Regardless of experience or personal goals, each workout is part of a well developed training plan that will never exceed 5,000 yards/meters. Each practice is full of purpose to achieve results without junk and wasted yardage.

These workout plans will be aerobic-based, focused on technique and swimming with maximum efficiency, include a variety of strokes, sculls, and drills, and will allow you to log yardage in creative ways.

All workouts are approximately 1 hour and 15 minutes long. They range in length from 4,400+ to 1,600 yards/meters depending on swimmers ability level. Workouts are written for Short Course Yards from September to April and Long Course Meters from May to August. We hope these workouts will help you reach your target fitness level, improve your performance, and above all have fun swimming.

These practices have a middle-distance theme with a fair amount of building and descending. Fast swimming is fun so there will be opportunities to go fast. Swimming long, with and without the clock, can be fun and rewarding too so I will provide some longer swims and sets. Freestyle may dominate but I hope to provide ample drills and sets for all strokes and IM. Practices usually range from 3,200 to 4,000 yards but there may be some exceptions to either side of that. Practices should take between 75 to 90 minutes.