Sample Workouts

1. Long Distance
   1. Warm-up (1300m)
   2. Main set (3000m)
   3. Warm-down (500m)
2. Mid Distance
   1. Warm-up (800m)
   2. Main set (2300m)
   3. Warm-down (1400m)
3. Sprint Workout
   1. Warm-up (1300m)
   2. Main set (1650m)
   3. Warm-down (1400m)

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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