Triathlon Training Online Workouts
Workout #1
Long and Steady Aerobic
This workout is designed improve your aerobic capacity and endurance by swimming longer distances. Goal: Maintain a moderate heart rate to build endurance.
Warm Up
400 Choice
200 Easy Kick with Fins
600 Yards
Main Set
3 x 400 Pull with Paddles / Snorkel at Base +15 - Negative Split & Descend Numbers 1 through 3
2 x 400 Pull with Paddles / Snorkel at Base +15 - Negative Split & Descend Numbers 1 through 2
8 x 50s Swim at Base +10 with a focus on Distance Per Stroke
1 x 400 Swim at Base +30 - Descend by 100 - Last 100 should be strong
16 x 50s - 8 at Base +10 and 8 at Base +5, with a focus on Distance Per Stroke, core engaged and hips high
3,600/4,200 Yards
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #2
Big Kick and Aerobic
This workout is designed to work your legs and building general endurance
Warm Up
300 - Every 3rd 25 Non-Free
4 x 100 - 25 Kick / 50 Distance Per Stroke / 25 10 Kick Triple Switch
6 x 50 Kick - 2 at Base +35, 2 at Base +30, 2 at Base +25
1,000 Yards
Main Set
3 x through the kick sets below:
300 Kick with Fins - Every 3rd 25 FAST with a :30 Rest
200 Kick no Fins - 50 FAST / 100 Cruise / 50 FASTER with a :30 Rest
100 Kick no Fins - 75 FAST / 25 Easy
1,800/2,800 Yards
Aerobic Set
6 x 200 Swim with Fins - Breath 3 / 5 / 7 / 3 by 50s at Base
1,200/4,000 Yards
Workout Notes:
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Kick Triple Switch (KTS) - 10 kicks on a side then 3 strokes and switch to other side for 10 kicks and repeat down the pool. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 because you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #3
Challenge Set
This workout is designed to help you focus on reaching your anaerobic threshold.
Warm Up
300 Choice
300 Easy Swim with Fins or Pull
8 x 50s - Odds = 10 Kick Triple Switch / Standard Distance Per Stroke and Evens = Technique / Build to a Fast Finish at Base +15
1,000 Yards
Main Set
2 x through the sets below:
1 x 200 at Base -5 (work hard to make the interval)
4 x 50 at Base +20 - Descend 1 through 4, Make Number 4 FAST
100 Easy
1 x 200 at Base -10 (work hard to make the interval)
4 x 50s at Base +30 - Descend 1 through 4, Make Number 4 FAST
100 Easy
2,000/3,000 Yards
Warm Down Set
6 x 100 Swim with Fins - 25 Back Flutter / 25 Back / 50 Standard Distance Per Stroke Free at Base +15
600/3,600 Yards
Workout Notes:
Kick Triple Switch (KTS) - 10 kicks on a side then 3 strokes and switch to other side for 10 kicks and repeat down the pool. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Workout #4
Speed and Endurance
This workout will get your heart rates up! Science shows short speed work helps build endurance. It helps improve your speed at the beginning or the race and the end of the race.
Warm Up
5 x 100s with a :15 Rest - 25 Scull / 25 Swim / 25 Catch-Up / 25 Swim
10 x 50s - 2 at Base +20, 2 Drill at Base +15, 2 Drill / Swim at Base +10, 2 Technique / Build at Base +5 with first 15 meters Fast, 2 at Base / Make the interval
1000 Yards
Main Set
3 x through the sets below:
1 x 50 FAST at Base +20
1 x 50 Easy at Base +20
2 x 50s FAST at Base +30
1 x 50 Easy at Base +30
3 x 50s FAST at Base +40
1 x 50 Easy at Base +40
4 x 50s FAST at Base +50
50 Easy
2100/3100 Yards
Aerobic Set
8 x 100 Pull - Breath 3 / 5 / 7 / 3 by 25 at Base +15
800/3900 Yards
Workout Notes:
Scull: propel with fins or flippers.
