Member Generated Workouts - Recent Threads

Looking for freestyle workouts under a mile

06KR4 — Sat, 28 Feb 2026 23:54:52 GMT

I can only swim 1-2 X a week. Looking for freestyle workouts under a mile. Working on speed and endurance. Thank you

Looking for freestyle workouts under a mile

06KR4 — Sat, 28 Feb 2026 23:54:34 GMT

I can only swim 1-2 X a week. Looking for freestyle workouts under a mile. Working on speed and endurance. Thank you

Shared Workouts from Google Drive - no longer updated?

Bob P — Thu, 17 Apr 2025 15:40:02 GMT

I had a link from the USMS website for workouts that were being shared via Google Drive. The shared drive folders included Fast Fridays, Mileage Mondays, Kitchen Sink Saturdays and IM Wednesdays. I've been using them for the last 6 months and really love them. The problem is that they haven't been updated in over a month and I'm wondering if this is temporary or a permanent thing. The link on the USMS website seems to have disappeared too. Does anyone have information on this?

Thanks

Bob

A Fun/Simple 2500 in less than 50 minutes

3GTEF — Mon, 30 Dec 2024 18:10:55 GMT

Warm-up

200 Freestyle SKIPS (Swim - Kick - IM - Pull - Swim) - 1000 yards total (15 minutes)

- Some people will want to do the Swim(s) stroke instead of Free

4x250's (each done as shown below) - 1000 yards total (20 minutes)

- 25 Fly on :30

- 50 Back on 1:00

- 75 Breast on 1:30

- 100 Free on 2:00

3 x 100s (shown below) each on 2:00 (6 minutes)

- 100 Free (Pull) - Easy

- 100 IM (Drill or Swim)

- 100 Choice (Favorite stroke sprint for time)

200 cool down (4 minutes)

- Kick on back OR easy free OR easy backstroke (or combine them all)

Basic Sprint Workout

Erik Hochstein — Sat, 23 Nov 2024 00:33:13 GMT

KISS - this is my new swimming journey - a long journey to stay FAST. KISS - yes old saying for me its Keep It Simple Stupid -- for others I would never say that -- so its Keep It Simple Silly

Warm up - 15 min - NO TOTAL YARDAGE COUNT !!!

5 min easy swimming - do a little kick ... a little in the opposite of your sprint stroke (means backst) for me ... a little kick ... some gentle stretching.

10 min 4 drills - do 3 rounds increasing intensity 1) Turnover 5-8 seconds 2) Feel drill; I do 5-10 light sculling and then 4-8 strokes with good feel and power not all out though 3) Something else you need to work on ... for me rotation 4) kick no board

Rest 3-4 min

Main set - 3 rounds - maybe 4 but you have to be "ready"

1. 15 off the wall 90-95% speed ...means 100 pace for me

2. 15 ALL OUT - FASTEST YOU CAN SWIM THAT MOMENT -- I think of it this way - You must "need" 2-3 minutes rest after this - if you don't you went too slow

3. Build the 25 to max pace - if you are new go 90% here ... once you build - go max speed for a 25 -- if you don't need 4-5 min rest - you went too slow...

Warm down ... in the shower - not joking - just get out !

Not enough - what is the last time you went absolute max speed - meaning fully rested all out sprints - total distance of 120-160y ? Build up to it but give it a try - Keep it Simple ...

I want to roll a sub :30 50 free......in my dreams I want a sick number like a 25 sec 50 free.

7EURH — Fri, 05 Apr 2024 05:19:11 GMT

So far....I'm down to 31:34

What percentage of my daily workout should be just speed oriented and what percentage logging yards with sets of 200s or more?

How often in say a week should I be training with USRPT workouts?

How often should I be using gear like a parachute for resistance? Do a couple hundies each training session or only every so often?

Is there anywhere here that I can look at a workout program that is like "ok your race is two months out.....here's workouts that will help you peak in eight weeks? It seems so many workouts here are just people posting "this was a killer workout" Ok great but if it isn't part of a structured plan then what benefit is it to me? Or....can you make the argument that hey, just pick any workout it's all going to the same goal no matter how you get there?

100s n 50s lcm

sunruh — Thu, 21 Jul 2022 13:18:02 GMT

do a 500-800 warmup

meat n taters!

