Swimming Made Easy with over 101 Swim Workouts

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

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

Sample Day -4
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 1
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 3
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 10
Swim (Technique)

Intensity Level zones 1-2

WU: 4X100 (Swim, pull, kick, swim)
MS: 8X75 odds (25 fingertip drag/25 fist/25 swim) evens (25 thumb-slide/25 HOOW/25 swim)
6X 100 (25 focused on extending stroke from behind
CD: 4X 100 alternate swim/ kick

Sample Day 23
Swim (Strength)

WU: 500 swim free
MS: 4X100 descend 1-4 RI 20"
Pull 3X 300 #1 paddles and buoy, #2 buoy, #3 paddles only RI 20”
CD: 200 choice

Sample Day 30
Swim (Technique)

WU: 200 alternating 50 swim/50 fingertip drag, 100 kick, 200 alternating 50 swim/50 doggie paddle
2x 400 alternate 50 breath right, 50 breath left side only
10X 50 odds drill, even’s swim
CD: 200 swim focused on technique

Sample Day 36
Swim / Endurance

WU: 300 free, 200 kick, 100 drill,
MS: Swim
2X200 RI 20", 2X150 RI 15"
2X100 RI 10", 2X50 RI 5"
CD: 8X50s 25 drill, 25 choice

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/