Level

90 Lap Armstrong Swim Workout (50 Minutes)

by Mark Runyon • July 16, 2017

Yards Stroke Laps Warm Up 200 Freestyle (easy to moderate) 8 Work Out 400 Freestyle (moderate on 45 seconds rest) 16 300 Freestyle (moderate on 45 seconds rest) 12 200 Freestyle (moderate on 30 seconds rest) 8 100 Freestyle (moderate on 30 seconds rest) 4 200 Freestyle Kick (30 seconds rest) 8 200 Freestyle Pull […]


80 Lap Endurance Build Swim Workout (40 Minutes)

by Mark Runyon • July 2, 2017

Yards Stroke Laps Work Out 4 x 450 Freestyle (60 seconds rest) 72 Cool Down 2 x 100 Choice (Easy) 8 2000 Total 80 While rarely fun, endurance training should be a staple in any swimmers workout routine. I try to budget one endurance workout per week. I’d say a swimmer just starting out should […]


70 Laps I.M. Kick Pull Swim Workout (40 Minutes)

by Mark Runyon • June 30, 2017

Yards Stroke Laps Warm Up 150 Freestyle 6 150 Choice 6 Work Out (45 seconds rest on I.M. 200s) 3 x 100 Freestyle (30 seconds rest) 12 200 50 Butterfly Pull / 50 Butterfly Kick / 100 Butterfly Swim 8 200 50 Backstroke Pull / 50 Backstroke Kick / 100 Backstroke Swim 8 200 50 […]


70 Lap Free Intensity Swim Workout (40 Minutes)

by Mark Runyon • June 25, 2017

Yards Stroke Laps Warm Up 200 Choice 8 Work Out 6 x 100 Freestyle (easy to hard : 30 seconds rest) 24 6 x 25 Freestyle (hard : 30 seconds rest) 6 3 x 200 Freestyle (moderate to moderate hard : 60 seconds rest) 24 Cool Down 2 x 100 Choice (Easy) 8 1750 Total […]


60 Lap Freestyle Interval Swim Workout (40 Minutes)

by Mark Runyon • June 23, 2017

Yards Stroke Laps Warm Up 100 Freestyle (Easy) 4 50 Freestyle Pull 2 50 Freestyle Kick 2 Intervals (60 seconds rest between sets) 100 Freestyle 4 100 I.M. (Individual Medley) 4 100 Freestyle 4 100 I.M. (Individual Medley) 4 100 Freestyle 4 200 Freestyle Pull 8 200 Freestyle Kick 8 200 Freestyle 8 Cool Down […]


50 Lap Pyramid Swim Workout (30 Minutes)

by Mark Runyon • June 22, 2017

Yards Stroke Laps 150 Warm Up Choice 6 Pyramid with 30 seconds rest between sets 25 Freestyle 1 50 25 Freestyle / 25 Breaststroke 2 75 25 Freestyle / 25 Breaststroke / 25 Backstroke 3 100 25 Freestyle / 25 Breaststroke / 25 Backstroke / 25 Freestyle 4 125 25 Freestyle / 25 Breaststroke / […]