Catch-Up: The touch-and-go swim drill designed to create a "long" stroke by forcing the swimmer to reach out in front during freestyle.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #5
Long and Steady Aerobic
This is an endurance focused workout. Longer distances are designed to help you improve your aerobic capacity and endurance. Goal: Maintain a moderate heart rate to build endurance
Warm Up
300 - Every 4th 25 Kick
200 - Easy Kick with Fins
100 - Scull / Swim / Scull / Swim
600 Yards
Main Set
1 x 600 Swim with Fins and Snorkel - Descend by 200s with a 1:00 Rest (70% Effort)
3 x 200 Pull with Paddles Breath 3 / 5 / 7 / 3 at Base +20
1 x 600 Swim with Fins and Snorkel - Descend by 200’s with a 1:00 Rest (75% Effort)
6 x 100 Swim – 25s Build / 50s Smooth DPS/25 Fast at Base +10
1 x 600 Swim with Fins and Snorkel - 150 DPS / 50 Strong with a 1:00 Rest
12 x 50s Swim - 4 at Base, 4 at Base +5, 4 at Base +10 Ascend by 4s
(80%,75%,70% Effort)
3,600/4,200 Total Yards
Workout Notes:
Scull: propel with fins or flippers
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #6
Kick and Aerobic
This workout is focused on leg work and building general endurance.
Warm Up
400 Choice
200 Kick with Fins
8 x 50s - Odds = Kick and Evens = 6 kick timed set / 10 kick timed set with a :15 Rest
1,000 Yards
Main Set
3 x through the sets below:
5 x 100 Kick -Round 1 - Best Average Base +40, Round 2 - Choice Kick, Round 3 - Flutter Kick Round 4 - Kick with Fins, Round 5 - Fly Kick
1,500/2,500 Yards
Aerobic Set
8 x 150s Pull - Breath 3 / 5 / 7 at Base +15
300 Easy
1,500/4,000 Yards
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #7
Challenge Set
This workout is designed to help you focus on reaching your anaerobic threshold. Goal: test your ability vs. the clock.
Warm Up
600 - Every 3rd 50 Non-Free
8 x 50s - Odds = Drill or Distance Per Stroke and Evens = 10 kick timed set /OAK at Base +15
1,000 Yards
Main Set
5 x 200 Best Average at Base +30
:30 Break
5 x 200 Best Average at Base +40
2,000/3,000 Yards
Warm Down Set
5 x 100s – Kick / Swim / Drill / Swim at Base +20
500/3,500 Yards
Workout Notes:
OAK: Swimming freestyle with an over aggressive kick
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Workout #8
Speed and Endurance
This workout is designed to help you get your heart rate up! Science shows short speed work helps build endurance.
Warm Up
400 Choice
300 Pull or Swim with Fins
200 Kick with Fins
100 Variable (non-stop 25s variable)
1000 Yards
Pre Set
2 x through the set below:
200 - 25 Strong Kick / 25 Drill / 50 Build x 2 at Base +30
4 x 50s at Base +15 Descend Numbers 1 through 3, Hold 4
800/1,800 Yards
Main Set
3 x though the set below:
1 x 75 at Base +5 - 80-85% Effort
1 x 75 at Base FAST
2 x 50 at Base +5 - 80-85% Effort
2 x 50 at Base +30 FAST
3 x 25 at Base - 80-85% Effort
3 x 25 at Base +20 FAST
50 Easy
1,650/3,450 Yards
Aerobic Set
8 x 75 - Breathe 3 / 5 / 7 by 25 at Base +10
600/4,050 Yards
25s variable – it is a cycle of swimming where #1 is Build Up (easy to fast), #2 is Build Down (fast to easy), #3 is All Fast and #4 is All Easy.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #9
Long and Steady Aerobic
This workout is designed to improve aerobic capacity. Goal: Maintain a moderate heart rate to build endurance
Warm Up
300 Choice
3 x 100 Kick with Fins with a :10 Rest
300 Pull Breath 3 / 5 / 3 by 100
900 Yards
Main Set
3 x through the set below:
400 Pull - Breath 3 / 5 / 5 / 3 by 100 - Descend by 100 at Base +20
300 Swim - 75 Distance Per Stroke / 25 Strong x 3 at Base +15
200 Swim - 50 Strong / 50 Distance Per Stroke x 2 at Base +10
100 Swim - 75 Strong / 25 Distance Per Stroke at Base +5
1:00 Break Between Rounds
3,000/3,900 Yards
Warm Down
4 x 100s - Kick / Swim / Drill / Swim with a :15 Rest
400/4,300 Yards
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Workout #10
Big Kick and Aerobic
This workout is designed to work your legs and build general endurance.
