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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: 948
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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: 203
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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: 204
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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: 204
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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: 155
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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: 204
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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. Moved: October 30 - November 3

    Started by shoftiezer, October 27th, 2017 05:07 PM
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  2. Week 37 September 10-16, 2017 Stroke and IM

    Started by alevasseur, September 15th, 2017 08:31 PM
    • Replies: 0
    • Views: 5,366
    September 15th, 2017, 08:31 PM Go to last post
  3. Workouts for beginners, intermediate, and advanced!

    Started by kelebek, September 2nd, 2017 11:52 PM
    • Replies: 0
    • Views: 6,078
    September 2nd, 2017, 11:52 PM Go to last post
  4. A simple program to improve my skills

    Started by krisos, August 9th, 2017 12:34 PM
    • Replies: 0
    • Views: 4,587
    August 9th, 2017, 12:34 PM Go to last post
  5. Breath issues

    Started by argonfusion, May 9th, 2017 05:50 AM
    • Replies: 1
    • Views: 5,079
    May 11th, 2017, 01:01 PM Go to last post
  6. 500 freestyle help

    Started by dankdude65, March 13th, 2017 08:24 AM
    • Replies: 10
    • Views: 7,148
    March 22nd, 2017, 11:07 AM Go to last post
  7. Question Trying to become a state level swimmer in about a year

    Started by branstenwilson, January 29th, 2017 01:22 PM
    • Replies: 1
    • Views: 4,933
    January 30th, 2017, 05:59 PM Go to last post
  8. Smile Week #1: Capacity (FR+IM); Total Volume: 16,000

    Started by emmahumbert, January 6th, 2017 10:07 AM
    • Replies: 1
    • Views: 3,863
    January 8th, 2017, 02:44 AM Go to last post
    • Replies: 0
    • Views: 3,856
    January 2nd, 2017, 04:49 PM Go to last post
  9. "On The Twelfth Day of Christmas..."

    Started by PYB, December 23rd, 2016 06:12 PM
    • Replies: 0
    • Views: 3,152
    December 23rd, 2016, 06:12 PM Go to last post
  10. Any 30 minute workouts?

    Started by kgoudreau, November 19th, 2016 06:50 PM
    30 minute workout ideas
    • Replies: 1
    • Views: 3,382
    November 20th, 2016, 01:17 PM Go to last post
  11. benefits of having a "workout group"

    Started by 5150 Swimmer, November 7th, 2016 04:35 PM
    • Replies: 0
    • Views: 2,193
    November 7th, 2016, 04:35 PM Go to last post
  12. Lightbulb Kick Only Workouts: Ideas Needed!

    Started by m2tall2, July 16th, 2015 04:57 PM
    kick, workout
    • Replies: 5
    • Views: 4,763
    October 19th, 2016, 12:32 AM Go to last post
  13. How to get back into training?

    Started by Elizabeth Gaisford, February 28th, 2015 10:05 PM
    • Replies: 10
    • Views: 6,232
    September 28th, 2016, 06:30 AM Go to last post
  14. USAS 2016 Workout

    Started by Timswim, September 24th, 2016 10:04 AM
    • Replies: 0
    • Views: 2,793
    September 24th, 2016, 10:04 AM Go to last post
  15. Workouts - freestyle + some IM

    Started by hurrgtsa, October 21st, 2015 09:12 PM
    7 Pages
    1 2 3 4 5 ... 7
    • Replies: 134
    • Views: 33,621
    July 29th, 2016, 03:42 PM Go to last post
  16. One Hour Workouts

    Started by Timswim, March 16th, 2016 01:53 PM
    • Replies: 1
    • Views: 5,884
    May 25th, 2016, 02:44 AM Go to last post
  17. Open Water Training

    Started by Tim1965, May 8th, 2016 10:27 AM
    • Replies: 2
    • Views: 4,212
    May 11th, 2016, 12:16 PM Go to last post
  18. Dryland Workouts

    Started by Katelynn Young, May 5th, 2016 11:27 AM
    • Replies: 1
    • Views: 4,401
    May 5th, 2016, 11:53 AM Go to last post
  19. Workouts for Prone Paddleboarders

    Started by carverps, May 4th, 2016 07:56 PM
    • Replies: 0
    • Views: 3,566
    May 4th, 2016, 07:56 PM Go to last post
  20. 10 seconds rest + all the distances

    Started by orca1946, March 22nd, 2016 08:31 PM
    • Replies: 0
    • Views: 3,061
    March 22nd, 2016, 08:31 PM Go to last post
  21. One Hour Workouts

    Started by Timswim, February 5th, 2016 02:54 PM
    • Replies: 0
    • Views: 4,497
    February 5th, 2016, 02:54 PM Go to last post
  22. One Hour Workouts

    Started by Timswim, February 5th, 2016 02:50 PM
    • Replies: 0
    • Views: 3,771
    February 5th, 2016, 02:50 PM Go to last post
  23. Get a Life

    Started by Drift, February 3rd, 2016 04:48 PM
    • Replies: 0
    • Views: 3,227
    February 3rd, 2016, 04:48 PM Go to last post
  24. XMAS WORKOUT

    Started by Havlik, December 24th, 2015 11:21 AM
    • Replies: 0
    • Views: 3,429
    December 24th, 2015, 11:21 AM Go to last post

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