Kick and Pull
Long Pull 3 x 500 m Aerobic Set
8 × (50 m kick, 15 s rest), 3 × (500 m pull buoy, 30 s rest), 4 × (100 m freestyle, 15 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
Open Water
3 km Open Water Race Simulation
200 m at VO2max, 1200 m at sweet spot, 100 m at VO2max, 1100 m at sweet spot, 400 m at CSS pace
Triathlon
Half-Distance Triathlon Swim Simulation, 1900 m Continuous
200 m at VO2max, 1500 m at sweet spot, 200 m at CSS pace, 200 m easy freestyle
Technique
Zipper Drill for a Compact Arm Recovery
6 × (25 m zipper drill, 25 m freestyle, 20 s rest), 4 × (50 m zipper drill, 50 m freestyle, 30 s rest), 4 × (50 m freestyle, 20 s rest)
Endurance
10 x 400 m Aerobic Volume Set
10 × (400 m freestyle, 20 s rest)
Threshold
4 x 300 m at CSS with Pull Finish
4 × (300 m at CSS pace, 25 s rest), 200 m easy freestyle, 4 × (100 m at tempo, 15 s rest)
Speed
20 x 50 m Odd Fast, Even Easy
10 × (50 m at VO2max, 15 s rest, 50 m easy, 15 s rest), 200 m pull buoy
Sprint
Sprint 25s, Swim and Kick
6 × (25 m sprint, 30 s rest, 25 m sprint, 45 s rest, 50 m easy freestyle, 15 s rest), 200 m pull buoy
Pyramid
Pace Pyramid 9 x 100 m
100 m 1 of 9, 20 s rest, 100 m at tempo, 20 s rest, 100 m at sweet spot, 20 s rest, 100 m at CSS pace, 20 s rest, 100 m at VO2max, 30 s rest, 100 m at CSS pace, 20 s rest, 100 m at sweet spot, 20 s rest, 100 m at tempo, 20 s rest, 100 m 9 of 9, 30 s rest, 200 m pull buoy
Kick and Pull
Backstroke Kick and Streamline Set
6 × (50 m back kick, 20 s rest), 4 × (50 m back kick, 20 s rest), 6 × (25 m dolphin kick on your back, 20 s rest), 4 × (100 m at tempo, 20 s rest), 4 × (100 m backstroke, 20 s rest)
Open Water
Long Open Water Swim with Surges, 60 min
8 × (5 min at tempo, 30 s at VO2max)
Triathlon
Full-Distance Triathlon Swim, 4 x 800 m Swim and Pull
2 × (800 m at tempo, 45 s rest, 800 m at tempo, 45 s rest)
Technique
Bilateral Breathing Practice for Beginners
4 × (25 m freestyle, 25 m freestyle, 20 s rest), 6 × (50 m freestyle, 20 s rest), 4 × (100 m freestyle, 30 s rest)
Endurance
Continuous 3000 m Long Swim
2 × 1500 m freestyle
Threshold
CSS Over-Under 200s and 100s
4 × (200 m at sweet spot, 10 s rest, 100 m at CSS pace, 30 s rest), 300 m pull buoy
Speed
6 x 150 m at 200 m Pace
6 × (150 m at VO2max, 40 s rest), 200 m easy freestyle
Sprint
20 x 25 m Max Speed in Rounds of Five
4 × (25 m very hard, 30 s rest), 5 × (25 m sprint, 1 min rest), 100 m easy, 5 × (25 m sprint, 1 min rest), 100 m easy, 5 × (25 m sprint, 1 min rest), 100 m easy, 5 × (25 m sprint, 1 min rest), 400 m pull buoy
Pyramid
Ladder 50 to 300 m at CSS
50 m at CSS pace, 10 s rest, 100 m at CSS pace, 15 s rest, 150 m at CSS pace, 20 s rest, 200 m at CSS pace, 25 s rest, 250 m at CSS pace, 30 s rest, 300 m at CSS pace, 1 min rest, 200 m easy freestyle
Kick and Pull
Paddles Pull Set for Strength in the Water
6 × (200 m at tempo, 20 s rest), 8 × (50 m at CSS pace, 20 s rest), 4 × (100 m freestyle, 15 s rest), 300 m easy backstroke
Open Water
Continuous 20 min Open Water Swim
20 min steady freestyle
Triathlon
Sprint-Distance Race Pace, 15 x 50 m
15 × (50 m at CSS pace, 15 s rest), 200 m easy freestyle
Technique
Breath Control Set with 3, 5 and 7 Stroke Patterns
8 × (25 m breathe every 3 strokes, 25 m breathe every 5 strokes, 25 m breathe every 7 strokes, 25 m breathe every 3 strokes, 20 s rest), 6 × (200 m at tempo, 20 s rest), 8 × (50 m at sweet spot, 15 s rest)
Endurance
16 x 200 m Aerobic Swim and Pull Mix
4 × (200 m freestyle swim, 20 s rest, 200 m pull buoy, 20 s rest, 200 m at tempo, 20 s rest, 200 m at tempo, 30 s rest)
Threshold
Descending 4 x 400 m from CSS Plus 4 to CSS
2 × (400 m at sweet spot, 30 s rest), 400 m at CSS pace, 30 s rest, 400 m at CSS pace, 1 min rest, 200 m easy freestyle, 8 × (100 m pull buoy, 15 s rest)