I copied these swim workouts from the poolside whiteboard at HealthPoint, Waltham in 2000-2001. Confused by the jargon? See the Glossary of Swimming Jargon.
Friday March 16, 2001 (total: 2250)
| 300 free
| 3 X 50 kick (25 fly/25 back, back/breast, breast/free)
Warmup | 200 swim
| 3 X 50 drill (fly/back, back/breast, breast/free)
| 100 swim
| 3 X 50 build, choice
4 X 50 (fly/free)
1 X 50 EZ
4 X 75 (back/breast/free)
1 X 50 EZ
4 X 100 IM, descend:
#1, #2 straight
#3 broken at 50
#4 broken at 25
200 Warmdown
|
Friday March 2, 2001 (total: 2800)
Warmup 6 X 100 (100 swim, 100 drill, 100 swim,...)
3 X 200 free moderate --> strong, 0:15 rest
4 X 100 25 free, 50 stroke, 25 free, 0:15 rest
| 4 x 25 free strong, 0:10 rest
| 2 X 50 stroke 85% choice, 0:10
2 X | 1 X 100 free fast
| 2 X 50 stroke 85% choice, 0:10
| 4 X 25 free fast
200 Warmdown
|
Wednesday Feb 28, 2001 (total: 3100)
| 250 free
| 200 breast
Warmup | 150 back
| 100 fly
| 3 X 100 kick
4 X 200 sprint middle 100
50 fast
50 EZ
4 X 150 sprint middle 100
50 fast
50 EZ
4 X 100 sprint middle 50
50 fast
50 EZ
|
Tuesday Feb 27, 2001 (total: 2450)
Warmup | 300 swim
| 100 kick
5 X 100 | 25 swim, 50 drill, 25 swim
| back or breast, 0:05 rest
5 X 100 | 25 drill, 75 swim
| back or breast, 0:05 rest
2 X 100 | strong swim, back or breast
| 0:15/0:30 rest
100 EZ
10 X 25 free, build up and build down
2 X 150 50 free, 50 stroke, 50 swim
200 Warmdown
|
Friday Feb 23, 2001 (total: 2250)
400 free
200 (25 drill, 25 swim)
4 X 50 kick
3 X 50 descend
6 X 150 free:
1 on 2:40/2:45/2:50/2:55/3:00
2 on 2:30/2:35/2:40/2:45/2:50
3 on 2:20/2:25/2:30/2:35/2:40
100 EZ
6 X 50 stroke with fins:
odd: fast kick, EZ swim
even: EZ kick, fast swim
|
Wednesday Feb 21, 2001 (total: 2900)
2 X 500 swim
| 2 X 50 kick, swim strong
3 X | 2 X 100 kick, pull strong
| 2 X 50 kick, swim strong
200 smooth
5 X 100 descending
|
Tuesday Feb 20, 2001 (total: 2400)
| 200 swim
Warmup | 100 kick
| 200 swim
5 X 100 free pull (on 2:00/2:15/2:30)
6 X 75 | odd: stroke, 25 kick, 50 drill, 0:10 rest
| even: free, 25 kick, 50 drill, 0:10 rest
1st 2nd
| 25 moderate free stroke
| 50 moderate stroke free
| 75 strong free stroke
2 X | 100 strong stroke free
| 75 strong free stroke
| 50 fast stroke free
| 25 fast free stroke
200 Warmdown
|
Friday Feb 9, 2001 (total: 2000)
Warmup 500 swim
| 2 X 50 fly/back, rest 0:15
3 X | 1 X 50 breast, rest 0:15
| 1 X 50 free (fast), rest 0:30
(1st kick, 2nd drill, 3rd swim)
50 EZ
3 X 100 IM descend 1-3, rest 0:30 between 100's
50 EZ
1 X 200 pull, breathe every 3 strokes
1 X 100 pull, breathe every 5
2 X 50 pull, breathe every 7
(don't rush; focus on good body position, good roll, efficient pull)
Warmdown 100
|
Wednesday Feb 7, 2001 (total: 3000)
Friday Jan 26, 2001 (total: 2400)
Warmup | 400 swim
| 3 X 100 kick/swim by 25's (fins OK), rest 0:10
6 X 50 2 on 1:00, 2 on 0:55, 2 on 0:50
50 EZ
9 X 100:
| 100 on 2:00/2:10
3 X | 100 on 1:50/2:00
| 100 on 1:40/1:50
100 EZ
With fins:
100 10 kicks/stroke
4 X 25 kick, 12.5 fast, 12.5 EZ
2 X 25 swim
100 Warmdown
|
Tuesday Jan 23, 2001 (total: 2600)
| 300 free
Warmup | 4 X 100 drill
| 4 X 50 kick IMO
25 kick | 2 X each stroke,
50 drill | lots of rest,
25 swim | smooth, good form
4 X 100 stroke: 25 EZ, 50 fast, 25 EZ
4 X 100 stroke: 25 fast, 50 EZ, 25 fast
100 Warmdown
|
Friday Jan 19, 2001 (total: 2600)
| 400 free
Warmup | 3 X 100 IM kick/drill/swim
| 200 pull
| 4 X 25 choice, 0:10 rest
250 free, even pace
5 X 50 1-4 descending, 5 easy
200 IM drill/swim
4 X 50 IM order, swim fast in the "middle 25"
(i.e., accelerate into the turn, fast breakout)
50 easy
With fins:
25 fast - 25 easy
50 fast - 50 easy
75 fast - 75 easy
50 fast - 50 easy
25 fast - 25 easy
200 warmdown
|
Thursday Jan 18, 2001 (total: 2800)
| 300 free
Warmup | 200 kick with fins
| 200 drill SSS/3S/fingertip drag/etc.
