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, would mean 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, would mean that the second 500 of the 1000 should be swum faster (by time) than the first 500

Build =within the swim, build your speed.5 x 100 build, would mean each 100 swim, start out slowly and build speed so that you are finishing fast.

 

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.††

 

1600A. w/u 300 swim

6 x 200 @3:00 (:20r) desc. 1-3

w/d 100 easy††††††††††††††††††† †††††††††

 

1800A.†† w/u 200 swim, 100K, 200P

3 x 400 swim@:30r negative split

w/d 100 easy†††††††††††††††††††††††††††††

 

2000A. w/u 300 swim

1 x 1500 swim, descend the 500ís within 1-3 (watch the clock)

w/d 200 easy††††††††††††††††††††††††††††† 2000 yards

 

2000B by Matt Price

500yd Warm-up

5 x 100yd broken @1:30 (:05 - :10r) - 75yd sprint 80 - 90% effort, 25yd easy

††††††††† (The 25 is very easy, active rest, so there is not much rest time on the wall between the 100ís)

10 x 50yd free @:40 (:05r)

Pyramid 25 easy, 50 medium, 75fast, 100fastest, 100fastest, 75fast, 50 medium, 25 easy

Warm down.

 

2000C

500 warm-up

9 x 150 @2:10 (:10r) descend 1-3

150 warm down

 

2300A w/u 10 x 50 @:10r, 300 kick

Once through the following, neg. split all swims:

††††††††† 1 x 600 @:30r

††††††††† 1 x 400 @:30r

††††††††† 1 x 200@:30r

††††††††† 1 x 100@:30r

w/d 200 easy†††††††††††††††††††††††††††††

 

2300B w/u 200 easy

Once through the following:

††††††††† 350 easy, :15r, 50 fast, :30r††††††††

††††††††† 300 easy, :15r, 100 fast, :30r

††††††††† 250 easy, :15r, 150 fast, :30r

††††††††† 200 easy, :15r, 200 fast, :30r

6 x 50 K @1:10 (:15r) desc. 1-3

w/d 200 easy†††††††††††††††††††††††††††††

 

2500A w/u 400 swim, 200 kick, 400 pull

8 X 25 @:45 odds-drill, evens-sprint

5 X the following

††††††††† 4 X 25 @:30 (:10r) sprint hard stroke

††††††††† 100 free easy @1:30

w/d 300††††† ††††††††††††††††††††††††††††

2600A. w/u 300 K, 300 P

Swim 1400 fr straight as follows:

††††††††† 25 easy, 25 fast, 50 easy, 25 fast,

75 easy, 50 fast, 100 easy, 50 fast

125 easy, 75 fast, 150 easy, 75 fast

175 easy, 100 fast, 200 easy, 100 fast

*optional Ė may take :15r after each fast swim*

8 x 50 swim, build choice @:60

w/u 200 easy†††††††††††††††††††††††††††††††††††††††

 

2900Aw/u 300 easy

Fr ladder as follows

††††††††† 5 X 50 fast @:60 (:10r)

††††††††† 1 X 50 easy @:60

††††††††† 5 X 75 fast @1:15 (:10r)

††††††††† 1 X 75 easy @1:30

††††††††† 5 X 100 fast @1:45 (:15r)

††††††††† 1 X 100 easy @2:00

††††††††† 5 X 125 fast @2:00 (:15r)

††††††††† 1 X 125 easy @2:30

300 kick (25 easy/25 fast rp)

w/d 200 easy††††††††††††††††††††††††††††

 

3000A. w/u 400 easy

3 x 200 Pull @:3:00 (:20r)

18 x 100†† 3 x 100 @1:55 (:30r), 3 x 100 @1:50 (:25r), 3 x 100 @1:45 (:20r)

††††††††† †††††† 3 x 100 @1:40 (:15r), 3 x 100 @1:35 (:10r)†† 3 x 100@1:30 (:05r)

w/d 200

††††††††† †††††† ††

3000B. w/u 10 x 50@:10r, 25 kick/25swim

500 pull, 100 easy/50 fast, rp

15 x 100 as follows

††††††††† 5 x 100 @1:40 (:20r

††††††††† 4 x 100 @1:35 (:15r)

