Swim Workouts

Time to get into SWIMMING shape...
  • Are you looking for challenging workouts to get you in swimming shape?
  • Do you swim alone just doing lap swimming because you have a hard time finding a workout or writing one on your own?
  • Do you find it hard to stay motivated doing your swim workout because you don't have an organized and focused workout available?
  • Do you want to get the most out of your swim workout each time you hit the pool? 
  • Do you want to see noticeable improvements in your swimming endurance so that you can perform better at your next race?
If so, these workouts have been tried, tested, and used by Masters swimmers, triathletes, open water swimmers, and fitness swimmers. If you want to get into swimming shape, using and following these workouts will get you there! Most include kicking and strokes other than freestyle in different sets and are important in making you a better swimmer. If you don't swim all four strokes, no problem, do what you can and sub in another stroke. 

Our workouts
Workouts are posted Monday through Friday. We have three different levels of workouts to choose from with varying degrees of difficulty.

Gold Level workouts: 
  • Intervals: 1:30 per 100 yards or 1:40-1:45 per 100m
  • 4000-4500+ yards/meters
  • Typically around 90 minute workouts
Black Level Workouts:
  • Intervals: 2:00 per 100 yards or 2:15 per 100m
  • 3200-3500 yards/meters
  • Typically 75-90 minute workouts
White Level Workouts:
  • Intervals: 2:30 per 100 yards or 2:45 per 100m
  • 2700-3000 yards/meters
  • Typically 70-80 minute workouts
NOTE: 
  • The intervals listed are averages. Sometimes the intervals are harder and sometimes easier depending on the stroke being swum, intensity, distance, whether it's a sprint set or an endurance set, etc.

Workout term definitions
Inside each of the workouts, there are various terms used with each set and each swim. These terms define how you should complete the set and the individual swim. Following these directions for each set/swim is important for the workout to be effective. Don't just swim the same way, with the same pace the entire workout.

  • Pull: Freestyle swimming using a pull buoy and paddles with NO kick. This helps to develop shoulder and arm strength and endurance.
  • Kick: NO arm strokes, ONLY flutter kicking either with a kickboard or on your back or stomach with your hands streamline in front of you. Fins may be used for kick sets if desired.
  • Stroke: NO freestyle; meaning to swim another stroke such as breaststroke, backstroke, or butterfly. If you don’t know how to swim these strokes, try a freestyle stroke drill as an alternative.
  • Easy: Relaxed, comfortable swimming 
  • Moderate (mod): 65-80% of your max effort
  • Strong/Fast: 80-90% of your max effort
  • Sprint: 95-100% of your max effort
  • Best effort: The best effort you can put out for that swim.
  • Long & Strong (L&S): Lengthen your stroke out front for a good catch and pull swimming at about 70-80% of your max effort.
  • Descend (desc): Each swim in the repetition should get faster than the previous. For example, 3 x 50, each 50 should get faster with the third 50 being the fastest. Start the first swim at a moderate pace and descend to a fast pace.
  • Negative Split (neg split): The second half of the swim should be faster with more effort than the first half of the swim. For example, for a 100 neg split, the second 50 is swum faster than the first 50.
  • Build: Start off swimming a moderate pace and then progressively increase your speed over the distance of each individual swim. By the end of the swim, you should be swimming a faster pace.
  • Pace: Be consistent on every swim in that group. For example, for 20 x 50, each 50 should be a consistent pace, meaning each swim should take the same amount of time. So, watch the clock in every swim!

June 2019 swim workouts
Gold, Black, and White levels are in each PDF.
NOTE: When you see two intervals, the left intervals are for meters and the right, [bracketed intervals], are for yards. If you see one interval, it's for yards.

Mon Jun 03 '19.pdf
Tue Jun 04 '19.pdf

Wed Jun 05 '19.pdf

Thu Jun 06 '19.pdf

Fri Jun 07 '19.pdf

Mon Jun 10 '19.pdf

Tue Jun 11 '19.pdf

Wed Jun 12 '19.pdf

Thu Jun 13 '19.pdf

Fri Jun 14 '19.pdf



May 2019 swim workouts
Gold, Black, and White levels are in each PDF.
NOTE: When you see two intervals, the left intervals are for meters and the right, [bracketed intervals], are for yards. If you see one interval, it's for yards.

