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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: 936
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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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  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: 192
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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: 191
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  6. Suzy'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: 147
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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: 190
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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. Workouts for beginners, intermediate, and advanced!

    Started by kelebek, September 2nd, 2017 10:52 PM
    • Replies: 0
    • Views: 5,786
    September 2nd, 2017, 10:52 PM Go to last post
  2. A simple program to improve my skills

    Started by krisos, August 9th, 2017 11:34 AM
    • Replies: 0
    • Views: 4,379
    August 9th, 2017, 11:34 AM Go to last post
  3. Breath issues

    Started by argonfusion, May 9th, 2017 04:50 AM
    • Replies: 1
    • Views: 4,852
    May 11th, 2017, 12:01 PM Go to last post
  4. 500 freestyle help

    Started by dankdude65, March 13th, 2017 07:24 AM
    • Replies: 10
    • Views: 6,738
    March 22nd, 2017, 10:07 AM Go to last post
  5. Question Trying to become a state level swimmer in about a year

    Started by branstenwilson, January 29th, 2017 12:22 PM
    • Replies: 1
    • Views: 4,746
    January 30th, 2017, 04:59 PM Go to last post
  6. Smile Week #1: Capacity (FR+IM); Total Volume: 16,000

    Started by emmahumbert, January 6th, 2017 09:07 AM
    • Replies: 1
    • Views: 3,725
    January 8th, 2017, 01:44 AM Go to last post
    • Replies: 0
    • Views: 3,723
    January 2nd, 2017, 03:49 PM Go to last post
  7. "On The Twelfth Day of Christmas..."

    Started by PYB, December 23rd, 2016 05:12 PM
    • Replies: 0
    • Views: 3,036
    December 23rd, 2016, 05:12 PM Go to last post
  8. Any 30 minute workouts?

    Started by kgoudreau, November 19th, 2016 05:50 PM
    30 minute workout ideas
    • Replies: 1
    • Views: 3,239
    November 20th, 2016, 12:17 PM Go to last post
  9. benefits of having a "workout group"

    Started by 5150 Swimmer, November 7th, 2016 03:35 PM
    • Replies: 0
    • Views: 2,116
    November 7th, 2016, 03:35 PM Go to last post
  10. Lightbulb Kick Only Workouts: Ideas Needed!

    Started by m2tall2, July 16th, 2015 03:57 PM
    kick, workout
    • Replies: 5
    • Views: 4,582
    October 18th, 2016, 11:32 PM Go to last post
  11. How to get back into training?

    Started by Elizabeth Gaisford, February 28th, 2015 09:05 PM
    • Replies: 10
    • Views: 6,041
    September 28th, 2016, 05:30 AM Go to last post
  12. USAS 2016 Workout

    Started by Timswim, September 24th, 2016 09:04 AM
    • Replies: 0
    • Views: 2,713
    September 24th, 2016, 09:04 AM Go to last post
  13. Workouts - freestyle + some IM

    Started by hurrgtsa, October 21st, 2015 08:12 PM
    7 Pages
    1 2 3 4 5 ... 7
    • Replies: 134
    • Views: 32,059
    July 29th, 2016, 02:42 PM Go to last post
  14. One Hour Workouts

    Started by Timswim, March 16th, 2016 12:53 PM
    • Replies: 1
    • Views: 5,749
    May 25th, 2016, 01:44 AM Go to last post
  15. Open Water Training

    Started by Tim1965, May 8th, 2016 09:27 AM
    • Replies: 2
    • Views: 4,081
    May 11th, 2016, 11:16 AM Go to last post
  16. Dryland Workouts

    Started by Katelynn Young, May 5th, 2016 10:27 AM
    • Replies: 1
    • Views: 4,275
    May 5th, 2016, 10:53 AM Go to last post
  17. Workouts for Prone Paddleboarders

    Started by carverps, May 4th, 2016 06:56 PM
    • Replies: 0
    • Views: 3,466
    May 4th, 2016, 06:56 PM Go to last post
  18. 10 seconds rest + all the distances

    Started by orca1946, March 22nd, 2016 07:31 PM
    • Replies: 0
    • Views: 2,976
    March 22nd, 2016, 07:31 PM Go to last post
  19. One Hour Workouts

    Started by Timswim, February 5th, 2016 01:54 PM
    • Replies: 0
    • Views: 4,367
    February 5th, 2016, 01:54 PM Go to last post
  20. One Hour Workouts

    Started by Timswim, February 5th, 2016 01:50 PM
    • Replies: 0
    • Views: 3,611
    February 5th, 2016, 01:50 PM Go to last post
  21. Get a Life

    Started by Drift, February 3rd, 2016 03:48 PM
    • Replies: 0
    • Views: 3,090
    February 3rd, 2016, 03:48 PM Go to last post
  22. XMAS WORKOUT

    Started by Havlik, December 24th, 2015 10:21 AM
    • Replies: 0
    • Views: 3,278
    December 24th, 2015, 10:21 AM Go to last post
  23. Week #50 - Keep on Cranking (Start Dec 14th)

    Started by pwb, December 12th, 2015 03:25 PM
    • Replies: 0
    • Views: 2,921
    December 12th, 2015, 03:25 PM Go to last post
  24. December 6-12, 2015 High Intensity Workouts

    Started by alevasseur, December 4th, 2015 10:13 AM
    • Replies: 0
    • Views: 3,333
    December 4th, 2015, 10:13 AM Go to last post

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