7x100 on t+15

7x50 on t+15

easy 50 back to start end

5x100 on t+10

easy 50 back to start end

3x100 on t

3x50 on t

easy 50 back to start end

1x100 FAST

1x50 off the blocks

fyi...T == your fast interval

so as an example if T is 1:15 then T+15 is 1:30 and T+10 is 1:25

Pre-Wedding Workout

01YKB — Mon, 08 Nov 2021 14:19:02 GMT

Thought I'd share this workout my siblings I did the day of my daughter's wedding. For those who want to start a great day off with a great swim!

David Feldman

Wedding Workout – In honor of Jessie & Max

October 31, 2021 - Total 3600 yards

Warm-up

300 smooth

Extra warm-up

4 x 75: 25 kick, 25 drill, 25 DPS on 1:20

DDiamonds – Pull all middle distances; 50s on 1:00, 100s on 1:40, 150s on 2:15, 200 on 3:00

50-100-50

50-100-150-100-50

50-100-150-200-150-100-50

50-100-150-100-50

50-100-50

Individual Medleys

3 x 100 IM (odds free IM) on 1:45

No arms

8 x 50 kick w/fins on :50

Go easy

100 Warm down

a nice sprint set

sunruh — Tue, 14 Sep 2021 21:19:06 GMT

its a total of 20x25s

2free 1fly on 20sec each ,1 easy on 60

2free 1fly on 20sec each, 1 easy on 60

1free 2fly on 20sec each, 1 easy on 60

3fly on 20sec each, 1 easy

here is a real test set

sunruh — Sun, 05 Sep 2021 15:54:50 GMT

200 on 3:05

2x200 on 2:55

4x200 on 2:45

2x200 on 2:35

200 on 2:25

this set is 2000 long course meters

Help with deciphering shorthand on workouts (USMS Open Water ones)?

67King — Fri, 27 Aug 2021 14:31:17 GMT

Greetin's, y'all! Hoping someone here can help. I miss the workouts in threads where coaches could respond to questions. Can someone help me understand how to interpret this?

"20X50 @ :50 1,2,3,4,5 Holding P500, with 1 EZ recovery after each"

There are similar sequences in the main set with different counts, intervals, and pacing. But I'm sure if I decipher this one, I'll understand.

It specifies 1-5 at 500 pace. "With EZ recovery after each" So does that mean:

1 - 500 pace

2 - EZ

3 - 500

4 - EZ

..........10 - EZ?

If so, that only gets me through half the sequence. What do I do with the others?

It could mean

1 - 500

2 - 500

3 - 500

4 - 500

5 - 500

6 - EZ

WHich would be sensible that you'd repeat that sequence. But that doesn't add up to 20 reps, it adds up to either 18 or 24. And the total distance for the main set is consistent with it only being 20 reps.

Similar things happen at other paces and intervals, e.g.

14X50 @ 1:00 1, 2, 3, 4 at 200P, EZ recovery after each.

9X50 @ 1:10, 1, 2, 3 at 100+1, EZ recovery after each

5X50 @ 1:20 1, 2 at 100, EZ recovery

Note there are 200's between each set of 50. Total distance is 3000 yards, which the reps all add up to, so it can't be that there is supposed to be an EZ that isn't calculated.

Sorry I'm sure this is a basic question, I'm just not sure what to do with it.

Workouts in Open Water - Any fun things to do?

Coach Michi — Wed, 28 Apr 2021 18:34:25 GMT

All of the swimming pools in Germany are closed and will likely remain closed for a while. Due to this, I have been swimming in (very cold) lakes and ponds. I am looking for some fun workouts to do while swimming in open water.

Any advice for fun training games?

I've tried the following:

25 strokes FAST + 25 strokes EZ
Breath control (1 stroke + 1 breath followed by 2 strokes + 1 breath, 3 strokes + 1 breath, and so on until you have reached your max)
20 strokes ea stroke to simulate a 100IM

Thanks for the ideas!

