Our library of past workouts is available to team members with valid logins. Just log in here, then click on "Workouts" to view the list. Be sure to click on "Show All" to display the entire list.
Below are some sample workouts.
Practice for 1 Hour:
- 500 Warm-Up
- 8×75, Kick, Drill, Swim
- 200 Swim
- 4×100 Kick
- 200 Swim
- 4×100 IM
- 200 Swim
- 4×100 Drill
- 200 Swim
- 4×100 Sprint
Total = 3500 yards
Practice for 1 Hour:
- 500 Warm-up
- 6×50 Kick
- 200 Drill
- 300 Swim
- 2×150 Drill
- 3×100 IM
- 400 Swim, distance per stroke
- 2×200 IM
- 4×100 Free
Total – 3100 yards
Practice for 1 Hour 30 Minutes:
- 500 Warm-Up
- 2 times through:
- 100 Kick
- 2 x 75: Drill/Drill/Swim RI=15s
- 100 Stroke (no freestyle – stretch out)
- 300: Pull/Pads 2 x through
- 2 times through:
- 500 Free
- 50 Stroke – moderate – give your freestyle muscles a break
- 6 x 100 – Hold Interval and push hard – Rest interval of 10 seconds
- 50 Stroke – easy
- 3 x 200: 100 moderate/100 hard – Hold Interval – Rest interval of 15 seconds
- 200 Cool Down
Total = 5000 yards
