Swimming Workouts

Swimming Workouts for Fitness Swimmers, Masters Swimmers, and Triathletes

If you are a swimmer looking for an excellent workout, then your search is over. Coach Roman Willets shares one hundred Athlete Approved swimming workouts.

These swim practices are geared towards casual fitness swimmers, masters swimmers, age group swimmers, triathletes, and anyone looking for a great workout. These swim sets range between 2,500 – 3,000 yards.

Coach Roman Willets spent over five years perfecting these one hundred swimming workouts. Roman is an Assistant Swim Coach at The University of Alabama. He was previously the Volunteer Assistant Coach for the Cal Berkeley Men’s Swimming Team and Co-Head Coach at Ladera Oaks Swim Team. He was the captain of the 2013 Team NCAA National Championship swimming team at the University of Michigan.

Adjust the intervals on these swim sets as needed to fit your individual level. You can also complete these in pools that are 25 or 50 meters.

Here are a few bullet points to guide you through 100 Swim Workouts:

  • Spiciness Scale: Each swimming workout is rated on a scale of 1 to 5 peppers. 1 pepper signifies an easy, recovery workout. 5 Peppers signifies an extremely difficult workout. The average across our 100 swim workouts ranges between 3.5 to 5.0. We did not offer and 1 or 2 pepper workouts through the book: This was intentional. If you’ve made it all the way to the pool, we might as well get some good work in!
  • Easy: This is a relaxed effort, typically following a more difficult swim. Swimmers can assume any warm up or cool down is swum with an “easy” effort unless otherwise noted.
  • Moderate: 70-75% effort. This is a higher effort than easy swimming, but still could be held for up to 60 minutes or more.
  • Hard: 80-85% effort. This is a step up from moderate effort. Swimming at a “hard” effort is still paced. It can be maintained for several hundred yards at a time.
  • Fast: 90-95% effort. Nearly a maximum effort. “Fast” swimming will be seen general in repetitions of 1-2 within a workout, following up with one of the lighter efforts listed above. This is an un-paced effort.
  • Fast!: 100% effort. This is not an effort you’ll see on every workout. When you do, it will only be asked for 1 repetition.
  • S.K.I.P.S.: Specific order of 100s, typically seen in warm up. S = Swim Choice, K = Kick Choice, I = IM, P = Pull, S= Swim Stroke.
  • FRIM: Variation of an “IM” called Freestyle IM. The order of strokes here is Free-Back-Breast-Free.
  • BBF: B =Back B = Breast F = Free.
  • DAB: Double Arm Backstroke.
#Workout TitleSpicy Meter (1-5)YardsWorkout File
1It’s All Downhill From Here3.52,500Download PDF
2Make Good Decisions32,500Download PDF
3Four Rounds Of Fun3.52,500Download PDF
4Milk & Cookies4.02,600Download PDF
5A Little Bit of This, A Little Bit of That4.53,000Download PDF
6Let’s See What’s Under the Hood3.52,700Download PDF
7The Beef Wellington4.52,600Download PDF
8The Spice of Life4.02,600Download PDF
9It Only Gets Harder From Here4.02,850Download PDF
10It’s a Pyramid, But Not A Pyramid Scheme3.52,600Download PDF
11One For The Money, Two For The Show4.02,650Download PDF
12Butterfly Bookend4.02,650Download PDF
13We Have More Fun Than People3.02,500Download PDF
14I Like a Pattern As Much As The Next Guy3.02,700Download PDF
15The Descent3.52,500Download PDF
16The Descent 1.24.02,500Download PDF
17Lace Up Those Nike’s3.52,500Download PDF
18That’s A Spicy Meatball4.02,600Download PDF
19Mount Everest4.52,700Download PDF
20One More Gift Under the Tree4.02,500Download PDF
21Rev Up Those Engines4.02,600Download PDF
22Route 664.02,600Download PDF
23Medium Length & Sweet4.02,700Download PDF
24Make Sure You Stay For The Ending3.52,500Download PDF
25Ceasar Salad3.02,600Download PDF
26The Art of Swimming Downhill4.02,700Download PDF
27The Fantastic Fork In The Road3.02,500Download PDF
28One Part Hard, Two Parts Exciting3.52,750Download PDF
29Buckle Up4.52,700Download PDF
30Swim In The Park3.02,500Download PDF
31Remember To Eat Your Wheaties4.52,900Download PDF
32More Is More5.03,000Download PDF
33The Magic Eight Ball4.02,700Download PDF
34Denali: The Great One4.02,800Download PDF
35The Cardinal Panini4.02,700Download PDF
36One For The Kids3.52,900Download PDF
37Sneaky Sets Are The Best Sets3.52,500Download PDF
38The Possible Burger3.52,650Download PDF
39Don’t Read Ahead, It’ll Ruin The Surprise3.52,500Download PDF
40Honey I Shrunk The Lane Lines3.02,600Download PDF
41Polish Up Those Fins4.02,900Download PDF
42Bench Press a Bulldozer4.52,700Download PDF
43Ants Can Lift 50 Times Their Weight4.52,850Download PDF
44Difficult Twenty Fives4.02,600Download PDF
45Keep The Fast Fast, & The Easy Easy5.02,850Download PDF
46What Goes Up Must Come Down4.02,700Download PDF
47Don’t Go Swimming Alone3.02,600Download PDF
48The Middle Is The Best Part3.52,500Download PDF
49Half Dozen One Way, Half Dozen Another4.02,550Download PDF
50Don’t Leave Your Positive Attitude Home4.52,900Download PDF
51You Can Lead a Horse to Water, but…4.52,700Download PDF
52A Good Day to Work on Streamline3.02,500Download PDF
53Pigs In A Blanket4.02,600Download PDF
54Fool Me Once, Shame On You4.52,950Download PDF
55Good Luck Trying To Fool Me Twice4.02,500Download PDF
56Tuesday’s Gone With The Swim4.02,800Download PDF
57The Bixby Bridge3.02,500Download PDF
58The Same But Different3.52,800Download PDF
59Half Dome5.02,700Download PDF
60Spread The Peanut Butter Evenly
Over The Entire Slice of Bread
4.52,600Download PDF
61D.A.B. Stands For Double Arm Backstroke3.52,600Download PDF
62Swimming In The Russian River3.52,600Download PDF
63No Naps Allowed On Saturday4.52,900Download PDF
64BBF Stands For Best Buds Forever4.02,700Download PDF
65Three’s A Party3.52,500Download PDF
66The Long And Winding Lap Lane4.02,700Download PDF
67The Last Crusade Was The
Best Indiana Jones Movie
4.02,600Download PDF
68Three Little Birds3.52,600Download PDF
69More Than One Way To Skin A Main Set4.02,700Download PDF
70Spiked Eggnog4.53,000Download PDF
71The Stocking Stuffer
That Keeps On Giving
4.52,900Download PDF
72Two Touchdowns4.02,800Download PDF
73Pack Your Goggles, Suit,
And Positive Attitude
4.02,900Download PDF
74Uphill Both Ways4.02,900Download PDF
75My Best Friend’s Favorite Set4.02,600Download PDF
76The Golden Gate Bridge3.52,800Download PDF
77The Las Vegas Raiders4.52,700Download PDF
78Why Have One When You Can Have Six3.02,550Download PDF
79Two Masters Swimmers Walk into a Bar3.52,650Download PDF
80Love Is In The Air4.52,800Download PDF
81Fun For The Whole Family4.02,900Download PDF
82March Madness3.52,900Download PDF
83The Final Countdown4.52,900Download PDF
84The Giant Sequia4.52,700Download PDF
85Peanut Butter Jelly Time4.52,800Download PDF
86Extra Shot of Expresso4.52,800Download PDF
87Extra Sharp Wisconsin Cheddar4.02,700Download PDF
88I Hope We’re Still Friends4.02,800Download PDF
89Third Time Is The Charm4.02,700Download PDF
90Five Slices of Heaven4.03,000Download PDF
91Everyone’s Favorite Stroke5.02,900Download PDF
92You Can Use Fins4.02,700Download PDF
93The Lazy Boy3.52,600Download PDF
94Strawberry Banana Smoothie3.52,700Download PDF
95Half Bay Moon Special4.52,900Download PDF
96Two Eggs Over Fast5.02,800Download PDF
97One Bite At A Time4.03,000Download PDF
98The Best Kickers Are The Best Swimmers3.52,650Download PDF
9910 Days of Christmas4.52,500Download PDF
100Good Vibrations5.03,000Download PDF
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Swimming Workout One: It’s All Downhill From Here

SPICINESS RATING: 3.5

YARDARGE TOTAL: 2,500

WARM UP

300 Choice Swim – 200 Pull – 100 Kick

600

MAIN

250 Free w/ Fins – Moderate @ 3:45

5 x 50 – Build each 50 to a Fast Finish @ :50

200 Pull – Moderate @ 3:00

4 x 50 – Hard @ :55

150 Choice Swim w/Fins @ 2:15

3 x 50 1- Moderate 1-Hard 1-Fast @ 1:00

100 Pull – Easy @ 1:30

2 x 50 – Fast! @ 1:15

1400/2000

COOL DOWN

5 x 100

  •  1+2 = Pull Easy
  • 3 = Kick Easy
  • 4+5 = Swim Easy Choice

500/2500

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Swimming Workout Two: MAKE GOOD DECISIONS

SPICINESS RATING 3.0

YARDARGE TOTAL 2,500

WARM UP

500 S.K.I.P.S. (100 Swim + 100 Kick + 100 IM + 100 Pull + 100 Stroke)

500

MAIN

2 x 150 Moderate @ 2:15

4 x 50 – Swimmer’s Choice 2 kick, 2 stroke @ Rest :10

2 x 150 (25 Easy + 100 Hard + 25 Easy) @ 2:20

4 x 50 – Swimmer’s Choice 2 kick, 2 stroke @ Rest :10

2 x 150 (50 Easy + 50 Fast + 50 Easy) @ 2:25

4 x 50 – Swimmer’s Choice 2 kick, 2 stroke @ Rest :10

1 x 150 Fast! @ 2:30

1650/2150

COOL DOWN

200 Easy w/ Fins + 150 Easy Pull + 100 Choice Swim

450/2500

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Swimming Workout Three: FOUR ROUNDS OF FUN

SPICINESS RATING: 3.5 

YARDARGE TOTAL:  2,500

WARM UP

200 Free + 150 Pull + 100 Kick + 50 Choice

500

MAIN

3 x 100 (25 Fly Hard + 75 Easy Free) @ 1:35

1 x 100 Choice Easy @ 2:00

3 x 100 (50 Back Hard + 75 Moderate Free) @ 1:35

1 x 100 Choice Easy @ 2:00

3 x 100 (50 Breast Hard + 75 Moderate Free) @ 1:35

1 x 100 Choice Easy @ 2:00

3 x 100 (75 Free Fast + 25 Easy Free) @ 1:35

1 x 100 Choice Easy @ 2:00

1600/2100  

COOL DOWN

8 x 50 (2 Easy Kick + 2 Easy Swim Choice) @ Rest :10

400/2500

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Swimming Workout Four: MILK & COOKIES

SPICINESS RATING 4.0

YARDARGE TOTAL: 2,600 

WARM UP

150 Free + 150 Bk/Br/Fr (B.B.F.) + 100 Kick + 100 Pull

500

MAIN

50 Kick Easy + 100 Pull Easy @ 3:00

1 x 100 Hard Free @ 1:20

50 Kick Easy + 100 Pull Easy @ 3:00

2 x 100 Hard Free @ 1:25

50 Kick Easy + 100 Pull Easy @ 3:00

3 x 100 Hard Free @ 1:30

50 Kick Easy + 100 Pull Easy @ 3:00

4 x 100 Hard Free @ 1:35

100 Easy Stroke @ 2:00

1700/2200

COOL DOWN

400 (100 Stroke + 100 Kick + 100 Stroke + 100 Free)

400/2600

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Swimming Workout Five: A LITTLE BIT OF THIS, A LITTLE BIT OF THAT

SPICINESS RATING 4.5

YARDARGE TOTAL 3,000 

WARM UP

100 Swim + 2 x 50 Kick + 100 Pull + 2 x 50 Stroke

400

MAIN

300 (100 Free + 100 IM + 100 Free) @ 5:30

2 x 150 B.B.F. 1- Moderate, 1- Hard @ 2:00

300 Pull Moderate @ 5:00

3 x 100 Fr-IM All Moderate @ 1:40

300 (100 Free + 100 IM + 100 Free) @ 5:30

4 x 75- (50 IM Order + 25 Free) @ 1:20

300 Pull Moderate @ 5:00

6 x 50 – 1 Moderate, 1 Fast @ 1:00

  • 1+2 = 25 Fly/25 Fr    3+4 = 25 Bk/25 Fr    5+6 = 25 Br/25 Fr

2400/2800

COOL DOWN

100 Easy Choice Swim + 2 x 50 (25 Double Arm Back/25 Breast)

200/3000

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Swimming Workout Six: LET’S SEE WHAT’S UNDER THE HOOD

