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

Speed

3 Rounds of 100s and 50s at Rising Speed

3 × (100 m at VO2max, 20 s rest, 100 m at VO2max, 20 s rest, 50 m very hard, 30 s rest, 50 m very hard, 30 s rest, 100 m easy, 20 s rest)

49 min2,200 m Intermediate VO2max
Sprint

10 x 50 m Sprint with Easy 100s

4 × (25 m very hard, 30 s rest), 10 × (50 m sprint, 30 s rest, 100 m easy, 30 s rest)

1 h 13 min3,000 m Advanced Sprint
Pyramid

Reverse Pyramid 200, 150, 100, 50 m, Two Rounds

2 × (200 m at sweet spot, 30 s rest, 150 m at CSS pace, 25 s rest, 100 m at VO2max, 20 s rest, 50 m very hard, 30 s rest, 100 m easy, 20 s rest), 200 m pull buoy

53 min2,400 m Intermediate Sweet spot
Kick and Pull

Hard Kick 50s with Aerobic Swim

8 × (50 m at CSS pace, 15 s rest), 45 s rest, 8 × (50 m at CSS pace, 15 s rest), 6 × (200 m freestyle, 20 s rest)

1 h 24 min3,500 m Advanced Endurance
Technique

Backstroke Rotation Drills with Side Kick and Single Arm

4 × (50 m backstroke kick, 20 s rest), 6 × (50 m back kick on side, 20 s rest), 6 × (25 m single arm backstroke, 25 m single arm backstroke, 20 s rest), 6 × (100 m backstroke, 20 s rest)

56 min2,100 m Intermediate Recovery
Threshold

T-Pace Set with 3 x 300 m and 6 x 100 m

3 × (300 m at sweet spot, 30 s rest), 100 m easy freestyle, 6 × (100 m at CSS pace, 15 s rest), 300 m pull buoy

1 h 03 min2,900 m Intermediate Sweet spot
Speed

16 x 50 m Descending in Fours

4 × (50 m at tempo, 15 s rest, 50 m at CSS pace, 15 s rest, 50 m at VO2max, 15 s rest, 50 m very hard, 30 s rest), 200 m pull buoy

46 min2,000 m Intermediate Tempo
Pyramid

Pyramid 100 to 500 m and Back

100 m at sweet spot, 10 s rest, 200 m at sweet spot, 15 s rest, 300 m at sweet spot, 20 s rest, 400 m at sweet spot, 25 s rest, 500 m at sweet spot, 30 s rest, 400 m at CSS pace, 25 s rest, 300 m at CSS pace, 20 s rest, 200 m at CSS pace, 15 s rest, 100 m at CSS pace

1 h 21 min4,100 m Advanced Sweet spot
Kick and Pull

Ankle Band Pull for Body Position and Catch

4 × (100 m pull buoy and band, 20 s rest), 8 × (50 m at tempo, 20 s rest), 4 × (200 m pull buoy, 20 s rest), 4 × (100 m freestyle, 15 s rest)

1 h 21 min3,500 m Advanced Endurance
Technique

Backstroke Basics with Double Arm Drill

4 × (50 m double arm backstroke, 20 s rest), 4 × (50 m backstroke, 20 s rest), 2 × (100 m backstroke, 30 s rest), 4 × (50 m freestyle, 20 s rest)

39 min1,400 m Beginner Recovery
Speed

12 x 50 m at 100 m Race Pace

12 × (50 m very hard, 40 s rest), 200 m easy freestyle, 4 × (200 m pull buoy, 20 s rest)

1 h 11 min3,100 m Advanced Endurance
Sprint

4 Broken 100s as 4 x 25 m

4 × (25 m very hard, 30 s rest), 4 × (25 m sprint, 10 s rest), 200 m easy, 4 × (25 m sprint, 10 s rest), 200 m easy, 4 × (25 m sprint, 10 s rest), 200 m easy, 4 × (25 m sprint, 10 s rest), 400 m pull buoy

1 h 02 min2,800 m Advanced Endurance
Pyramid

Speed Pyramid 50 to 200 m, Faster on the Way Down

50 m at tempo, 10 s rest, 100 m at sweet spot, 15 s rest, 150 m at CSS pace, 20 s rest, 200 m at CSS pace, 30 s rest, 150 m at VO2max, 30 s rest, 100 m at VO2max, 30 s rest, 50 m very hard, 1 min rest, 200 m easy, 50 m at tempo, 10 s rest, 100 m at sweet spot, 15 s rest, 150 m at CSS pace, 20 s rest, 200 m at CSS pace, 30 s rest, 150 m at VO2max, 30 s rest, 100 m at VO2max, 30 s rest, 50 m very hard

1 h 06 min3,100 m Advanced Threshold
Kick and Pull

Underwater Dolphin Kick 25s with Fins

6 × (50 m fins, 20 s rest), 8 × (25 m very hard, 30 s rest), 8 × (25 m very hard, 30 s rest), 8 × (200 m freestyle, 20 s rest)

1 h 33 min3,800 m Advanced Endurance

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