Coach Michi

Book of swims steve

__steve__ — Tue, 13 Apr 2021 01:01:05 GMT

3|29|21

SCY
1000 fr WS
250fr WS
250 fr/dr
500 bk WF
250 side FLK WFAS HAS
500 kick 25 FK / 25 frog

4|4|21

SCY
500 bk WF (6:45)
1 x 50 fr WF blasted (24-25)
3 x 50 fr WF on 1:00 (0:30)
4 x 50 fr WF on 2:00
100 FK (1:44)
400 kick as 50 FK 25 floppy 25 frog

4|6|21

SCY
2250 fr WS 25 floppy every 250
500 kick FK Ffrog
500 side DK WFAS HAS
500 bk WF

4|9|21

SCY
1000 fr WS
50 floppy WS
500 fr WS
50 DR WS
500 fr WS
500 bk WF
150 kick HAS WF
2 x 25 UWK 4 sec rest

4|12|21

SCY (12 minutes then pool closed)

5 x 50 fr on 1:00 WF hold 30
3 x 50 fr on 1:00 WF hold 30
150 fr then got kicked out due to them closing earlier

Kristi's workouts

kristilynn — Thu, 08 Apr 2021 16:18:06 GMT

This new format seems awkward for posting workouts, but I'll give it a try...

April 9, 5000SCY

water temp 85

800 swim

200 kick

4 x 50 @ :55 scull/swim

4 x 75 @ 1:15 50ba/25fr

4 x 25 @ :30 odds ba, evens fr

Main:

4x:

300 @ 4:15 every 4th length back, descend by round

4 x 50 descend @ :50 25ba/25fr

3x (kick w/fins):

200 strong @ 3:00

100 moderate @ 1:30

500 easy

Calvin S Workouts

Calvin S — Wed, 07 Apr 2021 13:53:27 GMT

I suppose this is the format we have to use for now. Still dealing with shoulder issues, but tired of waiting so working on getting back into swimming shape.

JPE Workout Log

Jeff Enge — Fri, 19 Mar 2021 19:07:24 GMT

Thursday 3/18/2021

1000 mix

3x{150 fr 2:00

{4x25 :30 br flutter kick/fins

{4x75 bk 1:10

{3x50 br fast 1:15}

300 stretch out w/fins+pads+snork

3x{2x25 "burnt ends" :30

{2x25 "broken 50" :10R

{50 ez}

200 down

Swim Sets to help with weight loss question! :)

Former Member — Sun, 06 Sep 2020 15:05:31 GMT

I recently started swimming regularly (5-6 days a week) in October 2019 (minus the four months the gym was closed). I normally swim about 1100-1300m per workout. I did have a question about swim sets. I have been building a lot of muscle lately I have not really lost a lot of weight. I was wondering if anyone here had some swim sets that I could do to facilitate weight loss?

2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)

hurrgtsa — Mon, 03 Aug 2020 10:27:39 GMT

Follow me on Instagram at www.instagram.com/.../ MON 1000 SKIPS 10x50 Kick 2x(:60, :55, :60, :55, :50) 300 3:45 3x100 BK 1:30 2x150 1:55 3x100 BK 1:30 3x100 1:15 3x100 BK 1:30 4x75 :55 3x100 BK 1:30 6x50 :40 3x100 BK 1:30 12x25 :20 5x100 Kick with fins 1:30 (25 UW K/75 BK K) 100 Kick for time 100 Easy Total: 5500y (Kick 1300y) TUES 500 swim 200 kick 12x25 v-sprint :30 16x25 :30 @ 100 pace 3x â€¦400 with fins (By round 4:40, 4:50, 5:00) â€¦300 with fins (By round 3:30, 3:40, 3:50) â€¦200 with fins (By round 2:20, 2:30, 2:40) â€¦100 with fins 1:10 â€¦6x50 Kick no fins (By round 1:10, 1:05, 1:00) ...Rest :20 (back to top) 8x100 Kick 2x(2:00, 1:50, 1:55, 1:45) 8x25 :45 IMO (Odd: Easy, Even: fast) 100 Easy Total: 6400y (Kick 1900y) WED 600 Swim 8x50 :60 IMO (Odd: Scull/Drill, Even: Drill/Build) 4x ...100 IM 1:30 ...4x50 FL 1:10 ...300 BK 4:30 ...100 BR 1:40 ...2x100 BR K 2:00 ...100 BR 1:40 8x25 FL :30 Rest 1:00 7x100 Kick with fins 1:30 (Odd: BK K, Even: FL K on back) 50 Easy 50 FL for time 100 Easy Total: 6100y (Kick 1500y) THUR 1000 SKIPS All on :60... All kick is hard... All ez is swim... 1x50 Kick 1x50 Easy 2x50 Kick 1x50 Easy 3x50 Kick 1x50 Easy 4x50 Kick 1x50 Easy 5x50 Kick 1x50 Easy 2x (25's are all easy) ...400 FRIM 6:00 ...10x25 FL :30 ...300 FRIM 4:30 ...8x25 BK :30 ...200 FRIM 3:00 ...6x25 BR :30 ...100 IM 2:00 100 FL for time 1000 Pull 100 Easy Total: 6400y (Kick 950y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x150 Desc 3:00 4x100 Desc 2:00 5x50 Desc 1:00 200 Easy Kick 6:00 2x150 Desc 3:10 3x100 Desc 2:10 4x50 Desc 1:10 150 Easy Kick 5:00 1x150 Fast 3:15 2x100 Desc 2:15 3x50 Desc 1:15 100 Easy Kick 4:00 1x100 Fast 2:30 2x50 Desc 1:30 50 Easy Kick 3:00 1x50 Fast 1600 IM Kick 8x25 Scull 50 Easy Total: 6000y (Kick 2300y)