SPICINESS RATING 3.5 

YARDARGE TOTAL 2,700

WARM UP

200 Freestyle + 4×50 25 Backstroke/25 Free Style + 100 Easy Pull

500 

MAIN

3 Rounds:

2 x 100 Freestyle (50 Moderate / 50 build) @ 1:40  

 2 x 25 Freestyle – Count Strokes @ :40

  • *Focus on Distance Per Stroke        

3 Rounds:

1 x 150 Freestyle @ 2:30

  • *Holding 1 less stroke per 25 than the 2 x 25 from the previous set  

1 x 25 Fly Fast @ :40 

 1 x 25 Easy Choice @ :40 

3 Rounds:

 50 Kick 1:15  

100 Freestyle Descend 1-3 @ 1:45  

2 x 25 1- Double Arm Bk 1- EZ Free @ :40

1950/2450

COOL DOWN

100 Easy Pull  

6 x 25 1- Breaststroke 1- Easy Free Rest :20 Between Each

250/2700

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Swimming Workout Seven: THE BEEF WELLINGTON

SPICINESS RATING: 4.5

YARDARGE TOTAL: 2600 

WARM UP

150 Freestyle + 150 Pull + 100 Kick + 100 IM

500

MAIN

6 x 100  Odds = Easy, Evens Descend 1-3 @ 1:40  

100 Easy Pull @ 2:00

8 x 50 Odds = Easy, Evens Descend 1-4 @ :55  

100 Easy Kick @ 3:00 

6 x 50 Descend 1-3 + HOLD @ 1:00  

100 Easy Pull + 50 Easy Kick @ 4:00  

8 x 25 Descend 1-4 + HOLD @ :35

50 Easy Double Arm Back @ 2:00

1900/2400

COOL DOWN

100 Easy Pull 

4 x 25 1- Breaststroke 1- Easy Free @ Rest :20 Between Each

200/2600

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Swimming Workout Eight: THE SPICE OF LIFE

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,600

WARM UP

150 Free Swim + 150 B.B.F. (25 Kick/25 Swim) + 150 Pull

450

MAIN

200 Pull Easy @ 3:00

8 x 25 2 Each Stroke, IM Order @ :40

1 Moderate, 1 Fast

200 (150 Pull Easy + 50 Kick on Back) @ 3:30

4 x 50 1 Each Stroke, IM Order – Hard @ :55

200 (100 Pull Easy + 100 Kick Choice) @ 4:00

2 x 100 1, Fr-IM 1, IM – Both Hard @ 1:40

200 (50 Pull Easy + 150 Kick Choice with Fins) @ 4:30

200 IM Fast @ 3:30

50 Double Arm Back Easy

1650/2100

COOL DOWN

2 Rounds – Rest :10 Between Each

50 Easy Stroke

50 Kick

150 Pull Easy

500/2600

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Swimming Workout Nine: IT ONLY GETS HARDER FROM HERE

SPICINESS RATING: 4.0

YARDARGE TOTAL: 2,850 

WARM UP

200 Free + 4 x 25 Kick + 200 Pull + 4 x 25 Choice Stroke

600

MAIN

5 x 5 x 50

*100 Easy Choice Between Each Round on 2:00

Round 1: #1-4 Kick Choice on 1:10 #5 Fast Free @ 1:00

Round 2: #1-3 Moderate Free on :50 #4-5 Fast Stroke @ 1:00

Round 3: #1,2,4 Moderate Free :50 #3, 5 Fast Free @ 1:00

Round 4: #1,3,4 Moderate Free :50 #2, 5 Fast Free @ 1:00

Round 5: #1,3,5 Fast! Free 1:00 #2,4 Easy Free @ 1:00

*Round 5 Fins Optional

1750/2350

COOL DOWN

2 Rounds

150 Pull Easy

4 x 25 2- Easy Choice 2- Double Arm Back

500/2850

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Swimming Workout Ten: IT’S A PYRAMID, BUT NOT A PYRAMID SCHEME

SPICINESS RATING: 3.5 

YARDARGE TOTAL: 2,600 

WARM UP

300 Free Swim Every 4th 25 Double Arm Backstroke, 200 Pull, 100 Kick + 4×25 IM Order

700

MAIN

1×100 Moderate Free + 2×25 Easy Choice @ 1:30/:40

2×100 1- Moderate,1- Hard Free + 4×25 Easy Choice @ 1:30/:40

3×100 1- Moderate, 1- Hard, 1- Fast Free + 300 Easy Choice @ 1:35/6:00

2×100 1- Moderate, 1 Fast Free + 4×25 Easy Choice @ 1:40/:40

1×100 1- Fast! Free + 2×25 Easy Choice @ 1:40/:40                     

1500/2200

COOL DOWN

8 x 50 2- Kick Easy, 1 Easy Stroke, 1 Easy Free                         

400/2600

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Swimming Workout Eleven: ONE FOR THE MONEY, TWO FOR THE SHOW

SPICINESS RATING: 4.0 

YARDARGE TOTAL: 2,650 

WARM UP

200 Freestyle + 3 x 50 Kick + 200 Pull

550

MAIN

2 Rounds:

  4 x 25 15m Descend 1-4 to Hard 10m Easy @ :35  

200 Steady Rhythm, Strong Kick @ 3:15  

50 Easy Choice @ 1:00 

 2 Rounds:

 2 x 50 Freestyle #2 Faster than #1 @ :50 

 150 – 2nd 100 Faster than 1:20 @ 2:20 

 50 Easy Choice @ 1:00 

 2 Rounds:

1 x 75 Freestyle with 3 Dolphin Kicks off the wall @ 1:15

1 x 25 Fly @ :45  

1 x 100 Round 1= Hard, Round 2=Fast! @ 1:45  

100 Easy Choice @ 2:30

1900/2450

COOL DOWN

4 x 50 1 easy kick, 1 (25 Double arm back, 25 free)  

200/2650

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Swimming Workout Twelve: BUTTERFLY BOOKEND

SPICINESS RATING: 4.0 

YARDARGE TOTAL: 2,650 

WARM UP

300 Choice Swim – 200 Pull – 100 Kick

600

MAIN

4×50 1- Free, 1- Fly Moderate @ 1:00

100 IM Hard @ 1:45

150 Free Moderate @ 2:15

200 IM Hard @ 3:30

250 Free Moderate @ 3:45

200 IM Hard @ 3:30

150 Free Moderate @ 2:15

100 IM Hard @ 1:45

4×50 1- Free Moderate, 1 Fly Fast @ 1:00

1550/2150

COOL DOWN

8 x 25 2 Free, 2 Kick Easy

4 x 50 Pull

100 Easy Swim

500/2650

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Swimming Workout Thirteen: WE HAVE MORE FUN THAN PEOPLE

SPICINESS RATING: 3.0

YARDARGE TOTAL: 2,500 

WARM UP

500 S.K.I.P.S. (100 Swim + 100 Kick + 100 IM + 100 Pull + 100 Stroke)                

500

MAIN

5 x 50 (25 Hard/25 Easy) Free @ :50

2 x 100 Pull Moderate @ 1:30

1 x 50 Easy Choice @ 1:00

4 x 50 (25 Hard/25 Easy) Breast @ :55

2 x 100 Kick Moderate @ 2:00

1 x 50 Easy Choice @ 1:00

3 x 50 (25 Hard/25 Easy) Backstroke @ :50

2 x 100 Pull Moderate @ 1:30

1 x 50 Easy Choice @ 1:00

2 x 50 (25 Hard/25 Easy) Fly @ 1:00

2 x 100 Kick Hard @ 2:00

1 x 50 Easy @ 1:00  

1700/2200

COOL DOWN

W/ Choice Equipment

150 (100 Free + 50 Breast)

100 (50 Free + 50 Back)

50 Double Arm Backstroke    

300/2500

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Swimming Workout Fourteen: I LIKE A PATTERN AS MUCH AS THE NEXT GUY

SPICINESS RATING 3.0

YARDARGE TOTAL 2,700

WARM UP

150 Free + 150 Bk/Br/Fr (B.B.F.) + 100 Kick + 100 Pull          

500

MAIN

1 x 250 Moderate Free

4 x 50 2- Kick Choice 2-Swim Choice

1 x 250 (25 Easy + 200 Hard + 25 Easy)

4 x 50 2- Stroke 2-Double Arm Back

1 x 250 (50 Easy + 150 Fast + 50 Easy)

4 x 50 2- Kick 2- Swim Choice

1 x 250 (75 Easy + 100 Fast! + 75 Easy)

4 x 50 2- Stroke 2- Double Arm Back

1800/2300

COOL DOWN

4x 100 Any Order- Easy

1-Pull, 1 Fr-IM, 1 Kick, 1 Free  

400/2700

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Swimming Workout Fifteen: THE DESCENT 1.0

SPICINESS RATING: 3.5 

YARDARGE TOTAL: 2,500 

WARM UP

200 Swim + 2 x 50 Kick + 200 Pull + 2 x 50 Stroke

600

MAIN

150 (100 Moderate Free + 50 Hard Kick) @ 3:00

4 x 75 (25 Fly Hard + 50 Free Descend 1-4) @ 1:20

150 (100 Moderate Free + 50 Hard Kick @ 2:55

3 x 100 (25 Build Free + 50 Back Hard + 25 Easy Free) @ 1:40

100 (50 Moderate Free + 50 Hard Kick) @ 1:50

3 x 100 (50 Build Free + 50 Breast Descend 1-3) @ 1:45

100 (50 Moderate Free + 50 Hard Kick @ 1:45

4 x 50 Descend 1-4 (#4 Fast!) @ :50

1600/2200

COOL DOWN

300 Free – Every 4th 25 Stroke Easy

300/2500

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Swimming Workout Sixteen: THE DESCENT 1.2

SPICINESS RATING 4.0 

YARDARGE TOTAL 2,500

WARM UP

200 Swim + 2 x 50 Kick + 200 Pull + 2 x 50 Stroke

600

MAIN

5 x 50 (25 Stroke Choice Moderate/25 Easy Free) @ 1:00

200 IM Hard @ 3:00

100 Easy Choice @ 2:00

4 x 50 (25 Stroke Choice Hard/25 Easy Free) @ 1:00

150 (50 Bk/50 Br/50 Fr) @ 2:30

100 Easy Choice @ 2:00

3 x 50 (25 Stroke Choice Fast/25 Easy Free) @ 1:00

100 IM Hard @ 2:00

100 Easy Choice @ 2:00

2 x 50 #1 Stroke Moderate, #2 Stroke Fast! (Choice) @ 1:00

100 Easy Choice @ 2:00

1550/2150

COOL DOWN

7 x 50 1:00

 Odds = (25 Double Arm Back/25 Free)

Evens = Easy Kick Choice

350/2500

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Swimming Workout Seventeen: LACE UP THOSE NIKE’S

SPICINESS RATING 3.5

YARDARGE TOTAL 2,500

WARM UP

200 Freestyle + 4×50 25 Backstroke/25 Free Style + 100 Easy Pull

500

MAIN

4 x 25 Free (15 yards Hard/10 yards easy) @ :40

2 x 200 Free (50 Easy + 100 Hard + 50 Easy) @ 2:50

2 x 100 Easy (1 Pull, 1 Swim)

2 x 200 Free (25 Easy + 150 Hard + 25 Easy) @ 2:50

2 x 100 Easy (1 Pull, 1 Swim)

2 x 100 #1 (25 Hard/25 Easy) #2 Fast @ 1:45

2 x 100 Easy (1 Pull, 1 Swim)

1700/2200

COOL DOWN

4 x 25 Non Free Choice Easy @ :45

1 x 150 (50 Swim Choice/50 Kick on Back/50 Swim Choice @ 2:45

2 x 25 Smooth Free @ :45

300/2500

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Swimming Workout Eighteen: THAT’S A SPICY MEATBALL

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,600 

WARM UP

150 Free Swim + 150 B.B.F. (25 Kick/25 Swim) + 150 Pull + 2 x 50 Kick

550

MAIN

5 x 100 @ 1:40

  • 1st 50 (Descend 1-3 to Hard + Hold Effort on #4,5)
  • 2nd 50 Easy

4 x 25 Easy Kick @ :45

5 x 100 1:40

  • 1st, 4th 25 Easy
  • Middle 50 (Descend 1-3 to Hard + Hold Effort on #4,5)

4 x 50 Easy (2 Kick, 2 Swim Choice) @ 1:10

3 x 100 1:50

  • 1st 50 Build 
  • 2nd 50 Fast

4 x 25 Easy Swim Choice @ :45

1700/2250

COOL DOWN

300 Pull – Every 4th 25 Swim with 1 Breath only

50 Easy Swim

350/2600

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Swimming Workout Nineteen: MOUNT EVEREST