††††††††† 3 x 100 @1:30 (:10r)

††††††††† 2 x 100 @1:25 (:05r)

††††††††† 1 x 100@ 1:20just try to make the interval

12 x 25 @:15r, odds sprint, events drill choice

w/u 200†††††††††††††††††††††††††††††††††††††

 

3100A. w/u 200 easy, 6 x 50 @:60(:15) desc. 1-3

Start the set with 1 x 50 @1:30.Continue to add 50 yards to the distance and 30 seconds to the interval until you donít finish within the interval time.Rest for one minute.Then start down the ladder beginning with the last interval that you made.Example is shown.††

††††††††† 1 x 50 @:1:30, 1 x 100 @2:00, 1 x 150 @2:30, 1 x 200 @3:00

1 x 250@3:30, 1 x 300 @4:00, 1 x 350@4:30 (didnít finish within the time), 1 minute rest, 1 x 300 @4:00, 1 x 250 @3:30, 1 x 200 @3:00

1 x 150 @2:30, 1 x 100@2:00, 1 x 50 @1:30

*this set can be modified by starting at 1:40 or 1:20, then adding 50 yards and :30 OR using the same starting interval and adding 50 yards and :35.

w/d 150 easy†††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††

 

3300A. w/u 200 easy

9 X 50 @:60 (descend strokes per length 50,1-3)

8 X the following:

††††††††† 100 free @1:30 (:10r)

††††††††† 50 build stroke @:60 (:15r)

††††††††† 25 sprint stroke @:40 (:20r)

400 kick stroke (50 smooth, 25 sprint rp)

3 X 200 free pull @:15 rest

w/d 200†††††††††††††††††††††††††††††††††

 

3400A. w/u 400

Ladder as follows (24 x 100's)

†††† 1.1 X 100 @1:45 (:15r)†† 2.2 X 100 @1:45†††† 3. 3 X 100 @1:45†††††††††††††††

††††††††† 1 X 100 @1:40 (:10r)††††††† 2 X 100 @1:40††††††† 3 X 100 @1:40

††††††††† 1 X 100 @1:35 (:05r)†††††† 2 X 100 @1:35††††††† 3 X 100 @1:35†††††††††††††

††††††††† 1 X 100 @2:00 (:45r)†††† ††2 X 100 @2:00†††† ††† 3 X 100 @2:00

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

w/d 200†††††††††††††††††††††††††††††††††

 

 

Variation of the set above for a total of 32 X 100, one of my favorite sets

 

Set #1††††††††††††††††††††††††††††††††††††††† Set #2††††††††††††††††††††††††††††† Set #3

1 x 100 @1:40††††††††††††††††††††††††††† 2 x 100 @1:40††††††††††††††††† 3 x 100@1:40

1 x 100 @1:35††††††††††††††††††††††††††† 2 x 100 @1:35††††††††††††††††† 3 x 100@1:35

1 x 100 @1:30††††††††††††††††††††††††††† 2 x 100 @1:30††††††††††††††††† 3 x 100@1:30

1 x 100 recovery @ 2:30††††††††† 1 x 100 @2:30††††††††††††††††† 1 x 100@2:30

 

Set #4††††††††††††††††††††††††††††† Set #5

2 x 100 @1:40††††††††††††††††† 1 x 100 @1:40†††††††††††††††††

2 x 100 @1:35††††††††††††††††† 1 x 100 @1:35

2 x 100 @1:30††††††††††††††††† 1 x 100 @1:30

1 x 100 @2:30††††††††††††††††† 1 x 100@2:30

 

3500A.w/d 300 loose

broken 3000

††††††††† 1000 @:30 rest

††††††††† 800 @:45 rest

†††††† 600 @:60 restadd up total time, subtract rest

††††††††† 400 @:45 restfor 3000 time.

