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HomePool Workouts

Build your own Pool Workout


Warm Up options:

  1. 200- 400 swim
  2. 100 swim, 100 kick, 100 pull, 100 swim
  3. 4 x 100 – 75 free / 25 non-free (breast, back, fly)

Drills- Focus on form

  1. 4-10 x 75s with 15 second rest (kick, drill, swim by 25)  (could also be Pull, kick, swim or Drill Swim, Drill, etc.)
  2. 3 x (100 pull, 50 swim)

Main Set
Speed Day options:

  1. 10 x 50 : 5 sec rest
  2. 3 x (100 swim hard, 50 easy)
  3. 10 x 100s @ lactate threshold effort
  4. 2 x (5 x 100s fast @ descending effort, 100 easy)

Distance Day options:

  1. 4 x 300s @ moderate effort w/ :20seconds rest
  2. 6 x 200s
  3. Pyramid- build from 50 yd, 100, 200, 300, 400, 500 and back down again
  4. Odds: max distance per stroke - focus on good technique, Evens: moderate effort
  5. 4 x 400s

Technique/Strength Day options:

  1. 4 x (100 pull, 50 one arm drill, 250 pull)
  2. 2 x (4 x 100s w/ 15 sec rest breathing every 3/4/5/6 by 25)

Cool Down:

  1. 200- 300 swim
  2. 50 swim, 50 kick, 50 pull, 50 swim
  3. 2 x 100 – 75 free / 25 non-free (breast, back, fly)