Technique
Catch-Up Drill Basics for New Swimmers
6 × (25 m catch-up drill, 25 m freestyle, 20 s rest), 4 × (50 m catch-up drill, 50 m freestyle, 30 s rest), 4 × (50 m freestyle, 20 s rest)
Swimming
Structured Swimming Workouts
Every swim workout in this library is written as a structured session with a warm-up, a main set and a cool-down, step by step, so you can follow it on your watch instead of memorizing it or reading a sheet at the end of the lane. Pool sessions are built for a 25 m pool and use distances that also work in a 50 m pool. Wall rest is a timed rest step, and drills, strokes and equipment are named on each step.
Pace targets are relative to your critical swim speed, or CSS, the pace you could hold for about 1500 m. Enter your CSS once and every session shows absolute pace targets per 100 m. If you do not know your CSS yet, start with the CSS test in the tests category.
The workouts cover technique drills for all four strokes, aerobic endurance, threshold sets, speed and sprint work, pyramids, kick and pull, open water skills, triathlon sessions and easy recovery swims. Each one is marked as beginner, intermediate or advanced.
Categories
Workouts
152 workouts
Endurance
4 x 200 m Aerobic Freestyle for Beginners
4 × (200 m freestyle, 30 s rest), 4 × (50 m choice of stroke, 20 s rest)
Threshold
CSS 10 x 100 m on 15 Seconds Rest
10 × (100 m at CSS pace, 15 s rest), 4 × (100 m pull buoy, 15 s rest)
Speed
6 x 100 m Fast with Easy 50s
6 × (100 m at VO2max, 30 s rest, 50 m easy backstroke or freestyle, 15 s rest)
Sprint
8 x 25 m Sprint with Easy 25s
8 × (25 m sprint, 25 m easy back to the start, 45 s rest), 200 m easy freestyle or pull
Pyramid
Pyramid 50 to 200 m and Back for Beginners
50 m 50, 20 s rest, 100 m 100, 20 s rest, 150 m 150, 30 s rest, 200 m 200, 30 s rest, 150 m 150, 30 s rest, 100 m 100, 20 s rest, 50 m 50
Kick and Pull
Kick Basics with Board and Fins for Beginners
6 × (50 m kick with board, 20 s rest), 4 × (50 m kick on your back, 20 s rest), 4 × (50 m kick with fins and board, 20 s rest), 4 × (50 m freestyle, 20 s rest)
Open Water
Open Water Acclimatization, 3 x 5 min
3 × (5 min easy freestyle, 1 min rest)
Triathlon
Sprint-Distance Triathlon Swim, 3 x 250 m at Race Pace
3 × (250 m at CSS pace, 45 s rest), 4 × (50 m at tempo, 20 s rest)
Recovery
Easy 1200 m Recovery Swim for Beginners
4 × (50 m kick with board, 20 s rest), 4 × (100 m freestyle, 30 s rest), 4 × (50 m backstroke or breaststroke, 20 s rest)
Tests
CSS Test with 400 m and 200 m Time Trials
100 m easy, 1 min rest, 400 m at VO2max, 200 m easy swim, 3 min rest, 200 m very hard
Technique
Fingertip Drag Drill for a Relaxed High Elbow Recovery
8 × (25 m fingertip drag drill, 25 m freestyle, 15 s rest), 4 × (50 m fingertip drag drill, 50 m freestyle, 20 s rest), 4 × (200 m freestyle, 20 s rest)
Endurance
First Continuous 1000 m Swim
1000 m freestyle
Threshold
CSS 5 x 200 m Threshold Set
5 × (200 m at CSS pace, 20 s rest), 400 m pull buoy
Speed
3 Rounds of 4 x 50 m Fast
4 × (50 m at VO2max, 20 s rest), 100 m easy freestyle, 4 × (50 m at VO2max, 20 s rest), 100 m easy freestyle, 4 × (50 m at VO2max, 20 s rest)
Sprint
6 x 50 m Build to Sprint
6 × (25 m at tempo, 25 m sprint, 1 min rest), 200 m easy freestyle
Pyramid
Ladder 50 to 250 m with Four Faster 50s
50 m 50, 20 s rest, 100 m 100, 20 s rest, 150 m 150, 30 s rest, 200 m 200, 30 s rest, 250 m 250, 1 min rest, 100 m easy freestyle, 4 × (50 m at tempo, 20 s rest)
Kick and Pull
Pull Buoy Introduction for New Swimmers
6 × (50 m pull buoy, 20 s rest), 4 × (100 m pull buoy, 30 s rest), 4 × (50 m freestyle, 20 s rest)
Open Water
Open Water Sighting Basics, 3 Rounds
3 × (3 min sight every 6 strokes, 1 min easy, 3 min sight every 9 strokes, 1 min easy)
Triathlon
Pool Sighting Drills for Triathlon
4 × (50 m head-up freestyle, 20 s rest), 4 × (50 m crocodile eyes every 6 strokes, 20 s rest), 4 × (100 m at tempo, 20 s rest), 200 m sight every 9 strokes
Recovery
Mixed Stroke Recovery Swim
4 × (50 m kick, 15 s rest), 4 × (100 m freestyle, 15 s rest, 100 m backstroke, 15 s rest), 4 × (50 m breaststroke, 15 s rest), 4 × (50 m sculling, 15 s rest)
Tests
T30 Test, 30 Minute Swim for Threshold Pace
100 m easy, 1 min rest, 30 min at CSS pace
Technique
6-Kick Switch Drill for Rotation and Balance
8 × (50 m 6-kick switch drill, 20 s rest), 6 × (50 m 6-kick switch drill, 50 m freestyle, 20 s rest), 3 × (200 m freestyle, 30 s rest)
Endurance
10 x 100 m Steady Aerobic Swim
10 × (100 m freestyle, 20 s rest), 4 × (50 m choice of stroke, 15 s rest)