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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. How to get back into training?

    Started by Elizabeth Gaisford, February 28th, 2015 09:05 PM
    • Replies: 8
    • Views: 2,055
    March 9th, 2015, 02:15 AM Go to last post
  2. One Hour Workouts

    Started by Timswim, February 17th, 2015 03:24 PM
    • Replies: 0
    • Views: 1,973
    February 17th, 2015, 03:24 PM Go to last post
  3. One Hour Workouts

    Started by Timswim, February 17th, 2015 03:22 PM
    • Replies: 0
    • Views: 1,449
    February 17th, 2015, 03:22 PM Go to last post
  4. One Hour Workouts

    Started by Timswim, February 17th, 2015 03:22 PM
    • Replies: 0
    • Views: 1,356
    February 17th, 2015, 03:22 PM Go to last post
  5. Moved: January 1 – 11, 2015

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

    Started by amj119, December 30th, 2014 10:24 AM
    new year's practice
    • Replies: 0
    • Views: 1,461
    December 30th, 2014, 10:24 AM Go to last post
  7. Dec 14-20, 2014 Race practice and prepartation

    Started by alevasseur, December 12th, 2014 05:06 PM
    • Replies: 0
    • Views: 2,760
    December 12th, 2014, 05:06 PM Go to last post
  8. Novice Workout needed (1hr or around 1500 yards)

    Started by ShelleyWood, November 30th, 2014 09:07 PM
    • Replies: 2
    • Views: 1,659
    November 30th, 2014, 10:13 PM Go to last post
  9. Easier Access to Discussion Forums

    Started by amj119, November 24th, 2014 03:59 PM
    • Replies: 4
    • Views: 1,616
    November 27th, 2014, 12:13 PM Go to last post
  10. Swim and Gym

    Started by makzihan, September 10th, 2014 03:27 AM
    • Replies: 4
    • Views: 2,953
    November 25th, 2014, 11:19 AM Go to last post
  11. 50 50's on :50?

    Started by swimmerb212, August 30th, 2012 08:19 AM
    • Replies: 16
    • Views: 8,136
    November 24th, 2014, 03:52 PM Go to last post
  12. Shiela Taromina's Swim Speed Workouts

    Started by swimsmar, May 22nd, 2014 02:47 PM
    doggy paddly, speed, taromina
    • Replies: 8
    • Views: 3,894
    November 14th, 2014, 10:42 AM Go to last post
  13. Experienced swimmer - but how do I get started?

    Started by SherylW, November 4th, 2014 12:58 AM
    • Replies: 4
    • Views: 1,642
    November 10th, 2014, 10:01 PM Go to last post
  14. must find open water swimmers in my new area!

    Started by eaa7, November 6th, 2014 01:36 PM
    • Replies: 0
    • Views: 939
    November 6th, 2014, 01:36 PM Go to last post
  15. Sharing a Fine Masters / Multi-Sport Swim Session

    Started by coachkopie, October 28th, 2014 08:23 AM
    • Replies: 0
    • Views: 3,348
    October 28th, 2014, 08:23 AM Go to last post
  16. Spooky Halloween Workout Suggestions

    Started by Fozzie, October 29th, 2008 12:12 PM
    • Replies: 7
    • Views: 8,593
    October 22nd, 2014, 08:53 AM Go to last post
  17. Workout Blogs

    Started by paulkmcmahon, July 13th, 2014 07:39 AM
    • Replies: 2
    • Views: 2,157
    July 21st, 2014, 04:39 PM Go to last post
  18. Week #38 - Endurance Week #5 (Start Sep 16th)

    Started by pwb, September 16th, 2013 12:28 AM
    • Replies: 2
    • Views: 4,364
    May 17th, 2014, 10:42 PM Go to last post
  19. One Hour Workouts

    Started by Timswim, November 11th, 2013 11:19 PM
    • Replies: 1
    • Views: 2,961
    May 17th, 2014, 10:39 AM Go to last post
  20. Fresnoid's Freestyle Fiesta

    Started by Fresnoid, February 24th, 2012 11:19 PM
    2 Pages
    1 2
    • Replies: 26
    • Views: 10,063
    April 17th, 2014, 12:31 AM Go to last post
  21. Free workout generator

    Started by MMass, April 13th, 2014 07:51 PM
    • Replies: 0
    • Views: 1,923
    April 13th, 2014, 07:51 PM Go to last post
    • Replies: 0
    • Views: 1,708
    April 11th, 2014, 08:43 AM Go to last post
  22. Week #12: 3/17/2014 - 3/23/2014

    Started by hugger, March 16th, 2014 06:19 PM
    • Replies: 0
    • Views: 1,340
    March 16th, 2014, 06:19 PM Go to last post
  23. New Swimmer.

    Started by Stan B., June 8th, 2013 12:30 PM
    • Replies: 3
    • Views: 2,493
    February 28th, 2014, 08:59 AM Go to last post
  24. One Hour Workouts

    Started by Timswim, February 3rd, 2014 03:30 PM
    • Replies: 0
    • Views: 1,847
    February 3rd, 2014, 03:30 PM Go to last post

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