SPICINESS RATING 4.5

YARDARGE TOTAL 2,700 

WARM UP

200 Free – 200 Pull – 100 Kick

500

MAIN

*Base interval of Round 1: 1:40/100 yards 

*Base interval of Round 2: 1:30/100 yards 

* Base Interval of Round 3: 1:20/100 yards 

Round 1

100 Free Moderate @ 1:40

150 Free  Moderate @ 2:30 

200 Free  Moderate @ 3:20 

<Rest Extra :30>

Round 2

250 Free Moderate @ 3:45 

300 Free Hard @ 4:30   

300 Free Hard @ 4:30

250 Free  Moderate @ 3:45

<Rest Extra :30>

Round 3

200 Free  Hard @ 2:40

150 Free  Fast @ 2:00  

100 Free  Fast @ 1:20

2000/2500

COOL DOWN

4 x 25 Easy Non Free + 100 Easy Swim  

200/2700

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Swimming Workout Twenty: ONE MORE GIFT UNDER THE TREE

SPICINESS RATING 4.0 

YARDARGE TOTAL 2,500

WARM UP

200 Freestyle, 200 Pull, 100 Kick

500

MAIN

Round 1

3 x 150 Descend 1-3 @ 2:15

*To Hard Effort

 150 Easy Pull 3:00

Round 2

3 x 100 Descend 1-3 @ 1:30

*To Hard Effort

100 Easy Choice 2:00

Round 3

4 x 75 Descend 1-4 @ 1:15

*To Fast Effort

100 Easy Choice 2:00

Round 4

4 x 50 Descend 1-4 @ :50

*To Fast Effort

100 Easy Choice

1700/2200

COOL DOWN

12 x 25 Easy @ :45  

 Repeat 1 Kick on Back, 2 Non Free Choice, 1 Free w 2/Breaths

300/2500

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Swimming Workout Twenty-One: REV UP THOSE ENGINES

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,600 

WARM UP

200 Free + 4 x 25 Kick + 200 Pull + 4 x 25 Choice Stroke

600

MAIN

4 x 100 Free (25 Fast/75 Easy) @ 1:45

50 Kick Hard @ 1:00

100 Easy Choice @ 2:00

3 x 100 Free (50 Fast/50 Easy) @ 1:50

50 Kick Hard @ 1:00

100 Easy Choice @ 2:00

2 x 100 (75 Fast/25 Easy) @ 1:55

50 Kick Hard @ 1:00

100 Easy Choice @ 2:00

1 x 100 Fast! @ 2:00

50 Kick Hard @ 1:00

100 Easy Choice @ 2:00

1600/2200

COOL DOWN

8 x 25 1 Kick on Back Easy, 1 Swim Choice Easy + 200 Pull Easy

400/2600

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Swimming Workout Twenty-Two: ROUTE 66

SPICINESS RATING 4.0 

YARDARGE TOTAL 2,600 

WARM UP

300 Free Swim Every 4th 25 Double Arm Backstroke, 200 Pull, 100 Kick + 4×25 IM Order

700

MAIN

50 Kick on Back @ 1:00

150 Pull Easy @ 2:15

2 x 100 – 1 Hard, 1 EZ @ 1:30

50 Kick Choice @ 1:00

150 Pull Hard @ 2:15

2 x 100 1- Build, 1 Hard @ 1:30

50 Kick on Back @ 1:00

150 Pull Easy @ 2:15

2 x 100 1- Hard, 1 Fast @ 1:30

50 Kick Choice @ 1:00

150 Pull Hard @ 2:15

2 x 100 Both Fast @ 1:30

50 Kick on Back @ 1:00

150 Pull Easy @ 2:15

1800/2500

COOL DOWN

4 x 25 Choice Swim Easy

100/2600

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Swimming Workout Twenty-Three: MEDIUM LENGTH & SWEET

SPICINESS RATING 4.0 

YARDARGE TOTAL 2,700 

WARM UP

2 x 300 

  • #1 = 4x (50 Free + 25 Double Arm Backstroke)
  • #2 = Pull Breathe every 3 – 5 – 3 – 7 x 75

600

MAIN

2 x 250 Choice Swim (Odds 50s Hard/ Evens 50s Moderate) @ 3:45

 4 x 150 Descend 1 – 4 to Fast Effort @ 2:15

 100  Easy @ 2:00

 3 x 50 Choice Build Each to Fast @ :45

 1 x 50 Easy @ 1:00

 3 x 50 Choice (25 Fast/25 Easy) @ :45

 1 x 50 Easy @ 1:00

  3 x 50 Choice ALL FAST @ :45

  1 x 50 Easy @ 1:00

1800/2400

COOL DOWN

3 x 100 Easy – 1 Kick, 1 Pull, 1 Swim

300/2700

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Swimming Workout Twenty-Four: MAKE SURE YOU STAY FOR THE ENDING

SPICINESS RATING: 3.5 

YARDARGE TOTAL: 2,500 

WARM UP

200 Freestyle + 3 x 50 Kick + 200 Pull

550

MAIN

8 x 25 2 Each, IM Order @ :40

  • #1 Moderate, #2 Fast

200 (50 Easy Free + 100 IM Hard + 50 Easy Free) @ 3:30

4 x 50 IM Order Hard @ 1:00

200 (50 Easy Free + 100 IM Hard + 50 Easy Free) @ 3:30

2 x 100 IM @ 1:50

  • #1 Moderate, #2 Fast

200 (50 Easy Free + 100 IM Hard + 50 Easy Free) @ 3:30

200 IM Fast @ 4:00

200 Pull Easy @ 3:30

1600/2150

COOL DOWN

300 Free (Every 4th 25 Double Arm Back) + 50 Easy Kick

350/2500

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Swimming Workout Twenty-Five: CEASAR SALAD

SPICINESS RATING 3.0

YARDARGE TOTAL: 2,600 

WARM UP

500 S.K.I.P.S. (100 Swim + 100 Kick + 100 IM + 100 Pull + 100 Stroke)

500

MAIN

3 Rounds

(100 Descend to Fast Non Free Choice + 100 Easy Free) @ 3:30

4 x 25 Kick Easy + 100 Pull Easy

3 Rounds

(75 Descend to Fast Non Free Choice + 75 Easy Free) @ 2:30

4 x 25 Kick Easy + 100 Pull Easy

3 Rounds

(50 Descend to Fast Non Free Choice + 50 Easy Free) @ 1:45        

1550/2050

COOL DOWN

200 Pull Easy + 100 Kick Easy

5 x 50 @ :55 (1 Double Arm Back, 1 Easy Free)                        

550/2600

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Swimming Workout Twenty-Six: THE ART OF SWIMMING DOWNHILL

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,700

WARM UP

200 Free + 4 x 25 Kick + 200 Pull + 4 x 25 Choice Stroke

600

MAIN

5 Rounds of 3 x 100 Freestyle

 Between Rounds 1 and 2 – Rest and Extra :30

 Between Rounds 3,4,5 Take a 50 Easy 1:00

 Round 1: Start at a comfortable Interval (Example- 3×100 1:35 – Moderate)

 Round 2: :05 Faster  (1:30) –Moderate

 Round 3: :05 Faster  (1:25) – Hard

 Round 4: :05 Faster  (1:20) Hard

 Round 5: :05 Faster  (1:15) Fast

1650/2250

COOL DOWN

200 Easy Pull + 3 x 50 Kick Easy + 100 Easy Swim

450/2700

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Swimming Workout Twenty-Seven: THE FANTASTIC FORK IN THE ROAD

SPICINESS RATING: 3.0

YARDARGE TOTAL: 2,500 

WARM UP

200 Freestyle + 4×50 Kick Choice  + 100 Easy Pull + 200 IM (25 Kick/25 Swim Each 50)

700

MAIN

4 x 25 IM Order (15 yard Fast/ 10 yards easy) @ :45

4 x 50

  • #1 Build Free #2+3 = Fly Hard #4 = Easy Free @ 1:00

100 Easy Choice @ 2:00

4 x 50

  • #1 Build Free #2+3 = Back Hard #4 = Easy Free 1:00

150 Easy Pull @ 3:00

4 x 50

  •    #1 Build Free #2+3 = Breast Hard #4 = Easy Free 1:05

100 Easy Choice @ 2:00

4 x 50

  •   #1 Build Free #2+3 = Free Hard #4 = Easy Free :55

150 Easy Pull @ 3:00

1400/2100

COOL DOWN

4 x 25 Double Arm Backstroke + 300 Free Every 4th 25 Non Free Easy

400/2500

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Swimming Workout Twenty-Eight: ONE PART HARD, TWO PARTS EXCITING

SPICINESS RATING 3.5 

YARDARGE TOTAL: 2,750 

WARM UP

300 Free + 200 Pull + 100 Kick

600

MAIN

4 x (25 IM Order Hard + 100 Easy Choice) @ 1:50

Rest Extra :30

4 x (50 IM Order Hard + 100 Easy Choice) @ 2:50

Rest Extra :60

4 x (100 IM Hard + 100 Easy Choice) @ 3:30

1900/2500

COOL DOWN

4 x 25 Choice Swim Easy + 100 Easy Pull + 50 Easy Swim

250/2750

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Swimming Workout Twenty-Nine: BUCKLE UP

SPICINESS RATING 4.5

YARDARGE TOTAL: 2,700 

WARM UP

200 Freestyle + 4×50 25 Backstroke/25 Free Style + 100 Easy Pull

500

MAIN

200 Choice Swim Moderate @ 3:00

4 x 25 Fly Fast @ :45

150 Choice Swim Moderate @ 2:30

4 x 25 Back Fast @ :45

100 Choice Swim Easy @ 2:00

4 x 25 Breast Fast @ :45

50 Choice Swim Easy @ 1:00

3 x 50 Free Descend 1-3 to Fast @ 1:00

100 Choice Swim Easy @ 2:00

3 x 50 Breast Descend 1-3 to Fast @ 1:10

150 Choice Swim Easy @ 2:30

3 x 50 Back Descend 1-3 to Fast @ 1:05

200 Choice Swim Easy @ 3:30

4 x 25 Fast Fly @ :45

1800/2300

COOL DOWN

300 Free – Every 4th 25 Double Arm Backstroke + 100 Easy Kick

400/2700

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Swimming Workout Thirty: A SWIM IN THE PARK

SPICINESS RATING 3.0

YARDARGE TOTAL: 2500

WARM UP

500 S.K.I.P.S. (100 Swim + 100 Kick + 100 IM + 100 Pull + 100 Stroke)                

500

MAIN

4 x 25 (15 yards Hard + 10 yards Easy) @ :40

10 x 50 @ 1:00

  • #1-5 25 Descend 1-5 to Fast Choice + 25 Easy
  • #6-10 Hard – Same Stoke as 1st 25 (1-5)

200 Easy Pull @ 3:30

100 Easy Kick @ 2:00

4 x 25 (1 Build to Fast, 1 Easy) @ :40

10 x 50 @ 1:00

  • Odds = Descend 1 -5 to Fast Choice
  • Evens = Easy Free

100 Easy Choice

1600/2100

COOL DOWN

2 x 75 Easy Pull + 2 x 25 Easy Kick + 200 Easy Swim Choice

400/2500

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Swimming Workout: Thirty-One: REMEMBER TO EAT YOUR WHEATIES

SPICINESS RATING: 4.5

YARDARGE TOTAL: 2,900 

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick    

600

MAIN

6 x 50 Free Descend 1-3, 4-6 to Hard Effort @ :50

3 x

100 IM Hard @ 1:45

125 Free Moderate @ 1:45

3 x 25 Easy Choice @ :40

2 x

100 IM Hard @ 1:40

125 Free Moderate @ 1:40

3 x 25 Easy Choice @ :40

1 x 200 Pull Easy @ 4:00

1 x

100 IM Hard @ 1:35

125 Free Moderate @ 1:35  

2000/2600

COOL DOWN

3 x 100 (1 Kick – 1 Pull – 1 Swim)    

300/2900

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Swimming Workout Thirty-Two: MORE IS MORE

SPICINESS RATING 5.0

YARDARGE TOTAL 3000 

WARM UP

4 x 75 2- Free, 1 Kick on Back, 1 Stroke

300

MAIN

12 x 50 (3 Rounds Through):

  • Round 1 = All Free 
  • Round 2+3 Hard = Non Free, Easy = Free @ 1:001 x 50 (15 yards Hard/35 yards easy)
  • 1 x 50 (25 yards Hard/25 yards easy)
  • 1 x 50 (35 yards Hard/15 yards easy)
  • 1 x 50 All Easy 

3 x 150 Choice (50 Easy + 50 Fast + 50 Easy) @ 2:20

100 Easy Pull + 100 Easy Kick @ Rest :30

3 x 125 Choice (25 Easy + 75 Fast + 25 Easy) @ 1:50

25 Easy Non free + 100 Easy Pull + 100 Easy Kick @ Rest :30

6 x 75 Choice (25 Easy + 25 Fast + 25 Easy) @ 1:15

100 Easy Swim

2400/2700

COOL DOWN

3 x 100 (1 Swim, 1 Pull, 1 Kick Easy)

300/3000

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Swimming Workout Thirty-Three: THE MAGIC EIGHT BALL

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,700

WARM UP

200 Freestyle + 3 x 50 Kick + 200 Pull

550

MAIN SET:

2 Rounds of:

  • 4 x 25 (1+2 = Moderate Free 3+4 = Hard Fly) :40
  • 2 x 50 Back 1 Moderate, 1 Hard 1:05
  • 2 x 50 Breast 1 Moderate, 1 Hard 1:10
  • 1 x 100 Easy Free 2:00

2 Rounds of:

  • 4 x 25 (1+2 = Moderate Free 3+4 = Hard Fly) :40
  • 2 x 50 (25 Fly/25 Back) 1 Moderate, 1 Hard 1:00
  • 2 x 50 (25 Back/25 Breast) 1 Moderate, 1 Hard  1:05
  • 2 x 75 (25 Breast/50 Free) 1 Moderate, 1 Hard 1:30
  • 1 x 100 Easy Free 2:00

1900/2450

COOL DOWN:

100 Easy Pull, 50 Easy Kick + 100 Easy Pull

250/2700

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Swimming Workout Thirty-Four: DENALI: THE GREAT ONE

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,800

WARM UP

300 Choice Swim + 200 Pull + 100 Kick       

600

MAIN

5 x 50 Choice 20 Hard Effort / 30 Easy @ :50

200 Pull Moderate @ 3:15

4 x 25 2 Hard, 2 Easy @ :40

4 x 50 30 Hard Effort / 20 Easy @ 1:00

200 Choice Equipment Moderate @ 3:00

4 x 25 1 Easy, 2 Hard, 1 Easy @ :40

3 x 50 40 Hard Effort / 10 Easy @ 1:00

200 Pull Easy @ 3:15

4 x 25 2 Easy, 2 Fast @ :40

2 x 50 Hard @ 1:00

200 Choice Equipment @ 3:00

4 x 25 3 Fast, 1 Easy @ :40

1900/2500

COOL DOWN

6 x 50 2 Swim, 2 Stroke Choice, 2 Kick

300/2800

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Swimming Workout Thirty-Five: THE CARDINAL PANINI

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,700

WARM UP

3 x 100 Free Easy + 4 x 50 Pull Easy + 4 x 25 Kick Easy

600

MAIN

Each Descend = Swimmers Choice of Stroke

4×25 Descend 1-4 to Moderate Effort @ :40

100 Easy @ 2:00

4×50 Descend 1-4 to Hard Effort @ 1:00

100 Easy @ 2:00

4×100 Descend 1-4 to Hard Effort @ 1:45

100 Easy @ 2:00

4×150 Descend 1-4 to Fast Effort @ 2:30

100 Easy @ 2:00

4×25 Descend 1-4 to Fast Effort @ :40

1800/2400

COOL DOWN

3 x 100 1 Kick, 1 Pull, 1 Swim Easy

300/2700

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Swimming Workout Thirty-Six: ONE FOR THE KIDS

SPICINESS RATING 3.5 

YARDARGE TOTAL: 2,900

WARM UP

10 x 50 2 Swim Choice, 2 Kick Choice

500

MAIN

8 x 50 *All Moderate @ Rest :20 Between Each

  • Odd 50s = 25 Double Arm Back/25 Free
  • Even 50s = IM Order 25 Kick/25 Swim

200 Easy Pull 

4 x 125 Free w/ Choice Equipment (25 Streamline Kick + 100 Moderate) @ 2:00

100 Free Breathe Every 3rd Stroke @ 1:40

75 BBF (25 Back/25 Breast/25 Free) @ 1:40

50 Free Breath Every 3rd Stroke @ 1:00

25 Fly @ 1:00

4 x 125 Free w/ Choice Equipment (25 Streamline Kick + 100 Hard) @ 2:00

100 Free Breath Every 3rd Stroke @ 1:40

75 BBF (25 Back/25 Breast/25 Free) @ 1:40

50 Free Breath Every 3rd Stroke @ 1:00

25 Fly @ 1:00

100 Easy Choice

2200/2700

COOL DOWN

8 x 25 2 Double Arm Back, 2 Free Easy

200/2900

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Swimming Workout Thirty-Seven: SNEAKY SETS ARE THE BEST SETS

SPICINESS RATING 3.5

YARDARGE TOTAL: 2,500

WARM UP

200 Freestyle + 3 x 50 Kick + 200 Pull

550

MAIN SET

4 x 25 Choice Stroke @ :40

#1-3 Build to Hard Effort + #4 Easy 

3 x 100 FRIM Descend 1-3 to Hard Effort @ 1:50

Complete both 50s in 2:00

  • 50 Free Hard
  • 50 Easy

Complete both 100s in 4:00

  • 100 Fast – Your Choice
  • 100 Easy

Complete both 200s in 7:00

  • 200 IM Hard
  • 200 Easy

Complete both 200s in 7:00

  • 200 Free w/ Choice Equipment Fast
  • 200 Easy

Complete both 100s in 4:00

  • 100 IM Fast
  • 100 Easy

1700/2250

COOL DOWN:

100 Easy Pull, 50 Easy Kick + 100 Easy Pull

250/2500

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Swimming Workout Thirty-Eight: THE POSSIBLE BURGER

SPICINESS RATING: 3.5 

YARDARGE TOTAL: 2,650

WARM UP

500 S.K.I.P.S.

500

MAIN

3 x 100 1 Kick, 1 IM, 1 Free Descend 1-3 to Hard @ 2:00

2 x 100 Choice (75 Hard + 25 Easy) @ 1:45

1 x 100 Free Fast @ 2:00

3 x 100 1 Kick, 1 IM, 1 Free Descend 1-3 to Hard @ 2:00

2 x 75 Choice (50 Hard + 25 Easy) @ 1:15

1 x 75 Free Fast @ 1:15

1 x 75 Choice Easy @ 1:30

3 x 100 1 Kick, 1 IM, 1 Free Descend 1-3 to Hard @ 2:00

2 x 50 Choice (25 Hard + 25 Easy) @ 1:00

1 x 50 Free Fast @ 1:00

1650/2150

COOL DOWN

200 Swim Easy + 200 Pull Easy + 100 Kick Easy

500/2650

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Swimming Workout Thirty-Nine: DON’T READ AHEAD, IT’LL RUIN THE SURPRISE  

SPICINESS RATING: 3.5 

YARDARGE TOTAL: 2,500

WARM UP

300 Choice Swim + 200 Pull + 100 Kick    

600

MAIN

4 x 25 Kick Choice @ :45

2 x 150 Pull 1 Easy, 1 Hard @ 2:20

1 x 200 IM Hard @ 3:30

1 x 100 Easy Choice @ 2:00

4 x 25 Kick Choice @ :45

2 x 100 Pull 1 Easy, 1 Hard @ 1:25

2 x 150 B.B.F. Hard @ 2:45

1 x 100 Easy Choice @ 2:00

4 x 25 Kick Choice @ :45

2 x 75 Pull 1 Easy, 1 Hard @ 1:10

3 x 100 IM Descend 1-3 to Hard Effort @ 1:50

1650/2250

COOL DOWN

5 x 50 (1 Choice Swim, 1 Easy Kick on Back)

250/2500

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Swimming Workout Forty: HONEY I SHRUNK THE LANE LINES

SPICINESS RATING 3.0

YARDARGE TOTAL: 2,600 

WARM UP

300 Choice Swim + 2 x 75 Pull + 3 x 50 Kick

600

MAIN

8 x 50  (25 IM Order, 2 Each Moderate, 25 Easy Free) @ 1:05

200 Easy Pull @ 4:00

400 Free Moderate Every 4th 25 IMO (Stroke 25s = Hard Effort) @ 7:00

300 Free Moderate Every 3rd 25 IMO (Stroke 25s = Hard Effort) @ 5:30

200 Free Moderate Every other 25 IMO (Stroke 25s = Hard Effort) @ 4:00

50 Easy @ 1:30

100 IM Fast @ 2:00

100 Easy

1750/2350

COOL DOWN

5 x 50 (1 Swim, 1 Kick)

250/2600

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Swimming Workout Forty-One: POLISH UP THOSE FINS

SPICINESS RATING 4.0

YARDARGE TOTAL: 2,900 

WARM UP

200 Free + 100 Kick + 100 Pull

400

MAIN

12 x 25 @ :40

  • 1 – 15 yards Hard/10 yards EZ
  • 1- 20 yards Hard/5 yards EZ
  • 1- 25 yards Hard
  • 1- Easy

100 Easy Choice

3 x 100 Free Moderate @ 1:25

2 x 150 Free w/Choice Equipment @ 2:30

  • (25 Easy + 100 Hard + 25 Fly)

1 x 250 @ 4:00

  • (25 Free + 200 IM + 25 Double Arm Back)

3 x 100 Free Moderate @ 1:25

2 x 125 w/ Choice Equipment @ 2:00

  • (100 Free Build + 25 Fly)

1 x 200 RIMO (Reverse IM Order) @ 4:00

4 x 50 Choice Easy @ 1:00 

2200/2600

COOL DOWN

1 x 300 (50 Free + 50 Double Arm Back)

300/2900

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Swimming Workout Forty-Two: BENCH PRESS A BULLDOZER

SPICINESS RATING 4.5

YARDARGE TOTAL: 2,700

WARM UP

200 Freestyle + 3 x 50 Kick + 200 Pull

550

MAIN SET:

4 Rounds of:

  • 4 x 25 IM Order by Round Descend 1-4 :45
  • 50 Easy Kick 1:15
  • 150 Pull Build 2:30
  • 2 x 100 Choice (#1 Fast #2 Easy) 1:45

2000/2550

COOL DOWN:

100 Easy Pull, 50 Easy Kick  

150/2700

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Swimming Workout Forty-Three: ANTS CAN LIFT 50 TIMES THEIR WEIGHT

SPICINESS RATING: 4.5

YARDARGE TOTAL: 2850

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick  

600

MAIN

4 x 125 (50 Easy + 25 Fast IM Order + 50 Easy) @ 2:00

  • *Easy = Free

150 Pull Easy @ 2:30

4 x 125 (25 Easy + 75 Hard IM Order + 25 Easy) @ 2:00

  • *Easy = Free

3 x 50 Kick Easy @ 1:10

4 x 125 “Double Up IM” Hard @ 2:00

  • #1 50 Fly/25 Back/25 Breast/25 Free
  • #2 25 Fly/50 Back/25 Breast/25 Free
  • #3 25 Fly/25 Back/50 Breast/25 Free
  • #4 25 Fly/25 Back/25 Breast/50 Free

150 Pull Easy @ 2:30

1950/2550

COOL DOWN

3 x 100 1-Swim, 1-Kick, 1 Swim

300/2850

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Swimming Workout Forty-Four: DIFFICULT TWENTY FIVES

SPICINESS RATING 4.0 

YARDARGE TOTAL 2,600

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice    

600

MAIN

4 x 25 Free 15 Hard/10 Easy @ :35

4 x 100 Free (25 Easy + 50 Moderate + 25 Easy) @ 1:40

1 x 100 Easy @ 2:00

4 x 25 20 Hard/5 Easy @ :35

4 x 100 Free (25 Easy + 50 Hard + 25 Easy) @ 1:40

1 x 100 Easy @ 2:00

4 x 25 Hard @ :40

4 x 100 Free w/ Choice Equipment (25 Easy + 50 Fast + 25 Easy) @ 1:40

1700/2300

COOL DOWN

6 x 50 2- Swim,  2- Kick, 2 Swim      

300/2600

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Swimming Workout Forty-Five: KEEP THE FAST FAST, & THE EASY EASY

SPICINESS RATING 5.0

YARDARGE TOTAL 2,850 

WARM UP

1 x 250 2x (4 laps free, 1 lap non – free)

1 x 250 pull Breathe 3/5 by 50

500

MAIN

3×100 1 Pull, 1 IM, 1 Kick Descend 1-3 to Hard @ 2:00

50 Double Arm Back @ 1:00

100 (25 Hard- 75 Easy) @ 1:45

100 (50 Hard- 50 Easy) @ 1:45

100 (75 Hard- 25 Easy) @ 1:45

4×150 (100 Descend 1-4 + 50 Easy) @ 2:45

(Choice Equipment to Finish)

100 (25 Fast- 75 Easy) @ 1:35

100 (50 Fast- 50 Easy) @ 1:35

100 (75 Fast- 25 Easy) @ 1:35

4×150 (100 Hard-50 Easy) @ 2:30

2150/2650

COOL DOWN

8 x 25 1 Non Free, 1 Free Easy

200/2850

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Swimming Workout Forty-Six: WHAT GOES UP MUST COME DOWN

SPICINESS RATING 4.0 

YARDARGE TOTAL 2700 

WARM UP

100 Free-100 Pull-100 Kick- 100 IM- 100 Pull-100 Kick

600

MAIN EVENT

10 x 50s (2 Rounds) @ 1:00

  • 1- 12.5 Hard / 37.5 Easy
  • 2- 25 Hard / 25 Easy
  • 3- 37.5 Hard / 12.5 Easy
  • 4- 50 Hard
  • 5- 50 Easy + 200 Pull After 10th 50