2 X 500 free strong, max DPS
maintain pace of 1:30/1:40/2:00
400 swim 100 stroke 80%/100 free smooth
2 X 200 IM strong 70%
Warmdown | 300
|
Wednesday Jan 17, 2001 (total: 3300)
Warmup | 400 free
| 200 IM drill
3 X 200 smooth pull, on 4:15/3:45
2 X 50 dolphin kick fast, rest 0:10
6 X 100 free strong, on 2:00
2 X 50 dophin kick fast, rest 0:10
100 easy
12 X 50 6 free (0:45), 6 stroke (1:55)
2 X 50 dolphin fast, rest 0:10
100 easy
4 X 100 pull fast, on 2:30
Easy warmdown
|
Tuesday Jan 16, 2001 (total: 2400)
Warmup | 400 free
| 2 X 200 IM (1st drill, 2nd swim)
4 X 100 (50 drill, 50 swim)
2 X 200 pull, breathe every 3/5 strokes
4 X 100 strong (2 free / 2 stroke)
8 X 50 build smooth to fast
|
Friday Jan 12, 2001 (total: 2350)
Warmup | 600 (75 swim/25 kick)
| 4 X 50 IM order (kick drill 25/swim 25)
5 X 100 | On 1:45 or 1:55
| Hold comfortable pace, make interval
150 easy
5 X 100 | On previous interval + 0:10
| Faster pace (keep about 3 seconds faster than last set)
150 easy
4 X 50 25 free, backstroke turn, 25 backstroke
50 easy
|
Thursday Jan 11, 2001 (total: 2600)
| 500 swim
| 100 kick
Warmup | 100 drill
| 100 kick
| 100 drill
5 X 100 | free pull, breathe every 3/5 strokes
| on 1:40, 1:45, 1:50, 2:00, or 2:15
| IM order (no free!)
6 X 75 | 25 drill/25 smooth/25 strong
| 0:10 rest
100 easy
10 X 50 15m fast breakout
10m smooth/easy
(any stroke) on 1:00/1:15
Warmdown 300
|
Wednesday Jan 10, 2001 (total: 2700)
| 150 free
| 100 SSS
Warmup | 100 3S
| 150 free
| 200 IM drill
100 kick (50 dolphin, 50 free)
100 drill (50 fly, 50 breast)
200 breast smooth
4 X 50 fly descending
100 breast smooth
4 X 50 breast descending
100 fly smooth
100 drill (SSS/backstroke)
200 back swim
4 X 50 free descending
100 back smooth
200 free smooth
4 X 50 back descending
100 free smooth
|
Tuesday Jan 9, 2001 (total: 2750)
Warmup | 300 swim
| 200 kick
3 X 150 (75 drill/75 swim) moderate, 0:15 rest
12 X 50 kick/drill/swim, IM order
on 1:00/1:10/1:15
6 X 100 free descending
3 X 100 stroke strong
Warmdown 300
|
Friday Jan 5, 2001, mid-AM (total: 2200/2300)
Warmup 400 swim
4 X 100 IM kick/drill/kick/swim
Rest 0:10 between 100's
With fins. Descend IM's. (Use fly or flutter kick with
breaststroke pull on IM.):
3 X 50 fly (kick/swim)
1 X 100 IM
50 easy choice
3 X 50 back (kick/swim)
1 X 100 IM
50 easy choice
3 X 50 breast (kick/swim) -- NO fins
1 X 100 IM
50 easy
4/5 X 100 free on 1:40 or 2:00
100 easy
|
Friday Jan 5, 2001, early AM (total: 2100)
| 100 free
Warmup | 100 SSS
| 100 3S
| 200 free
200 free (50 fast, 100 smooth, 50 fast)
4 X 25 smooth, powerful
200 free (50 fast, 100 smooth, 50 fast)
4 X 25 smooth, powerful
200 free (50 fast, 100 smooth, 50 fast)
4 X 25 kick underwater to white line (with fins)
200 free (50 fast, 100 smooth, 50 fast)
4 X 25 kick underwater to white line (NO fins)
4 X 100 stroke
|
Wednesday Jan 3, 2001 (total: 2600)
| 400 reverse IM drill, smooth
Warmup | 200 free smooth
| 4 X (4 X 25 variable), 1 per stroke
| 4 X 50 swim descending
4 X | 100 swim smooth
| 100 kick
|
Friday Dec 29, 2000 (total: 2100)
| 200 free
Warmup | 200 IM (25 kick, 25 swim)
| 200 free
4 X 50 IM (25 drill, 25 swim)
With fins:
300 (25 SSS, 25 swim)
4 X 75 descend 1-4
200 super streamline off walls (breakout at flags)
4 X 50 descend 1-4
100 distance per stroke
4 X 50 descend 1-4
|
Thursday Dec 28, 2000 (total: 3200)
| 200 free
Warmup | 200 IM kick
| 200 IM drill
|
| 2 X 50 kick, rest 0:10
4 X | 2 X 50 drill, rest 0:15
| 6 X 50 swim, rest 0:15
| 100 free easy
|
(1 X each stroke, IM order)
Warmdown 200
|
Wednesday Dec 27, 2000 (total: 3000)
Warmup 200 free
4 X 50 IM kick
3 X 100 free descending
50 "flipper" (push off bottom, pretend to be a dolphin)
3 X 100 free desc
2 X 50 sidestroke
3 X 100 free desc
4 X 25 kick (underwater to white line) with fins
3 X 100 free desc
4 X 25 kick (underwater to white line) NO fins
2 X 200 IM
50 flipper
3 X 100 stroke desc
2 X 50 sidestroke
Warmdown 200
|
Tuesday Dec 26, 2000 (total: 3100)
Warmup 200 free
100 dolphin kick
100 free
200 IM drill
| 200 free, negative split
3 X | 400 IM
| 100 dolphin
8 X 25 breaststroke kick
Warmdown 200
|
Friday Dec 22, 2000 (total: 3000)
Warmup 400 4 X (4 X 25) (4 each stroke) 4 X 50 free, med. fast on 0:50 4 X 100 IM 4 X 50 fr 0:50 2 X 200 IM 4 X 50 fr 0:50 Choose one: 400 IM 4 X 50 fr 0:50 - OR - 6 X 100 fr 1:40 (fast) Warmdown 200 |
Wednesday Dec 20, 2000 (total: 3100)
| 100 free
Warmup | 200 IM kick
| 200 IM drill
| 200 free (50 SSS, 50 triple-switch, 50 kick, 50 swim)
| 400 free (1st smooth, 2nd powerful)
2 X | 50 kick
| 100 free powerful
50 easy
4 X 200 free descending
50 easy
4 X 100 free descending
Warmdown 200
|
Tuesday Dec 19, 2000 (total: 2000)
| 300 swim
Warmup | 200 kick
| 3 X 100 drill
| swim at 75%
2 X 500 | breathe every 3 or 5 strokes
| (1 pull optional)
Warmdown 200
|
Friday Dec 15, 2000 (total: 2250)
Warmup 400 swim
| 1st 25: 12 kicks on one side, roll over, then 12 kicks, etc.
| (Make sure your body leads the roll, not your arms.)
3 X 100 | 2nd 25: 8 kicks each side
| 3rd 25: 6 kicks each side
| last 25: swim
| On 1:00, 1:05, or 1:10
| 4 moderate, 1 fast
15 X 50 | 3 moderate, 1 fast
| 2 moderate, 1 fast
| 1 moderate, 1 fast
| 1 easy
|
3 X | 100 kick/drill, rest 0:15
(fly, | 2 X 50 descend
back, |
breast) |
Warmdown 200
|
Wednesday Dec 13, 2000 (total: 3400)
| 300 free
Warmup | 200 (50 SSS, 50 triple-switch, 50 kick, 50 free)
| 2 X (4 X 50) IM drill
| 100 smooth
500 smooth
400 smooth
300 smooth
200 smooth
100 powerful
50 powerful
100 (same speed as 50)
150 " "
200 " "
2 X (4 X 25) variable
Warmdown 200
|
Tuesday Dec 12, 2000 (total: 2350/2550)
| 300 swim
Warmup | 400: 50 kick/50 drill
| 3/5 X 100 IM pull
| 100 smooth
4 X 200 | Free pull, breathing every 3/5 strokes
| on 3:30/4:00
50 easy
4 X 50 free, taking 4, 5, or 6 total breaths
Warmdown 200
|
Friday Dec 8, 2000 (total: 2250)
| 300 swim
Warmup | 300 SSS with fins (may also do 3-4 drill)
| 3 X 100 negative split (i.e., 2nd 50 is faster than 1st)
| Descend 1-3: 3 free, 3 choice, 3 free, 3 choice
12 X 50 | 1-6 no fins
| 7-12 fins
150 scull 25, distance-per-stroke 25
| 50 fly/back
2 X | 50 back/breast
| 50 breast/free
| 100 IM
Warmdown 100 smooth
|
Wednesday Dec 6, 2000 (total: 1760)
Warmup | 300 free
| 2 X (100 kick + 100 free)
| Start at flags and work on turn and finish.
