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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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  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: 87
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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: 87
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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. Front Quadrant Drills

    Started by azdogpound, November 8th, 2011 11:45 AM
    • Replies: 1
    • Views: 3,562
    July 27th, 2012, 01:26 PM Go to last post
  2. Out Of water workout! HELP!

    Started by gelooc, July 21st, 2012 05:30 AM
    • Replies: 0
    • Views: 1,942
    July 21st, 2012, 05:30 AM Go to last post
  3. Moved: How to improve my sprint

    Started by jampierre, May 23rd, 2012 09:23 AM
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  4. Distance Per Stroke Workout.

    Started by swimflyfast, May 21st, 2012 03:34 PM
    distance per stroke, dps, workout
    • Replies: 0
    • Views: 2,998
    May 21st, 2012, 03:34 PM Go to last post
  5. Talking post-surgery workouts

    Started by Aquawraith82, January 2nd, 2012 08:43 PM
    • Replies: 3
    • Views: 3,086
    May 21st, 2012, 02:27 AM Go to last post
  6. Kick main-sets

    Started by SwimMann, January 21st, 2012 11:34 AM
    • Replies: 5
    • Views: 4,828
    May 13th, 2012, 10:40 AM Go to last post
  7. shortest swimmers out there

    Started by cinc3100, August 20th, 2003 01:04 AM
    3 Pages
    1 2 3
    • Replies: 50
    • Views: 23,942
    May 11th, 2012, 04:56 PM Go to last post
  8. Question yards / meters

    Started by Why Not, May 6th, 2012 04:00 AM
    • Replies: 1
    • Views: 2,063
    May 7th, 2012, 05:10 PM Go to last post
  9. All Kick workout??

    Started by smkynbandt, March 12th, 2012 08:45 PM
    • Replies: 6
    • Views: 3,602
    April 19th, 2012, 08:35 AM Go to last post
    • Replies: 5
    • Views: 15,518
    March 27th, 2012, 09:44 AM Go to last post
  10. Cool Give me a good sprint workout

    Started by scottayer, December 2nd, 2006 08:01 AM
    • Replies: 8
    • Views: 26,698
    March 23rd, 2012, 04:06 AM Go to last post
  11. How do you structure your workouts for the week?

    Started by Action_hack, February 29th, 2012 02:54 PM
    • Replies: 1
    • Views: 2,654
    March 20th, 2012, 12:34 PM Go to last post
  12. Mind games for more yards

    Started by xgamecockswimmer, March 2nd, 2012 03:15 PM
    • Replies: 0
    • Views: 2,207
    March 2nd, 2012, 03:15 PM Go to last post
  13. pwb

    Started by Fresnoid, February 16th, 2012 06:37 PM
    • Replies: 1
    • Views: 1,882
    February 25th, 2012, 08:24 AM Go to last post
  14. How to keep my printed workout sheets dry?

    Started by rmw1102, September 29th, 2011 10:33 PM
    2 Pages
    1 2
    • Replies: 26
    • Views: 7,211
    January 13th, 2012, 02:57 PM Go to last post
  15. could some coach help me

    Started by Killer, January 1st, 2012 11:38 PM
    • Replies: 1
    • Views: 1,944
    January 3rd, 2012, 04:29 PM Go to last post
  16. Off the Beaten Path

    Started by joshua, January 2nd, 2012 11:28 PM
    • Replies: 2
    • Views: 2,561
    January 3rd, 2012, 04:22 PM Go to last post
  17. Thanks for the workouts!

    Started by rxleakem, December 29th, 2011 07:20 PM
    • Replies: 3
    • Views: 2,185
    December 31st, 2011, 06:09 PM Go to last post
  18. Beginner Swim workout/diet questions

    Started by bradley8302, April 13th, 2011 11:37 AM
    • Replies: 3
    • Views: 7,242
    December 8th, 2011, 12:28 AM Go to last post
  19. 6 months to improve 200m time

    Started by Kontusion, August 4th, 2011 11:59 AM
    • Replies: 4
    • Views: 4,276
    December 5th, 2011, 03:30 PM Go to last post
  20. Out of shape workouts

    Started by masha, November 24th, 2011 11:32 AM
    • Replies: 0
    • Views: 3,056
    November 24th, 2011, 11:32 AM Go to last post
  21. Weight Lifting Ideas

    Started by bamueller, September 16th, 2011 12:21 PM
    • Replies: 2
    • Views: 4,187
    November 1st, 2011, 11:12 PM Go to last post
  22. Moved: Pull Times

    Started by gaash, October 14th, 2011 01:36 PM
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  23. Smile Workouts needed for 500 freestyle training

    Started by HappyHelen, May 5th, 2010 01:10 PM
    • Replies: 8
    • Views: 17,976
    October 12th, 2011, 03:59 AM Go to last post
  24. beginner training solo - living in India

    Started by melissa.cox10, October 9th, 2011 06:41 AM
    • Replies: 1
    • Views: 2,020
    October 9th, 2011, 10:31 PM Go to last post

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