Warm Up
600 - Every 3rd 50 Non-Free
300 Kick with Fins
8 x 25s Odds = Kick and Evens = Free Technique with a :15 Rest
1,100 Yards
Main Set
3 x through the set below:
4 x 75 Kick with Fins at Base +15, Easy / Mod / Fast by 25s
6 x 50s Kick with Fins at Base +15, Odds = FAST and Evens = Smooth
1,800/2,900 Yards
Aerobic Set
8 x 100 Swim with Snorkel at Base +10, Descend by 2s (75% to 90% Effort)
300 Easy
1,100/4,000 Yards
Workout Notes:
Kick Set - recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #11
Challenge Set
This workout is designed to help you focus on reaching your anaerobic threshold.
Warm Up
200 Swim / 200 Kick / 200 Pull
8 x 50s - Odds = Drill / Distance Per Stroke and Evens = Kick / 10 Kick Triple Switch at Base+15
1,000 Yards
Main Set
3 x through the sets below:
300 at Base +15 (85% Effort) - Descend by 100s
2 x 100s at Base +5
2 x 100s at Base
2 x 100s at Base -5
2,700/3,900 Yards
Warm Down Set
6 x 50 at Base+15 - Ascending by 2’s
300/4,200 Yards
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Kick Triple Switch (KTS) - 10 kicks on a side then 3 strokes and switch to other side for 10 kicks and repeat down the pool. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Workout #12
Speed and Endurance
This workout is designed to get your heart rates up! Science shows short speed work helps build endurance.
Warm Up
10 x 50s - Odds = Drill / Distance Per Stroke, Evens = Build 12 ½ Fast and 12 ½ Easy at Base+15
200 Kick with Fins
6 x 50s Pull with Paddles - Breath 3 / 5 by 25 at Base +5
1000 Yards
Pre-Set
3 x through the sets below:
150 - 50 Drill / 50 Moderate / 50 Build to FAST at Base +30
3 x 50 at Base +15 - 15FAST, 25FAST, 35FAST at Base +20
900/1,900 Yards
Main Set
2 x through the sets below:
8 x 25s with a :40 Rest - 4 FAST / 4 EASY
:30 Rest
8 x 25 with a :40 Rest - 6 FAST / 2 EASY (your choice where the easy is)
:30 Rest
8 x 25 with a :40 Rest- 8 FAST
100 Easy
1,400/3,300 Yards
Aerobic Set
3 x 200 Pull at Base +10 (75-85% Effort)
600/3,900 Yards
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #13
Long and Steady Aerobic
This workout is designed to improve aerobic capacity. Goal: Maintain a moderate heart rate to build endurance
Warm Up
5 x 100 - 25 Kick / 25 Swim / 25 Drill / 25 Distance Per Stroke with a :15 Rest
10 x 50s - 1 - 5 Pull, Breath 3 / 5 by 25, 6 - 10 - Kick with Fins at Base +15 (take :30 break to add fins)
1000 Yards
Main Set
3 x 1000 - #1 - Swim with Fins, #2 - Swim with Paddles, #3 - Swim and Descend by 200’s
1:00 Break between each 1000
3,000/4.000 Yards
Warm Down
300 Easy
300/4,300 Yards
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Workout #14
Big Kick and Aerobic
This workout is designed to work your legs and build your general endurance.
Warm Up
300 Choice
12 x 50 Kick - 8 with Fins - Descend Numbers 1 - 8 with a :15 Rest. Execute 4 with no fins and Descend with a :15 Rest
8 x 25s Kick - 3 Fast / 1 Easy with a :40 Rest
1,100 Yards
Main Set
3 x through the sets below:
300 Kick with Fins - 100 Strong / 50 smooth x 2 with a :30 Rest
6 x 50 Kick no Fins - 2 Strong / 1 Smooth x 2 - 2 Strong with the Fastest Interval Possible and 1 Smooth with a :15 Rest
1,800/2,900 Yards
Aerobic Set
4 x 200 Pull - Breath 3 / 5 / 5 / 7 at Base +10 - Smooth and Steady (think eyes down and core engaged).
300 Easy
1,100/4,000 Yards
Workout Notes:
Kick Set - Recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #15
Challenge Set
This workout is designed to help you focus on reaching your anaerobic threshold.
