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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. Smile Workout in hotel pool?????

    Started by jrl41139, March 16th, 2003 04:50 PM
    • Replies: 9
    • Views: 4,620
    July 9th, 2003, 10:10 AM Go to last post
  2. Question triathlon

    Started by lhanson232, March 20th, 2003 05:03 PM
    • Replies: 17
    • Views: 6,264
    July 4th, 2003, 12:04 PM Go to last post
  3. Vacation swimming

    Started by pink81pegasus, July 2nd, 2003 03:14 PM
    • Replies: 0
    • Views: 1,768
    July 2nd, 2003, 03:14 PM Go to last post
  4. the zen mile

    Started by amber pigman, December 20th, 2002 08:00 PM
    • Replies: 5
    • Views: 4,504
    June 23rd, 2003, 08:47 PM Go to last post
  5. Angry Kicking!

    Started by ultrunner, June 13th, 2003 12:51 PM
    • Replies: 5
    • Views: 2,688
    June 20th, 2003, 08:53 AM Go to last post
  6. Question Any Workout Advice For A Soon To Be Lifeguard

    Started by LIFEGUARD/EMT, January 4th, 2003 03:57 PM
    • Replies: 5
    • Views: 4,998
    June 18th, 2003, 02:58 PM Go to last post
  7. Drills

    Started by balzac06, June 17th, 2003 02:49 PM
    • Replies: 0
    • Views: 2,361
    June 17th, 2003, 02:49 PM Go to last post
  8. Time Constrained workout

    Started by Jim Allen, June 11th, 2003 01:11 PM
    • Replies: 3
    • Views: 2,460
    June 11th, 2003, 06:14 PM Go to last post
  9. A fun IM set

    Started by Tom McCabe, December 5th, 2002 08:23 PM
    • Replies: 2
    • Views: 3,480
    May 22nd, 2003, 10:41 PM Go to last post
  10. Question Internals

    Started by JMB, March 7th, 2003 11:03 AM
    • Replies: 13
    • Views: 2,911
    May 13th, 2003, 09:57 PM Go to last post
  11. Pace clock motivation

    Started by Dog_paddle, April 22nd, 2003 01:16 AM
    • Replies: 4
    • Views: 2,724
    May 12th, 2003, 04:11 PM Go to last post
  12. Unhappy Training for open water...

    Started by eliana2003, April 27th, 2003 06:57 PM
    • Replies: 2
    • Views: 2,426
    April 29th, 2003, 02:46 PM Go to last post
  13. Cool My Workout and need for Advice!

    Started by Shureswim, April 23rd, 2003 03:00 AM
    • Replies: 6
    • Views: 2,561
    April 28th, 2003, 03:41 PM Go to last post
  14. Pulling

    Started by gull, March 31st, 2003 05:11 AM
    • Replies: 8
    • Views: 3,591
    April 27th, 2003, 11:18 PM Go to last post
  15. off season training

    Started by maveric29, April 26th, 2003 02:37 AM
    • Replies: 2
    • Views: 2,123
    April 27th, 2003, 03:50 PM Go to last post
  16. Workouts to Build Muscle

    Started by SwimNewbie, April 21st, 2003 03:36 AM
    • Replies: 2
    • Views: 5,966
    April 24th, 2003, 12:00 PM Go to last post
  17. work outs for a non-racer

    Started by albertino, May 16th, 2002 12:57 PM
    • Replies: 12
    • Views: 5,698
    April 21st, 2003, 09:54 PM Go to last post
  18. Pool Jogging

    Started by Newbie, April 10th, 2003 04:01 PM
    • Replies: 1
    • Views: 2,247
    April 11th, 2003, 11:00 AM Go to last post
  19. Need help getting started

    Started by Newbie, April 3rd, 2003 07:59 PM
    • Replies: 1
    • Views: 2,434
    April 3rd, 2003, 08:35 PM Go to last post
  20. Endurance Workouts for a Runner

    Started by Pre1321, February 11th, 2003 08:27 PM
    • Replies: 6
    • Views: 5,466
    March 30th, 2003, 10:44 PM Go to last post
  21. Lightbulb Sprint workout idea

    Started by elletee, March 1st, 2003 01:35 AM
    • Replies: 2
    • Views: 6,324
    March 18th, 2003, 09:40 AM Go to last post
  22. workout suggestions?

    Started by Michael Rutledge, December 20th, 2002 10:52 AM
    • Replies: 1
    • Views: 3,239
    March 17th, 2003, 09:17 PM Go to last post
  23. Need ways to build up to 100 Fly

    Started by landrews, February 27th, 2003 12:16 PM
    • Replies: 8
    • Views: 2,799
    March 4th, 2003, 01:01 PM Go to last post
  24. Practices: Feb 10 - 15

    Started by Windrath, February 10th, 2003 11:35 AM
    • Replies: 0
    • Views: 2,631
    February 10th, 2003, 11:35 AM Go to last post
  25. Jumpstart help for a newbie

    Started by bluerose, May 13th, 2002 01:29 PM
    • Replies: 6
    • Views: 5,666
    February 5th, 2003, 01:00 PM Go to last post

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