POOL WORKOUTS for OPEN WATER â€“ Week #19, 2020

gregnelson — Thu, 30 Apr 2020 06:03:20 GMT

Workout #1 â€“ Mixed MS (3200) 2 Rounds of: - 4 x 100 as 50BK/50FR Desc. 1-4 using the 50BK to Descend - 2 x 300 Cruise Pull - 5 x 100 Odds IM or Stroke, Evens Choice - 2 x 250 Cruise Pull - 6 x 100 for Best Average @R60 - 2 x 200 Cruise Pull - 200 EZ w/Tennessee Turns Workout #2 â€“ Speed/Endurance MS (3600) 3 x 300 as 2x Cruise & 1x Strong 3 x 200 as 2x Cruise & 1x Strong 3 x 100 as 2x Cruise & 1x Strong 2 x 300 as 1x Cruise & 1x Strong 2 x 200 as 1x Cruise & 1x Strong 2 x 100 as 1x Cruise & 1x Strong 1 x 300 Cruise 1 x 200 Steady 1 x 100 Strong Workout #3 â€“ Distance MS (5000) 1200 Straight Swim, Build First 900 by 300s, Last 300 Cruise 2 x 600 2nd Faster than 1st 4 x 300 Descend 1-3, 4 is Cruise 8 x 150 Odds Strong, Evens Cruise 200 EZ Backstroke Pull(Paddles Optional) Workout #4 â€“ OW Skills MS (3000) 3 x 200 First 25 as No-Breather (or 1, or 2!) and then Cruise on full rest 400 EZ Pull 3 x 200 First 50 of each is High Turnover Stroke Rate, then EZ) 400 EZ Pull 3 x 200 @OW Race or Event Pace @R5-10â€ 400 EZ Pull Workout #5 â€“ High Volume MS (8000) 2 x 800 Pull, Build Last 200 of Each 8 x 100 3x Cruise & 1x Strong, repeat 6 x 400 Swim, Descend 1-3, 4-6 are Steady 8 x 200 6x OW Race or Event Pace, 2x EZ 1 x 1600 Build by 400

Tethered Swimming Workouts

Former Member — Sat, 11 Apr 2020 06:53:27 GMT

Tethered Workout #1 5 minutes stretching 5 minutes water jogging 5 minutes kick 5 minutes free 5 minutes (8 strokes of each stroke, repeat) 5 minutes sculling REPEAT

Finis Slide Dryland Trainer Workouts

Former Member — Thu, 09 Apr 2020 09:06:27 GMT

Band workouts for dryland Finis Slide Dryland Trainer Workout #1 start with stretches, breathing and Ys and Ws without a band 1 min freestyle rest :30 1 min freestyle rest :20 1 min freestyle rest :10 1 min freestyle rest 1:00 1 min *** rest :30 1 min *** rest :20 1 min *** rest :10 1 min *** rest 1:00 1 min back rest :30 1 min back rest :20 1 min back rest :10 1 min back rest 1:00 1 min fly rest :30 1 min fly rest :20 1 min fly rest 1:00 finish with shoulder stretches

Weights and dryland weekly workouts?

bcampesi — Sat, 08 Feb 2020 08:16:24 GMT

I am swimming 3 days a week around 3000-4000 yards each day for 1 hour. The days I do not swim, I run 3-4 miles. I would like to go back to do some weights/dryland workouts. I am 49-year old male ; 5’7” ; ~150 lbs Is there any place where I can find some weights training plan? I was thinking to start doing something the same days I swim (Mo, Wed, Fri). I swim at 6am, so I was thinking to do the weights at noon/afternoon Any hint/thoughts/workouts/links will be appreciated Thanks Bernardo

30 day training plan to improve endurance

Former Member — Fri, 31 Jan 2020 15:59:53 GMT

Is there any good training (pool or dryland) that allows a swimmer to drastically improve endurance swimming a 200IM using a 30 day plan? Specially if this swimmer is a good sprinter but start to slow down after the first 50 yards. Any suggestions or tips?

