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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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  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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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. One Hour Workouts

    Started by Timswim, February 17th, 2015 03:22 PM
    • Replies: 0
    • Views: 1,287
    February 17th, 2015, 03:22 PM Go to last post
  2. Moved: January 1 – 11, 2015

    Started by shoftiezer, January 5th, 2015 04:38 PM
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  3. New Year's Swim Practice

    Started by amj119, December 30th, 2014 10:24 AM
    new year's practice
    • Replies: 0
    • Views: 1,406
    December 30th, 2014, 10:24 AM Go to last post
  4. Dec 14-20, 2014 Race practice and prepartation

    Started by alevasseur, December 12th, 2014 05:06 PM
    • Replies: 0
    • Views: 2,694
    December 12th, 2014, 05:06 PM Go to last post
  5. Novice Workout needed (1hr or around 1500 yards)

    Started by ShelleyWood, November 30th, 2014 09:07 PM
    • Replies: 2
    • Views: 1,578
    November 30th, 2014, 10:13 PM Go to last post
  6. Easier Access to Discussion Forums

    Started by amj119, November 24th, 2014 03:59 PM
    • Replies: 4
    • Views: 1,569
    November 27th, 2014, 12:13 PM Go to last post
  7. Swim and Gym

    Started by makzihan, September 10th, 2014 03:27 AM
    • Replies: 4
    • Views: 2,851
    November 25th, 2014, 11:19 AM Go to last post
  8. 50 50's on :50?

    Started by swimmerb212, August 30th, 2012 08:19 AM
    • Replies: 16
    • Views: 7,894
    November 24th, 2014, 03:52 PM Go to last post
  9. Shiela Taromina's Swim Speed Workouts

    Started by swimsmar, May 22nd, 2014 02:47 PM
    doggy paddly, speed, taromina
    • Replies: 8
    • Views: 3,750
    November 14th, 2014, 10:42 AM Go to last post
  10. Experienced swimmer - but how do I get started?

    Started by SherylW, November 4th, 2014 12:58 AM
    • Replies: 4
    • Views: 1,579
    November 10th, 2014, 10:01 PM Go to last post
  11. must find open water swimmers in my new area!

    Started by eaa7, November 6th, 2014 01:36 PM
    • Replies: 0
    • Views: 922
    November 6th, 2014, 01:36 PM Go to last post
  12. Sharing a Fine Masters / Multi-Sport Swim Session

    Started by coachkopie, October 28th, 2014 08:23 AM
    • Replies: 0
    • Views: 3,332
    October 28th, 2014, 08:23 AM Go to last post
  13. Spooky Halloween Workout Suggestions

    Started by Fozzie, October 29th, 2008 12:12 PM
    • Replies: 7
    • Views: 8,425
    October 22nd, 2014, 08:53 AM Go to last post
  14. Workout Blogs

    Started by paulkmcmahon, July 13th, 2014 07:39 AM
    • Replies: 2
    • Views: 2,050
    July 21st, 2014, 04:39 PM Go to last post
  15. Week #38 - Endurance Week #5 (Start Sep 16th)

    Started by pwb, September 16th, 2013 12:28 AM
    • Replies: 2
    • Views: 4,311
    May 17th, 2014, 10:42 PM Go to last post
  16. One Hour Workouts

    Started by Timswim, November 11th, 2013 11:19 PM
    • Replies: 1
    • Views: 2,867
    May 17th, 2014, 10:39 AM Go to last post
  17. Fresnoid's Freestyle Fiesta

    Started by Fresnoid, February 24th, 2012 11:19 PM
    2 Pages
    1 2
    • Replies: 26
    • Views: 9,850
    April 17th, 2014, 12:31 AM Go to last post
  18. Free workout generator

    Started by MMass, April 13th, 2014 07:51 PM
    • Replies: 0
    • Views: 1,868
    April 13th, 2014, 07:51 PM Go to last post
    • Replies: 0
    • Views: 1,665
    April 11th, 2014, 08:43 AM Go to last post
  19. Week #12: 3/17/2014 - 3/23/2014

    Started by hugger, March 16th, 2014 06:19 PM
    • Replies: 0
    • Views: 1,285
    March 16th, 2014, 06:19 PM Go to last post
  20. New Swimmer.

    Started by Stan B., June 8th, 2013 12:30 PM
    • Replies: 3
    • Views: 2,412
    February 28th, 2014, 08:59 AM Go to last post
  21. One Hour Workouts

    Started by Timswim, February 3rd, 2014 03:30 PM
    • Replies: 0
    • Views: 1,760
    February 3rd, 2014, 03:30 PM Go to last post
  22. One Hour Workouts

    Started by Timswim, February 3rd, 2014 03:29 PM
    • Replies: 0
    • Views: 1,450
    February 3rd, 2014, 03:29 PM Go to last post
  23. One Hour Workouts

    Started by Timswim, February 3rd, 2014 03:27 PM
    • Replies: 0
    • Views: 1,255
    February 3rd, 2014, 03:27 PM Go to last post
  24. One Hour Workouts

    Started by Timswim, February 3rd, 2014 03:26 PM
    • Replies: 0
    • Views: 1,265
    February 3rd, 2014, 03:26 PM Go to last post

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