We are lucky to have so many athletes from different abilities, backgrounds and with so many different goals that have requested workouts.

THE NEW SEASON WORKOUTS ARE HERE!

This is the home of the generic workouts we are posting for anyone interested in what our groups are swimming every week in pursuit of their goals.
This workouts are guidelines and are not personalized for anyone in particular. If you require a personal individualized program, please contact Ana Paula at ana@embraceopenwater.com

We truly hope you find these helpful and motivating for your journey.

Workout #3

1000 as follows (100 swim, 100 kick, 100 IM, 100 pull, 100 other stroke NO FREE)

 

16x25 4 of each stroke as follows: 1st swim, 2nd, kick, pull, 4 stroke with different kick

Ex: 1-4 Fly

1- Fly

2- Dolphin kick

3- Fly with pull

4- Fly stroke with Flutter kick

Main Set:

20x100 Free as follows:

- 8 where only every 4th is fast the rest are only to make the time.

on  2:30 

- 6 where only every 3rd is fast, the rest are only to make the time.

on 2:25

- 4 where only every 2nd is fast the rest are only to make the time.

on 2:20

- 2 fast on 3 minutes

The idea on the fast ones is consistency. Whatever is the happy speed you feel you can repeat over and over!

6x100 with 20” rest in between

1. kick with fins ( 25 fast + 50 smooth +25 fast)
2. 50 BK + 50 BR

100 cool down

 

Workout #4

300 Free swim

300 IM (75 each stroke EASY)

300 Free kick with fins last 25 of each 100 Kick on your back

300 Pull with pull buoys pull another stroke of your choice

 

9x150 swim always as 100 free 50 stroke (Reverse IM order: Breast, back, fly) Rest 20 seconds in between.

 

Main Set: three rounds of
200, 150,100,50

All free all swim at a sustainable speed. (whatever that is today)

Round 1 with paddles and pul buoys rest 20 seconds in between every distance

 

Round 2 with fins 15 seconds rest in between distances

 

Round 3 with fins and paddles. 10 seconds rest in between distances

 

 

200 cool down

 

 

 

 

Workout #5

800 as: 75 fr/25 other stroke your choice easy swim

 

6x100 with Fins on 2:30

Odd all free 3 kick outs off the walls

Even : 2) 50br/50bk 4)50bk/50fly 6) 50fly/50br

breast always with dolphin kick.

 

12x100:

1-3 No toys descending 1-3 with 30 rest.

4-6 with fins descending  1-3 with 20 rest.

7-9 with paddles descending  1-3 with 10 rest

10-12 with fins and paddles descending with the least amount of rest that allows you to really descend!

 

2x200 / 2x300 pull free only pull buoys breathing every 5.

 

300 cool down

Workout #6

3x500

1. 300 free + 200 drills
2. 300 pull + 200 (50 BK + 50 BR)
3. 300 kick with fins + 200 I.M. 

16x50 on 1:30

4x50 (25 underwater + 25 easy swim) on 

4x50 (counting strokes by 25) 

4x50 (25 recovery underwater with paddles + 25 free)

4x50 (25 fast + 25 smooth 1 of each stroke)

Main Set:

2x1000 1’ rest in between

1. Descending by 200’s with paddles
2. Descending by 500’ s with fins and paddles

200 cool down

 

Workout #7

2x600 as follows: 15” rest in between

1. 100 swim, 100 kick, 100 I.M, 100 pull, 100 swim,100 drill
2. 100 BK 100 dolphin kick, 100 I.M Reverse order, 100 pull free, 100 BR swim, 100 drill

(Make drills that are the best for you to improve your swim)

Technical:

12x 50 with fins 20” rest in between

1. 6 kicks on the side and switch to the other side
2. zipper (touch hip, touch armpit, touch head)
3. Dragging fingers on the water
4. Swim with fists
5. Catch up
6. Count strokes

REPEAT UNTIL FINISH THE 12.

16x25 ( 4 of each stoke Fly, BK, BR, Fr).

1. 12.5 fast + 12.5 smooth
2. 12.5 smooth + 12.5 fast

Main Set:

3 x 800 45 seconds rest in between.

1. Doing the second 400 faster than the first one. (NO equipment)
2. Doing each 200 faster (Paddles)
3. Doing each 100 faster (Fins and paddles)

150 cool down

Workout #8

 400 free swim (20 sec. rest in between).

200 IM by 25 swim

100 free drill each one should do your own helpful drill

400 free pull and paddles

200 kick choice with fins

100 free drill each one should do your own helpful drill

 

10 x100 IM as follows: 15” rest

1. Fly, BK, BR, Free
2. BK,BR,Free,Fly
3. BR,Free, Fly, BK
4. Free, BR, BK, Fly
5. Free

100 easy before starting the main set.

