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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: 105
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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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    • Threads: 105
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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: 104
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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. 2017-2018 Competitive workouts (Roswell & Alpharetta, GA)

    Started by hurrgtsa, August 6th, 2017 06:13 PM
    2 Pages
    1 2
    • Replies: 20
    • Views: 3,088
    December 12th, 2017, 02:49 PM Go to last post
  2. Intermediate One-Hour Workouts: the 40-something edition

    Started by ecvorst, December 10th, 2017 12:00 PM
    • Replies: 5
    • Views: 197
    December 10th, 2017, 12:31 PM Go to last post
  3. .

    Started by ecvorst, December 10th, 2017 11:37 AM
    • Replies: 0
    • Views: 56
    December 10th, 2017, 11:37 AM Go to last post
  4. Tall Pauls Favorite Workouts and/or Sets

    Started by Paul Smith, September 26th, 2008 06:12 PM
    35 Pages
    1 2 3 4 5 ... 35
    • Replies: 691
    • Views: 220,136
    December 6th, 2017, 11:22 AM Go to last post
  5. Swim workout: fly&free

    Started by kelebek, November 28th, 2017 11:18 AM
    • Replies: 0
    • Views: 199
    November 28th, 2017, 11:18 AM Go to last post
  6. Freestyle/Best Stroke Workout

    Started by kelebek, November 16th, 2017 10:47 AM
    • Replies: 0
    • Views: 296
    November 16th, 2017, 10:47 AM Go to last post
  7. Moved: October 30 - November 3

    Started by shoftiezer, October 27th, 2017 05:07 PM
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  8. Week 37 September 10-16, 2017 Stroke and IM

    Started by alevasseur, September 15th, 2017 08:31 PM
    • Replies: 0
    • Views: 506
    September 15th, 2017, 08:31 PM Go to last post
  9. Workouts for beginners, intermediate, and advanced!

    Started by kelebek, September 2nd, 2017 11:52 PM
    • Replies: 0
    • Views: 956
    September 2nd, 2017, 11:52 PM Go to last post
  10. A simple program to improve my skills

    Started by krisos, August 9th, 2017 12:34 PM
    • Replies: 0
    • Views: 652
    August 9th, 2017, 12:34 PM Go to last post
  11. 2016-2017 Competitive workouts (Roswell, GA)

    Started by hurrgtsa, August 9th, 2016 05:53 PM
    3 Pages
    1 2 3
    • Replies: 56
    • Views: 15,455
    August 6th, 2017, 06:01 PM Go to last post
  12. Losing weight

    Started by ahmed.nabil.elshafei, February 20th, 2015 01:52 PM
    • Replies: 9
    • Views: 8,586
    June 8th, 2017, 01:49 AM Go to last post
  13. 2015-2016 Competitive workouts (Alpharetta & Roswell, GA)

    Started by hurrgtsa, June 4th, 2017 08:51 PM
    2 Pages
    1 2
    • Replies: 31
    • Views: 1,984
    June 4th, 2017, 09:44 PM Go to last post
  14. Breath issues

    Started by argonfusion, May 9th, 2017 05:50 AM
    • Replies: 1
    • Views: 1,032
    May 11th, 2017, 01:01 PM Go to last post
  15. 500 freestyle help

    Started by dankdude65, March 13th, 2017 08:24 AM
    • Replies: 10
    • Views: 2,242
    March 22nd, 2017, 11:07 AM Go to last post
  16. Question Trying to become a state level swimmer in about a year

    Started by branstenwilson, January 29th, 2017 01:22 PM
    • Replies: 1
    • Views: 1,616
    January 30th, 2017, 05:59 PM Go to last post
  17. Smile Week #1: Capacity (FR+IM); Total Volume: 16,000

    Started by emmahumbert, January 6th, 2017 10:07 AM
    • Replies: 1
    • Views: 1,728
    January 8th, 2017, 02:44 AM Go to last post
    • Replies: 0
    • Views: 1,891
    January 2nd, 2017, 04:49 PM Go to last post
  18. "On The Twelfth Day of Christmas..."

    Started by PYB, December 23rd, 2016 06:12 PM
    • Replies: 0
    • Views: 1,531
    December 23rd, 2016, 06:12 PM Go to last post
  19. Swimming for muscle mass

    Started by NicerDicer, November 22nd, 2016 01:27 PM
    • Replies: 6
    • Views: 3,138
    November 25th, 2016, 10:11 AM Go to last post
  20. Any 30 minute workouts?

    Started by kgoudreau, November 19th, 2016 06:50 PM
    30 minute workout ideas
    • Replies: 1
    • Views: 2,479
    November 20th, 2016, 01:17 PM Go to last post
  21. benefits of having a "workout group"

    Started by 5150 Swimmer, November 7th, 2016 04:35 PM
    • Replies: 0
    • Views: 1,627
    November 7th, 2016, 04:35 PM Go to last post
  22. Lightbulb Kick Only Workouts: Ideas Needed!

    Started by m2tall2, July 16th, 2015 04:57 PM
    kick, workout
    • Replies: 5
    • Views: 3,857
    October 19th, 2016, 12:32 AM Go to last post
  23. How to get back into training?

    Started by Elizabeth Gaisford, February 28th, 2015 10:05 PM
    • Replies: 10
    • Views: 5,176
    September 28th, 2016, 06:30 AM Go to last post
  24. USAS 2016 Workout

    Started by Timswim, September 24th, 2016 10:04 AM
    • Replies: 0
    • Views: 2,281
    September 24th, 2016, 10:04 AM Go to last post

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