Professional Swim Workouts by Professional Swim Coaches

8×1000 – Distance Group at Henderson State University

The goal for the workout was to work on endurance and pacing during the workout. The intervals can be changed, and there was only a 2 hour window to do the whole workout, and I did want to have a good amount of rest for each 1000.


#1 = warm-up on 14:00

#2 = 100 free/100 IM repeat 5 times. This is still apart of warm-up; again on 14:00

#3-5 = descending 70% on #3, 80% on #4, and 90% on #5. Pulling was optional. Intervals are 13:00, 12:45, and 12:30

#6 = 1000 broken 10 seconds each 200. The goal is to come within 10 seconds of your best time in the 1000. This was on 14:15

#7 = 1000 recovery on 13:30

#8 = 1000 all-out from the blocks, goal is to be within 10 seconds of your broken 1000. This was on no interval

When they finished, they swam down anywhere between a 500 and a 1000, depending on how much time was left before dryland and stretching. Please post a comment if you have any questions.

WORKOUT TOTAL: 8500 – 9000

This free workout was provided by Henderson State Graduate Assistant Coach Pieter Ritz.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

Bluefish Swim Club Senior Assistant & Age Group Coach Ryan Yucka was kind enough to share one of his sets training for the mile as a reaction to Coach Ritz Distance workout.

Set For Mile Swimmers

Repeat this 3 times for 1,650yds
150fr smooth (about 4-6s off mile pace) 10sec rest
400fr race (about 4-6sec under mile pace) 15sec rest

At end, minus 1min from total time to get a pretty accurate 1,650! I use this for senior training as well as teaching youngsters to swim the mile correctly…enjoy!


You can print these workouts for your personal use. If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Pieter Ritz

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