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 that this sample, therefore the amount of rest planned in the interval is always 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.

 

1500A. w/u 300 swim, 25 fr/25 stroke choice, rp

9 x 100 IM @2:00 (:20r) desc. 1-3

4 x 50 K @:1:10 (:10r)

w/d 100 easy

 

1600A. w/u 400 choice

8 x 125 IM (twice the following)

1) 25 fly, 25bk, 25br, 50fr

2) 25fly, 25bk, 50br, 25fr

3) 25fly, 50bk, 25br, 25fr

4) 50fly, 25bk, 25br, 25fr

w/d 200 easy

 

2200A. w/u 500 choice

12 x 25 @:40 (:10r) odds drill, evens swim

Once through the following:

4 x 25 fly @:35 (:15r), 1 x 100IM @1:45 (:15r)

4 x 25 bk @:35 (:15r), 1 x 100IM @1:45 (:15r)

4 x 25 br @:35 (:15r), 1 x 100IM @1:45 (:15r)

4 x 25 fr @:35 (:15r), 1 x 100IM @1:45 (:15r)

2/d 200

 

2400A w/u 200 choice

10 x 50 @:60 (:15r) 25 str/25 fr

4 x 250 IM @:30r

1) 25 fly, 50 bk, 75 br, 100 fr

2) 50 fly, 75 bk, 100 br, 25 fr

3) 75 fly, 100 bk, 25 br, 50 fr

4) 100 fly, 25 bk, 50 br, 75 fr

10 x 50 K choice @1:10 (:15r)

w/d 200

 

2400B. w/u 200 swim, 200 kick

8 x 50 K choice @:1:10 (:15r)

24 x 50 @:60 (:10-:15r) as follows

1 fr, 1 br, 1 bk,1 fly

2 fr, 2 br, 2 bk, 2 fly

3 fr, 3 br, 3 bk, 3 fly

w/d 200

 

2500A. w/u 300 choice

8 x 75 @:15, 25fr/25stroke choice/25fr

6 x 50 @:20r choice, 25kick/25 build

4 sets of 10 x 25, 1 each stroke, :60r between each set

1st set fly 2 x 25 @:45 (:25r)

2 x 25 @:40 (:20r)

2 x 25 @:35 (:15r)

2 x 25 @:30 (:10r)

2 x 25 @:25 (:05r)

2nd set bk same intervals

3rd set br add :05 to intervals

4th set fr subtract :05 from intervals

w/d 300 easy

 

2500B. w/u 400 easy

8 x 25 @:45 choice, odds-drill, evens-swim

16 x 75 @1:20 (:15r)

1-4) 25 fr, 25 fly, 25 fr

5-8) 25 fr, 25 bk, 25 fr

9-12) 25 fr, 25 br, 25 fr

12-16) 25fly, 25bk, 25br

500 K, 50 easy/50 fast, rp

w/d 200 easy

 

2500C. w/u 400

8 x 50 choice @:15r

12 x 125 @15r, repeat the following 3 times

125, 25fly/25 fr/25 fly/25 fr/25 fly

125 bk

125 br

125, 25 fr/25 fly/25 fr/25 fly/25 fr

w/d 200

 

2700A. w/u 200 swim, 100 kick, 200 pull

9 X 200 @ 15 sec rest

1. 200 fr 5. 100 str, 100 fr

2. 25 str, 175 fr 6. 125 str, 75 fr

3. 50 str, 150 fr 7. 150 str, 50 fr

4. 75 str, 125 fr 8. 175 str, 25 fr

9. 200 stroke

4 X 50 stroke @:60 (desc 1-4)

w/d 200

 

2700B. w/u 200 choice

Once through the following, :30r between each swim

300 bk, 300 IM, 300 fr P, 300 bk K

200 br, 200 IM, 200 fr P, 200 br K

100 fly, 100 IM, 100 fr P, 100 fly K

w/d 100 easy

 

2800A. w/u 400 choice

200 backstroke kick

8 x 175 @:30r 2 x the following:

1) 50 fly, 50 back, 50 br, 25 fr

2) 50 fly, 50 back, 25 br, 50 fr

3) 50 fly, 25 bk, 50 br, 50 fr

4) 25 fly, 50 bk, 50 br, 50 fr

*sprint the 25 stroke of each 175*

400 pull choice

8 x 25 spirnt@:40 (:15r) 2 each stroke

w/d 200 easy

 

2800B. w/u 300 choice

12 x 25 @:40 (:15r) odds drill/evens swim,

12 x 100 IM @1:45 (:15r), 2 x the following

1 & 2) normal IM order (fly,bk,br,fr)

3 & 4) reverse IM order (fr,br,bk,fly)

5 & 6) medley relay order (bk,br,fly,fr)

8 x 100 @:15r choice,

1 4) Pull 5 8) Kick

w/d 200

 

3000A. w/u 500 choice

4 X 100 IM @1:45 (:15r)

1 & 3 25 drill/25 swim repeat

2 & 4 25 swim/25 drill repeat

4 X [6 X 50 @ 60]

1st set 25 fl/25 fr

2nd set 25 bk/25 fr

3rd set 25 br/25 fr

4th set choice

8 X 50 Pull @:60 (2 each stroke)

8 X 25 Kick @:45 hard sprint

w/d 300

 

3200A.

