Key for acronyms
w/u = warm up w/d = warm down r = rest time
rp = repeat cycle fly = butterfly stroke bk =
backstroke
br = breaststroke fr
= freestyle K =
kick only
p = pull only ex
= example
str = stroke, swim a stroke
of your choice other than freestyle
IM = individual medley, swim strokes in the
following order, butterfly, backstroke, breaststroke, freestyle
desc = descend, example: 3 x
100 free desc. 1-3, means swim the second 100 faster
than the first 100 and the third 100 fast than the second.
Neg. split = negative split, e. 1 x 1000, neg split. Means
that the second 500 of the 1000 should be swum faster (by time) than the first
500
Most workouts show a sample interval (interval
is the time it takes to finish the swim and includes the rest). Obviously some swimmer will be faster and
others slower than the sample, therefore the amount of rest planned in the
interval is included. Each person can
change the intervals to meet their speed.
The
number and letter format beginning each workout is used for identification and
more workouts can be easily added to the format. The number is the amount of yards for the
workout and the letter identifies it from other workouts of the same
yardage. They are listed from least amount
of yardage in an ascending format.
2000A w/u 200 swim, 200kick,
200 pull
12
x 25@:45 choice, odds/drill, evens/swim
12
x 50 @
odds - sprint
with a start from the blocks
evens - easy
or drill
12
x 25 kick @:45 (:15r) all fast
w/d 200
2000B. w/u 200 swim, 200 kick
4
x 150 pull @:30r
6
x 25 @:10r, odds/easy, evens/build
24
x 25, 4 times the following
1) 2 x 25 sprint swim @:40 (:20r)
2) 2 x 25 sprint kick @:50 (:20r)
3) 2 x 25 easy swim @:40 (:10r)
w/d 250
2200A. w/u 200swim, 300 kick,
200 pull
8
x 50 swim choice @:15r, 25 drill/25build
Swim
2 x 200 choice, broken as follows:
75 fast, :10r, 50 fast, :10r, 50fast,
:10r , 25 fast
rest or swim easy for 5 minutes and then repeat
500
pull, practice breathing on both sides
w/d 200
2400A. w/u 200 swim, 200
kick, 200 pull
8
x 25 build @:15r
Once
through the following choice:
2 x 100 moderate @
2 x 75 moderate @
4 x 50 moderate @:60 (:20r), 2 x 75
sprint @
4 x 25 moderate@:40 (:20r), 1 x 100
sprint @
*may swim freestyle for moderate and
stroke for sprint*
Swim
recovery 4 x 75 @:10r
w/d 200 easy
2500A. w/u 400 swim, 200 kick
12
x 50 K @
8
x 50 @:60 (:15r) 25 drill/25 swim
Once
through the following, choice:
4 x 25 sprint @:25 (:05r) – rest 1
minute
4 x 25 sprint @:30 (:10) – rest 1
minute
4 x 25 sprint @:35 (:15r) – rest 1
minute
4 x 25 sprint @:40 (:20r) – rest 1
minute
4 x 25 sprint @:45 (:25r)
w/d 400 choice
2600A. w/u 300 swim, 200 kick
8
x 50 build@:60 (:20r)
Once
through the following
10 x 25 fast@:45 (:25r) then 250 easy swim,
@:30r
8 x 25 fast @:45 then 200 easy swim @:30r
6 x 25 fast @:45 then 150 easy swim @:30r
4 x 25 fast @:45 then 100 easy swim
@:30r
2 x 25 fast @:45 then 50 easy swim
w/d 200
2700A. w/u 300 swim, 200 kick,
300 pull
8
x 50 fr @:15r desc. 1-4
Main
Set: 6 x 100 @
500
P, long and easy
200
K fast
w/d 200 easy
2700B. w/u 300 swim, 200 kick,
300 pull
8
x 25’s @:10r, 1 easy/1 build, rp
Twice
through the following
4 x 25 @:45 (:20r) 1 easy/1 fast/1
easy/1 fast
3 x 50 @
2 x 75 @
1 x 100 @
200 swim recovery
rest one
minute, repeat
w/d 300, 50 swim/25 kick, rp
2800A. w/u 400 choice
3
x 100 @:15r, 25drill/50 kick/25 swim
Once
through the following
2 x 25 @:45 (:20r), 1 easy/1 fast
2 x 50 @:
2 x 75 @
2 x 100 @
600 pull
2 x 100 @
2 x 75 @
2 x 50 @:
2 x 25 @:45 (:20r), 1 easy/1 fast
w/d 10 x 50 @:10r
2800B. w/u 200 swim, 300 kick,
200 pull
4
x 50 build choice @:15r
4
x the following:
3 x 50 sprint @:60 (:20r)
100 easy @
400
pull, practice alternate breathing
8
x 50 kick, 1 easy/1 fast, rp
w/d 200