Sprint
8 x 50 m All Out with Easy 50s
4 × (25 m very hard, 30 s rest), 8 × (50 m sprint, 1 min rest, 50 m easy, 30 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
Pyramid
Pyramid 50 to 200 m and Back at Even Pace
50 m at sweet spot, 10 s rest, 100 m at sweet spot, 20 s rest, 150 m at sweet spot, 30 s rest, 200 m at sweet spot, 40 s rest, 150 m at sweet spot, 30 s rest, 100 m at sweet spot, 20 s rest, 50 m at sweet spot, 30 s rest, 100 m easy freestyle, 6 × (50 m at VO2max, 20 s rest)
Kick and Pull
Fins Kick Set for Ankle Flexibility and Speed
6 × (100 m fins, 20 s rest), 4 × (50 m fins, 20 s rest), 8 × (25 m very hard, 30 s rest), 4 × (100 m freestyle, 15 s rest)
Open Water
Open Water Race Start Practice, 6 Starts
6 × (1 min very hard, 2 min at sweet spot, 1 min rest), 10 min at tempo
Triathlon
Deep-Water Starts and Settle, 8 x 100 m
8 × (50 m very hard, 50 m at CSS pace, 30 s rest), 200 m easy freestyle, 400 m at tempo
Recovery
Long Easy Recovery Swim 3000 m
4 × (100 m kick, 15 s rest), 3 × (400 m freestyle, 20 s rest), 2 × (200 m pull buoy, 20 s rest, 100 m backstroke, 20 s rest)
Tests
SWOLF and Stroke Count Test over 50 m
2 × (50 m easy, 30 s rest), 2 × (50 m at tempo, 30 s rest), 2 × (50 m at CSS pace, 45 s rest), 2 × (50 m at VO2max, 1 min rest), 200 m pull buoy or easy swim
Technique
Fist Drill to Open Hand Catch Set
4 × (50 m fist drill, 50 m freestyle, 20 s rest), 8 × (25 m fist drill, 25 m freestyle, 15 s rest), 3 × (200 m freestyle, 20 s rest)
Endurance
Broken 2000 m as 4 x 500 m on Short Rest
4 × (500 m freestyle, 15 s rest)
Threshold
4 x 200 m Threshold Builder for New CSS Swimmers
4 × (200 m at sweet spot, 30 s rest), 4 × (50 m easy backstroke or breaststroke, 15 s rest)
Speed
3 Broken 200s at 200 m Race Pace
4 × (50 m at VO2max, 10 s rest), 2 min rest, 4 × (50 m at VO2max, 10 s rest), 2 min rest, 4 × (50 m at VO2max, 10 s rest), 300 m pull buoy
Sprint
Race-Pace 50s for the 100 m
4 × (50 m very hard, 30 s rest), 200 m easy, 4 × (50 m very hard, 30 s rest), 200 m easy, 4 × (50 m very hard, 30 s rest)
Pyramid
Double Pyramid 50 to 200 m, Swim and Pull
50 m at sweet spot, 15 s rest, 100 m at sweet spot, 15 s rest, 150 m at sweet spot, 15 s rest, 200 m at sweet spot, 15 s rest, 150 m at sweet spot, 15 s rest, 100 m at sweet spot, 15 s rest, 50 m at sweet spot, 30 s rest, 100 m easy freestyle, 50 m at tempo, 15 s rest, 100 m at tempo, 15 s rest, 150 m at tempo, 15 s rest, 200 m at tempo, 15 s rest, 150 m at tempo, 15 s rest, 100 m at tempo, 15 s rest, 50 m at tempo
Kick and Pull
Kick, Pull, Swim Rounds with 100s and 200s
4 × (100 m kick, 15 s rest, 100 m pull buoy, 15 s rest, 200 m at tempo, 30 s rest)
Open Water
Open Water Fartlek, 3 Rounds of Pace Changes
3 × (4 min at tempo, 1 min at VO2max, 2 min easy, 30 s sprint, 90 s easy)
Triathlon
Standard-Distance Triathlon Open Water Rehearsal, 1500 m
200 m at VO2max, 1100 m at CSS pace, 200 m at CSS pace
Recovery
Recovery Swim with Sculling and Backstroke
4 × (50 m front scull, 15 s rest), 4 × (50 m mid scull, 15 s rest), 4 × (100 m freestyle, 15 s rest, 100 m backstroke, 20 s rest), 4 × (50 m double arm backstroke, 15 s rest), 2 × (200 m pull buoy, 20 s rest)
Tests
7 x 200 m Step Test for Pace and Heart Rate
200 m step 1 of 7, 1 min rest, 200 m step 2 of 7, 1 min rest, 200 m step 3 of 7, 1 min rest, 200 m at tempo, 1 min rest, 200 m at sweet spot, 1 min rest, 200 m at CSS pace, 1 min rest, 200 m at VO2max
Technique
Tarzan Drill and Head Position Set
8 × (25 m tarzan drill, 25 m freestyle, 20 s rest), 4 × (100 m freestyle, 20 s rest), 4 × (100 m freestyle, 15 s rest)
Endurance
6 x 300 m Descending Aerobic Set
2 × (300 m freestyle, 20 s rest, 300 m freestyle, 20 s rest, 300 m at tempo, 40 s rest), 4 × (100 m pull buoy, 15 s rest)
Threshold
CSS 20 x 100 m in Blocks of Five
5 × (100 m at CSS pace, 10 s rest), 30 s rest, 5 × (100 m at CSS pace, 10 s rest), 30 s rest, 5 × (100 m at CSS pace, 10 s rest), 30 s rest, 5 × (100 m at CSS pace, 10 s rest), 300 m easy backstroke and freestyle
Speed
Descending 4 x 200 m
200 m at tempo, 40 s rest, 200 m at sweet spot, 40 s rest, 200 m at CSS pace, 40 s rest, 200 m at VO2max, 1 min rest, 200 m easy freestyle, 4 × (50 m at VO2max, 30 s rest)
Sprint
Sprint Turns and Breakouts, 12 x 50 m
12 × (25 m at tempo, 25 m sprint, 40 s rest), 200 m easy freestyle, 4 × (25 m sprint, 1 min rest)
Pyramid
Pyramid 100 to 400 m and Back
100 m at tempo, 15 s rest, 200 m at tempo, 20 s rest, 300 m at tempo, 30 s rest, 400 m at tempo, 40 s rest, 300 m at sweet spot, 30 s rest, 200 m at sweet spot, 20 s rest, 100 m at sweet spot