Open Water Pool Workouts - Week # 50, 2019

mstoriSB — Mon, 16 Dec 2019 11:46:09 GMT

Open Water Pool Workouts – December 15, 2019 Happy holiday season folks! Hope you are able to keep your workouts up during this busy time of the year. f you’re looking for that gift to give someone who’s hard to buy for and/or you want to buy yourself a gift - register for our UCSB Masters Swim Camp that focuses on freestyle. The camp is Jan 2-5,2020 and there are still a few spaces available. You can sign up at Masters Freestyle Camp Registration. NOTE: Look to my Open Water Intro if you have any questions about terminology, acronyms, abbreviations. Work Out #1 - Long and Steady Aerobic “Every day may not be a good day but there is good in every day.” Warm Up 400 Choice 12 x 50 - O) Drill/Swim E) 10KTS/Swim @ B+20 (1000 Main Set – goal is to maintain a moderate heart rate to build endurance 3 x 400 Swim with Fins – Every 4th 50 Strong @ :30R 6 x 100 @ B – Steady Pace (3,000/4.000 Warm Down 3 x 100 – 25 Scull/25 Swim/25 Drill/25 Swim @ :10R (300/4,300 Work Out #2 – Big Kick and Aerobic “May you always do what you are afraid to do” Warm Up 300 Choice 4 x 75 – Kick/10KTS/Build @ :15R 8 x 50 - Desc 1-4 Swim @ B+10 Desc 5-8 Kick @ :15R (1,000 Kick Set – You can use a board but I recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck. 3x 300 Kick with Fins – 50 Smooth/25 FAST @ :30R 4 x 75 Kick no fins – 50 FAST/25 Smooth @ :15R (1,800/2,800 Aerobic Set 6 x 200 Pull – Breath 3/5/3/7 by 50 @ B+10 300 Easy (1,500/4,300 Work Out #3 – Challenge Set “Every morning is a chance at a new day.” Warm Up 600 Every 3rd 50 Kick 16 x 25 - 1) Kick 2) 10KTS 3) Fist Drill 4) Build x 4 @ :30/:40 (or :10R) (1,000 Main Set – Test Set 5 x 200 – Desc 1-5 @ B+10 5 x 200 – Best Avg @ B+20 (2,000/3,000 Warm Down Set 6 x 100 Swim with Fins – 75 Swim/25 Back @ B+10 (or :15R) (600/3,600 Work Out #4 - Speed and Endurance” “What’s meant to be will always find a way.” Warm Up 400 Choice 6 x 50 Pull @ B+10 – think DPS 200 Kick 4 x 25 Variable @ :30/:40 (or :10R) (1000 Pre Set 2 x 3 x 100 – 50 Smooth/50 Strong @ B+15 3 x 50 – 15F, 25F, 35F @ B+20 (900/1,900 Main Set(s) - Get your heart rates up! Science shows short speed work helps build endurance 4 x 4 x 25 FAST @ B+20 100 EZ @ B+30 2 x 25 FAST @ B+20 1 x 50 EZ @ B+15 1:00 Break Between Rounds (1,200/3,100 Aerobic Set 2x 400 Pull with Paddles Breath 3/5 by 100 @ B+15 6 x 50 Swim – 2 Fly, 2 Back , 2 Brst @ B+20 (1,200/4,300

