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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, Elizabeth'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. Dean'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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    • Threads: 854
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  3. Mark’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: 104
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  4. Coach Trey's workouts are primarily sprint-based and are easily scaled to range in intensity and distance based on ability and swimmer time availability. Coach Trey 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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    • Threads: 108
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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: 108
    • Posts: 132
  6. Shaunna'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: 107
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  7. Do you need a workout with some wiggle room for temporary or permanent mobility limitations? These workouts will help you maintain fitness and core strength through swimming. Be sure to consult your doctor about swim training after injury or with limited mobility.

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

    View archived weekly workouts from past years

  1. beginner workout help

    Started by Saucier, March 4th, 2009 12:39 PM
    • Replies: 0
    • Views: 2,458
    March 4th, 2009, 12:39 PM Go to last post
  2. Smile Training for open water swims

    Started by astanish, March 3rd, 2009 04:58 PM
    • Replies: 1
    • Views: 2,307
    March 4th, 2009, 08:27 AM Go to last post
  3. Getting under 1:00 for the 100 Yd

    Started by coachtoml, February 15th, 2009 08:13 PM
    • Replies: 15
    • Views: 4,990
    March 1st, 2009, 08:08 PM Go to last post
  4. Pull Workouts

    Started by Jocelynch, December 1st, 2008 11:24 AM
    • Replies: 4
    • Views: 4,379
    February 20th, 2009, 07:00 PM Go to last post
  5. Stagnant swimming slowing down

    Started by Cmonster, December 8th, 2008 09:36 AM
    • Replies: 4
    • Views: 2,694
    February 16th, 2009, 09:06 PM Go to last post
  6. Breaststroke Kick

    Started by jordangregory, December 3rd, 2008 10:41 PM
    • Replies: 13
    • Views: 6,612
    February 13th, 2009, 11:43 PM Go to last post
  7. New Swimmer Workouts

    Started by choo, February 13th, 2009 02:27 AM
    • Replies: 0
    • Views: 2,185
    February 13th, 2009, 02:27 AM Go to last post
  8. Work out Advice needed: Getting under 1:00.

    Started by coachtoml, December 23rd, 2008 12:30 PM
    • Replies: 12
    • Views: 3,388
    February 12th, 2009, 08:19 PM Go to last post
  9. Well, that's a bit of a shame...

    Started by Slid, January 16th, 2009 09:02 AM
    2 Pages
    1 2
    • Replies: 34
    • Views: 4,757
    February 3rd, 2009, 09:28 AM Go to last post
  10. Getting back into competitive swimming

    Started by Fry87, January 15th, 2009 06:02 PM
    • Replies: 0
    • Views: 3,099
    January 15th, 2009, 06:02 PM Go to last post
  11. Digital Current Controller

    Started by CynthiaGillis, December 31st, 2008 01:59 PM
    • Replies: 2
    • Views: 1,646
    January 8th, 2009, 11:07 AM Go to last post
    • Replies: 0
    • Views: 2,082
    January 6th, 2009, 06:55 AM Go to last post
  12. I could use some direction

    Started by heythorp, November 13th, 2008 02:05 PM
    2 Pages
    1 2
    • Replies: 21
    • Views: 4,080
    January 3rd, 2009, 12:16 PM Go to last post
  13. Online Coaching Program Application Available

    Started by matysekj, December 5th, 2008 08:13 PM
    • Replies: 1
    • Views: 1,882
    December 22nd, 2008, 12:03 PM Go to last post
    • Replies: 15
    • Views: 6,792
    December 11th, 2008, 10:07 AM Go to last post
    • Replies: 0
    • Views: 2,592
    December 9th, 2008, 03:57 PM Go to last post
  14. Ripped Off & Remixed

    Started by pwb, November 19th, 2008 01:37 PM
    • Replies: 4
    • Views: 2,144
    December 8th, 2008, 11:12 PM Go to last post
  15. Former competitive swimmer, needs lots of help

    Started by _Josh, December 2nd, 2008 04:04 AM
    • Replies: 4
    • Views: 6,379
    December 3rd, 2008, 09:59 AM Go to last post
  16. Dolphin Kick improvement

    Started by mykl, November 26th, 2008 05:29 PM
    • Replies: 6
    • Views: 9,401
    December 3rd, 2008, 08:03 AM Go to last post
    • Replies: 0
    • Views: 1,761
    December 2nd, 2008, 01:02 AM Go to last post
  17. Do i have to rotate my hips during pulling sets?

    Started by DFcoyoacan, September 9th, 2008 01:54 AM
    • Replies: 3
    • Views: 2,547
    November 28th, 2008, 08:26 PM Go to last post
  18. Using a pull buoy: helpful or damaging to technique??

    Started by DFcoyoacan, October 7th, 2008 01:14 PM
    • Replies: 3
    • Views: 4,963
    November 28th, 2008, 08:25 PM Go to last post
  19. Short axis drills?

    Started by aquatune, October 7th, 2008 03:31 PM
    2 Pages
    1 2
    • Replies: 25
    • Views: 6,361
    November 28th, 2008, 08:22 PM Go to last post
  20. Exclamation New FREE workouts database online

    Started by coachnate, April 25th, 2008 06:22 PM
    2 Pages
    1 2
    • Replies: 21
    • Views: 13,233
    November 26th, 2008, 09:34 AM Go to last post
  21. Question Beginner workout for a boxing wanna-be with weight issues

    Started by hazeleyedg33k, November 20th, 2008 01:02 PM
    • Replies: 2
    • Views: 2,337
    November 21st, 2008, 09:30 AM Go to last post

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