For our registered Swymnuts (registered with US Masters Swimming as a Swymnut), you have access to hundreds of swim workouts. If you have not yet been linked to Dropbox, where we store our workouts, contact me using the Contact Our Coach (for Cokie) in the right sidebar.
We offer a variety of options in our workouts. Coach Susie Powell presents workouts that are for the beginner or beginner-intermediate level and those workouts are generally 1800-2000 yards with some stroke work, but primarily freestyle in the base. They are also great for people coming back from some type of injury or time away from the water. All of Susie’s workouts on Dropbox start with #500 or greater. With Susie’s workout, just poke around on Dropbox and find what you need. Her workouts are simply numbered, 500, 501, 502, etc.
My workouts are geared for the intermediate and advanced swimmer. Actually, each workout I write has three levels to it: “lighter option”, intermediate, and advanced. You’ll see coverage for all four strokes, but you are always welcome to substitute as needed.
- Lighter Option yardage is roughly 1800-2500 yards.
- When you are in the mood for a quick swim that is a little lower in intensity.
- Intermediate yardage is roughly 2500-3600 yards.
- Your normal swims, unless you are a yardage hound!
- Advanced yardage is roughly 3600-4500 yards.
- For those loving yards and more yards – geared for our distance event swimmers.
I design workouts that are sprint (anaerobic), aerobic, or even a mix of the two. A further breakdown will show that you will see workouts that target stroke work, freestyle, IM or legs. You’ll see distance free and middle distance free in the mix as well. I firmly believe in changing your energy zones in workouts throughout the week. If you do this, you will train your body better and faster than if you remain in the same energy zone all the time. Distance swimmers need to sprint and work their anaerobic zone. Sprint swimmers need to swim longer sets and work their aerobic zone.
With my workouts, you will find them numbered and a brief descriptor. For example: 5 Middle Distance Free; 6 Leg Workout; 10 Freestyle 200s. Those descriptors often contain the focus of the workout in the main set. In the main set area of the workouts, it is recommended that you work straight through the main set (which can consist of several small sets). So don’t take 5 minutes between these small sets. Crank one set out, rest maybe 20-30 seconds, and move into the next set unless the workout instructions say to rest longer. The goal of my main sets is to work you for 20 minutes keeping your heart rate elevated. You can find sprint specific workouts by looking for the word sprint in the file name. If it doesn’t have sprint in the file name, your workout will be aerobic (with some workouts having a possibility of an anaerobic, or sprint set in the mix).
Each week I will post 4-5 recommended workouts here under Swim Workouts. There is no requirement to stay within those four to five, to swim all five, or to even swim only 4-5 workouts that week. With hundreds eventually available on Dropbox, you’ll have all you want or need! Each week I also provide a recommended mix that includes some distance (or middle distance), at least one sprint workout, and some stroke or IM work. In my own swimming, I like a lot of variety and quickly get bored. You won’t see 20 x 100 free, at least not as a straight set. You might see 5 x 100 free, a different set, then more 5 x 100 frees, etc. If you work these workouts as intended, you will absolutely improve your swimming stamina and speed.
I also am an advocate for a lot of drills, which I often put in the PreSet (just after warm up and before the Main Set). Many of my drills are from an eBook I’ve written, There’s A Drill For That. When you do swim drills, go slowly through them. Work to understand the drill and the purpose behind the drill. Focus on what you are doing and how it feels, and work to master the drill. In other words, swim drills with purpose!