Sample Workouts

Long Distance

Warm-up (1300m)
  • 200 on your own
  • 100 kick choice
  • 100 pull choice
  • 100 swim choice
  • 2 rounds of
    • 2 x 100 (50 drill/50 swim) @ 2:00/2:15/2:30
    • 4 x 50 perfect technique @ 1:00/1:15/1:30
      • Round 1: free
      • Round 2: stroke (add 10-20s for 100’s)
Main set (3000m)
  • 2×400 free @ 7:00/8:00/10:00 (Pace per 100 1:45/2:00/2:30)
  • 2×300 free@ 5:00/5:45/7:00(Pace per 100 1:40/1:55/2:20)
  • 4×200 free@ 3:10/3:40/4:30(Pace per 100 1:35/1:50/2:15)
  • 8×100 free@ 1:30/2:15/2:30
Warm-down (500m)
  • 100 double arm backstroke
  • 4×50 free – long smooth strokes @ no Time
  • 200 easy

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Mid Distance

Warm-up (800m)
  • 200 on your own
  • 8×50 1-4 pull, 5-8 kick @ No Time
  • 4×50 descending 1-4 @ 1:00/1:15/1:30
Main set (2300m)
  • 5 x 100
    • 1: 25 fly/75 free
    • 2: 25 free/25 back/50 free
    • 3: 50 free/25 breast/25 free
    • 4: 100 IM
    • 5: 100 free
  • 8 x 50
    • Alternating:
      • 25 IM order/25 free
      • 50 free @ 1:00/1:15/1:30
  • 5 x 200
    • 1: 50 fly/150 free
    • 2: 50 free/50 back/100 free
    • 3: 100 free/50 breast/50 free
    • 4: 200 IM
    • 5: 200 free
  • 8 x 50
    • Alternating
      • 50 IM order
      • 50 free @ 1:00/1:15/1:30
Warm-down (1400m)
  • 4 x 50 drill choice @ no Time
  • 4 x 100 50 drill/ 50 swim focusing on perfect technique @ 30s rest
  • 4 x 50 perfect strokes@ 20s rest
  • 100 kick easy
  • 100 pull easy
  • 200 free long smooth strokes @ no time
  • 200 Easy

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Sprint Workout

Warm-up (1300m)
  • 200 on your own
  • 100 kick choice
  • 100 pull choice
  • 100 choice swim
  • Two rounds of:
    • 2 x 100 swim long smooth strokes @ 2:00/2:15/2:30
    • 4 x 50 descending 1-4 @ 1:00/1:15/1:30
      • Round 1 free
      • Round 2 stroke (add 10-20s for 100’s)
Main set (1650m)
  • 400 Choice Build to 80% @ NT
  • 4×50 All from a Dive
    • 1: Breakout
    • 2: 25 Fast
    • 3: Easy
    • 4: Fast
  • 300 Choice Build to 85% @ NT
  • 4×50 All from a push
    • 1: Breakout
    • 2: 25 Fast
    • 3: Easy
    • 4: Fast
  • 200 Choice Build to 90% Free@ NT
  • 4×50 All from a Dive
    • 1: 25 fast w/turn
    • 2: Cruise
    • 3: Build
    • 4: Fast
  • 100 Choice Build to 95% @ NT
  • 1×50 From a dive as fast as you can go

Note: You can swim any stroke for the Main Set, Take lots of rest on the 50s.

Warm-down (1400m)
  • 200 double arm backstroke
  • 4×100 choice ascending effort @ NT
  • 200 Easy*

*If you need to warm down more you can swim more, stretching is recommended after this workout.

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