Structured Workout Library by Tredict
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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

152 workouts

Threshold

CSS 3 x 400 m with Fast 50s

3 × (400 m at CSS pace, 30 s rest), 200 m easy freestyle, 8 × (50 m at CSS pace, 15 s rest)

1 h 02 min2,900 m Intermediate Threshold
Speed

Descending 4 x 100 m, Two Rounds

100 m at tempo, 30 s rest, 100 m at sweet spot, 30 s rest, 100 m at CSS pace, 30 s rest, 100 m at VO2max, 1 min rest, 100 m easy freestyle or backstroke, 100 m at tempo, 30 s rest, 100 m at sweet spot, 30 s rest, 100 m at CSS pace, 30 s rest, 100 m at VO2max

37 min1,600 m Beginner Tempo
Pyramid

Pace Pyramid with 50s, Two Rounds

50 m easy, 20 s rest, 50 m at tempo, 20 s rest, 50 m at CSS pace, 20 s rest, 50 m at VO2max, 30 s rest, 50 m at CSS pace, 20 s rest, 50 m at tempo, 20 s rest, 50 m easy, 30 s rest, 100 m easy freestyle or backstroke, 50 m easy, 20 s rest, 50 m at tempo, 20 s rest, 50 m at CSS pace, 20 s rest, 50 m at VO2max, 30 s rest, 50 m at CSS pace, 20 s rest, 50 m at tempo, 20 s rest, 50 m easy

36 min1,500 m Beginner Endurance
Kick and Pull

Kick, Pull and Swim Rounds for Beginners

6 × (50 m kick with board, 15 s rest, 50 m pull buoy, 15 s rest, 50 m freestyle, 30 s rest), 4 × (50 m backstroke or breaststroke, 15 s rest)

40 min1,500 m Beginner Endurance
Open Water

Surge and Settle, 6 Rounds

6 × (45 s very hard, 4 min at sweet spot, 1 min easy)

54 min2,850 m Intermediate Sweet spot
Recovery

Recovery Session with Easy Drills and Pull

4 × (25 m catch-up drill, 25 m freestyle, 15 s rest), 4 × (25 m fingertip drag drill, 25 m freestyle, 15 s rest), 3 × (200 m pull buoy, 20 s rest), 4 × (50 m kick on your back, 15 s rest)

43 min1,700 m Intermediate Recovery
Technique

Single Arm Freestyle Drill Set

8 × (25 m single arm, 25 m single arm, 20 s rest), 4 × (25 m single arm, 25 m single arm, 50 m freestyle, 20 s rest), 4 × (100 m freestyle, 15 s rest)

48 min2,000 m Intermediate Recovery
Threshold

Broken 1500 m at CSS in 3 Rounds of 5 x 100 m

5 × (100 m at CSS pace, 5 s rest), 1 min rest, 5 × (100 m at CSS pace, 5 s rest), 1 min rest, 5 × (100 m at CSS pace, 5 s rest), 400 m pull buoy, 4 × (100 m freestyle, 15 s rest)

1 h 19 min3,700 m Advanced Threshold
Speed

Two Broken 200s for Beginners

4 × (50 m at VO2max, 15 s rest), 45 s rest, 200 m pull buoy, 4 × (50 m at VO2max, 15 s rest)

34 min1,500 m Beginner VO2max
Sprint

16 x 25 m All Out on Long Rest

4 × (25 m sprint, 45 s rest), 100 m easy, 4 × (25 m sprint, 45 s rest), 100 m easy, 4 × (25 m sprint, 45 s rest), 100 m easy, 4 × (25 m sprint, 45 s rest), 400 m pull buoy

57 min2,200 m Intermediate Endurance
Pyramid

Down Ladder 300 to 50 m, Faster as It Gets Shorter

300 m 300, 30 s rest, 250 m at tempo, 30 s rest, 200 m at tempo, 30 s rest, 150 m at sweet spot, 20 s rest, 100 m at CSS pace, 20 s rest, 50 m at VO2max

38 min1,750 m Beginner Tempo
Kick and Pull

Streamline Kick Set without a Board

6 × (50 m streamline kick on your front, 20 s rest), 6 × (50 m kick on side, 20 s rest), 4 × (50 m streamline kick on your back, 20 s rest), 4 × (100 m at CSS pace, 25 s rest), 4 × (100 m freestyle, 15 s rest)

1 h 04 min2,400 m Intermediate Endurance
Recovery

Day After Race Loosening Swim

4 × (50 m backstroke, 20 s rest), 4 × (100 m freestyle, 30 s rest), 4 × (50 m kick with board, 20 s rest), 4 × (50 m sculling, 20 s rest)

41 min1,400 m Intermediate Recovery
Tests

100 m Max Effort Freestyle Test

200 m easy swim, 2 min rest, 100 m very hard, 200 m easy swim

39 min1,600 m Intermediate Anaerobic
Technique

Sculling Progression for Feel of the Water

4 × (25 m front scull, 25 m freestyle, 20 s rest), 4 × (25 m mid scull, 25 m freestyle, 20 s rest), 4 × (25 m rear scull, 25 m freestyle, 20 s rest), 6 × (100 m freestyle, 20 s rest)

53 min2,000 m Intermediate Endurance
Speed

8 x 100 m at 200 m Pace

8 × (100 m at VO2max, 30 s rest), 200 m pull buoy

44 min2,000 m Intermediate VO2max

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