Swimming Workouts

Below is a list of PDF files I have created with swim workouts for the 2010-2011 Winter Endurance Long Course Group Training sessions for the athletes I coach. The purpose of these is to build endurance for my 2011 Long Course triathletes. These workouts will last approximatly an hour, cover approximatly 2500 yards, and will mainly focus on sets to build endurance, base and speed.

Date Distance Time Workout
March 3, 2011 1900 1 hour 0 minutes Week 13
February 24, 2011 1900 1 hour 0 minutes Week 12
February 17, 2011 2100 1 hour 0 minutes Week 11
February 10, 2011 1900 1 hour 0 minutes Week 10
January 20, 2011 2200 1 hour 0 minutes Week 7
January 13, 2011 2400 1 hour 0 minutes Week 6
January 6, 2011 2100 1 hour 0 minutes Week 5
December 16, 2010 2300 1 hour 0 minutes Week 3
December 9, 2010 2300 1 hour 0 minutes Week 2
December 2, 2010 2300 1 hour 0 minutes Week 1

Below is a list of PDF files I have created with swim workouts for the 2010 Spring Endurance Group Training sessions for the athletes I coach. The purpose of these is to build endurance to start open water swimming in May 2010. These workouts will last approximatly an hour, and will mainly focus on sets to build endurance, base and speed.

Date Distance Time Workout
June 1, 2010 2000 1 hour 0 minutes Week 12
May 25, 2010 2000 1 hour 0 minutes Week 11
May 18, 2010 2000 1 hour 0 minutes Week 10
May 5, 2010 1900 1 hour 0 minutes Week 8
April 27, 2010 2000 1 hour 0 minutes Week 7
April 20, 2010 2000 1 hour 0 minutes Week 6
April 13, 2010 2000 1 hour 0 minutes Week 5
April 6, 2010 2000 1 hour 0 minutes Week 4
March 30, 2010 1900 1 hour 0 minutes Week 3
March 23, 2010 2000 1 hour 0 minutes Week 2
March 16, 2010 2000 1 hour 0 minutes Week 1

Below is a list of PDF files I have created with swim workouts for the US Masters Swimming team I coach.  The workouts below will typically have an article describing what the focus of the workout is, and 3 separate workouts for beginner/intermediate/advanced swimmers.  Approximate distances are as follows:  1600/2600/3700 and will last approximatly 1 hour.  These workouts can be used in part or whole, or as the basis of a different workout.  If you “borrow” these workouts, I ask you leave the footer with credit – please give me credit for what I have put together.  The articles, some by me, and some by others, will give credit to the original author, and will remain unchanged.

Date Distance Time Workout
April 18, 2009 1650/2650/3650 1 hour 0 minutes Fun With Freestyle I
April 29, 2009 2000/3000/3800 1 hour 0 minutes – 1 hour 15 minutes Balance I
May 1, 2009 1850/2950/4100 1 hour 0 minutes – 1 hour 15 minutes Stroke Work and Intensity I
May 4, 2009 1800/2700/3800 1 hour 0 minutes – 1 hour 15 minutes Going Long I
May 8, 2009 3400/2600/1800 1 hour 0 minutes – 1 hour 15 minutes Mixing it up I