Warm Up
500 Choice
3 x 100 - Scull / Swim / Drill / Swim with a :15 Rest
8 x 25s - Variable Pattern x 2 with a :30 Rest
1,000 Yards
Main Set
2 x through the sets below: (you can pull one round)
100 Strong at Base +15
2 x 200 at Base - just make interval
1:00 Break
100 Stronger at Base +15
2 x 200 at Base -5 - just make interval
1:00 Break
100 Strongest at Base +15
1 x 200 Cruise at Base +30
1 x 200 FAST
50 Easy
3,000/4,000 Yards
Warm Down Set
6 x 50 at Base +15 - Ascend by 2’s
300/4,300 Yards
Workout Notes:
25s variable – it is a cycle of swimming where #1 is Build Up (easy to fast), #2 is Build Down (fast to easy), #3 is All Fast and #4 is All Easy.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Scull: propel with fins or flippers
Workout #16
Speed and Endurance
This workout is designed to get your heart rates up! Science shows short speed work helps build endurance.
Warm Up
300 Choice
7 x 100 - Odds = Kick / Drill / Swim and Evens = Build to Fast Finish at Base +15
1000 Yards
Pre-Set
2 x thought the sets below
200 - 50s 10 Kick Triple Switch / 50 Drill / 100 Variable at Base +20
8 x 25s - Numbers 1 - 4 Strokes Fast, Numbers 5 - 9 15 meters Fast with a :30 Rest
800/1,800 Yards
Main Set
2 x through the sets below:
100 FAST at Base +20
4 x 75s - #1 25 FAST / 50 Smooth, #2 25 Smooth / 25 FAST / 25 Smooth, #3 50 Smooth / 25 FAST, #4 ALL FAST at Base +10
2 x 50s Smooth at Base +15
4 x 25s FAST at Base +10
50 Easy
1,300/3,100 Yards
Aerobic Set
8 x 100s Swim - 4 at Base +5 and 4 at Base +10 - Maintain steady speed (75% effort)
800/3,900 Yards:
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout #17
Long and Steady Aerobic
Goal is to maintain a moderate heart rate to build endurance
Warm Up
500 Choice
10 x 25s with a :10 Rest - Odds: Kick and Evens: Drill of your choice
10 x 25s with a:10 Rest - Odds: 10 Kick Triple Switch Drill (KTS) and Evens: Build
1000 Yards
Main Set
6 x 500 - Numbers 1 & 2 - Swim with Fins (think Distance Per Stroke), Numbers 3 & 4 Pull with Paddles Breathing 3/5 by 50, Number 5 & 6 Swim Distance Per Stroke and Negative Split
:30 Break between 500’s
3,000/4,000 Yards
Warm Down
300 Easy
300/4,300 Yards
Workout Notes:
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Workout #18
Big Kick and Aerobic
This workout is designed to work your legs and building general endurance
Warm Up
300 Choice
4 x 75 at Base +20 - Kick/Drill/Swim by 25
8 x 50 Kick - Descend 1 - 4 and 5 - 8 at Base +20
1,100 Yards
Main Set
4 x Through Kick Set (Set 3 & 4 you can use fins)
3 x 100 Kick with a :20 Rest - 25 Strong/50 Smooth/25 Fast
4 x 50 Kick with a :20 Rest - 3 FAST/1 Easy
2,000/3,100 Yards
Aerobic Set
2 x Through
200 Swim at Base (just make the interval)
2 x 75 at Base -5 (just make the interval and think distance per stroke)
300 Easy
1,000/4,100 Yards
Workout Notes:
Kick Set: You can use a board but recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down
Workout #19
Challenge Set
This workout is designed to help you focus on reaching your anaerobic threshold.
Warm Up
300 - Every 4th 25 Kick
5 x 100 - Scull / Swim / Drill / Swim with a :15 Rest
4 x 50 - Variable Pattern at Base +15
1000 Yards
Main Set
2 x Through
3 x 100 at Base +5
1 x 100 at Base
3 x 100 at Base +10
1 x 100 at Base -5
3 x 100 at Base +15
1 x 100 at Base -10
3 x 100 at Base +20
3,000/4,000 Yards
Warm Down Set
3 x 100 - 25 Distance Per Stroke (DPS) / 50 Back / 25 Free with a :20 Rest
300/4,300 Yards
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Scull: propel with fins or flippers
Workout #20
Speed and Endurance
This workout aims to get your heart rates up! Science shows short speed work helps build endurance.