REPEAT until you finish the 8.

 

2x ladder (The purpose here is you maintain the rhythm)

1. 400, 300,200,100 Free (30” rest in between each distance)
2. 100,200,300,400 IM     (30” rest in between each distance)

1’ to 1:30 rest in between each ladder.

YOU CAN USE ANY EQUIPMENT YOU NEED TO MAINTAIN THE RHYTHM

200 cool down

Workout #9

4x300 20” rest

1. Free
2. 50 BK+50 BR+50 Free x2
3. Kick with fins
4. 50 Free stroke with BR kick, 50 BR stroke with dolphin kick, 50 BK double arm x2

 

800 with fins and paddles preparing for the main set. Comfortable pace at your 75% perceived effort.

 

Main Set:

15 x 200

1-5  Free descending on 3:45  with paddles

6-10 I.M. the goal here is to swim good the 4 strokes and trying to do the same time on the 5 (on 4:00) with fins

11-15 descending on 3:40 Important here making better times than the first 5. with paddles

 

200 cool down

 

 

 

Workout #10

2 x 600 20” rest

1. 200 free, 200 (50 BK + 50 BR), 200 kick with fins
2. 200 pull, 200 (50 BR + 50 Fly), 200 kick with fins (50 dolphin kick/ 50 free kick)

• 8 x 50 (2 of each stroke) on 1’30”

1. Alternating 3 strokes with right arm/ 3 strokes with left arm
2. Complete stroke

All the 50’s are in the same way

 

Main Set:

8 x 500 45” rest in between 

1. Paddles & pull
2. 300 free + 200 I.M.
3. Fins & Paddles
4. 200 I.M + 300 free

Repeat until you finish the 8.

200 cool down

Workout #11

1000 as: 400 Easy 100 other stroke 

6X100 with fins 20 sec rest in between

1. I.M. Reverse Order
2. Kick

8x25 on 50 seconds

1. Fast
2. Easy

Main Set:

10x400 

Odds swim 

Evens Pull only with paddles Rest as needed but no more than 1 minute in between

 

200 cool down

Workout #12

600 (200 free, 200 kick, 200 pull buoy).

6x50 on 1:30

1. 25 sculling/25 free with pull buoy
2. 25 recovery under the water/25 free
3. 25 only right arm/25 free
4. 25 left arm/25 free
5. 25 alternating 3 strikes right arm and 3 strokes with left arm/ 25 free
6. the whole 50 breathing every 5 strokes.

Main Set:

1x400 70% perceived effort

2x200 75% on 4 minutes with paddles

1X300 75% perceived effort

2x150 80% on 3:30  with fins

1x200 80% perceived effort

2x100 85% on 2 minutes with paddles

1x100 85% perceived effort

2x50 90% with fins and paddles

In between the distance and the splits you have 1 minute rest.

100 easy

16x50 (2 of each stroke) in R.O. (Free, BR, BK,Fly)

1. 25 fast/25 smooth
2. 25 smooth/25 fast

200 cool down

 

Workout #13

3x400

200 swim,100 kick,100 pull

200 IM by 25´s, 100 free, 100 kick (you can use fins)

200 50 fists + 50 catchup, 100 (50 BK/50 BR), 100 free

 

8x50 ( 2 of each stroke) 20” rest in between

25 fast + 25 smooth ( Fly, BK and Free with fins)

 

Main Set: 1’ rest in between each 4.

4x300 descending 1-4 (30” rest in between)

4x200 descending 1-4 (30”rest in between)

4x100 descending 1-3 (30” rest in between)

Check your times  If you descend only 3 seconds it's good or 5 or more, the most important is descending.

 

200 cool down

 

 

 

---

Workout #14

600 Easy as

50 free 100 IM 50 Breast

50 free 100 IM 50 Back

50 free 100 IM 50 Fly

 

3x100 Kick with fins :

50 flutter kick on your front fast

50 flutter kick on your back easy.

30 sec rest in between

3x100 Pull with pull buoy and paddles :

50 free fast loose

50 back easy

30 sec rest in between

 

Main Set:

2x50 Free @ race pace on 55

100 easy

4x50 Free @ race pace on 1:00

100 easy

6x50 Free @ race pace on 1:05

100 easy

8x50 Free @ race pace on 1:10

100 easy

6x50 Free @ race pace on 1:05

100 easy

4x50 Free @ race pace on 1:00

100 easy

2x50 Free @ race pace on 55

100 easy