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.

Workout

#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!

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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).


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About Pieter Ritz

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