2012 Swimming Workouts and Swim Sets

I will add different swimming workouts for all you triathletes, masters swimmers and age-group swimmers out there. If you travel and need one, pick it up! As always, let me know how you do or if you have any great ideas.

Swim Practice #9
1200 IM reverse order (swim/drill by 25)
1 lap fast, 1 lap moderate all the way up to 6 laps fast, 6 laps moderate (straight)
6 x 200 2:45 100 breast / 100 free
12 x 50 :40 backstroke
6 x 100 1:25 / 1:30 Fly from dive
10 x 75 1:00 1-4, 1:15 IM (repeat)

Shoes/paddles
2 x 300 4:15
2 x 200 2:50
2 x 100 1:25


6600 yards

Swim Practice #8
900 300 swim, 300 kick, 300 drill

2 x 50 :35
2 x 50 :40
2 x 50 :40
2 x 35
(2x) second time stroke on the :40s
1700

4 x 200 2:20
4 x 75 :55
4 x 100 1:10
4 x 75 :55
4 x 50 :35
4 x 75 :55

24 x 25 :20 Fly

25 Kick :20 ALL OUT
50 Moderate kick :55
(6x)

Paddles
2 x 50 :35
100 back 1:20
2 x 25 free no breath
(3x)

Fins
8 x 25 Shooter :20/:25
6 x 50 1:05 To failure
6300 yds
**********

Swim Practice #5
10 x 100 odds 1:15, evens 1:10

Fins
25 Shooter, 25 fly :25 and :20 base per 25
all the way up to 4 x 25 Shooters, 100 fly
(x4)– 3000 yds

Swim
6 x 300 3:45 descend 1-3 x 2, some go choice

25, 50, 75, 100 x 4 KICK (first two free, second two stroke)
5800 yds

dryland swim set, get out
**********

Day #4 Update: Some of you have asked about dryland.  We do it extensively, and we should begin sometime next week. Stay tuned!

Swim Practice #4
3 x Indiana IM for warm up
3 x 125 1:45 (50 breast)
3 x 75 1:05 fly (IM order)
100 1:50 KICK
(x4 go through the 4 strokes)
5 fly turns, 5 fly finishes

16 x 50 1:05 ALL OUT until you fail odds fly, evens choice

9 x 150 2:00 Pull
4 x 200 2:45 KICK with fins
300 easy – – 6100 yards
**********

Swim Practice #3
20 x 25 :25 reverse IM order from a dive
20 x 50 :45 head out free 25, fly 2 down 1 up 25
10 x 75 1:10 Right arm / Left arm / swim backstroke – 5 kicks off

bands only 2 stations
6 x 50 1:15 choice
100 1:30 All out stroke
100 kick all out (no band)
4 x 25 :40 No breath (band again)
4 x 25 1:00 under water kickouts

rotate to next station
6 x 200 2:45 50 free / 100 IM / 50 free
4 x 50 :55 2 breath free / then stroke sprint all out
5 minutes – backstroke turns / finishes
4300 yards

4 x 50 1:00 right arm / left arm breast stroke
5 x 100 1:15 free
(2x through)
**********

Swim Practice #2
8 x 100 1:40 2 fly, 2 back, 2 breast, 2 free
odds 50 swim / 50 kick
evens 50 kick / 50 swim
6 x 150 2:30 50 back / 50 breast / 50 back with 10 vertical breast kicks after each
4 x 200 2:45 fly / free by 25 with 15 vertical kicks after each
2 x 250 3:15 IM with a 50 of worst stroke after each
discuss problems, issues

21 x 50 :45, :40, :35 repeat :45 one w dive
4 x 25 1:00 All Out

Paddles
3 x 500 6:30 descend 1-3 stroke do 400, free 500s
4 x 100 2:00 Kick odds moderate, evens All Out
1oo Kick all out for time – to go home
6150 yards
**********

Swim Practice #1
15 x 100 1:20 / 1:30 / 2:00 Free, IM, KICK repeat
10 x 75 5 on 1:15 / 5 on 1:10 free / fly / free
5 x 50 :50 Breast – 2 kicks and 1 pull
41 minutes – 2500

Paddles, buoy and band
300, 200, 100 1:15 base free breath 3, 5 only (15 rest after 100)
(x 4) – 72 minutes – 4900

Fins
6 x 125 1:40 fly on back, fly on right, fly on left (hand in air), free, hands down
6 x 25 :40 All Out choice
88 minutes – 5750

12 x 50 1:20 free 2 breaths each lap only – 10 dips far end, 10 pushups near end
6350 yards

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