Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Training

Training for 500 meter

Training for 1000 meter

Workout 1
Warm up   Warm up
300 swim choice 400 swim choice
300 Drill Swim IM order 400 Drill Swim IM order
Main Set   Main Set
3 x 200 swim pace on 3:45 4 x 200 swim pace on 3:45
3 x 50 swim with fins on 0:50 4 x 50 swim with fins on 0:50
3 x 50 sprint on 1:10 4 x 50 sprint on 1:10
2 x 200 pull on 3:45 3 x 200 pull on 3:45
3 x 50 swim with fins on 0:50 4 x 50 swim with fins on 0:50
3x 50 sprint on 1:10 4 x 50 sprint on 1:10
200 sprint 200 sprint
100 easy 100 easy
200 kick with fins 200 kick with fins
4 x 50 kick choice 6 x 50 kick choice
Warm down Warm down
200 easy 200 easy
Workout 2
Warm Up   Warm Up
300 swim choice 400 swim choice
300 Kick with fins choice 400 Kick with fins choice
Main Set   Main Set
3 x 100 swim pace on 2:15 3 x 100 swim pace on 2:15
50 easy 50 easy
3 x 100 swim pace (faster times than first) on 2:15 3 x 100 swim pace (faster times than first) on 2:15
50 easy 50 easy
3 x 100 swim pace (faster than second) on 2:15 3 x 100 swim pace (faster than second) on 2:15
300 pull 300 pull
2 x 150 swim pace on 3:00 4 x 150 swim pace on 3:00
2 x 75 swim pace on 1:30 4 x 75 swim pace on 1:30
2 x 50 swim pace on 1:00 4 x 50 swim pace on 1:00
4 x 25 sprint IM order on 0:50 8 x 25 sprint IM order on 0:50
3 x 50 kick choice on 1:10 6 x 50 kick choice on 1:10
Warm Down   Warm Down
100 easy 100 easy
Workout 3
Warm Up   Warm Up
300 swim choice stroke 400 swim choice stroke
300 kick IM order (75 each) 400 kick IM order
Main Set   Main Set
3x 200 swim on 3:55 (1 pull, 2 swim) 4 x 250 swim on 4:45 (2 pull, 2 swim)
150 swim on 3:00 200 swim on 4:00
2 x 50 fly on 1:15 3 x 50 fly on 1:15
150 swim on 3:00 200 swim on 4:00
50 fly on 1:15 2 x 50 fly on 1:15
150 swim on 3:00 200 swim on 4:00
50 fly on 1:15 50 fly on 1:15
repeat above with breast instead of fly repeat above with breast instead of fly
6 x 50 kick on 50 choice 6 x 50 kick on 50 choice
Warm Down   Warm Down
100 easy 100 easy
Workout 4
Warm up   Warm up
300 swim choice stroke 400 swim choice stroke
300 kick (75 of each, IM order) 400 kick IM order
Main Set   Main Set
3 x 100 swim IM on 1:15 6 x 100 swim IM on 1:15
1 minute rest 1 minute rest
3 x 150 swim on 2:50 6 x 150 swim on 2:50
1 minute rest 1 minute rest
3 x 50 swim on 1:10 6 x 50 swim on 1:10
300 pull on 6:00 breathing every 3rd stroke 500 pull on 9:30 breathing every 3rd stroke
250 swim on 5:00 breathing every 5th stroke 250 swim on 4:45 breathing every 5th stroke
Warm Down   Warm Down
100 swim recovery breathing every 7th stroke 100 swim recovery breathing every 7th stroke
100 easy 100 easy
Workout 5
Warm up   Warm up
300 swim choice 400 swim choice
300 kick IM order 400 kick IM order
Main set   Main set
1000 timed swim 2000 timed swim
Warm down   Warm down
6 x 50 alternating choice kick and pull 6 x 50 alternating choice kick and pull
100 easy 100 easy
Workout 6
Warm up   Warm up
300 swim choice 400 swim choice