Warm Up
200 Swim - 100 Kick and 100 Pull
4 x 100 - 25 Kick / 25 Drill / 50 Build at Base +15
1000 Yards
Pre-Set
2 x Through
2 x 75 at Base +10 - 25 Fast (somewhere in the 75)
3 x 50 at Base +15 - Odds: 25 Strong and 25 Smooth, Evens: FAST
4 x 25 with a :40 Rest - Odds: 1 Breath Distance Per Stoke (DPS) and Evens: FAST
800/1,800 Yards
Main Set
2 x Through
2x 100 FAST at Base +20
4 x 50 at Base +10 - Cruise (65-70%)
2 x 50 FAST at Base +20
4 x 50 at Base +10 - Cruise (65-70%)
1,400/3,200 Yards
Aerobic Set
12 x 75s Pull with Paddles at Base +10 - Odds: Breath 3 / 5 / 7 by 25s and Evens: Work Distance Per Stroke (try for 12 strokes or less per lap)
900/4,100 Yards
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Distance Per Stroke (DPS): The goal is to have the least amount of strokes per lap to improve your stroke efficiency.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down
Workout #21
Long and Steady Aerobic
The goal of this workout is to maintain a moderate heart rate to build endurance.
Warm Up
600 Swim every 3rd 50 Non-Free
8 x 50 Kick - Descend #1 through 4, two (2) times through with a :10 Rest
1000 Yards
Main Set
2 x Through
800 Cruise (note your time) with a :20 Rest
850 Strong and add Fins. You time on this set should be FASTER than you 800 Cruise
1:00 Break between 1650’s (or if Long Course stop at 700 and make your 800 Faster than 700 with fins)
3,300/4.300 Yards
Warm Down
6 x 50s - Back / Free by 25 at Base +15
300/4,600 Yards
Workout Notes:
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Workout #22
Big Kick and Aerobic
This workout is designed to work your legs and building general endurance
Warm Up
500 Choice
20 x 25 Kick - 1). Smoother Flutter, 2). Dolphin on Back in Streamline (DOBISL) 3). Fast Flutter 4). DOBISL x 5 through with a :10 Rest
1,000 Yards
Main Set
400 Kick with Fins - Every 4th 25 FAST with a :30 Rest
6 x 50 Kick at Best Avg. at Base +20
2,100/3,100 Yards
Aerobic Set
6 x 150 Pull with Paddles - Breath 3 / 5 / 3 by 50s (70-75% Effort at Base +10)
300 Easy
1,200/4,300 Yards
Workout Notes:
Kick Set: You can use a board but recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down
Workout #23
Challenge Set
This workout is designed to help you focus on reaching your anaerobic threshold.
Warm Up
5 x 100 - Scull / Swim / Kick / Swim with a :15 Rest
10 x 50 - Odds: Kick / Drill and Evens: 10KTS / Build at Base +15
1,000 Yards
Main Set
3 x Through (Use fins on round 3)
200 STRONG at Base +10
2 x 50 Cruise at Base +5 (Active Recovery)
2 x 100 STRONG at Base +20
2 x 50 Cruise at Base +5 (Active Recovery)
4 x 50 at Base +30 - Odds: FAST and Evens: Perfect Tech
2 x 50 Easy at Base +10
2,700/3,700 Yards
Warm Down
4 x 100 Swim with Fins - Ascend at Base
400/4,100 Yards
Workout Notes:
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Workout #24
Speed and Endurance
This workout is designed to get your heart rates up! Science shows short speed work helps build endurance.
Warm Up
20 x 25 @ :30/:40 – 4 Kick / 4 10KTS / 4 Drill / 4 Tech / 4 Build
5 x 100 at Base +10 – Descend #1 through 5 to get your heartrate up
1000 Yards
Pre-Set
2 x Through
2 x 100 at Base
4 x 50 at Base +20 with 25 FAST / 25 TECH
800/1,800 Yards
Main Set
12 x 25 - 3 FAST / 1 Easy x 3 with a :40 Rest (limit yourself to no more than 2 breaths on the FAST)
4 x 50s at Base +5 (70% Effort)
12 x 25s - 5 FAST/1 Easy x 2 with a :45 (limit your breathing on FAST)
4 x 50s - at Base +5 (75% Effort)
12 x 25s - 6 FAST / 1 Easy / 5 FAST with a :50 Rest (limit your breathing)
4 x 50s at Base +5 (80% Effort)
1,500/3,300 Yards
Aerobic Set
8 x 100 Swim with Paddles (75-80% Effort) at Base +10 – Descend by 2’s
800/4,100 Yards
Workout Notes:
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down
Workout #25
Long and Steady Aerobic
The goal of this workout is to maintain a moderate heart rate to build endurance.