Mon May 06 '19.pdf
Wed May 22 '19.pdf
Tue May 07 '19.pdf
Thu May 23 '19.pdf
Wed May 08 '19.pdf
Fri May 24 '19.pdf
Thu May 09 '19.pdf
Mon May 27 '19.pdf
Fri May 10 '19.pdf
Tue May 28 '19.pdf
Mon May 13 '19.pdf
Wed May 29 '19.pdf
Tue May 14 '19.pdf
Thu May 30 '19.pdf
Wed May 15 '19.pdf
Fri May 31 '19.pdf
Thu May 16 '19.pdf

Fri May 17 '19.pdf

Mon May 20 '19.pdf

Tue May 21 '19.pdf



April 2019 swim workouts
Gold, Black, and White levels are in each PDF.
NOTE: When you see two intervals, the left intervals are for meters and the right, [bracketed intervals], are for yards. If you see one interval, it's for yards.

Mon Apr 01 '19-2.pdf
Wed Apr 17 '19.pdf
Tue Apr 02 '19.pdf
Thu Apr 18 '19.pdf
Wed Apr 03 '19.pdfFri Apr 19 '19.pdf
Thu Apr 04 '19.pdf
Mon Apr 22 '19.pdf
Fri Apr 05 '19.pdf
Tue Apr 23 '19.pdf
Mon Apr 08 '19.pdf
Wed Apr 24 '19.pdf
Tue Apr 09 '19.pdf
Thu Apr 25 '19.pdf
Wed Apr 10 '19.pdf
Fri Apr 26 '19.pdf
Thu Apr 11 '19.pdf
Mon Apr 29 '19.pdf
Fri Apr 12 '19.pdf
Tue Apr 30 '19.pdf
Mon Apr 15 '19.pdf

Tue Apr 16 '19.pdf



March 2019 swim workouts
Gold, Black, and White levels are in each PDF.
NOTE: When you see two intervals, the left intervals are for meters and the right, [bracketed intervals], are for yards. If you see one interval, it's for yards.

Fri Mar 01 '19.pdf
Mon Mar 18 '19.pdf
Mon Mar 04 '19.pdf
Tue Mar 19 '19.pdf
Tue Mar 05 '19.pdf
Wed Mar 20 '19.pdf
Wed Mar 06 '19.pdf
Thu Mar 21 '19.pdf
Thu Mar 07 '19.pdf
Fri Mar 22 '19.pdf
Fri Mar 08 '19.pdf
Mon Mar 25 '19.pdf
Mon Mar 11 '19.pdf
Tue Mar 26 '19.pdf
Tue Mar 12 '19.pdf
Wed Mar 27 '19.pdf
Wed Mar 13 '19.pdf
Thu Mar 28 '19.pdf
Thu Mar 14 '19.pdf
Fri Mar 29 '19.pdf
Fri Mar 15 '19.pdf



February 2019 swim workouts
Gold, Black, and White levels are in each PDF.
NOTE: When you see two intervals, the left intervals are for meters and the right, [bracketed intervals], are for yards. If you see one interval, it's for yards.

Fri Feb 01 '19.pdf
Tue Feb 19 '19.pdf
Mon Feb 04 '19.pdf
Wed Feb 20 '19.pdf
Tue Feb 05 '19.pdf
Thu Feb 21 '19.pdf
Wed Feb 06 '19.pdf
Fri Feb 22 '19.pdf
Thu Feb 07 '19.pdf
Mon Feb 25 '19.pdf
Fri Feb 08 '19.pdf
Tue Feb 26 '19.pdf
Mon Feb 11 '19.pdf
Wed Feb 27 '19.pdf
Tue Feb 12 '19.pdf
Thu Feb 28 '19.pdf
Wed Feb 13 '19.pdf

Thu Feb 14 '19.pdf

Fri Feb 15 '19.pdf

Mon Feb 18 '19.pdf