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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. Andrew'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: 804
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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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    • Threads: 62
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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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    • Threads: 61
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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. Variety

    Started by wgn, June 10th, 2013 12:39 PM
    fast, fins, kick, rest, speed
    • Replies: 0
    • Views: 1,184
    June 10th, 2013, 12:39 PM Go to last post
  2. Question Workout suggestions for 55+ swimmers who specialize in 1650?

    Started by LinZ, April 14th, 2013 05:13 PM
    1500 freestyle, 1650 freestyle, older masters swimmer, workouts
    • Replies: 4
    • Views: 2,613
    June 3rd, 2013, 06:17 PM Go to last post
  3. Variety

    Started by wgn, May 21st, 2013 10:27 PM
    • Replies: 0
    • Views: 928
    May 21st, 2013, 10:27 PM Go to last post
  4. Sprint Training Advice

    Started by Justin_Pyle, October 15th, 2008 02:59 PM
    • Replies: 9
    • Views: 8,966
    April 27th, 2013, 11:24 AM Go to last post
  5. nationals taper

    Started by swimsally, March 26th, 2013 07:50 AM
    • Replies: 1
    • Views: 1,154
    March 26th, 2013, 10:11 AM Go to last post
  6. Workouts for Returning Swimmers?

    Started by beenawhile, March 1st, 2013 04:00 PM
    returning to the pool
    • Replies: 1
    • Views: 1,969
    March 4th, 2013, 12:16 AM Go to last post
  7. Cool New member question.Please help.

    Started by Naty Lattanzio, February 18th, 2013 08:47 PM
    new member
    • Replies: 1
    • Views: 1,076
    February 18th, 2013, 09:07 PM Go to last post
  8. Angry Extreme Headaches While Swimming

    Started by all3girl, January 22nd, 2004 03:31 PM
    2 Pages
    1 2
    • Replies: 26
    • Views: 34,312
    January 19th, 2013, 07:05 PM Go to last post
  9. Suggestions of workouts for loooong distance?

    Started by mwest42, July 25th, 2011 07:37 PM
    • Replies: 14
    • Views: 6,467
    December 25th, 2012, 01:03 AM Go to last post
  10. Hell Week workouts

    Started by habu987, December 20th, 2012 02:38 PM
    • Replies: 0
    • Views: 2,573
    December 20th, 2012, 02:38 PM Go to last post
  11. Post Workouts for the Aspiring Fish

    Started by FishFace, December 11th, 2012 12:55 AM
    • Replies: 1
    • Views: 1,449
    December 15th, 2012, 05:36 PM Go to last post
  12. One Hour Workouts

    Started by Timswim, June 8th, 2012 01:39 AM
    • Replies: 1
    • Views: 4,405
    December 10th, 2012, 03:30 PM Go to last post
  13. My favorite 120+ minute workout - SC

    Started by Skyler, August 16th, 2012 05:32 AM
    workout
    • Replies: 1
    • Views: 2,486
    November 8th, 2012, 10:22 PM Go to last post
  14. Workout set definitions/acronyms

    Started by Dennis Tesch, November 15th, 2004 01:45 PM
    2 Pages
    1 2
    • Replies: 20
    • Views: 19,654
    October 26th, 2012, 11:36 PM Go to last post
    • Replies: 3
    • Views: 3,197
    October 11th, 2012, 10:41 AM Go to last post
  15. Dry-land : Request Feedback

    Started by wwoelbel, July 3rd, 2012 03:55 PM
    • Replies: 3
    • Views: 2,873
    September 24th, 2012, 12:59 AM Go to last post
  16. Translate Workouts

    Started by hico3232, September 18th, 2012 08:34 PM
    • Replies: 0
    • Views: 1,604
    September 18th, 2012, 08:34 PM Go to last post
  17. Making a comeback

    Started by jsmartin02, August 8th, 2012 04:26 PM
    • Replies: 4
    • Views: 2,624
    September 4th, 2012, 04:19 AM Go to last post
  18. All hopes crushed?! Breaststroke

    Started by Pauki, August 19th, 2012 08:41 AM
    • Replies: 2
    • Views: 2,314
    September 2nd, 2012, 02:06 PM Go to last post
  19. Flip Turn Drills, Anyone?

    Started by mpinsky, August 4th, 2012 11:53 PM
    • Replies: 3
    • Views: 4,794
    August 8th, 2012, 02:57 AM Go to last post
  20. Front Quadrant Drills

    Started by azdogpound, November 8th, 2011 12:45 PM
    • Replies: 1
    • Views: 3,452
    July 27th, 2012, 02:26 PM Go to last post
  21. Out Of water workout! HELP!

    Started by gelooc, July 21st, 2012 06:30 AM
    • Replies: 0
    • Views: 1,864
    July 21st, 2012, 06:30 AM Go to last post
  22. Moved: How to improve my sprint

    Started by jampierre, May 23rd, 2012 10:23 AM
    •  
    •  
  23. Distance Per Stroke Workout.

    Started by swimflyfast, May 21st, 2012 04:34 PM
    distance per stroke, dps, workout
    • Replies: 0
    • Views: 2,893
    May 21st, 2012, 04:34 PM Go to last post
  24. Talking post-surgery workouts

    Started by Aquawraith82, January 2nd, 2012 09:43 PM
    • Replies: 3
    • Views: 2,972
    May 21st, 2012, 03:27 AM Go to last post

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