1 x 200 swim: free, push offs complete 4 kicks on back, 4 kicks on side, 4 kicks on stomach

2 x 175 stroke: 175 back, 175 breast, or 25 fly/25fr rp

3 x 150 pull: breathe 3 - 5 - 3 by 50 (every 3rd stroke/5 stroke/3rd stroke)

4 x 125 swim: 25 str/ 25 free/ 25 str/ 25 free/ 25 str

5 x 100 kick: 25 easy/50 fast/25 easy

6 x 75 pull free or stroke choice (no free)

7 x 50 swim: 25 two beat kick, 25 six beat kick

8 x 25 swim: odds 25 sprint,

evens drill choice

w/d 200 easy

 

3200B. w/u 300 easy

8 X 50 @:60 (drill/swim by 25, 2 each stroke)

7 X 200 @:15 rest as follows:

1. 200 IM

2. 25 fr, 25 fly, 50 bk, 50 br, 50 fr

3. 50 fr, 50 bk, 50 br, 50 fr

4. 75 fr, 25 bk, 50 br, 50 fr

5. 100 fr, 50 br, 50 fr

6. 125 fr, 25 br, 50 fr

7. 200 fr

8 X 50 @:60 (:10r)

2 each stroke

100 loose

4 X 25 sprint choice @:45

w/d 200 easy

 

3200C. w/u 500 easy

8 X 50 @:60 (25 stroke/25 free)

2 X through the following

1. 50 fly/50 fr/50 fly

2. 25 sprint fr

3. 50 bk/50 fr/50bk take :15 rest

4. 25 sprint fly between each

5. 50 br/50 fr/50 br

6. 25 sprint bk

7. 150 fr

8. 25 sprint br

200 kick easy

600 (100 pull/50 kick rp) choice

w/d 100

 

3300A. w/u 200

8 X 50 choice @:60 (drill/swim by 25)

6 X the following:

150 free @2:00 (:15r)

125 @1:50 (:10r) [25 fr, 25 stroke, 25fr, 25str, 25fr]

25 kick hard stroke @:40 (:10r)

8 X 75 Pull @1:15 (:10r), choice

w/d 300 (50 swim, 25 kick repeat)

 

3400A. w/u 300 loose

8 X 75 @:20r drill/kick/swim by 25 (2 each stroke)

7 X 200 @:15r

1) 200 free

2) 25 fly, 175 free

3) 50 fly, 150 free

4) 50 fly, 25 bk, 125 fr

5) 50 fly, 50 bk, 100 free

6) 50 fly, 50 bk, 25 bst, 75 free

7) 200 IM

12 X 50 kick @:45 (3 each stroke)

100 loose

8 X 25 sprint @:45 choice

200 w/d

 

3550A. w/u 200 loose

3 X 200 IM @:15 rest (drill/swim by 25)

Ladder :10 rest between each item

1. 25 fr 7. 75 fr, 75 br, 25 bk

2. 50 fr 8. 75 fr, 75 br, 50 bk

3. 75 fr 9. 75 fr, 75 br, 75 bk

4. 75 fr, 25 br 10. 75 fr, 75 br, 75 bk, 25 fly

5. 75 fr, 50 br 11. 75 fr, 75 br, 75 bk, 50 fly

6. 75 fr, 75 br 12. 300 reverse IM

3 X 200 IM kick @:15 rest (without a board)

w/d 200

 

3600A. w/u 400 swim

8 X 50 kick @1:10 (:15r) 2 each stroke

odds - 25 sprint/25 easy

evens - 25 easy/25 sprint

600 pull 100 free/50 stroke choice rp

Twice through the following

3 X 100 free @1:30 (:15r)

3 X 200 IM @3:15 (:20r)

8 X 50 @:60 choice, odds easy/evens sprint

200 w/d

4000A. w/u 200

8 X 50 @:60 (drill/swim by 25, choice)

8 X the following:

100 IM @1:45 (:15r)

50 free @:50 (:10r)

6 X 200 pull @3:00 (:15r)

descend 1-3

200 kick easy

4 X 100 kick @2:15 (:15r)

descend 1-4

8 X 25 sprint @:40

2 each stroke

w/d 200 easy

 

4400A. w/u 400 loose, 200 kick

8 X 50 @:60 (twice through the following)

1. 25 fly/25 bk 3. 25 br/25 fr

2. 25 bk/25 br 4. 25 fr/25 fly

4 X the following:

3 X 100 IM @1:45 (:10r)

3 X 50 stroke hard @:60 (:20r)

* 1st set - 50's are fly, 2nd set - 50's are bk

3rd set - 50's are br, 4th set - 50's are fr

8 X 100 @1:45 (:10r)

25 fr/50 kick no board/25 fr

400 pull choice negative split (second 200 faster than first 200)

8 X 25 sprint @:40 (:15r) choice

w/d 200 easy

 

4400B. w/u 500 (100 fr/25 stroke rp)

6 X 150 @2:30 (:20r) [50 fr/50 str/50 fr]

descend 1-3

6 X the following

200 fr pull @3:00 (:20r)

50 bk swim @60 (:15r)

50 br swim @ 60 (:15r)

200 kick easy

12 X 25 sprint kick @:45 (:15r)

100 loose

8 X 50 fr @:60 (:15r) desc 1-4

200 w/d

 

5000A. w/u 400 swim, 200 kick, 400 pull

12 X 75 @1:15 (:15r)

1) 25 fr/25 fly/25 fr

2) 25 fr/25 bk/25 fr repeat 4 times

3) 25 fr/25 br/25 fr

Main Set

4 X 100 IM @1:40 (:15r)

4 X 125 IM @2:00 (:15r)

1) 50 fl/25 bk/25 bst/25 fr

2) 25 fl/50 bk/25 bst/25 fr

3) 25 fl/25 bk/50 bst/25 fr

4) 25 fl/25 bk/25 bst/50 fr

4 X 150 IM @2:30 (:20 r)

same as before except rotate a 75 of each stroke

through the set instead of a 50

4 X 175 IM @ 3:00 (:20r)

same as before except rotate a 100 of each stroke

through the set

12 X 50 kick @ :60 (:10r) odds smooth/evens fast

300 w/d