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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. Andrew'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: 63
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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: 62
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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. 2016-2017 Competitive workouts (Roswell, GA)

    Started by hurrgtsa, August 9th, 2016 05:53 PM
    2 Pages
    1 2
    • Replies: 32
    • Views: 5,326
    February 20th, 2017, 03:05 PM Go to last post
  2. Tall Pauls Favorite Workouts and/or Sets

    Started by Paul Smith, September 26th, 2008 06:12 PM
    34 Pages
    1 2 3 4 5 ... 34
    • Replies: 676
    • Views: 199,835
    February 15th, 2017, 11:46 AM Go to last post
  3. Losing weight

    Started by ahmed.nabil.elshafei, February 20th, 2015 01:52 PM
    • Replies: 8
    • Views: 5,444
    February 7th, 2017, 06:14 AM Go to last post
  4. Question Trying to become a state level swimmer in about a year

    Started by branstenwilson, January 29th, 2017 01:22 PM
    • Replies: 1
    • Views: 204
    January 30th, 2017, 05:59 PM Go to last post
  5. Smile Week #1: Capacity (FR+IM); Total Volume: 16,000

    Started by emmahumbert, January 6th, 2017 10:07 AM
    • Replies: 1
    • Views: 372
    January 8th, 2017, 02:44 AM Go to last post
    • Replies: 0
    • Views: 409
    January 2nd, 2017, 04:49 PM Go to last post
  6. "On The Twelfth Day of Christmas..."

    Started by PYB, December 23rd, 2016 06:12 PM
    • Replies: 0
    • Views: 346
    December 23rd, 2016, 06:12 PM Go to last post
  7. Swimming for muscle mass

    Started by NicerDicer, November 22nd, 2016 01:27 PM
    • Replies: 6
    • Views: 974
    November 25th, 2016, 10:11 AM Go to last post
  8. Any 30 minute workouts?

    Started by kgoudreau, November 19th, 2016 06:50 PM
    30 minute workout ideas
    • Replies: 1
    • Views: 749
    November 20th, 2016, 01:17 PM Go to last post
  9. benefits of having a "workout group"

    Started by 5150 Swimmer, November 7th, 2016 04:35 PM
    • Replies: 0
    • Views: 437
    November 7th, 2016, 04:35 PM Go to last post
  10. Lightbulb Kick Only Workouts: Ideas Needed!

    Started by m2tall2, July 16th, 2015 04:57 PM
    kick, workout
    • Replies: 5
    • Views: 2,264
    October 19th, 2016, 12:32 AM Go to last post
  11. How to get back into training?

    Started by Elizabeth Gaisford, February 28th, 2015 10:05 PM
    • Replies: 10
    • Views: 3,339
    September 28th, 2016, 06:30 AM Go to last post
  12. USAS 2016 Workout

    Started by Timswim, September 24th, 2016 10:04 AM
    • Replies: 0
    • Views: 859
    September 24th, 2016, 10:04 AM Go to last post
  13. Workouts - freestyle + some IM

    Started by hurrgtsa, October 21st, 2015 09:12 PM
    7 Pages
    1 2 3 4 5 ... 7
    • Replies: 134
    • Views: 19,507
    July 29th, 2016, 03:42 PM Go to last post
  14. One Hour Workouts

    Started by Timswim, March 16th, 2016 01:53 PM
    • Replies: 1
    • Views: 3,311
    May 25th, 2016, 02:44 AM Go to last post
  15. Open Water Training

    Started by Tim1965, May 8th, 2016 10:27 AM
    • Replies: 2
    • Views: 2,263
    May 11th, 2016, 12:16 PM Go to last post
  16. Dryland Workouts

    Started by Katelynn Young, May 5th, 2016 11:27 AM
    • Replies: 1
    • Views: 2,272
    May 5th, 2016, 11:53 AM Go to last post
  17. Workouts for Prone Paddleboarders

    Started by carverps, May 4th, 2016 07:56 PM
    • Replies: 0
    • Views: 1,820
    May 4th, 2016, 07:56 PM Go to last post
  18. 10 seconds rest + all the distances

    Started by orca1946, March 22nd, 2016 08:31 PM
    • Replies: 0
    • Views: 1,409
    March 22nd, 2016, 08:31 PM Go to last post
  19. One Hour Workouts

    Started by Timswim, February 5th, 2016 02:54 PM
    • Replies: 0
    • Views: 2,481
    February 5th, 2016, 02:54 PM Go to last post
  20. One Hour Workouts

    Started by Timswim, February 5th, 2016 02:50 PM
    • Replies: 0
    • Views: 1,955
    February 5th, 2016, 02:50 PM Go to last post
  21. Get a Life

    Started by Drift, February 3rd, 2016 04:48 PM
    • Replies: 0
    • Views: 1,589
    February 3rd, 2016, 04:48 PM Go to last post
  22. XMAS WORKOUT

    Started by Havlik, December 24th, 2015 11:21 AM
    • Replies: 0
    • Views: 1,879
    December 24th, 2015, 11:21 AM Go to last post
  23. Week #50 - Keep on Cranking (Start Dec 14th)

    Started by pwb, December 12th, 2015 04:25 PM
    • Replies: 0
    • Views: 1,741
    December 12th, 2015, 04:25 PM Go to last post
  24. December 6-12, 2015 High Intensity Workouts

    Started by alevasseur, December 4th, 2015 11:13 AM
    • Replies: 0
    • Views: 2,086
    December 4th, 2015, 11:13 AM Go to last post

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