50 Kick @ rest :10

100 Hard Free @ 1:30

50 Easy Choice @ 1:30

50 Kick @ rest :10

150 Hard Free @ 2:15

50 Easy Choice @ 1:30

50 Kick @ rest :10

200 Hard Free @ 3:00

50 Easy Choice @ 1:30

50 Kick @ rest :10

150 Hard Free @ 2:15

50 Easy Choice @ 1:30

50 Kick @ rest :10

100 Hard Free @ 1:30

1900/2500

COOL DOWN

4 x 50 Easy Choice

200/2700

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Swimming Workout Forty-Seven: DON’T GO SWIMMING ALONE

SPICINESS RATING: 3.0

YARDARGE TOTAL: 2,600

WARM UP

100 Free + 100 Pull + 100 Kick + 100 IM + 50 Kick + 150 Pull

600

MAIN SET:

2 x 150 Free @ 2:30

  • (25 Easy + 100 Hard + 50 Easy)

4 x 25 IMO Moderate @ :40

1 x 200 Pull Easy

2 x 150 Free @ 2:30

  • (75 Easy + 75 Fast)

4 x 25 RIMO Moderate @ :40

1 x 200 Pull Easy

2 x 150 Free @ 2:30

  • (50 Easy + 50 Fast + 50 Easy)

4 x 25 Kick 1-Easy 1-Fast @ :50

1 x 200 Pull Easy

1800/2400

COOL DOWN:

100 Easy Kick, 100 Easy Swim

200/2600

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Swimming Workout Forty-Eight: THE MIDDLE IS THE BEST PART

SPICINESS RATING 3.5 

YARDARGE TOTAL: 2,500

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice      

600

MAIN

100 Free (50 Hard + 50 Easy) @ 1:40

150 Free (75 Hard + 75 Easy) @ 2:30

200 Free (100 Hard + 100 Easy) @ 3:20

4 x 25 Easy @ :45

100 Free (25 Easy + 50 Hard + 25 Easy) @ 1:35

150 Free (25 Easy + 100 Hard + 25 Easy) @ 2:25

200 (50 Easy + 100 Hard + 50 Easy) @ 3:10

4 x 25 Easy

3rd Round with Choice Equipment:

100 Moderate Choice @ 1:30

150 Hard Choice @ 2:15

200 Fast Choice @ 3:30

1550/2150

COOL DOWN

7 x 50 Odds = Easy Kick, Evens = Double Arm Backstroke              

350/2500

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Swimming Workout Forty-Nine: HALF DOZEN ONE WAY, HALF DOZEN ANOTHER

SPICINESS RATING: 4.0 

YARDARGE TOTAL: 2550

WARM UP

300 Choice Swim + 200 Easy Pull + 100 Easy Kick                

600

MAIN

6 x 50 Free (25 Hard/25 Easy) @ :50

2 x 25 Fly Fast @ :40

6 x 50 2- Back, 2- Breast, 2- Fly (25 Easy/25 Hard )

  • *Easy = Free :50

2 x 50 Stroke Fast @ 1:00

4 x 50 Kick Easy @ 1:10

2 x 75 B.B.F. Fast @ 1:15

4 x 100 Pull Easy @ 1:45

2 x 100 IM 1- Build, 1 Fast @ 1:50  

1550/2150

COOL DOWN

4 x 100 Easy 2- Pull, 1- Kick, 1- Swim    

400/2550

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Swimming Workout Fifty: DON’T LEAVE YOUR POSITIVE ATTITUDE HOME

SPICINESS RATING: 4.5

YARDARGE TOTAL: 2,900

WARM UP

1 x 250 2x (4 laps free, 1 lap non – free)

1 x 250 Pull Breathe 3/5 x 50

3 x 100 1 Pull, 1 IM, 1 Kick + 50 Double Arm Back

850

MAIN

200 Free Easy @ Rest: 30-45  

4×50 1+2 Moderate, 3+4 Hard @ 1:00

200 Pull Easy @ Rest: 30-45

4×50 1+2 Easy 3+4 Hard @ :55

200 Free moderate with Choice Equipment @ Rest: 30-45

4×50 #1/3 Easy #2/4 Hard @ :50

200 Free moderate with fins and paddles @ Rest: 30-45

4×50 #1/3 Easy #2/4 Fast @ 1:10

100 Easy choice @ 2:00

1700/2550

COOL DOWN

200 Easy Choice + 6 x 25 1 kick, 1 swim

350/2900

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Swimming Workout Fifty-One: YOU CAN LEAD A HORSE TO WATER BUT…

SPICINESS RATING 4.5

YARDARGE TOTAL 2,700 

WARM UP

100 Free-100 Pull-100 Kick

300

MAIN EVENT

6×75 Choice Stroke @ 1:30

  • #1/4- 25 Hard/50 Easy
  • #2/5- 50 Hard/25 Easy
  • #3/6- Kick on Back <Extra 50 Easy Choice After 6th 50>

200 Free Easy w/ Choice Equipment @ 3:00

2×75 25 Free/25 Fly/25 Free Free = Easy, Fly = Hard @ 1:30

50 Easy Choice @ 1:00

6×50 Choice Stroke @ :50

  • #1+2 = 37.5 Fast/12.5 Easy
  • #3+4 = 25 Fast/25 Easy
  • #5+6 = 12.5 Fast/37.5 Easy

200 Fins- Long Strokes @ 3:00

2×75 25 Back/25 Free/25 Back Free = Easy, Back = Hard @ 1:30

50 Easy @ 1:00

3×100 @ 1:30

  • #1 75 Fast/25 Easy
  • #2 50 Fast/50 Easy
  • #3 25 Fast/75 Easy

200 Free Easy w/ Choice Equipment @ 3:00

2×75 25 Breast/25 Kick on Back/25 Breast Hard Effort @ 1:30      

2250/2550

COOL DOWN

5 x 50 1 Swim, 1 Kick Easy        

250/2700

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Swimming Workout Fifty-Two: A GOOD DAY TO WORK ON STREAMLINE

SPICINESS RATING 3.0

YARDARGE TOTAL: 2,500

WARM UP

100 Freestyle + 2 x 50 Kick + 100 Pull + 2 x 50 Kick + 100 IM

500

MAIN SET:

1 x 250 Moderate (25 Fly + 75 Kick on Back + 75 Breast + 75 Free)

3 x 50 Descend 1-3 to Hard Effort @ :50

3 x 100 – Just make interval @ 1:30

1 x 250 Free Choice Equipment

4 x 50 Choice 1 Build, 1 Fast @ 1:00

4 x 100 Free 1 Easy, 1 Fast @ 1:45

1 x 250 Free Choice Equipment

1800/2300

COOL DOWN:

100 Easy Pull, 100 Easy Swim

200/2500

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Swimming Workout Fifty-Three: PIGS IN A BLANKET

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,600

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick    

600

MAIN

4 x 25 Free 15 Hard/10 Easy Choice @ :35

4 x 100 (25 Easy + 50 Moderate IM Order + 25 Easy) @ 1:40

  • Easy = Free

1 x 100 Easy @ 2:00

4 x 25 20 Hard/5 Easy Choice @ :35

4 x 100 Free (25 Easy + 50 Hard IM Order + 25 Easy) @ 1:40

  • Easy = Free

1 x 100 Easy @ 2:00

4 x 25 Hard Choice @ :40

4 x 100 w/ Choice Equipment @ 1:40            

  • (25 Easy Free + 50 Fast IM Order+ 25 Easy)
  • Easy = Free

1700/2300

COOL DOWN

6 x 50 2- Swim, 2- Kick, 2-Swim    

300/2600

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Swimming Workout Fifty-Four: FOOL ME ONCE, SHAME ON YOU

SPICINESS RATING: 4.5

YARDARGE TOTAL: 2,950

WARM UP

300 Choice Swim + 200 Easy Pull + 100 Easy Kick              

600

MAIN

2 x 100 (1 Easy Free, 1 Kick Build to Hard Effort) @ 2:00

1 x 400 (75 Easy Free + 25 Fly Fast) @ 7:00

2 x 50 Easy Choice @ 1:00

2 x 75 (1 Moderate Free + 1 Easy Kick on Back) @ 1:30

1 x 300 (50 Easy Free + 25 Back Fast) @ 5:45

2 x 50 Easy Choice @ 1:00

2 x 50 (1 Moderate Stroke Choice, 1 Easy Kick) @ 1:10

1 x 200 (25 Easy Free + 25 Breast Fast) @ 3:45

2 x 50 Easy Choice @ 1:00

3 x 100 Descend 1-3 to Hard Effort (1 Free, 1 FRIM, 1 IM) @ 1:50        

1950/2650

COOL DOWN

6 x 50 (2 Swim Easy, 2 Kick Easy, 2 Pull Easy)          

300/2950

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Swimming Workout Fifty-Five: GOOD LUCK TRYING TO FOOL ME TWICE

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,500

WARM UP

500 S.K.I.P.S (100 Swim/Kick/IM/Pull/Stroke)

500

MAIN

2 Rounds through the Following…

Round 1: 100s = FRIM/FR/FRIM/FR/FRIM (Free Easy, FRIM Hard)

Round 2: 100s = FR/FRIM/FR/FRIM/FR (Free Hard, FRIM Moderate)

  • 100 FRIM / FR @ 2:15
  • 50 Kick Moderate @ 1:15
  • 100 FR / FRIM @ 2:15
  • 50 Kick Hard @ 1:15
  • 100 FRIM / FR @ 2:15
  • 50 Kick Moderate @ 1:15
  • 100 FR / FRIM @ 2:15
  • 50 Kick Hard @ 1:15
  • 100 FRIM / FR @ 2:15
  • 2×75 Easy Pull on @ 2:00

1700/2200

COOL DOWN

3 x 100 1 Pull, 1 Free, 1 Kick

300/2500

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Swimming Workout Fifty-Six: TUESDAY’S GONE WITH THE SWIM

SPICINESS RATING: 4.0 

YARDARGE TOTAL: 2,800 

WARM UP

100 Free-100 Pull-100 Kick     

300

MAIN EVENT

1×50 Double Arm Backstroke Easy @ 1:15

1×100 IM Hard @ 2:15

1×200 Free w/Choice Equipment Moderate @ 3:00

1×50 Easy Choice @ 1:00

2×50 (25 Double Arm Backstroke/25 Breaststroke) Easy @ 1:15

2×100 FRIM 1-Build, 1 Hard @ 1:50

2×200 (75 Free Build -50 Stroke Hard-75 Free Easy) @ 3:15

2×50 Easy Choice @ 1:00

3×50 Pull- Build each 50 to Hard Effort @ :55

3×100 Free Descend 1-3 to Hard Effort @ 1:35

3×200 (50 Free-100IM-50 Free) @ 4:00

  •  Free = Easy IM = Hard  

2250/2550

COOL DOWN

150 Choice Swim + 100 Easy Kick    

250/2800

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Swimming Workout Fifty-Seven: THE BIXBY BRIDGE

SPICINESS RATING 3.0

YARDARGE TOTAL: 2,500

WARM UP

200 Freestyle + 3 x 50 Kick + 200 Pull + 100 IM

650

MAIN SET

3 x 100 (75 Free + 25 Fly) Descend 1-3 to Hard Effort @ 2:00

150 Pull Easy + 50 Easy Kick @ 3:30

3 x 100 (50 Free + 25 Back + 25 Free) Descend 1-3 to Hard Effort @ 2:00

150 Pull Easy + 50 Easy Kick @ 3:30

3 x 100 (25 Free + 25 Breast + 50 Free) Descend 1-3 to Hard Effort @ 2:00

100 Pull Easy @ 2:00

2 x 50 Easy Kick @ 1:10

1500/2150

COOL DOWN

150 Easy Pull, 50 Easy Kick, 150 Easy Swim

350/2500

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Swimming Workout Fifty-Eight: THE SAME BUT DIFFERENT

SPICINESS RATING 3.5 

YARDARGE TOTAL: 2,800

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick  

600

MAIN

4 x 125 Free (50 Easy + 25 Fast + 50 Easy) @ 2:00

150 Pull Easy @ 2:30

4 x 125 Free (25 Easy + 75 Fast + Easy) @ 1:55

3 x 50 Kick Easy @ 1:10

4 x 125 Choice Equipment Descend 1-4 to Fast @ 1:50

150 Pull Easy

1950/2550

COOL DOWN

5 x 50 (1 Swim Easy, 1 Kick Easy)  

250/2800

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Swimming Workout Fifty-Nine: HALF DOME

SPICINESS RATING 5.0

YARDARGE TOTAL: 2700

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice      

600

MAIN

50 Free Build to Hard Effort @ :45

100 IM Build to Hard Effort @ 1:30

150 BBF (100 Hard/50 Easy) @ 2:15

200 FRIM (100 Hard/100 Easy) @ 3:00

250 Choice Equipment Moderate @ 3:45

300 (3 x 100 IM Descend 100s to Hard Effort) @ 4:30

250 Choice Equipment Moderate @ 3:45

200 FRIM Hard @ 3:00

150 BBF Hard @ 2:15

100 IM Fast @ 1:30

50 Free Fast @ :45      

1800/2400

COOL DOWN

6 x 50 (2 Swim – 2 Kick – 2 Swim)      

