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Forum: Workouts

Post your favorite swimming workouts here. You can also find workouts in USMS member blogs.

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  1. If you are looking for variety and versatility, Mark's workouts are geared for you: Each daily workout has a specific focus and will range from sprinting, to long-distance, IM, and everything in between: even ice swimming!

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  2. Patrick's stroke & IM workouts are designed to get swimmers "race ready" for all IM events, as well as the 100s and 200s of the strokes.

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  3. Charlotte’s workouts are designed to build cardiovascular endurance, improve fitness and develop the ability to swim longer distances, at or a little below anaerobic threshold (with option to decrease intensity), with short rest, in preparation for participating in an Open Water competition, solo or recreational swims. Workouts include a warm up, drill/skills, main set and cool down.

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  4. Coach Retta's workouts are primarily sprint-based and are easily scaled to range in intensity and distance based on ability and swimmer time availability. Coach Retta also includes dryland activities within workouts on a periodic basis to stress the importance of core-driven swimming, as well as to maintain overall conditioning.

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  5. These workouts are challenging for any level athlete and are designed to get swimmers race ready for middle-distance events including the 200s of stroke, 400 IM and 500 Freestyle.

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    • Threads: 41
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  6. Scott's workouts are designed specifically for triathletes of all skill levels to help you reach your goals of becoming a stronger and faster swimmer with greater endurance.

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  7. Coach Kat’s workouts will be focused on maintaining fitness and core strength through swimming – two things that are very important for both expectant mothers and new mothers to maintain! Workouts will feature modifications for ability level, fitness level, and range of motion. There will be lots of variety to keep you engaged and coming back to the pool!

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    • Threads: 40
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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. How to get back into training?

    Started by Elizabeth Gaisford, February 28th, 2015 09:05 PM
    • Replies: 10
    • Views: 2,298
    September 28th, 2016, 05:30 AM Go to last post
  2. 2016-2017 Competitive workouts (Roswell, GA)

    Started by hurrgtsa, August 9th, 2016 04:53 PM
    • Replies: 8
    • Views: 1,226
    September 26th, 2016, 01:54 PM Go to last post
  3. USAS 2016 Workout

    Started by Timswim, September 24th, 2016 09:04 AM
    • Replies: 0
    • Views: 137
    September 24th, 2016, 09:04 AM Go to last post
  4. Tall Pauls Favorite Workouts and/or Sets

    Started by Paul Smith, September 26th, 2008 05:12 PM
    34 Pages
    1 2 3 4 5 ... 34
    • Replies: 662
    • Views: 188,720
    August 31st, 2016, 12:14 PM Go to last post
  5. Losing weight

    Started by ahmed.nabil.elshafei, February 20th, 2015 12:52 PM
    • Replies: 6
    • Views: 3,721
    August 12th, 2016, 06:54 AM Go to last post
  6. Workouts - freestyle + some IM

    Started by hurrgtsa, October 21st, 2015 08:12 PM
    7 Pages
    1 2 3 4 5 ... 7
    • Replies: 134
    • Views: 14,026
    July 29th, 2016, 02:42 PM Go to last post
  7. One Hour Workouts

    Started by Timswim, March 16th, 2016 12:53 PM
    • Replies: 1
    • Views: 2,032
    May 25th, 2016, 01:44 AM Go to last post
  8. Open Water Training

    Started by Tim1965, May 8th, 2016 09:27 AM
    • Replies: 2
    • Views: 1,377
    May 11th, 2016, 11:16 AM Go to last post
  9. Dryland Workouts

    Started by Katelynn Young, May 5th, 2016 10:27 AM
    • Replies: 1
    • Views: 1,348
    May 5th, 2016, 10:53 AM Go to last post
  10. Workouts for Prone Paddleboarders

    Started by carverps, May 4th, 2016 06:56 PM
    • Replies: 0
    • Views: 1,029
    May 4th, 2016, 06:56 PM Go to last post
  11. 10 seconds rest + all the distances

    Started by orca1946, March 22nd, 2016 07:31 PM
    • Replies: 0
    • Views: 568
    March 22nd, 2016, 07:31 PM Go to last post
  12. One Hour Workouts

    Started by Timswim, February 5th, 2016 01:54 PM
    • Replies: 0
    • Views: 1,464
    February 5th, 2016, 01:54 PM Go to last post
  13. One Hour Workouts

    Started by Timswim, February 5th, 2016 01:50 PM
    • Replies: 0
    • Views: 983
    February 5th, 2016, 01:50 PM Go to last post
  14. Get a Life

    Started by Drift, February 3rd, 2016 03:48 PM
    • Replies: 0
    • Views: 759
    February 3rd, 2016, 03:48 PM Go to last post
  15. XMAS WORKOUT

    Started by Havlik, December 24th, 2015 10:21 AM
    • Replies: 0
    • Views: 938
    December 24th, 2015, 10:21 AM Go to last post
  16. Week #50 - Keep on Cranking (Start Dec 14th)

    Started by pwb, December 12th, 2015 03:25 PM
    • Replies: 0
    • Views: 741
    December 12th, 2015, 03:25 PM Go to last post
  17. December 6-12, 2015 High Intensity Workouts

    Started by alevasseur, December 4th, 2015 10:13 AM
    • Replies: 0
    • Views: 1,110
    December 4th, 2015, 10:13 AM Go to last post
  18. Oct 5 - 11, 2015

    Started by shoftiezer, October 2nd, 2015 04:38 PM
    • Replies: 1
    • Views: 896
    November 18th, 2015, 02:11 PM Go to last post
  19. Challenging sets

    Started by RobertP876, November 17th, 2015 02:56 PM
    • Replies: 0
    • Views: 981
    November 17th, 2015, 02:56 PM Go to last post
  20. Nov 16 - 22, 2015

    Started by shoftiezer, November 14th, 2015 07:06 PM
    • Replies: 0
    • Views: 578
    November 14th, 2015, 07:06 PM Go to last post
  21. Betsy's 1 Hr Workouts

    Started by Betsy, September 3rd, 2009 04:39 PM
    49 Pages
    1 2 3 4 5 ... 49
    • Replies: 976
    • Views: 174,729
    November 5th, 2015, 03:15 AM Go to last post
  22. September 27-October 3, 2015 High Intensity Workouts

    Started by alevasseur, September 25th, 2015 08:33 AM
    • Replies: 0
    • Views: 928
    September 25th, 2015, 08:33 AM Go to last post
  23. Lightbulb Kick Only Workouts: Ideas Needed!

    Started by m2tall2, July 16th, 2015 03:57 PM
    kick, workout
    • Replies: 4
    • Views: 1,242
    July 19th, 2015, 12:26 PM Go to last post
  24. Freestyle and Breaststroke conditioning

    Started by AlexMuni1, May 31st, 2015 01:45 PM
    • Replies: 3
    • Views: 1,678
    June 21st, 2015, 01:17 PM Go to last post
  25. Swimming and Crossfit

    Started by Rick Challoner, June 4th, 2015 12:18 PM
    • Replies: 4
    • Views: 2,213
    June 19th, 2015, 01:17 PM Go to last post

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