How To Write A Swim Workout | Whiteboard Wednesday

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6 years ago

When you head to the pool for a swim workout, do you ever wonder what you should be doing?

Many swimmers jump in the pool and swim back and forth with no plan. This is not the best way to train, but not everyone can afford a personal coach to provide specific workouts designed to meet certain goals and time demands. This is why we created MySwimPro – a personal coach in your pocket.

To learn how to write a swim workout, watch this week’s Whiteboard Wednesday:

Understanding how a workout is structured will allow you to maximize your time in the water. Before you write any swim workout, the first step is figuring out the goal you’re trying to achieve!

Read Also: Workout and Set Structure

Swim Goals

Improve Technique
Speed Focus
Endurance Focus
Stroke Specific: IM, Fr, Kick, etc.
Technical: Dolphin Kick, Turns, Breath Control

Once you know the goal of the workout, next you determine what the optimal ‘outcome’ of the training session will be. In other words, what measurable output re you trying to achieve by the end of the set.

Possible Workout Outcomes

Duration (time)
Distance (mters)
Density (distance/time)
Energy Zones

Listen to the episode on SoundCloud:

There are five main parts to a swim workout. Not all of them need to be used in every workout. Typically a swim workout will have a Warmup, Main Set, and Cool Down.

Warmup (10-20%)
Pre Set/Drill Set (5-20%)
Main Set (40-70%)
Post Set (5-20%)
Cool Down (5-20%)

Example Workout

This workout is focused on IM Speed training. It’s 3,000 meters and hits all the energy zones with a focus on producing speed.

Warmup (20%)

1 x 300 Free @ 5:00 (REC)
6 x 50 Kick @ 1:00 (EN2)

Pre Set (13%)

8 x 25 Drill @ :40 (EN1)
4 x 50 IM @ 1:10 (SP1)

Main Set (53%)

3 x 200 IM @ 2:50 (EN3)
1 x 200 Pull @ 3:00 (EN1)
4 x 100 FRIM @ 1:45 (SP1)
1 x 200 Pull @ 3:00 (EN1)
1 x 200 IM @ 5:00 (SP2)

Post Set (7%)

1 x 100 Free @ 1:40 (EN1)
4 x 25 IM @ :50 (SP3)

Cool Down (7%)

4 x 50 Free @ 1:00 (REC)

The focal point of the workout is the 200 IM performed at Race Pace! The secondary goal are the 4 x 25s IM Order Sprints. The workout hits every energy zone, but places disproportionate emphasis on performing the last few IM sets with intention.