300/2700

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Swimming Workout Sixty: SPREAD THE PEANUT BUTTER EVENLY OVER THE ENTIRE SLICE OF BREAD

SPICINESS RATING 4.5

YARDARGE TOTAL: 2600

WARM UP

500 S.K.I.P.S.

500

MAIN

50 Easy + 50 HARD + 50 Easy @ Rest :20

50 Easy + 100 HARD + 50 Easy @ Rest :20

50 Easy + 150 HARD + 50 Easy @ Rest :30

50 Easy + 200 HARD + 50 Easy @ Rest :30

50 Easy + 150 HARD + 50 Easy @ Rest :40

50 Easy + 100 HARD + 50 Easy @ Rest: 40

50 Easy + 50 HARD + 50 Easy  

1800/2300

COOL DOWN

8 x 25  (100 Easy Swim After 2nd Round)  

2 Rounds:

  • 1- Double arm back
  • 2- Easy free
  • 3- Kick on back
  • 4- Easy free

300/2600

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Swimming Workout Sixty-One: D.A.B. STANDS FOR DOUBLE ARM BACKSTROKE

SPICINESS RATING 3.5 

YARDARGE TOTAL: 2,600

WARM UP

300 Free – Every 4th 25 Double Arm Backstroke

200 (25 IMO/25 Free)

600

MAIN EVENT

12 x 25 @ :35

3 Rounds:

  • 1- 15yd Fast/10 Easy
  • 2- IMO x Round
  • 3- All Fast
  • 4- All Easy 

12 x 50 @ :50

  • Every 3rd 50 Fast (Other 50s, Easy)

100 Pull Easy @ 2:00

8 x 50 @ :55

  • Every Other 50 Fast

200 Pull Easy @ 4:00

4 x 50 @ 1:00

  • All 4 Fast

1800/2400

COOL DOWN

 2x (50 Easy Choice + 2 x 25 Double Arm Backstroke)

200/2600

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Swimming Workout Sixty-Two: SWIMMING IN THE RUSSIAN RIVER

SPICINESS RATING 3.5 

YARDARGE TOTAL: 2,600

WARM UP

200 Freestyle + 3 x 50 Kick + 200 Pull

550

MAIN SET:

4 Rounds

  • 2 x 25 IM Order x Round Hard @ :40
  • 100 Free Descend 1 – 4 x Round to Fast Effort @ 1:45

3 Rounds

  • 1 x 50 (RD 1 = Fly, RD 2 = BK, RD 3 = BR) Hard @ 1:00
  • 150 Free Descend 1 – 3 x Round to Fast Effort @ 2:30

2 Rounds

  • 1 x 100 IM Moderate @ 2:00
  • 1 x 200 Choice Equipment 1 Moderate, 1 Fast (Round 2) @ 3:30

1800/2350

COOL DOWN:

100 Easy Pull, 50 Easy Kick, 100 Easy Swim

250/2600

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Swimming Workout Sixty-Three: NO NAPS ALLOWED ON SATURDAYS

SPICINESS RATING 4.5

YARDARGE TOTAL: 2,900

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick    

600

MAIN

6 x 50 Free Descend 1-3, 4-6 to Hard Effort @:50

3 x 

100 Free Moderate @ 1:40

125 Free Hard @ 1:40

3 x 25 Easy Choice @ :40

2 x

100 Free Moderate @ 1:35

125 Free Hard @ 1:35

3 x 25 Easy Choice @ :40

1 x 200 Pull Easy @ 4:00

1 x

100 Free Moderate @ 1:30

125 Free Fast @ 1:30  

2000/2600

COOL DOWN

3 x 100 (1 Kick – 1 Pull – 1 Swim)    

300/2900

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Swimming Workout Sixty-Four: BBF STANDS FOR BEST BUDS FOREVER 

SPICINESS RATING: 4.0 

YARDARGE TOTAL: 2,700

WARM UP

200 Free + 200 Pull + 200 (25 IMO/25 Kick on Back)       

600

MAIN EVENT

25 Kick on Back @ :45

75 BBF (Back-Breast-Free) Moderate @ 1:30

4 x 25 IM Order 15yds FAST-10yds EASY @ :40

3 x 100 Free Descend 1-3 to Hard Effort @ 1:30

200 Easy Pull

4 Rounds Through the Following:

  • 100 Free Build to Hard Effort 1:30
  • 150 Free Fast 2:30

50 Easy 2:00      

1900/2500

COOL DOWN

4×50 Easy (1 Non-Free / 1 Free)      

200/2700

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Swimming Workout Sixty-Five: THREE’S A PARTY

SPICINESS RATING 3.5

YARDARGE TOTAL: 2,500

WARM UP

500 S.K.I.P.S

500

MAIN

6×50 Free Descend 1-3, 4-6 #3,6 Both Hard Effort @ :55

3×25 Free Easy + 1×25 Kick on Back Hard @ :45

3×250 Free Descend 1-3 to Hard with Choice Equipment @ 4:00

3×25 Free Easy + 1×25 Kick on Back Hard @ :45

3×150 Free Descend 1-3 to Fast! @ 2:30

1700/2200

COOL DOWN

3 x 100 1 Kick, 1 Pull, 1 Swim Easy

300/2500

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Swimming Workout Sixty-Six: THE LONG AND WINDING LAP LANE

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,700

WARM UP

300 Free – Every 4th 25 Non-Free

200 Pull

100 Kick

600

MAIN EVENT

10×50

  • 2- Kick Freestyle @ 1:15
  • 2- “IM” (half pool length each stroke) @ 1:00
  • 2- Kick Non-Freestyle @ 1:15
  • 2- “IM” (half pool length each stroke) @ 1:00 
  • 2- Free (25 Hard/25 Easy) @ :45

100 FRIM Moderate @ 2:00

50 Kick on Back @ 1:30

200 Free w/ Choice Equipment Hard @ 2:45

50 Easy Free @ 1:00

100 IM Moderate @ 2:00

50 Kick Breaststroke Easy @ 1:30

250 Free w/ Choice Equipment Hard @ 3:15

100 Easy Free @ 2:00

100 BRIM Hard (Breast/Back/Breast/Free) @ 2:00

50 Kick Freestyle Easy @ 1:30

300 Free w/ Choice Equipment Hard @ 4:00

150 Easy Choice @ 2:30        

1900/2500

COOL DOWN

4 x 50 Choice Swim Easy                        

200/2700

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Swimming Workout Sixty-Seven: THE LAST CRUSADE WAS THE BEST INDIANA JONES MOVIE

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,600

WARM UP

200 Freestyle + 3 x 50 Kick + 200 Pull      

500

MAIN SET:

2 Rounds – Choice Equipment

  • 4 x 25 (15 Descend 1-4 to Fast Effort 10 Easy) @ :35
  • 200 Moderate Kick @ 3:15
  • 50 Easy Choice @ 1:00

2 Rounds

  • 2 x 50 Freestyle #2 Better than #1 @ :50
  • 150 – 2nd 75 Faster than 1st 75 @ 2:20
  • 50 Easy Choice @ 1:00

2 Rounds

  • 1 x 75 Freestyle with 3 Dolphin Kicks off the wall @ 1:15
  • 1 x 25 Fly Hard @ :45
  • 1 x 100 Round 1= Moderate, Round 2 = Fast @ 1:45

100 Easy Choice @ 2:30

1900/2400

COOL DOWN:

4 x 50 @ Rest :20 Between Each

1 easy kick, 1 (25 Double arm back, 25 free)

200/2600

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Swimming Workout Sixty-Eight: THREE LITTLE BIRDS

SPICINESS RATING 3.5 

YARDARGE TOTAL 2,600

WARM UP

300 Free *Every 4th 25 Double Up Back

200 Pull Breathe every 3/5 by 50 + 100 Kick

600

MAIN

3 x 150 (100 Count Stokes per 25, 50 Hard) @ 2:30

3 x 50 (25 Double Arm Back, 25 Stroke) @ 1:00

1 x 100 Easy @ 2:00

1 x 150 (75 Moderate + 75 Hard) @ 2:20

1 x 200 (100 Moderate + 100 Hard) @ 3:00

1 x 150 (100 Hard + 50 Moderate) @ 2:20 

1 x 200 (150 Hard + 50 Easy) @ 3:00

1 x 100 Easy @ 2:00

1500/2100

COOL DOWN

1 x 300 Choice Equipment + 2 x 50 Kick + 4 x 25 None Free

500/2600

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Swimming Workout Sixty-Nine: MORE THAN ONE WAY TO SKIN A MAIN SET

SPICINESS RATING 4.0 

YARDARGE TOTAL 2,700

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice      

600

MAIN

2 x 200 Choice Equipment Moderate @ 3:30

4 x 100 (1 Free Moderate, 1 FRIM Hard) @ 1:45

8 x 50 (2 Each IM Order, 1 Moderate, 1 Hard) @ 1:00

16 x 25 Choice 2 Easy, 2 Fast @ :45        

1600/2400

COOL DOWN

3 x 100 (1 Kick, 1 Pull, 1 Swim)          

300/2700

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Swimming Workout Seventy: SPIKED EGGNOG

SPICINESS RATING 4.5

YARDARGE TOTAL: 3,000 

WARM UP

500 S.K.I.P.S.

500

MAIN

Complete 2 Rounds of the Following…

  • 2×50 Kick on Back Rest :15
  • 200 Choice Equipment (100 Smooth/100 Fast) 3:30
  • 50 Double Arm Backstroke 1:00
  • 2 x 125 IM (Pick 1 stroke to swim a 50)  3:00
  • 50 Double Arm Backstroke 1:00
  • 3 x 150 (75 Smooth/75 Fast) 2:45
  • 100 Easy Choice 3:00

2400/2900

COOL DOWN

4 x 25 Easy Choice

100/3000

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Swimming Workout Seventy-One: THE STOCKING STUFFER THAT KEEPS ON GIVING 

SPICINESS RATING 4.5

YARDARGE TOTAL: 2,900

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick    

600

MAIN

6 x 50 Free Descend 1-3, 4-6 to Hard Effort @ :50

3 x 

  • 125 Free Moderate @ 1:50
  • 100 IM Hard @ 1:50

3 x 25 Easy Choice @ :40

2 x

  • 125 Free Moderate @ 1:45
  • 100 IM Hard @ 1:45

3 x 25 Easy Choice @ :40

1 x 200 Pull Easy @ 4:00

1 x

  • 125 Free Moderate @ 1:40
  • 100 IM Fast @ 1:40  

2000/2600

COOL DOWN

3 x 100 (1 Kick – 1 Pull – 1 Swim)    

300/2900

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Swimming Workout Seventy-Two: TWO TOUCHDOWNS

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,800

WARM UP

150 Freestyle + 150 Pull + 100 Kick + 100 IM      

500

MAIN SET:

6 x 100 Free @ 1:40

  • Odds = Easy, Evens Descend1-3 to Hard Effort 

100 Easy Pull @ 2:00

8 x 50 @ :55

  • Odds = Easy, Evens Descend 1-4 to Hard Effort  

100 Easy Kick @ 3:00

6 x 50 Free @ 1:00

  • Descend 1-3 Hard Effort + HOLD 

100 Easy Pull + 50 Easy Kick @ 4:00

8 x 25 Choice @ :35

  • Descend 1-4 Hard Effort + HOLD 

50 Easy Double Arm Back

1900/2600

COOL DOWN:

100 Easy Pull

4 x 25 1- Breaststroke 1- Easy Free Rest :20 Between Each

200/2800

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Swimming Workout Seventy-Three: PACK YOUR GOGGLES, SUIT, AND POSITIVE ATTITUDE 

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,900

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice      

600

MAIN

3 x 50 (25 Kick on Back, 25 Kick on Side) @ 1:05

3 x 100 Free Moderate – Count Strokes per 25 @ 1:40

  • *Try to Hold the Same Number each 25

7 x 50 #1 Easy, #2 Build to Hard Effort #3-7 Hard Effort @ :45

200 Easy Pull

6 x 25 Kick 2- Easy 2- Build to Hard Effort 2- Hard @ :45

4 x 100 Choice Equipment Moderate @ 1:35

9 x 50 Free Easy @ :50

  • *#3, 6, 9 Fast Choice        

2000/2600

COOL DOWN

200 Choice Equipment Easy + 100 Easy Kick          

300/2900

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Swimming Workout Seventy-Four: UPHILL BOTH WAYS