6 X 35 | Plenty of rest, powerful swimming.
| Charge the wall, touch under water.
8 X 25 smooth, fast, powerful. Lots of rest.
6 X 50 " " " " " "
50 easy
8 X 25 smooth, fast, powerful. Lots of rest.
Warmdown 100 smooth
|
Tuesday Dec 5, 2000 (total: 2600/2250)
Warmup | 400 swim
| 200 kick
5 X 100 | free 2:00/2:20
| (Get time on 1st 100, and hold that time throughout)
12/8 X 50 drill, 3 of each stroke, 0:10 sec rest
8/6 X 75 25 smooth, 50 fast 1:30/2:00
Warmdown 300
|
Friday Dec 1, 2000 (total: 2950)
Warmup 200
200 smooth
150 build to powerful
100 powerful
50 build to fast
2 X 25 fast
50 down to powerful
100 powerful
150 down to smooth
200 smooth
| 4 X 25 variable
3 X | 100 fast
| 4 X 50 variable
| 100 fast
(2X free, 1X stroke)
Warmdown 200
|
Wednesday Nov 29, 2000
| Warmup | 200 free 4 X 50 (25 kick, 25 fast free) |
|---|---|
| Go up (1,2,…7) and down (7,6,…1) the ladder |
1) 6 X 25 (descend by threes) 2) 50 smooth, 50 stroke drill 3) 6 X 50 (descend by threes) 4) 50 smooth, 50 kick 5) 6 X 100 (descend by threes) 6) 50 smooth, 50 stroke drill 7) 200 fast |
| Warmdown | 200 |
| Total | 2150 (only up ladder) 3700 (up and down) |
Friday Nov 17, 2000
| Warmup (1000/750 “SKIPS”) |
200/150 Swim 200/150 Kick 200/150 IM drill or swim 200/150 Pull 200/150 Swim |
|---|---|
| 6×50 | odds 25 SSS / 25 Headbanger even build |
| X 3 #1: swim or pull #2: swim #3: fins |
200/150 long and steady 100 moderate-strong 50 fast 50 easy |
| Warmdown | 200 |
| Total | 2700/2300 |
Thursday Nov 16, 2000
| Warmup | 300 swim 300: 50 drill/50 swim 300 kick with fins |
|---|---|
| 2 X | 300 stroke with fins: 100 kick 100 drill 100 swim 30 sec rest 500 swim (no fins): odd 100’s swim free strong even 100’s swim stroke fast 50 easy |
| Warmdown | 200 |
| Total | 2500 |
Wednesday Nov 15, 2000
| Warmup | 300 free 200: 50 SSS, 50 free, 50 3S, 50 free (”3S” = Triple switch) |
|---|---|
| 6 X 12.5 | work on streamline, kick, breakout, on finish touch wall under water, race-like |
| 3 X (allow plenty of rest) |
2 X 25 sprint on 0:45 2 X 50 sprint on 1:00 2 X 100 (slightly slower than 50’s) 50 easy 1 X 200 (slower than 100’s) 100 easy |
| Total | 2675 |
Tuesday Nov 14, 2000
| ?? | 3 X 200 swim 3 X 150 IM (50 drill, 100 swim) 3 X 100 IM drill or kick 3 X 50 swim |
|---|---|
| 2 X #1: 1/2 technique, 1/2 fast #2: IM order (??) |
1 X 50 1 X 100 1 X 150 1 X 200 |
| Warmdown | 200 |
| Total | 2500 |
Friday Nov 10, 2000
| Warmup | 500 swim |
|---|---|
| 6 X 100 | odd 100’s: pull, watch your stroke even 100’s: swim |
| 2 X | 4 X 100 on 1:55 descending 2 X 100 on 1:45 descending 1 X 100 easy |
| Warmdown | 200 |
| Total | 2700 |
Wednesday Nov 8, 2000
| Warmup | 400 swim |
|---|---|
| 8 X 75 | IM order: 25 kick, 25 drill, 25 swim |
| 2 X | 3 X 150: 150 smooth 150 strong 150 fast 100 easy |
| 2 X 100 | build |
| Warmdown | 200 |
| Total | 2300 |
© 2001-2009 John Bullitt
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