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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: 37
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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: 36
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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. "butter"ing my fly endurance

    Started by Seagurl51, October 19th, 2004 01:08 AM
    • Replies: 2
    • Views: 1,860
    October 19th, 2004, 05:42 PM Go to last post
  2. (Moved from General).....Training Plan Question

    Started by ralphy5555, October 23rd, 2008 01:23 PM
    • Replies: 7
    • Views: 3,075
    May 27th, 2009, 02:24 PM Go to last post
  3. 1 hour workouts

    Started by Nette, October 26th, 2005 09:51 PM
    • Replies: 4
    • Views: 17,703
    December 9th, 2010, 09:37 PM Go to last post
  4. Talking 1 mile workouts?

    Started by Marcy82, October 13th, 2003 08:31 PM
    • Replies: 2
    • Views: 2,985
    October 14th, 2003, 04:59 PM Go to last post
  5. 10 seconds rest + all the distances

    Started by orca1946, March 22nd, 2016 07:31 PM
    • Replies: 0
    • Views: 487
    March 22nd, 2016, 07:31 PM Go to last post
  6. 100 meter workout

    Started by sopas, August 9th, 2005 07:14 PM
    • Replies: 3
    • Views: 4,412
    August 21st, 2005, 09:27 PM Go to last post
  7. 100 x 100 New Year Set

    Started by Lump, December 27th, 2009 09:19 PM
    • Replies: 17
    • Views: 5,831
    January 13th, 2010, 09:11 PM Go to last post
  8. Smile 10K training program

    Started by lochnessie, February 12th, 2008 10:58 PM
    • Replies: 0
    • Views: 3,414
    February 12th, 2008, 10:58 PM Go to last post
  9. 10km workouts

    Started by cantwait4bike, March 16th, 2010 03:19 PM
    • Replies: 0
    • Views: 2,084
    March 16th, 2010, 03:19 PM Go to last post
  10. Question 12 Week Summer Training Program

    Started by Amman, March 7th, 2004 05:13 AM
    • Replies: 4
    • Views: 4,470
    April 16th, 2004, 11:26 AM Go to last post
  11. 2 months to get back in shape!

    Started by mystiek, July 7th, 2008 03:34 PM
    • Replies: 0
    • Views: 2,769
    July 7th, 2008, 03:34 PM Go to last post
  12. Exclamation 20 yard pool

    Started by bwassul, July 3rd, 2002 10:54 AM
    • Replies: 8
    • Views: 8,020
    October 8th, 2002, 02:29 PM Go to last post
  13. 200 backstroke sets

    Started by rsrfish22, May 16th, 2010 03:10 PM
    backstroke
    • Replies: 2
    • Views: 3,885
    May 17th, 2010, 06:31 PM Go to last post
  14. 200 Breaststroke

    Started by SwimStud, December 8th, 2006 10:48 AM
    • Replies: 19
    • Views: 8,122
    December 14th, 2006, 04:37 PM Go to last post
  15. 2000m OW, 03/08/2008

    Started by maori, May 13th, 2008 02:54 AM
    • Replies: 6
    • Views: 2,213
    May 22nd, 2008, 02:37 AM Go to last post
  16. 2011 USMS LCM Nationals Registration

    Started by jessman131, April 21st, 2011 03:07 PM
    • Replies: 3
    • Views: 2,903
    September 7th, 2011, 05:39 PM Go to last post
  17. 2016-2017 Competitive workouts (Roswell, GA)

    Started by hurrgtsa, August 9th, 2016 04:53 PM
    • Replies: 4
    • Views: 581
    August 29th, 2016, 07:01 PM Go to last post
  18. Lightbulb 3 weeks to train for the 1 Hour Swim: Part 1

    Started by Sam Riegels, January 6th, 2010 04:55 PM
    distance, freestyle, training, workout, workouts
    • Replies: 0
    • Views: 2,383
    January 6th, 2010, 04:55 PM Go to last post
  19. Lightbulb 3 weeks to train for the 1 Hour Swim: Part 2

    Started by Sam Riegels, January 9th, 2010 04:03 PM
    distance, freestyle, train, training
    • Replies: 0
    • Views: 2,007
    January 9th, 2010, 04:03 PM Go to last post
  20. 3,000 yard lunch hour workout

    Started by Hopper, September 20th, 2007 09:36 AM
    • Replies: 17
    • Views: 13,856
    October 24th, 2007, 11:38 AM Go to last post
  21. 30-45 Minute Workouts

    Started by davidaholmberg, September 17th, 2002 06:13 AM
    • Replies: 1
    • Views: 6,221
    October 29th, 2002, 07:10 PM Go to last post
  22. 400 800 free

    Started by teeter, August 25th, 2005 01:46 PM
    • Replies: 1
    • Views: 2,470
    August 27th, 2005, 02:39 PM Go to last post
  23. 400 IM

    Started by krsIM06, March 17th, 2007 12:20 PM
    • Replies: 2
    • Views: 2,409
    March 17th, 2007, 10:09 PM Go to last post
  24. Thumbs up 4000+IM Workout 4/29/02

    Started by corey, April 29th, 2002 02:30 PM
    • Replies: 0
    • Views: 4,450
    April 29th, 2002, 02:30 PM Go to last post
  25. Question 45-55 year olds who compete

    Started by swimpastor, May 9th, 2004 10:59 PM
    • Replies: 13
    • Views: 3,201
    May 19th, 2004, 12:32 AM Go to last post

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