Fresh Ideas

Every now and then we admit to plagiarizing workouts. This is one such case! Several of our club swimmers attend universities with major swimming programs. The workout below is from the sprint group at a top 10 NCAA Division 1 program. We find the variety refreshing and please note that the level of intensity is huge. You can re-work the amounts, intensity and interval to suit your needs. Think of this as a template...or just go for it as written. If you choose the latter, remember we told all that stuff about checking with your doctor before strenuous exercise...etc.

Have fun, let us know what you think and even send us your favorite, or latest creation. We'll share it with the swimming world; let us know if we can use your name/club etc.


Warm-up 4-4-4
400 flop
4X100 on 1:30
4X50 on 50

2 rounds

100 on 1:15 go 60 seconds exactly
2X25s kick
75 @ best 100 time
2X25s strong drill
50 on 50 go 30 seconds exactly
2X25s strong swim
25 200 pace
2X25s 0 breath



3 Rounds

100 swim 9 strokes/lap
100 kick strong
50 swim 100/2 + 7 seconds
50 kick fast
on the 4:30, about 5-10 seconds rest in between swims

100 swim 9 strokes/lap faster than first 100
100 kick strong
50 swim 100/2 + 5 seconds
50 kick fast
on the 4:30, about 5-10 seconds rest in between swims

50 swim 100/2+ 3 seconds
50 kick fast
25 swim fast
25 swim 0 breaths
5-10 seconds rest in between swims then right into

25 efficient swim
25 easy
25 efficient swim
25 easy
25 efficient swim
25 easy
50 easy


Then after
3 75s
#1
25 kick fast
25 swim fast
25 swim fast hold breath to halfway
on the 130
#2
25 kick fast
25 swim fast
25 swim fast hold breath to 15
#3
25 kick fast
25 swim fast