Welcome to swim workouts! I don't have enough to organize them so you get them willy-nilly for now!
Key (subject to change)FR = freestyle
FLY = butterfly
BRST = breaststroke
BCK = backstroke
STR = strong (not a sprint, but good speed)
IM = type of mixed-style race, order is: Fly, Back, Breast and Free
KDS = kick, drill, swim
SKIPS = Swim, Kick, IM, Pull, Swim (used as a warm up)(usally the yardage listed is the total for the drill)
Cool = yardage to cool down from the set
Beaver dams = 50 yard drills to work underwaters + flipturns, start in the middle of the pool and swim towards the wall, once you get to the flags, dive underneath the water to swim to the wall and flipturn underwater, do not break surface until past the flags
Build = slowly increase speed throughout the set
Workout Easy 1500 SKIPS
4 x 75 KDS
3 x {50 strong, 50 slow, 50 strong}
3 x 50 beaver dams
6 x 50 (IM order stroke (fly to back, back to breast, etc)
3 x 100 strong free
200 cool
total yardage: 2200
Workout Easy 2500 skips
3x {50 free kick, 50 fly kick, 100 free}
8 x 50 kick im
6 x 50 {1-3 drill, 4-6 perfect}
200 strong free
300 cool down
total yardage: 2050
Workout Easy 3500 SKIPS
4 x 75 KDS
3 x 200 Breathwork (5/7 - as in how many strokes between breaths)
3 x 100 str
4 x 50 fast+tight
300 pull (5/7)
200 cool
total yardage = 2400
Workout Easy 4500 SKIPS
4 x 75 KDS
4 x {25 fast, 50 slow, 25 fast}
2 x 200 (5/7)
3 x {75 free, 75 stroke}
4 x 100 IM
200 cool
total yardage = 2450
Workout Easy 5500 SKIPS
3 x {50 kick, 75 pull, 100 swim, 75 pull, 50 kick}
4 x {75 drill, 75 build}
200 cool
total yardage = 2350
Workout Medium 1500 SKIPS
4x75 KDS free
4x[200 strong :30 rest/2x75 fast :20 rest/50 recovery]
300 strong
4x50 fast :05 rest
300 strong
4x50 fast :10 rest
300 strong
4x50 fast :15 rest
300 strong
4x50 fast :20 rest
400 cooldown
total yardage: 4800
Questions about the workouts (or idk, just in general)? Send me an email at annnonmyous07@gmail.com or drop a message on my profile.