swim workout
Warm Up:
500 sw, 200k , 100 sw
6x 50s build, 15 sec rest
Main:
5x100s hypoxic, breathe every 3
5x100 fast with easy 50 when resting
cool down:
easy 200
total 2300 m

Build 100s

Triathlon Training Workout #1 (Build 100’s)
Warm up:
- 100 m swim
- 75 m kick (no board)
- 50 m drill
- 25 m hard swim
(repeat 4 times; set 1 and 3 are free, 2 is back, 4 is breast)
Main Set:
- 500 m swim
(build within each 100)
rest 1:00
- 5 x 100 m pull on 1:50
Cool down:
- 12 x 25 m free on 0:30
(nice long strokes)
- 200 m easy
Total Distance: 2500 m

Cinco 400s

Cinco 400s
Warm-Up:
100 free
50 breast
50 back
100 free
Pre-Set:
all are base +10 sec rest
200 free
4x50 stroke
4x50 kick
Main Set:
all are base with 30 sec total rest (brokens, split 30 sec rest up b/tw sets so 5-10 sec b/tw)
1. Broken 400 (200-2x50-100)
2. 400 straight
2. Broken 400 (2x50-100-200)
3. 400 straight
4. Broken 400 (100-200-2x50)
Total Distance: 2700m

Going Long

Today's Workout:
Endurance (Going Long)
Warm Up:
easy 100 free
easy 50 breast
easy 50 back
Main Set:
4x100 free (Base +10 sec rest)
1x800 free (base +30 sec rest)
3x100 free (Base +10 sec rest)
1x600 free (base + 30 sec rest)
2x100 free (base +10 sec rest)
Cool down:
4x50 anything but free
Total Distance: 2700 m

(For those of you sickies who want to go farther, in the main set, add 1x400, 1x100, 1x200 before the cool down for a total of 3400 m).

Hard 200s

Great swim workout today. By Coach Sickie at UCSD Master's:

Warm-Up (long today):
2x100 free (easy--form focus)
for each free set, first 25m of each 100m is drill (2 strokes right arm; 2 strokes left arm), 75m free; repeat to finish set
100 free
50 stroke
200 free
50 stroke
300 free
50 stroke
400 free
50 stroke
Main:
4x200
1. base
2. base +5 sec
3. base + 10 sec
4. base + 15 sec
Cool-down:
100 kick
Total Distance: 2300 m