††††††††† 200 @:30 rest

w/d 200††††††††††††††††††††††††††††††††

 

3500B.w/u 200 easy

6 X 100 fr @1:30 (:15r) desc 1-3

Ladder, fr, :20 - :30 rest between each

††††††††† 1 X 500 check time at 400

††††††††† 1 X 400 faster than 400 split of 500 †††††††††††††††††††††††† If you really want

†††††††††††† check time at 300†† †††††††††††††††††††††††††††††††††††††††††††††† a challenge, this

††††††††† 1 X 300 faster than 300 split of 400††††††††††††††††††††††††† set can be done

††††††††† ††††††† check time at 200†††††††††††††††††††††††††††††††††††††††††††† from 1000 down

††††††††† 1 X 200 faster than 200 split of 300††††††††††††††††††††††††† to 100.For a

†††††††††††† check time at 100††††††††††††††††††††††††††††††††††††††††††††††††† total 5500 yards.

††††††††† 1 X 100 faster than 100 split of 200

300 kick (50 easy/50 build rp)

5 X 100 pull choice @:15 rest

4 X 50 sprint choice @:60

w/d 200 easy†††††††††††††††††††††††††††

 

 

3600A. w/u 300 swim

300 stroke choice as follows: 25 drill/25 kick/25 swim

6 X 50 free @:50 desc 1-3

4 times through the following

††††††††† 3 X 100 free @1:30 (:15r)

††††††††† 3 X 50 stroke desc 1-3 @:60 (:20r)

400 kick†† 50 easy/25 sprint

8 X 25 @:45 sprint choice

200 w/d†††† †††††††††††††††††††††††††††††††††

 

4000A. w\u 200 swim††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††

8 X 300 @4:30 (:20r)

†††† †††† 1) hypoxic 3/5 by the 50††††† * twice through

††††††††† 2) desc the 100's, 1-3††††††† 1st time swim

††††††††† 3) smooth/fast by the 50††††† 2nd time pull

††††††††† 4) negative split at 150

4 X the following

††††††††† 150 free @2:30 (:10r)

††††††††† 100 kick choice @2:15 (:15r)

††††††††† 50 choice stroke @:60 (:15r)

w/d 200 easy†††††††††††††††††††††††††††

 

4400A. w/u 300 (50 swim/25 drill rp)

2 X through the following, 1st pull, 2nd swim

††††††††† 3 X 300 @4:15 (:30r) desc 1-3

††††††††† 3 X 200 @2:50 (:20r) desc 1-3

††††††††† 3 X 100 @1:30 (:15r) desc 1-3

12 X 25 kick @:45 sprint

w/d 200†††††††††††††††††††††††††††††††††

 

4600A. w/u 400 loose

4 x 50 @:60 (15r) build

Main Set

†† 200 easy @ 3:15 (:30r), 100 fast @ 1:30 (:20r)

†† 200 easy @ 3:15, 100 fast @ 1:35 (:15r)

†† 200 easy @ 3:15, 100 fast @ 1:30 (:10r)†††††††††

†† 200 easy @ 3:15, 100 fast @ 1:25 (:05r)

†† 200 easy @ 3:15, 100 fast @ 1:20 make cycle

†† 1 minute rest

†† 200 fast @ 3:00 (:35r), 100 easy @ 1:45 (:15r)

†† 200 fast @ 2:55 (:25r), 100 easy @ 1:45

†† 200 fast @ 2:50 (:15r), 100 easy @ 1:45†††††††††

†† 200 fast @ 2:45 (:05r), 100 easy @ 1:45

†† 200 fast @ 2:40 make cycle, easy 100 @ 1:45

800 easy, 50 kick, 25 drill, 25 perfect stroke

w/d 200††††

 

4600B. w/u 8 x 50 @:10r†† 25 drill/25 swim

600 Pull, 100 moderate/50 fast, rp

Once through the following

1 x 300 free@:4:30 (:20r)

2 x 250 100free/50 stroke/100 free @4:00 (:20r)

3 x 200 @3:00 (:20r)

4 x 150 @2:30 (:15r), 50 fr/50 str/50 fr

5 x 100@1:30 (:10r)

6 x 50 choice @:60 (:20r)

600 kick w/fins, 100 moderate/50 fast, rp

w/d 200 easy†††††††††

†††††††††

4800A. w/u 400 easy, 50 free/50 choice rp

6 X 50 fr @:50 (:10r) desc 1-3

Ladder, fr, descend each set 1-3

††††††††† 3 X 400 pull @:20 rest†††††††††††††††

††††††††† 3 X 300 @:20 rest††††††††††††

††††††††† 3 X 200 pull @:15 rest†††††††††††††††††††††

††††††††† 3 X 100 @:10 rest

8 X 75 kick @1:30 (:10r) 25 fr/25 choice/25 fr†††††††††††††††

w/d 300 easy††††††††††††††††††††††††††††††††††††

 