Open Water Pool Workouts - Week #46 2019

mstoriSB — Mon, 25 Nov 2019 05:32:09 GMT

Open Water Pool Workouts - Week of November 25, 2019 Happy Thanksgiving Week! Finding that just working harder isn’t always possible as you get older and it doesn’t seem to help you swim faster at your key races? Check out our UCSB Masters Swim Camp where our theme is “Less is More”. The camp is Jan 2-5,2020 and there are still a few spaces available. Register now and still receive the earlybird discount through November 30,2019. There are a few spaces available. Just use EARLYBIRD. You can sign up at Masters Freestyle Camp Registration. NOTE: Look to my Open Water Intro if you have any questions about terminology, acronyms, abbreviations. Work Out #1 - Long and Steady Aerobic “Let our lives be full of both thanks and giving” Warm Up 500 – 25 Kick/25 Swim/25 Drill/25 DPS x 5 10 x 50 - 1-5 Pull – Smooth Swim – think about high elbow catch @ B+10 + 6-10 – Kick with Fins @ B+15 (take :30 break to add fins) (1000 Main Set – goal is to maintain a moderate heart rate to build endurance 3 x 1000 - #1 – Swim with Fins #2 – Swim with Paddles - #3 – Swim - Desc by 200’s :30 Rest Break between 1000’s (3,000/4.000 Warm Down 300 Easy (300/4,300 Work Out #2 – Big Kick and Aerobic “No one has ever become poor by giving” Warm Up 300 Choice 5 x 100 Kick/Swim with Fins – 75 Kick/25 DPS (work on good extension riding your kick) @ B+20 8 x 25 Kick – Variable x 2 @ B+15 (1,000 Kick Set – You can use a board but I recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck. 5 x (Odd round with fins – Even rounds no fins) 6 x 50 Kick - 2 Strong/1 Smooth x 2 - 2 Strong @ Fastest Interval Possible and 1 Smooth @ :20R (1,500/2,500 Aerobic Set 4 x 200 Pull – Breath 3/5/3/7 by 25 @ B+10 - Smooth and Steady - Think eyes down and core engaged 300 Easy (1,100/3,600 Work Out #3 – Challenge Set “Live a life of gratitude, giving thanks in all circumstances.” Warm Up 600 – Every 3rd 50 Backstroke 8 x 50 – O) Kick. E) Drill. @ :10R 8 x 25 – O) Build E) 15M fast (1,200 Main Set - Test Set 2 x (you can pull one round) 100 Strong with Pads @ B+15 2 x 200 swim with Pads @ B-5 – just make interval 1:00 Break 100 Stronger with Pads @ B+15 2 x 200 swim with Pads @ B-10 - just make interval 1:00 Break 100 Strongest with Pads @ B+15 1 x 200 Cruise @ B+:30 1x 200 FAST 50 Easy (3,000/4,000 Warm Down Set 6 x 50 @ :10R – O) Backstroke E) Scull/Swim (300/4,300 Work Out #4 - Speed and Endurance” “Giving thanks opens you up to receive” Warm Up 300 Choice 2 x 200 Kick with fins @ :15 Rest 6 x 50 – O) 10KTS E) Drill/Build by 25 @ B+15 (1000 Pre Set 2 x 2 x 100 @ B+10 – Smooth/Strong by 25 4 x 50 @ B+15 – Variable (800/1,800 Main Set(s) - Get your heart rates up! Science shows short speed work helps build endurance 3 x 4 x 75 - 1) 25 Fast/50 Smooth 2) 25 Smooth/25 FAST/25 Smooth 3 ) 50 Smooth/25 FAST 4) ALL FAST @ B+10 2 x 50 Smooth @ B+15 100 FAST @ B+10 50 Easy (1,550/3,350 Aerobic Set 5 x 150 Swim – O) 100IM/50 Smooth E) 50 FR/50 Non Free/50 FR @ B+15 (750/4,100

Member Generated Workouts - Recent Threads

Looking for freestyle workouts under a mile

Looking for freestyle workouts under a mile

Shared Workouts from Google Drive - no longer updated?

A Fun/Simple 2500 in less than 50 minutes

Basic Sprint Workout

I want to roll a sub :30 50 free......in my dreams I want a sick number like a 25 sec 50 free.

100s n 50s lcm

Pre-Wedding Workout

a nice sprint set

here is a real test set

Help with deciphering shorthand on workouts (USMS Open Water ones)?

Workouts in Open Water - Any fun things to do?

Book of swims __steve__

Kristi's workouts

Calvin S Workouts

JPE Workout Log

Swim Sets to help with weight loss question! :)

2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)

POOL WORKOUTS for OPEN WATER â€“ Week #19, 2020

Tethered Swimming Workouts

Finis Slide Dryland Trainer Workouts

Weights and dryland weekly workouts?

30 day training plan to improve endurance

Open Water Pool Workouts - Week # 50, 2019

Open Water Pool Workouts - Week #46 2019

Book of swims steve