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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: 92
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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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    • Threads: 93
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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: 91
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  8. Archived Workouts Threads / Posts  Last Post

    View archived weekly workouts from past years

  1. All hopes crushed?! Breaststroke

    Started by Pauki, August 19th, 2012 07:41 AM
    • Replies: 2
    • Views: 2,435
    September 2nd, 2012, 01:06 PM Go to last post
  2. Flip Turn Drills, Anyone?

    Started by mpinsky, August 4th, 2012 10:53 PM
    • Replies: 3
    • Views: 5,268
    August 8th, 2012, 01:57 AM Go to last post
  3. Front Quadrant Drills

    Started by azdogpound, November 8th, 2011 11:45 AM
    • Replies: 1
    • Views: 3,581
    July 27th, 2012, 01:26 PM Go to last post
  4. Out Of water workout! HELP!

    Started by gelooc, July 21st, 2012 05:30 AM
    • Replies: 0
    • Views: 1,956
    July 21st, 2012, 05:30 AM Go to last post
  5. Moved: How to improve my sprint

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

    Started by swimflyfast, May 21st, 2012 03:34 PM
    distance per stroke, dps, workout
    • Replies: 0
    • Views: 3,009
    May 21st, 2012, 03:34 PM Go to last post
  7. Talking post-surgery workouts

    Started by Aquawraith82, January 2nd, 2012 08:43 PM
    • Replies: 3
    • Views: 3,094
    May 21st, 2012, 02:27 AM Go to last post
  8. Kick main-sets

    Started by SwimMann, January 21st, 2012 11:34 AM
    • Replies: 5
    • Views: 4,839
    May 13th, 2012, 10:40 AM Go to last post
  9. shortest swimmers out there

    Started by cinc3100, August 20th, 2003 01:04 AM
    3 Pages
    1 2 3
    • Replies: 50
    • Views: 24,089
    May 11th, 2012, 04:56 PM Go to last post
  10. Question yards / meters

    Started by Why Not, May 6th, 2012 04:00 AM
    • Replies: 1
    • Views: 2,073
    May 7th, 2012, 05:10 PM Go to last post
  11. All Kick workout??

    Started by smkynbandt, March 12th, 2012 08:45 PM
    • Replies: 6
    • Views: 3,616
    April 19th, 2012, 08:35 AM Go to last post
    • Replies: 5
    • Views: 15,543
    March 27th, 2012, 09:44 AM Go to last post
  12. Cool Give me a good sprint workout

    Started by scottayer, December 2nd, 2006 08:01 AM
    • Replies: 8
    • Views: 26,832
    March 23rd, 2012, 04:06 AM Go to last post
  13. How do you structure your workouts for the week?

    Started by Action_hack, February 29th, 2012 02:54 PM
    • Replies: 1
    • Views: 2,664
    March 20th, 2012, 12:34 PM Go to last post
  14. Mind games for more yards

    Started by xgamecockswimmer, March 2nd, 2012 03:15 PM
    • Replies: 0
    • Views: 2,223
    March 2nd, 2012, 03:15 PM Go to last post
  15. pwb

    Started by Fresnoid, February 16th, 2012 06:37 PM
    • Replies: 1
    • Views: 1,894
    February 25th, 2012, 08:24 AM Go to last post
  16. How to keep my printed workout sheets dry?

    Started by rmw1102, September 29th, 2011 10:33 PM
    2 Pages
    1 2
    • Replies: 26
    • Views: 7,272
    January 13th, 2012, 02:57 PM Go to last post
  17. could some coach help me

    Started by Killer, January 1st, 2012 11:38 PM
    • Replies: 1
    • Views: 1,953
    January 3rd, 2012, 04:29 PM Go to last post
  18. Off the Beaten Path

    Started by joshua, January 2nd, 2012 11:28 PM
    • Replies: 2
    • Views: 2,587
    January 3rd, 2012, 04:22 PM Go to last post
  19. Thanks for the workouts!

    Started by rxleakem, December 29th, 2011 07:20 PM
    • Replies: 3
    • Views: 2,196
    December 31st, 2011, 06:09 PM Go to last post
  20. Beginner Swim workout/diet questions

    Started by bradley8302, April 13th, 2011 11:37 AM
    • Replies: 3
    • Views: 7,250
    December 8th, 2011, 12:28 AM Go to last post
  21. 6 months to improve 200m time

    Started by Kontusion, August 4th, 2011 11:59 AM
    • Replies: 4
    • Views: 4,291
    December 5th, 2011, 03:30 PM Go to last post
  22. Out of shape workouts

    Started by masha, November 24th, 2011 11:32 AM
    • Replies: 0
    • Views: 3,074
    November 24th, 2011, 11:32 AM Go to last post
  23. Weight Lifting Ideas

    Started by bamueller, September 16th, 2011 12:21 PM
    • Replies: 2
    • Views: 4,208
    November 1st, 2011, 11:12 PM Go to last post
  24. Moved: Pull Times

    Started by gaash, October 14th, 2011 01:36 PM
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