Swimming Made Easy with over 101 Swim Workouts

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Swimming Made Easy with over 101 Swim Workouts


Wendy Mader

All plans by this Coach


16 Weeks

Typical Week

3 Swim

Longest Workout

1:00 hrs

Plan Specs

swimming beginner

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Who is 101 Swim Workouts for?

These workouts are designed for anyone who swims for fitness, races indoors or in open water as well as athletes training for triathlons. Workouts are divided into the following categories: Technique, Endurance, Strength, Threshold, Speed and Mixed Bag. Workout distances range from 1500-5000 meters/yards and intensity, zone 1-5 based on your fitness test T-pace.

How is this Guide Broken Down?

These swim recipes offer swimmers and triathletes a wide variety of structured workouts to improve swimming fitness, technique, endurance, strength and speed. We’ve created workouts under the following categories: Technique, Endurance, Strength, Threshold, Speed, and Mixed Bag which incorporate all four swim strokes (freestyle, breaststroke, backstroke, and butterfly), Fun with Fins, Pyramids and Ladders. What type of recipe your follow is dependent on what stage of your yearly training you are at when you structure your swim workout. Are you in the base, strength or speed phase, phase of your training plans. Think of these as swim recipes in a scrapbook! Each workout can be printed out and brought to the pool with you.

How are the Workouts Structured?

Every workout below has one main focus. Depending on training and/or racing goals, you can select a workout based on intensity, distance, drill work or a combination. All swim recipes start with a Warm Up (WU) ranging from 300-1000 (meters/yards). One length of the pool is commonly 25 meters or 25 yards long. A lap is 2 lengths or 50 meters/yards. The intensity level of the warm up should be in zone 1-2. The idea is to acclimate to the water temperature and include stroke drills.

You’ll find a video demo of all the drills (listed below) outlined within the workout recipes.

Kick on Side Drill
Thumb slide Drill
Double Pump
Fingertip Drag
Fist Drill
Head Out Of the Water Drill
Catch Up Drill (Under Water View), Catch Up Drill (Above Water View)
Underwater Doggie Paddle Drill
One Arm Only, One Arm at Your Side Drill

Free consultation with purchase of plan. Contact t2coachwendy@gmail.com

For only $99/mo you can add me as your personal “Accountability Coach”. As your Accountability Coach, I will connect your Training Peaks account with mine so I can provide daily/weekly feedback within your training plan’s calendar and training log. I will check up on your progress throughout the week, answer any questions you have and offer suggestions while you navigate through the program. As your Accountability Coach, you’ll never be alone.--


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:09

wendy mader


Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/

Sample Day 1

Test Swim

Baseline Test https://vimeo.com/album/4152522/video/183246404/6379afc228

Swimming lingo http://t2coaching.com/t2coaching-swimming-lingo/

WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 meter TT (time trial) for time.
CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 3

Swim Golf

View more information http://t2coaching.com/swimming-golf/

Intensity Level Zone 1-2
WU: 400 loosen up
MS: wear a pull buoy.
1. Swim 50 count strokes and add to your time, that is your golf score. Example, 50 strokes in 50 seconds = 100.
2. Then swim 50 with as many strokes as your can, add to your time. Try to add at least 10 strokes per length.
3. Then swim 50 with the least amount of strokes focusing on pulling from behind, past your hip, and add to your time.
Record your normal stroke count, FASTest stroke count, and stroke count when you are trying to take less strokes
10X50s best average stroke count and pace, with the goal of extending your stroke from behind, not out in front.

Sample Day 5

Swim (Technique)

Sample Day 8

Swim (Technique)

WU: 200 swim as 25 breath right side/25 breath left side only
4X 50 as 25 thumb-slide drill / 25 swim RI 10”
4x 50 as 25 fist drill / 25 swim RI 10”
4X 50 as 25 catch up drill / 25 swim RI 10”
Swim 6x100 relaxed zone 1-2 RI 10-20"
CD: 100 easy

Sample Day 10

Swim (Endurance)

Intensity Level Zones 1-2

WU: 8X 50 alternate swim/drill
MS: 12X 100 zone 2 RI 20”
CD: 4X 50 alternate kick/drill

Sample Day 12

Swim (Technique/Endurance)

Intensity Level zone 1-2

WU: 200 alternating 50 swim/50 fingertip drag, 100 kick, 200 alternating 50 swim/50 doggie paddle
400 alternate 50 breath right, 50 breath left side only
10X 50 odds drill for your technique limiter / even’s swim RI 15"
CD: 200 swim focused on technique

Sample Day 15

Swim (Technique)

Intensity Level Zone 1-2

WU: 400 swim, 300 pull, 200 kick, 100 drill
DS- 10 x 50
1- 2 25 side kick drill / 25 swim
3-4 25 3x3x3 drill / 25 swim
5-6 25 left arm only / 25 right arm only
7-8 25 head out of water/25 swim
9-10 25 extended doggie paddle / 25 swim
MS: 4 x 200 pull with snorkel as (200 pull breathing pattern per 50 (3/5/7/3) strokes) RI 15"

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