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

8 X 75 swim @:15r(50 easy/25 build)

One time through the following all free†††††††††††††††††††††††††††††††††††††

††††††††† 5 X 100 smooth, 200 fast†††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††† †††††††††††††††††††††††††††††††

††††††††† 4 X 100 smooth, 200 fast†† 100's are @1:30 (:15r)

††††††††† 3 X 100 smooth, 200 fast†† 200's are @3:15 (:50r)

††††††††† 2 X 100 smooth, 200 fast

††††††††† 1 X 100 smooth, 200 fast†† ††††††††

kick one time through the following choice

††††††††† 5 X 50 smooth, 100 fast

††††††††† 4 X 50 smooth, 100 fast†††† 50's are @:60 (:10r)

††††††††† 3 X 50 smooth, 100 fast††† 100's are @2:15 (:30r)

††††††††† 2 X 50 smooth, 100 fast

††††††††† 1 X 50 smooth, 100 fast

250 w/d†††††††††††††††††††††††††††††††††††††

 

5000B. w/u 400 loose

3 X 1500 @:30 rest

††††††††† 1. 100 free/25 stroke (rp 12 times)

††††††††† 2. 75 free/25 stroke (rp 15 times)

††††††††† 3. 50 free/25 stroke (rp 20 times)

w/d 100 easy†††††††††††††††††††††††††††††††††

 

5200A.†† w/u 300 easy

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

Ladder (pick a base interval for the whole set, ex. 1:30)

††††††††† 1 X 500 @7:30

††††††††† 2 X 400 @6:00

††††††††† 3 X 300 @4:30

††††††††† 4 X 200 @3:00

††††††††† 5 X 100 @1:30

8 X 50 kick @:60 (desc 1-4)

8 X 25 swim @:45 (odds sprint, evens easy)

w/d 4 X 50 @:60 (ascend 1-4)

 

5600A. w/u 400

8 x 50 1 easy/1 fast @:15r

22 x 75 fast @1:15 (:15r), add up times for 75s for 1650 time

Pull the following @:20r†††††††††††

††††††††† 1 x 600, 2 x 300, 4 x 150, 6 x 100

4 x 100 K w/fins @:30r

w/d 250

 

5700A. w/u 300 swim

Once through the following:

††††††††† 3 x 300 easy @4:30 (:20r)

††††††††† 2 x 300 moderate @4:30

††††††††† 1 x 300 fast @ 5:00 (:60r)

††††††††† 3 x 200 easy @3:00 (:15r)

††††††††† 2 x 200 moderate @3:00

††††††††† 1 x 200 fast @4:00 (1:20r)

††††††††† 3 x 100 easy @1:30 (:10r

††††††††† 2 x 100 moderate 1:30

††††††††† 1 x 100 fast @2:00

8 x 100 @2:15 (:20r) 25K no board/25drill. Rp

8 x 25 sprint choice @:45 (:25r)

w/d 200 easy

 

5700B. w/u 600 choic

Once through the following

††††††††† 1 x 1000 @:30r, 2 x 25 @:30 (:10r)

††††††††† 2 x 500 @:30r, 2 x 50 @:60 (:20r

††††††††† 1 x 600 @:30r, 4 x 25 @:30

††††††††† 2 x 300 @:30r, 4 x 50 @:60

††††††††† 1 x 200 @:30r, 6 x 25 @:30

††††††††† 2 x 100@:30r, 6 x 50 @:60

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

w/d 200 easy

 

6000A. w/u 300 easy

500 pull, 100 easy/50fast, rp

50 x 100, pick a base interval for the set (example 100 @1:30)

††††††††† 1 easy, 1 fast, 2 easy, 2 fast, 3 easy, 3e fast, 4 easy, 4 fast

††††††††† 5 easy, 5 fast, 4 easy, 4 fast, 3 easy, 3 fast, 2 easy, 2 fast,

††††††††† 1 easy 1 fast

w/d 200 easy†††††††††††††