SPICINESS RATING: 4.0 

YARDARGE TOTAL: 2,900

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice      

600

MAIN

300 Choice Equipment Free (200 Moderate + 100 Hard) @ 5:00

8 x 25 Kick 2 Easy, 2 Hard @ :45

2 x 50 Easy Choice @ 1:00

300 Choice Equipment Free (150 Moderate + 150 Hard) @ 5:00

6 x 50 (25 Stroke Hard/25 Easy Free) @ :55

2 x 100 Easy Choice @ 1:50

300 Choice Equipment Free (100 Moderate + 200 Hard) @ 5:00

3 x 100 Choice Descend 1-3 to Hard Effort @ 1:40      

2000/2600

COOL DOWN

100 Easy Swim + 8 x 25 (4 Kick Easy, 4 Choice Swim)      

300/2900

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Swimming Workout Seventy-Five: MY BEST FRIEND’S FAVORITE SET 

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,600

WARM UP

200 Free

3 x 50 25 Kick on Side/25 Dolphin Kick on Back

150 Back/Breast/Free Easy

500

MAIN

12 x 50 Free

  • 1-4 Easy @ :55
  • 5-8 Moderate @ :50
  • 9-12 Hard @ :45

2 x 75 25 Fly/50 Back Hard @ 1:30

4 x 100 Free Moderate @ 1:30

2 x 75 25 Back/50 Breast Hard @ 1:30

4 x 100 Free Moderate @ 1:25

2 x 75 25 Breast/50 Free Hard @ 1:30

4 x 100 Free Hard @ 1:20

3 x 50 Each Choice @ 1:00        

1800/2300

COOL DOWN

6 x 50 2 Swim, 1 Kick

300/2600

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Swimming Workout Seventy-Six: THE GOLDEN GATE BRIDGE

SPICINESS RATING 3.5 

YARDARGE TOTAL: 2,800

WARM UP

200 Free + 200 Pull + 200 (25 IMO/25 Kick on Back)      

600

MAIN EVENT

3×100 Descend 1-3 to Hard @ 1:30

50 Easy @ Rest :20

3×75 Descend 1-3 to Hard @ 1:10

75 Easy @ Rest :20

3×25 Descend 1-3 to Hard @ :40

25 Easy @ 1:30

2 x 75 Choice (25 Easy-25 Fast-25 Easy) @ 1:15

4 x 25 IMO Hard @ :45

<Extra :60 Rest>

3 x 100 (25 Easy-50 Fast-25 Easy) @ 1:30

200 Pull Easy @ 3:30

<Extra :60 Rest>

4 x 150 with Choice Equipment (50 Easy-50 Fast-50 Easy) @ 2:15  

2000/2600

COOL DOWN

2 x 100 Choice Easy  

200/2800

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Swimming Workout Seventy-Seven: THE LAS VEGAS RAIDERS 

SPICINESS RATING 4.5

YARDARGE TOTAL: 2,700

WARM UP

200 Freestyle + 4×50 25 Backstroke/25 Free Style + 100 Easy Pull      

500

MAIN SET:

3 Rounds

  • 2 x 100 Freestyle (50 Moderate / 50 Build to Hard Effort) @ 1:40
  • 2 x 25 Freestyle – Count Strokes @ :40

3 Rounds All w/ Choice Equipment

  • 1 x 150 Freestyle @ 2:30 (*Holding 1 less stroke per 25 than the 2 x 25 from the previous set)
  • 1 x 25 Fly Fast @ :40
  • 1 x 25 Easy Choice @ :40

3 Rounds – No Equipment

  • 50 Kick Moderate @ 1:15
  • 100 Freestyle Descend 1-3 to Fast Effort @ 1:45
  • 2 x 25 1- Double Arm Bk 1- Easy Free @ :40

1950/2450

COOL DOWN:

100 Easy Pull

6 x 25 1- Breaststroke 1- Easy Free @ Rest :20 between each

250/2700

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Swimming Workout Seventy-Eight: WHY HAVE ONE WHEN YOU CAN HAVE SIX

SPICINESS RATING 3.0

YARDARGE TOTAL: 2,550

WARM UP

300 Choice Swim + 200 Easy Pull + 100 Easy Kick                

600

MAIN

6 x 50 Free (25 Hard/25 Easy) @ :50

2 x 25 Free Fast @ :40

6 x 50 Free (25 Easy/25 Hard) @ :50

2 x 50 Free Fast @ 1:00

4 x 50 Kick Easy @ 1:10

2 x 75 Free Fast @ 1:15

4 x 100 Pull Easy @ 1:45

2 x 100 1- Build, 1 Fast @ 1:40  

1550/2150

COOL DOWN

4 x 100 Easy 2- Pull, 1- Kick, 1- Swim    

 400/2550

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Swimming Workout Seventy-Nine: TWO MASTERS SWIMMERS WALK INTO A BAR

SPICINESS RATING 3.5 

YARDARGE TOTAL 2,650

WARM UP

300 Choice Swim + 200 Easy Pull + 100 Easy Kick                

600

MAIN

2 x 100 (1 Easy IM, 1 Kick Build to Hard Effort) @ 2:00

1 x 400 (75 Easy Free + 25 IM Order Fast) @ 7:00

2 x 50 Easy Choice @ 1:00

2 x 75 (1 Moderate B.B.F., 1 Easy Kick on Back) @ 1:30

1 x 300 (50 Easy Free + 25 IM Order Fast) @ 5:45

2 x 50 Easy Choice @ 1:00

2 x 50 (1 Moderate Stroke Choice, 1 Easy Kick) @ 1:10

1 x 200 (25 Easy Free + 25 IM Order Fast) @ 3:45

2 x 50 Easy Choice @ 1:00

1650/2350

COOL DOWN

3 x 100 (1- Kick, 1- Pull, 1-Swim)              

300/2650

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Swimming Workout Eighty: LOVE IS IN THE AIR

SPICINESS RATING 4.5

YARDARGE TOTAL: 2,800 

WARM UP

200 Free + 100 Kick + 200 Pull + 100 IM

600

MAIN

175 (50 Kick + 100 Smooth Free + 25 Fast Kick) @ 3:30

150 (50 Kick + 100 Smooth Free) @ 2:45

125 (50 Kick + 50 Smooth Free + 25 Fast Kick) @ 2:30

Choice Equipment:

3 x 50 Moderate (25 Kick on Right Side + 25 Kick on Left Side) @ Rest :10

200 Free (150 Easy/50 Fast) @ 3:00

3 x 50 Hard (25 Fly / 25 Back) @ 1:00

150 Pull Easy Breathe Every 3rd Stroke @ 2:30

200 Free (100 Easy/100 Fast) @ 3:00

3 x 50 Hard(25 Back / 25 Breast) @ 1:05

150 Pull Easy Breathe Every 3rd /5th /3rd x 50 @ 2:30

200 Free (50 Easy/150 Fast) @ 3:00

3 x 50 Hard (25 Breast / 25 Free) @ 1:00

150 Pull Breathe Ever 3rd /5th /7th x 50 @ 2:30

2000/2600

COOL DOWN

2 x 100 Choice Easy

200/2800

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Swimming Workout Eighty-One: FUN FOR THE WHOLE FAMILY

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,900

WARM UP

150 Free + 150 BBF (50 Back-50 Breast-50 Free)

150 Pull + 150 Kick Choice       

600

MAIN EVENT

12×25 :40

  • 1- 15yd FAST/10yd EZ
  • 1- IMO Moderate by Round
  • 1- Dolphin Kick Moderate on Back
  • 1- Easy Free 

4 x75 Free Descend 1-4 to Hard Effort @ 1:20

4 x 100 (1 Kick / 1 Pull) Moderate @ Rest :30

50 Easy Choice @ 1:00

4 x 50 Free Descend 1-4 to Hard Effort @ :55

4 x 100 (1 FRIM / 1 Free) Moderate @ Rest :30

50 Easy Choice @ 1:00

4 x 25 Free Descend 1-4 to Hard Effort @ :40

4 x 100 (1 FAST/ 1 Easy Choice) @ Rest :30        

2100/2700

COOL DOWN

200 Easy Choice Swim          

200/2900

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Swimming Workout Eighty-Two: MARCH MADNESS 

SPICINESS RATING 3.5 

YARDARGE TOTAL 2,900

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice      

600

MAIN

12 x 25 2 Hard, 2 Easy @ :45

  • 2 Fly –  2 Fr – 2 Bk – 2 Fr – 2 Br – 2 Fr

1 x 300 (100 Free Easy + 100 IM Hard + 100 Free Easy) @ 5:30

1 x 100 Easy Choice @ 2:00

8 x 25 1 Hard, 1 Easy @ :40

  • Odds = IM Order Evens = Free

1 x 300 (50 Free Easy + 200 IM Hard + 50 Free Easy) @ 5:30

2 x 100 Easy Choice @ 2:00

4 x 25 IM Order Hard @ :45

1 x 200 IM Hard @ 4:00        

1700/2300

COOL DOWN

3 x 100 (1 Kick, 1 Pull, 1 Swim)          

300/2900

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Swimming Workout Eighty-Three: THE FINAL COUNTDOWN

SPICINESS RATING 4.5

YARDARGE TOTAL: 2,900

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Easy Kick      

600

MAIN

7 x 50 Free Odds = Hard, Evens = Easy @ :45

1 x 250 Choice Equipment Moderate @ 4:00

6 x 50 Stroke Odds = Hard, Evens = Easy @ :50

1 x 200 Pull Easy @ 3:00

5 x 50 Free Odds = Hard, Evens = Easy @ :55

1 x 150 Kick Easy @ 3:00

4 x 50 2 Easy, 2 Fast Choice @ 1:00

1 x 100 Swim Easy @ 1:45

3 x 50 1 Fast, 1 Easy, 1 Fast @ 1:05

1 x 50 Easy @ 1:00

2 x 50 Fast @ 1:10

2 x 25 Easy

2100/2700 

COOL DOWN

8 x 25 (4 Easy Kick, 4 Easy Swim)

200/2900

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Swimming Workout Eighty-Four: THE GIANT SEQUOIA 

SPICINESS RATING: 4.5

YARDARGE TOTAL: 2,700

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice      

600

MAIN

50 Free Build to Hard Effort @ :45

100 Free Build to Hard Effort @ 1:30

150 Free (100 Hard/50 Easy) @ 2:15

200 Free (100 Hard/100 Easy) @ 3:00

250 Choice Equipment Moderate @ 3:45

300 (Descend 100s to Hard Effort) 4:30

250 Choice Equipment Moderate 3:@ 45

200 Free Hard @ 3:00

150 Free Hard @ 2:15

100 Free Fast @ 1:30

50 Free Fast @ :45      

1800/2400

COOL DOWN

6 x 50 (2 Swim – 2 Kick – 2 Swim)      

300/2700

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Swimming Workout Eighty-Five: PEANUT BUTTER JELLY TIME

SPICINESS RATING 4.5

YARDARGE TOTAL 2,800

WARM UP

200 Free + 100 Kick + 200 Pull + 100 IM

600

MAIN

3×75 (25 Free/25 Fly/25 Free) Descend 1-3 @ 1:30

1×25 Easy Double Arm Back Descend 1-3 @ 1:00

3×75 (25 Free/25 Back/25 Free) Descend 1-3 @ 1:30

1×25 Easy Double Arm Back Descend 1-3 @ 1:00

3×75 (25 Free/25 Breast/25 Free) Descend 1-3 @ 1:30

1×25 Easy Double Arm Back Descend 1-3 @ 1:00

Choice Equipment:

2 x 150 (50 Kick in Streamline + 100 Fast Swim) @ 2:45

2 x 100 Pull Moderate @ 1:30

2 x 50 Easy Free (no equipment) @ 1:00

Choice Equipment Back ON:

2 x 150 (Build to 100 + 50 Fast) @ 2:15

2 x 100 Pull Moderate @ 1:30

2 x 50 Easy Free (no equipment) @ 1:00

1900/2500

COOL DOWN

3 x 100 1 Kick, 1 Pull, 1 Swim

300/2800

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Swimming Workout Eighty-Six: AN EXTRA SHOT OF EXPRESSO 

SPICINESS RATING: 4.5

YARDARGE TOTAL: 2,800

WARM UP

150 Free + 150 BBF (50 Back-50 Brst-50 Free)

150 Pull + 150 Kick Choice       

600

MAIN EVENT

3 x 200 @ Rest :30-40

  • Choice Equipment Descend 1-3 to Hard Effort

3 x 100 Free Moderate @ 1:35

50 Kick Easy @ 1:30

3 x 100 Free Moderate @ 1:30

50 Kick @ 1:30

3 x 100 Free Hard @ 1:25

50 Kick @ 1:30

3 x 100 Free Fast @ 1:20      

1950/2550

COOL DOWN

2 x 50 Double Arm Backstroke + 150 Pull Easy        

250/2800

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Swimming Workout Eighty-Seven: EXTRA SHARP WISCONSIN CHEDDAR 

