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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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    • Threads: 39
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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: 40
    • Posts: 51
  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: 41
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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. 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: 174,499
    November 5th, 2015, 03:15 AM Go to last post
  2. Fun, and Fast

    Started by JMiller, October 2nd, 2007 01:06 PM
    34 Pages
    1 2 3 4 5 ... 34
    • Replies: 678
    • Views: 179,542
    April 11th, 2015, 12:57 AM Go to last post
  3. 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: 188,530
    August 31st, 2016, 12:14 PM Go to last post
  4. What do YOU need to do to have a major swimming breakthrough?"

    Started by ande, February 24th, 2005 10:08 AM
    13 Pages
    1 2 3 4 5 ... 13
    • Replies: 254
    • Views: 94,125
    July 15th, 2011, 03:57 PM Go to last post
  5. Workouts - freestyle + some IM

    Started by hurrgtsa, October 21st, 2015 08:12 PM
    7 Pages
    1 2 3 4 5 ... 7
    • Replies: 134
    • Views: 13,927
    July 29th, 2016, 02:42 PM Go to last post
  6. Smile 50+ workout

    Started by jean sterling, February 4th, 2002 07:38 PM
    5 Pages
    1 2 3 4 5
    • Replies: 90
    • Views: 24,044
    May 3rd, 2005, 10:27 PM Go to last post
  7. Poll Poll: Do you Swim non stop or do intervals and drills ?

    Started by Gareth Eckley, October 13th, 2003 05:55 AM
    5 Pages
    1 2 3 4 5
    • Replies: 88
    • Views: 55,289
    March 12th, 2007, 11:28 AM Go to last post
  8. A sprint experiment

    Started by gaash, August 8th, 2011 10:38 AM
    4 Pages
    1 2 3 4
    • Replies: 75
    • Views: 10,956
    August 18th, 2011, 07:48 PM Go to last post
  9. Request for LONG distance training (?)

    Started by Leonard Jansen, January 9th, 2004 03:51 PM
    4 Pages
    1 2 3 4
    • Replies: 65
    • Views: 14,914
    September 13th, 2008, 06:51 PM Go to last post
  10. Speed Zone

    Started by ehoch, December 11th, 2008 01:38 PM
    4 Pages
    1 2 3 4
    • Replies: 61
    • Views: 19,197
    May 10th, 2010, 09:22 AM Go to last post
  11. Intermediate Swimming Workouts - By Andy

    Started by Typhoons Coach, December 3rd, 2008 10:10 AM
    3 Pages
    1 2 3
    swim, swim workouts, swimming, swimming workouts, workouts
    • Replies: 51
    • Views: 58,715
    June 10th, 2009, 07:23 AM Go to last post
  12. shortest swimmers out there

    Started by cinc3100, August 20th, 2003 01:04 AM
    3 Pages
    1 2 3
    • Replies: 50
    • Views: 22,070
    May 11th, 2012, 04:56 PM Go to last post
  13. Question Workouts to improve breaststroke sprints

    Started by Matthias, December 22nd, 2004 09:59 AM
    3 Pages
    1 2 3
    • Replies: 44
    • Views: 37,461
    January 4th, 2006, 12:20 AM Go to last post
  14. Lightbulb Michael Phelps Workout

    Started by jstom, March 28th, 2007 12:06 AM
    3 Pages
    1 2 3
    • Replies: 44
    • Views: 90,314
    October 31st, 2009, 08:15 AM Go to last post
  15. Well, that's a bit of a shame...

    Started by Slid, January 16th, 2009 08:02 AM
    2 Pages
    1 2
    • Replies: 34
    • Views: 4,411
    February 3rd, 2009, 08:28 AM Go to last post
  16. Favorite Set 1200-2000

    Started by lefty, January 21st, 2004 05:50 PM
    2 Pages
    1 2
    • Replies: 33
    • Views: 5,370
    January 27th, 2004, 02:48 PM Go to last post
  17. HEY COACHES! How about a little consistency?

    Started by Michael Heather, July 14th, 2005 01:23 AM
    2 Pages
    1 2
    • Replies: 33
    • Views: 5,929
    August 11th, 2005, 04:17 PM Go to last post
  18. Here's a Doozy

    Started by CreamPuff, April 18th, 2008 12:46 PM
    2 Pages
    1 2
    • Replies: 31
    • Views: 5,093
    June 19th, 2008, 06:21 PM Go to last post
  19. your favorite swim coach of all time and why.

    Started by Peter Cruise, July 20th, 2005 03:47 PM
    2 Pages
    1 2
    • Replies: 29
    • Views: 13,704
    June 20th, 2008, 01:45 PM Go to last post
  20. I need a great!! speed workout.

    Started by 69gscal, April 27th, 2005 10:19 PM
    2 Pages
    1 2
    • Replies: 28
    • Views: 16,327
    May 23rd, 2006, 06:16 PM Go to last post
  21. legendary workout sets....

    Started by eugene_kim, October 21st, 2004 09:23 PM
    2 Pages
    1 2
    • Replies: 27
    • Views: 15,632
    June 20th, 2008, 10:51 AM Go to last post
  22. Angry Extreme Headaches While Swimming

    Started by all3girl, January 22nd, 2004 02:31 PM
    2 Pages
    1 2
    • Replies: 26
    • Views: 33,136
    January 19th, 2013, 06:05 PM Go to last post
  23. How to keep my printed workout sheets dry?

    Started by rmw1102, September 29th, 2011 10:33 PM
    2 Pages
    1 2
    • Replies: 26
    • Views: 6,462
    January 13th, 2012, 02:57 PM Go to last post
  24. Fresnoid's Freestyle Fiesta

    Started by Fresnoid, February 24th, 2012 11:19 PM
    2 Pages
    1 2
    • Replies: 26
    • Views: 10,148
    April 17th, 2014, 12:31 AM Go to last post
  25. Short axis drills?

    Started by aquatune, October 7th, 2008 02:31 PM
    2 Pages
    1 2
    • Replies: 25
    • Views: 5,329
    November 28th, 2008, 07:22 PM Go to last post

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