Background-image
Shutdown Workouts

 
Workouts for the Shutdown

These are design for general conditioning and are written for an 1.5 hour session. Please contact us for more custom workouts. It's recommended that you copy and paste the individual workout so that it can be printed out and taken to the pool

 

Endurance/IM

 

Sprint & Turns

Work out

Number 1

 

Workout

Number 2

300 25 free/35 stroke

 

 

400 Free

 

300 free breathe every  3

 

 

4 x 100 Free

 

 

 

 

10 minutes on turns

 

20x75   1 free, 2 Br, 3 bk, 4 fly, 4 free, 3 BR, 2 BK, 1 fly

Allow :15-:20 sec. rest

 

200 Broken IM @ the 50

200 Best stroke

Rest :10

Broken 300 choice

Rest :20 @ each 100

 

4(75 free, 50 build, 25 fast) IMO

Rest :15 @ between distances

8 x 25 Sprint IMO

On :30/:45

 

8 x 25 sprint  

On :30/:45

EZ 200 Free

 

 

EZ 200

 

 

 

 

 

 

Tier 1 do 100’s instead of 75’s

 

 

 

 

Tier 3 do 50’instead of 75’s

 

 

 

 

 

 

 

 

 

Work on Worst Stroke

 

Legs

Workout

Number 3

 

WOrkout

Number 4

200 free

 

 

400 drilling choice

 

200 flutter Kick

 

 

400 Kick

 

4 x 125 50 worst stroke /75 free

Rest :30

 

400 pull

 

200 Free pull

 

 

4 x 50 each 50 gets faster

Rest :20

2(5 x 100) 1st 25 Breathe every 2, 2nd B3, 3rd B4, 4th B5, 5th B3

On 1:20/1:30/1:45/2:00

 

1 x 100  kick choice

Rest :20

2(4 x 50) Stroke count choice

On 1:00

 

4 x 75 Kick last 25 fast

Rest :20

200 EZ

 

 

100 Kick choice

Rest :20

 

 

 

4 x 100 Kick 1st 25 sprint

Rest :20

 

 

 

100 Kick Choice

Rest :20

 

 

 

4 x 75 Kick 1st and last 25 Hard/ middle EZ

Rest :20

 

 

 

 100 Kick Choice

Rest :20

 

 

 

4 x 50 each 50 gets faster

Rest :20

 

 

 

100 Swim EZ

 

Distance

 

Efficiency

Workout

Number 5

 

Workout

Number 6

400 Drill

 

 

Stroke-o-Rama

use same stroke through set

Repeat Set as time permits

Broken Mile Pyramid

 

 

300 drill

 

11 lengths, 10 lengths, 9 lengths, 8,7,6,5,4,3,2,1, 1,2,3,4,5,6,7,8,9,10,11

Rest :30 between distances

 

5 x 25

5 x 50 Best Average

5 x 25 Stroke count

On :30

On 1:00

On :30

 

 

 

5 x 75 Build

On 1:00/ 1:30

 

 

 

5 x 25 Stroke count

On :30

 

 

 

5 x 75 Build          

On 1:00/1:30

 

 

 

5 x 25

On :30

 

 

 

5 x 100 Sprint