Warm Up
400 Choice
12 x 50s - Odds: Drill / Swim, Evens: 10KTS / Swim at Base +20
1000 Yards
Main Set
3 x Through
500 Swim with Fins - Cruise, Negative Split with a :30 Rest
5 x 100 at Base +5 - Steady Pace
3,000/4,000 Yards
Warm Down
3 x 100 - 25 Scull / 25 Swim / 25 Drill / 25 Swim with a :10 Rest
300/4,300 Yards
Workout Notes:
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Workout #26
Big Kick and Aerobic
This workout is designed to work your legs and building general endurance
Warm Up
300 Choice
4 x 75s - Kick / 10KTS / Build with a :15 Rest
8 x 50s - Descend #1 through 4 Swim at Base +10 and #5 through 8 Descend Kick with a :15 Rest
1,000 Yards
Main Set
3 x Through
2 x 150 Kick - 50 Easy / 50 Moderate / 50 FAST with a :20 Rest in between
4 x 75 - 50 FAST / 25 Smooth with a :15 Rest
1,800/2,800 Yards
Aerobic Set
6 x 200 Pull - Breath 3 / 5 / 5 / 3 by 50 at Base +10
300 Easy
1,500/4,300 Yards
Workout Notes:
Kick Set: You can use a board but recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down
Workout #27
Challenge Set
This workout is meant to get a pulse on where you are in your swimming with the main set being a test set.
Warm Up
600 Every 3rd 50 Kick
16 x 25s - #1 Kick, #2 10KTS, #3 Fist Drill. #4 Build x 4 with a :40 Rest
1,000 Yards
Main Set
10 x 200 at Base +20 - Best Average
2,000/3,000 Yards
Warm Down Set
6 x 100 Swim with Fins - 75 Swim / 25 Kick at Base +10 with a :15 Rest
600/3,600 Yards
Workout Notes:
Kick Set: You can use a board but recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Workout #28
Speed and Endurance
This workout was designed to get your heart rates up! Science shows short speed work helps build endurance.
Warm Up
400 Choice
6 x 50 Pull at Base +10 (think Distance Per Stroke)
200 Kick
4 x 25 Variable with a :30 Rest
1000 Yards
Pre-Set
2 x through
6 x 50 - Descend #1 through 3 and #4 through 6 are at Base +15
6 x 25 - 2 FAST / 1 Easy x 2 with a :15 Rest
900/1,900 Yards
Main Set
4 x Through
100 FAST at Base +30
100 Easy at Base +30
1 x 50 FAST at Base +15
1 x 50 Easy at Base +15
1:00 Break Between Rounds
1,200/3,100 Yards
Aerobic Set
2x Through
300 Pull with Paddles breathing 3 / 5 / 7 by 25 at Base +15
200 Swim - 25 Strong / 75 Smooth at Base +15
100 Swim - Distance Per Stroke at Base +15
1,200/4,300 Yards
Workout Notes:
Kick Set: You can use a board but recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Workout #29
Long and Steady Aerobic
The goal of this workout is to maintain a moderate heart rate to build endurance.
Warm Up
600 Swim - every 3rd 50 Kick or Drill
8 x 50 - Odds: Drill / Distance Per Stroke and Evens: Kick / 10KTS with a :10 Rest
1000 Yards
Main Set
8 x 400 - Odds: Swim with Fins with a :30 Rest - Negative Split and Evens: Pull with Paddles with a :30 Rest - Descend by 100’s
3,200/4, 200 Yards
Warm Down
200 Easy
200/4,400 Yards
Workout Notes:
Kick Set: You can use a board but recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Workout #30
Big Kick and Aerobic
This workout is designed to work your legs and building general endurance
Warm Up
500 Choice
20 x 25 - 1) Kick 2) 10KTS 3) Drill 4) OK Free with a :10 Rest x 5
1,000 Yards
Main Set
2x Though
400 Kick with Fins - Every 4th 25 FAST with a :40 Rest
8 x 50 - Odds: FAST and Evens: Smooth at Base +20
1,600/2,600 Yards
Aerobic Set
16 x 100 Pull with Paddles: 4 at Base +10, 4 at Base +5, 4 at Base and 4 at Base -5
200 Easy
1,800/4,400 Yards
Workout Notes:
Kick Set: You can use a board but recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Workout #31
Challenge Set
This workout is designed to help you focus on reaching your anaerobic threshold.