SPICINESS RATING 4.0

YARDARGE TOTAL: 2,700

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice      

600

MAIN

100 (50 Stroke Hard+ 50 Easy Free) @ 1:40

150 (75 Hard B.B.F + 75 Easy Free) @ 2:30

200 (100 Hard IM + 100 Easy Free) @ 3:20

4 x 25 Easy @ :45

100 (25 Easy + 50 Stroke Hard  + 25 Easy) @ 1:35

150 Free (25 Easy + 100 IM Hard + 25 Easy) @ 2:25

200 (50 Easy + 100 IM Hard + 50 Easy) @ 3:10

  • *Easy = Free

4 x 50 Easy @ 1:00

3rd Round with Choice Equipment

100 Moderate Stroke Choice @ 1:30

150 Hard Stroke Choice @ 2:15

200 Fast IM Choice @ 3:30

1650/2350

COOL DOWN

7 x 50 Odds = Kick Easy, Evens = Double Arm Backstroke              

350/2700

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Swimming Workout Eighty-Eight: I HOPE WE’RE STILL FRIENDS

SPICINESS RATING 4.0 

YARDARGE TOTAL: 2,800

WARM UP

300 Swim Choice + 200 Pull Easy + 100 Kick

600

MAIN

2 Rounds of the following:

  • 8 x 25 Choice 15 Hard/10 Easy @ :40
  • 100 Easy Choice @ 2:00
  • 2 x 50 Non Free Fast @ 1:00
  • 100 Easy @ 2:00
  • 8 x 25 2 Easy, 2 Build to Hard @ :40
  • 2 x 75 1 Fast, 1 Easy @ 1:20
  • 100 Easy @ 2:00

1900/2500

COOL DOWN

3 x 100 1 Kick, 1 Pull, 1 Swim

300/2800

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Swim Workout Eighty-Nine: THIRD TIME IS THE CHARM

SPICINESS RATING 4.0 

YARDARGE TOTAL 2,700

WARM UP

300 Choice Swim + 200 Pull Easy + 100 Kick Choice

600

MAIN

3 Rounds of the Following (*3rd Round with Choice Equipment):

  • 25 Free Moderate :40
  • 25 Fly Hard :40
  • 50 Free Moderate 1:00
  • 50 (25 Fly/25 Back) Hard 1:10
  • 75 Free Moderate 1:20
  • 75 (25 Fly/25 Back/25 Breast) Hard 1:30
  • 100 Free Moderate 1:30
  • 100 IM Fast 1:40
  • 100 Easy Choice 2:00 1800/2400

COOL DOWN

3 x 100 1- Kick, 1-Pull, 1- Swim

300/2700

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Swimming Workout Ninety: FIVE SLICES OF HEAVEN

SPICINESS RATING 4.0 

YARDARGE TOTAL 3000

WARM UP

500 S.K.I.P.S.

500

MAIN

Round 1: 8 x 50 @ Rest :15

    Twice through the following:

  • 1- 25 fly/25 free
  • 2- 25 back/25 free
  • 3- 25 breast/25 free
  • 4- 25 kick on back/25 free

Round 2: 5 x 100 Free Choice Equipment #1, 3, 5 Fast #2, 4 Easy @ 1:30

Round 3: 2 x 250 #1 Pull Breathe 3-5-7-5-3 x 50 @ Rest: 30

Round 4: 20 x 25 

  • 4 EZ/1 FAST @ :40
  • 3 EZ/2 FAST @ :45
  • 2 EZ/3 FAST @ :50
  • 1 EZ/4 FAST @ :55

Round 5: 3 x 150 B. B. F. Descend 1-3 (50 Back/50 Breast/50 Free) + 50 Easy 2:45

2400/2900

COOL DOWN

4 x 25 Easy Swim

100/3000

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Swimming Workout Ninety-One: EVERYONE’S FAVORITE STROKE

SPICINESS RATING 5.0

YARDARGE TOTAL: 2,900

WARM UP

500 S.K.I.P.S.       

500

MAIN EVENT 

 *All Free/Fly Efforts = Moderate

250 (225 Free/25 Fly) @ 4:00

200 (175 Free/25 Fly) @ 3:15

150 (125 Free/25 Fly) @ 2:30

100 (75 Free/25 Fly) @ 1:45

50 (25 Free/25 Fly) @ 1:00

50 Easy @ 2:00

9 x 75

  • 1 Kick on Back @ 1:35
  • 1 BBF @ 1:30
  • 1 Free – Fast Effort <25 Easy after 9th 75> @ 1:25

8 x 50 1:00

  • Odds = Fast IM Order
  • Evens = Easy Free  <50 Easy After 8th 50>

10 x 25

  • 2 Rounds (Round 1 25s = Hard, Round 2 25s = Fast)
  • 1-:45, 1-:40, 1:35, 1-:30, 1-:25        

2100/2600

COOL DOWN 

   300 Easy Swim – Every 4th 25 Double Arm Back                      

300/2900

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Swimming Workout Ninety-Two: YOU CAN USE FINS

SPICINESS RATING: 4.0 

YARDARGE TOTAL: 2,700

WARM UP

500 S.K.I.P.S.        

500

MAIN

3 x 100 Free (75 Easy + 25 Hard) @ 1:45

1 x 300 Hard Free @ 4:30

3 x 100 Free (50 Easy + 50 Hard) @ 1:40

1 x 200 Hard Free @ 3:00

3 x 100 Free (75 Moderate + 25 Hard) @ 1:35

1 x 150 Hard Free @ 2:30

3 x 100 Free (50 Easy + 50 Moderate) @ 1:30

1 x 100 Fast Free @ 1:30

1950/2450

COOL DOWN

5 x 50 1 Non Free, 1 Free Easy

250/2700

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Swimming Workout Ninety-Three: THE LAZY BOY

SPICINESS RATING: 3.5 

YARDARGE TOTAL: 2,600

WARM UP

200 Swim Choice + 6 x 50 (1 Kick, 1 Non Free Choice)

500

MAIN

16 x 25 (3 Easy Free + 1 IM Order Fast) @ :30

200 Easy Pull @ 2:00

12 x 25 (2 Easy Free + 1 IM Oder Fast) @ :35

200 Easy Pull @ 2:00

8 x 25 (1 Easy Free + 1 IM Order Fast) @ :40

200 Easy Pull @ 2:00

4 x 25 (Reverse IMO Fast) @ :45

100 Easy Swim @ 2:00      

1700/2200

COOL DOWN

4 x 100 (1 Swim, 1 Kick Easy)        

400/2600

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Swimming Workout Ninety-Four: STRAWBERRY BANANA SMOOTHIE

SPICINESS RATING 3.5 

YARDARGE TOTAL 2,700

WARM UP

100 Easy Swim + 4 x 50 Kick + 200 Easy Pull

600

MAIN

150 Moderate (100 Free + 50 Fly) @ 2:30

4 x 25 Fly Hard @ :40

2 x 100 Easy Choice @ 2:00

150 Moderate (100 Free + 50 Back) @ 2:30

4 x 25 Back Hard @ :40

2 x 100 Easy Choice @ 2:00

150 Moderate (100 Free + 50 Breast) @ 2:30

4 x 25 Breaststroke Hard @ :40

2 x 100 Easy Choice @ 2:00

150 Moderate Pull Free @ 2:30

4 x 25 Freestyle Hard @ :40

1800/2400

COOL DOWN

6 x 50 2- Swim, 2 Double Arm Back, 2- Kick Easy

300/2700

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Swimming Workout Ninety-Five: HALF MOON BAY SPECIAL

SPICINESS RATING 4.5

YARDARGE TOTAL: 2,900

WARM UP

300 Free (every 4th 25 Double Arm Back)

200 Pull + 100 Kick

600

MAIN

5 x 100 Free @ 1:45

  • Each 100 = 25 Easy/50 Fast/25 Easy

4 x 25 Easy Free @ :35

4 x 25 Fast Choice @ :40

2 x 50 Easy 1 Kick, 1 Swim @ Rest :20 Between Each

3 x 50 Easy Free @ :55

3 x 50 Fast Choice @ 1:00

2 x 50 Easy 1 Kick, 1 Swim @ Rest :20 Between Each

2 x 100 Easy Free @ 1:40

2 x 100 Fast Choice @ 2:00

2 x 50 Easy 1 Kick, 1 Swim @ Rest :20 Between Each

1 x 200 Easy Choice Equipment @ 4:00

1 x 200 Fast Choice Equipment @ 4:00

2100/2700

COOL DOWN

2 x 100 Easy Choice

200/2900

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Swimming Workout Ninety-Six: TWO EGGS OVER FAST

SPICINESS RATING: 5.0

YARDARGE TOTAL: 2,800

WARM UP

100 Free + 150 Pull + 100 Kick + 150 B.B.F.

600

MAIN

2 Rounds of the Following:

9 x 100 #3, 6, 9 Fast (*Other 100s Choice Easy) @ 1:50

  • Round 1 No Equipment Free
  • Round 2 Choice Equipment Choice Stroke

4 x 25 Double Arm Backstroke Between Round 1 & 2

1900/2500

COOL DOWN

6 x 50 1- Free, 1- Kick, 1- Non Free Choice

300/2800

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Swimming Workout Ninety-Seven: ONE BITE AT A TIME

SPICINESS RATING: 4.0 

YARDARGE TOTAL: 3,000

WARM UP

500 S.K.I.P.S.

500

MAIN

3 Rounds of the Following:

  • 5 x 50 Free Descend 1 to 5 to a Hard Effort @ :50
  • 200 Free (100 Hard + 100 Easy) @ 3:00
  • 3 x 50 25 Free Easy + 25 Choice Fast @ 1:00
  • 100 Choice Fast @ 2:00
  • 50 Easy @ 1:00

2250/2750

COOL DOWN

150 Pull Easy + 2 x 50 Easy 1- Kick, 1- Swim

250/3000

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Swimming Workout Ninety-Eight: THE BEST KICKERS ARE THE BEST SWIMMERS

SPICINESS RATING: 3.5 

YARDARGE TOTAL: 2650

WARM UP

300 Choice Swim + 4 x 50 IM Order (25 Kick, 25 Swim) + 200 Pull

700

MAIN

250 Free Choice Equipment Moderate @ 4:00

200 Reverse IMO Moderate @ 3:30

150 Free Hard @ 2:30

100 Reverse IMO Hard @ 1:45

4 x 25 Kick 1- Easy, 1 Hard @ :50

50 Fast Choice @ 1:00

4 x 25 Kick 1- Easy, 1 Hard @ :50

100 IM Hard @ 1:45

150 Free Easy @ 2:30

200 IM Hard @ 3:30

250 Pull Moderate @ 4:00

1650/2350

COOL DOWN

3 x 100 (1 Swim, 1 Non Free, 1 Kick Choice)  

300/2650

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Swimming Workout Ninety-Nine: 10 DAYS OF CHRISTMAS

SPICINESS RATING: 4.5

YARDARGE TOTAL: 2,500

WARM UP

500 S.K.I.P.S.      

500

MAIN

200 Free Choice Equipment (Descend 4x50s to Hard Effort) @ 3:30

2 x 25 Free 1- Fast, 1- Easy @ :40

3 x 50 Count Strokes per 25 @ :55

4 x 25 Choice 2- Fast, 2- Easy @ :40

150 Pull Easy @ 2:30

6 x 25 Free Odds = Fast, Evens = Easy @ :40

3 x 50 Non Free Easy @ :55

8 x 25 Choice 2- Fast, 2- Easy @ :40

150 Pull Easy @ 2:30

10 x 25 Free Odds = Fast, Evens = Easy @ :40

100 Easy

1650/2150

COOL DOWN

7 x 50 Odds Choice Swim, Evens Double Arm Backstroke  

350/2500

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Swimming Workout One-Hundred: GOOD VIBRATIONS

SPICINESS RATING: 5.0

YARDARGE TOTAL: 3,000

WARM UP

300 (100 Swim/100 Pull/100 Kick)

300

MAIN

2 x 125 (100 Free + 25 Fly) Moderate @ 2:15

1 x 50 Double Arm Backstroke Easy @ 1:00

3 x 75 (50 Free + 25 Fly) Moderate @ 1:30

1 x 25 Double Arm Backstroke Easy @ 1:00

4 x 50 (25 IM Order + 25 Free) Stroke = Hard, Free = Easy @ 1:00

1 x 100 Easy @ 3:00 

2 x 250 (75 Free + 100 IM + 75 Free) IM = Hard, Free = Easy @ 5:00

1 x 200 Pull Breathe every 3-5 x 50 Moderate @ 3:30

2 x 200 (50 Breast + 100 IM + 50 Breast) IM = Hard, Breast = Easy @ 4:30

1 x 150 Pull Breathe every 3-5-7 x 50 Moderate @ 2:30

2 x 150 @ 3:00

  • #1 Kick- hard effort!
  • #2 (50 free/50 Double arm back/50 free)

2400/2700

COOL DOWN

6 x 50 1 Choice Swim, 1 Kick Easy

300/3000

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Conclusion on One Hundred Swimming Workouts

We hope you enjoy all 100 workouts. Please feel free to provide feedback and share on social media. We would also love to know your favorite swim workouts.

Here are two more great resources for coaches and swimmers:

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2 Comments

  1. Fantastic site great content and love the training programs oh plus neat titles…
    Looking for support in the way of programs for a 12 > 14 yr old relay team 4 x 50 FR
    Any advise appreciated
    Thank you
    Rgds Ray

  2. I am in!!


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