300 kick IM order 400 kick IM order
Main set   Main set
3 x 200 swim on 3:50 4 x 200 swim on 3:50
2 x 150 pull on 2:50 4 x 150 pull on 2:50
2 x 100 kick on 2:00 4 x 100 kick on 2:00
2 x 50 0n 0:50 4 x 50 0n 0:50
4 x 25 sprint 8 x 25 sprint
Warm down   Warm down
4 x 50 choice kick 6 x 50 choice kick
100 easy 100 easy
Workout 7
Warm up   Warm up
300 swim choice 400 swim choice
300 Drill/swim IM order 400 Drill/swim IM order
Main set   Main set
400 swim on 7:40 400 swim on 7:40
200 pull 3:20 2 x 200 1st pull, 2nd kick on 3:20
2 x 100 swim with fins on 1:40 4 x 100 swim with fins on 1:40
4 x 50 swim 0n 0:50 8 x 50 swim 0n 0:50
300 swim pace 500 swim pace
Warm down   Warm down
6 x 50 choice kick 6 x 50 choice kick
100 easy 100 easy
Workout 8- Drill Day
Warm up   Warm up
300 swim choice 400 swim choice
300 drill swim IM order 400 kick IM order
Main set   Main set
3 x 50 sprint on 1:00 4 x 100
150 recovery swim on3:20 1st 100- 25- body positioning- 25 water catching drill- 25 doggy paddle drill-25 swim
3 x 100 sprint on 2:00 2nd 100 – 25 Right arm back- 25 left arm back- 25 hesitation back- 25 back
150 recovery swim on 3:20 3rd 100- 25 arms behind back head up/ feet up breast- 25 streamline head up/feet up breast- 25 breast with freestyle kick- 25 breast
3 x 150 sprint on 3:00 4th 100- 25 right arm fly- 25 left arm fly- 25 right left both fly- 25 fly
150 recovery swim on 3:20 2 x 5 turn practice from middle of pool to wall and back
3 x 25 sprint on 0:40 fly, back, breast, free-back, free
150 recovery swim on 3:20 Warm down
Warm down 200 easy
200 easy
Workout 9
Warm up   Warm up
200 swim choice 400 swim choice
400 kick, pull, fins, swim 400 drill swim IM order
Main set   Main set
1200 swim for time 4 x 50 sprint on 1:00
6 x 25 sprint on 0:40 200 recovery swim on 4:20
Warm down 4 x 100 sprint on 2:00
100 easy 200 recovery swim on 4:20
4 x 150 sprint on 3:00
200 recovery swim on 4:20
4 x 25 sprint on 0:40
200 recovery swim on 4:20
Warm down
200 easy
Workout 10
Warm up   Warm up
200 swim choice 400 swim choice
400 kick, pull, fins, swim 400 kick, pull, fins, swim
Main set   Main set
1200 swim for time 2000 swim for time
6 x 25 sprint on 0:40 6 x 25 sprint on 0:40
Warm down   Warm down
100 easy 100 easy
Workout 11
Warm up   Warm up
300 swim choice 400 swim choice
300 kick, pull, fins, swim 400 kick, pull, fins, swim
Main set   Main set
1000 swim for time 2000 swim for time
4 x 25 sprint on 0:40 6 x 25 sprint on 0:40
Warm down   Warm down
100 easy 100 easy
Workout 12
Warm up   Warm up
400 swim choice 400 swim choice
Main set 200 pull IM order
25 swim on 0:30 200 kick IM order
50 swim on 1:00 Main set
100 swim on 2:00 100 swim on 2:00
200 swim on 3:50 200 swim on 3:50
300 swim on 5:40 300 swim on 5:40
400 swim on 7:30 400 swim on 7:30
500 swim on 9:20 500 swim on 9:20
250 swim on 4:45 500 swim on 9:10
100 swim on 1:50 400 swim on 7:25
50 swim on 0:50 300 swim on 5:35
25 swim on 0:25 200 swim on 3:45
Warm down 100 swim on 1:50
100 easy Warm down
100 easy