Warm Up
10 x 50s - Drill / Swim at Base +15 (mix Drills and Strokes)
10 x 50s - Odds: Kick / 10KTS and Distance Per Stroke / Build to FAST at Base +15
1,000 Yards
Main Set
2 x Through
200 Strong at Base
8 x 100 Steady Pace at Base +10
200 Strong at Base
1 x 100 Easy with a 1:00 Rest
2,600/3,600 Yards
Warm Down Set
4 x 75 - Kick / Drill / Distance Per Stroke with a :15 Rest
300/3,900 Yards
Workout Notes:
Kick Set: You can use a board but recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Workout #32
Speed and Endurance
This workout is designed to get your heart rates up! Science shows short speed work helps build endurance.
Warm Up
200 Swim
200 Kick
200 Pull
8 x 75 – Odds: Kick / 10KTS / OK Free and Evens: Drill / DPS / FAST at Base +20
1200 Yards
Pre-Set
4 x 100 at Base +10 (get your heart rate up)
4 x 50 at Base +20 - 15F, 25F, 35F, All FAST
600/1,800 Yards
Main Set
2 x Through (On the second time though you can kick or add fins)
20 x 50 - 4 Cruise at Base +10 / 1 FAST at Base +30 x 4
MAKE SURE YOU GO FAST ON THE FAST ONES!
2,000/3,800 Yards
Warm Down
4 x 100 - Scull / Drill / Back Distance Per Stroke / Free with a :15 Rest
400/4,200 Yards
Workout Notes:
Kick Set: You can use a board but recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Kick Triple Switch Drill (KTS): 10 Kicks on a Side then 3 strokes and switch to other side for 10 Kicks on that side. The purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
Base (B): The time that you can hold at least 8 x 100s with a :10 Rest. For example: your base is 1:20 and you execute 8 x 100 holding at 1:10.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.
Workout Terminology
Interval/Rest Related Terms:
Base (B) – time that you can hold at least 8 x 100’s with 10 seconds rest . For example – your base is 1:20 and you go 8 x 100 holding 1:10.
B + XX - the interval for a set. For 50’s – you divide the 100 base by 2 and then add XX. For all lengths above 100 – add the XX after the Base x Length is calculated. A few examples below:
8 x 50 @ B -5 - if base is 2:00 – then 8 x 50 @ :55
8 x 100 @ B + 10 - if base is 2:00 - then 8 x 100 @ 2:10
8 x 300 @ B + 30 - if base is 2:00 – then 8 x 300 @ 6:30
@ :XXR - R stands for rest. If set is :20R – then its :20 seconds rest between the swims
Acronyms:
DPS : Stands for Distance Per Stroke. The goal is to have the least amount of strokes per lap to improve stroke efficiency.
OAKING: Swimming freestyle with Overaggressive Kicking
Drills:
10 Kick Triple Switch Drill – 10Kicks on Side then 3 strokes and switch to other side for 10 Kicks.
Purpose is to work on side kicking and to exaggerate the use of your hips during your swimming to help power your stroke.
LA/RA/Both - Left Arm only swimming with your right arm at your side, Right Arm only swimming with your left arm at your side, Both – regular swimming. I like this drill for a couple of reasons - 1) it helps you work on your high elbow catch ..you will need to use your hip to extend your arm at water level to set yourself up for a good catch 2) it forces you to you to use your core and think about opposite hand/hip connection to power your stroke.
Set Instruction Explanations
Variable Pattern– it is a cycle for swimming 4 x xx (could be 25, 50, 100 ,etc). The pattern is:
#1 – Build Up (Ez to Fast)
#2 – Build Down (Fast to EZ)
#3 – All FAST
#4 – All EZ
Breath xx/xx – Breath control set. For example – Breath 3/5 by 50 for a 300. It means that you alternate breathing every 3rd stroke for one 50 and every 5th stroke for another 50.
