Technique
Catch-Up and Front Quadrant Timing for Advanced Swimmers
8 × (50 m catch-up drill, 15 s rest), 8 × (50 m easy, 15 s rest), 5 × (300 m freestyle steady, 20 s rest), 4 × (100 m at sweet spot, 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
Speed
6 x 200 m Pace Change, Fast and Steady 50s
6 × (50 m very hard, 50 m steady, 50 m very hard, 50 m steady to the wall, 30 s rest), 200 m easy freestyle, 4 × (100 m pull buoy, 15 s rest)
Technique
Distance per Stroke Set with Stroke Counting
8 × (50 m freestyle, 20 s rest), 8 × (50 m freestyle, 20 s rest), 4 × (100 m at tempo, 20 s rest), 4 × (50 m at CSS pace, 20 s rest)
Technique
Stroke Length and Stroke Rate Contrast Set
4 × (100 m long strokes, 10 s rest, 100 m at tempo, 10 s rest, 100 m at tempo, 20 s rest), 8 × (100 m at sweet spot, 15 s rest), 4 × (50 m easy backstroke, 15 s rest)
Technique
Individual Medley Drill Set for All Four Strokes
4 × (100 m kick, 20 s rest), 4 × (25 m single arm butterfly, 25 m at tempo, 20 s rest), 4 × (25 m single arm backstroke, 25 m backstroke, 20 s rest), 4 × (25 m breaststroke, 25 m breaststroke, 20 s rest), 4 × (25 m fingertip drag drill, 25 m freestyle, 20 s rest), 4 × (50 m at tempo, 50 m at tempo, 50 m at tempo, 50 m at tempo, 30 s rest), 4 × (100 m freestyle, 15 s rest)
Technique
Streamline, Push-Off and Flip Turn Practice
8 × (25 m streamline push-off, 20 s rest), 6 × (100 m freestyle, 20 s rest), 8 × (25 m at tempo, 20 s rest), 4 × (100 m freestyle steady, 15 s rest)
Technique
Drill to Swim 400s for Advanced Freestyle
100 m catch-up drill, 300 m freestyle steady, 30 s rest, 100 m fist drill, 300 m freestyle steady, 30 s rest, 100 m fingertip drag drill, 300 m freestyle steady, 30 s rest, 100 m 6-kick switch drill, 300 m freestyle steady, 30 s rest, 8 × (100 m at tempo, 15 s rest), 400 m pull buoy
Technique
Body Position and Balance Drills for Adult Beginners
4 × (25 m streamline kick, 20 s rest), 4 × (25 m kick on side, 20 s rest), 4 × (50 m kick with board, 20 s rest), 4 × (50 m freestyle, 20 s rest), 4 × (50 m freestyle, 20 s rest)