Workout 13
Warm up   Warm up
200 swim choice 400 swim choice
200 kick IM order 400 kick IM order
main set main set
200 swim IM 400 swim IM
200 swim 400 swim
200 swim pull 400 swim pull
200 swim with fins 400 swim with fins
200 swim 400 swim
200 swim IM 400 swim IM
Warm down Warm down
100 easy 100 easy
Workout 14
Warm up Warm up
300 swim choice 400 swim choice
300 drill swim IM order 400 drill swim IM order
Main set Main set
3 x 100 sprint on 2:10 4 x 100 sprint on 2:10
100 recovery 100 recovery
2 x 100 sprint on 2:10 3 x 100 sprint on 2:10
100 recovery 100 recovery
100 sprint on 2:10 2 x 100 sprint on 2:10
1oo recovery 1oo recovery
3 x 50 sprint on 1:05 100 sprint on 2:10
100 recovery 4 x 50 sprint on 1:05
2x 50 sprint on 1:05 100 recovery
100 recovery 3 x 50 sprint on 1:05
50 sprint on 1:05 100 recovery
100 recovery 2 x 50 sprint on 1:05
100 recovery 100 recovery
6 x 25 sprint on 0:40 50 Srpint on 1:05
warm down 100 recovery
100 easy 8 x 25 sprint on 0:40
warm down
100 easy
Workout 15
Warm up Warm up
300 swim choice 400 swim choice
Main set Main set
4 x 50 sprint on 1:10 4 x 50 sprint on 1:10
500 swim pace on 10:00 1000 swim pace on 19:00
2 x 250 swim decending on 5:00 2 x 500 swim decending on 9:30
5 x 100 swim pace on 2:10 4 x 250 swim pace on 5:00
6 x 50 on 1:10 4 x 50 sprint on 1:10
8 x 25 on 0:40 8 x 25 on 0:40
warm down warm down
100 easy 100 easy
Workout 16
Warm up Warm up
300 swim choice 400 swim choice
300 drill swim (50 free, 50 stroke IM order) 400 drill swim (50 free, 50 stroke IM order)
main set main set
600 swim on 14:45 800 swim on 15:20
2 x 300 swim on 6:50 2 x 400 swim on 7:30
4 x 150 swim on 2:45 4 x 200 swim on 3:45
6 x 100 swim on 1:50 8 x 100 swim on 1:50
warm down warm down
200 easy 200 easy
Workout 17
Warm up Warm up
300 swim choice 400 swim choice
300 drill swim (50 free, 50 stroke IM order) 400 drill swim (50 free, 50 stroke IM order)
main set main set
50 fly, back 0:10 rest 2 x 50 fly, back 0:10 rest
50 back, breast 0:10 rest 50 back, breast 0:10 rest
50 breast, free 0:10 rest 50 breast, free 0:10 rest
3 x 200 swim every 4th 25 stroke (IM order) on 4:15 6 x 200 swim every 4th 25 stroke (IM order) on 4:15
3 x 150 swim on 2:50 4 x 150 swim on 2:50
4 x 125 swim on 2:25 4 x 125 swim on 2:25
3 x 100 swim on 2:00 4 x 100 swim on 2:00
3 x 50 swim on 0:50 4 x 50 swim on 0:50
4 x 25 swim on 0:40 4 x 25 swim on 0:40
warm down warm down
200 easy 200 easy
Workout 18
Warm up Warm up
300 swim choice 400 swim choice
300 drill swim (50 free, 50 stroke IM order) 400 drill swim (50 free, 50 stroke IM order)
main set main set
1000 swim timed 2000 swim timed
warm down warm down
100 easy 100 easy
Workout 19
Warm up Warm up
300 swim choice 400 swim choice
300 drill swim (50 free, 50 stroke IM order) 400 drill swim (50 free, 50 stroke IM order)
main set main set
8 x 100 sprint 0:30 rest 15 x 100 sprint 0:30 rest
4 x 50 sprint 0:15 rest 6 x 50 sprint 0:15 rest
8 x 25 sprint on 0:40 8 x 25 sprint on 0:40
warm down warm down
100 easy 100 easy