Effortless Swimmingʼs Workouts

Welcome to the Effortless Swimming TriSwimWorkouts manual! In this first month of the program youʼve got 12 rock-solid, no fluff
programs which will help you improve your swimming well beyond where you are currently at. Iʼve personally used these workouts to take
a Masterʼs swim squad to two back-to-back national titles and swimmers to dozens of open water medals.

If youʼre only new or you feel you donʼt have much experience with a training program, donʼt fret! Weʼve made the workouts useable for
nearly all levels of triathletes starting at level one and moving up to level three. If you are learning to swim, please see a qualified
instructor to teach you the basics and be sure to swim in a supervised pool with lifeguards. Always consult your doctor before beginning
any exercise program. The last thing we want is for anyone to hurt themselves!

Where to start:

The best place to get started is picking one workout and going through it. Most of the programs are aerobic focused for triathlon training,
but we also have a number of speed and back end pace workouts in here too. You will benefit from both, even if your swims are
ʻdistanceʼ swims. Pick any workout in the manual and be adventurous, why not start at #3 or #7 rather than #1?

If you would like to improve your freestyle technique before you begin the program the Mastering Freestyle Program makes you a swim
smoother, longer and faster freestyle.

What to do if you canʼt do one of the strokes?

If youʼre unable to do one of the strokes and the set includes it (like 8x25 Fly), feel free to do freestyle or another stroke instead. Itʼs good
cross training changing strokes. If you would like to improve your form strokes (butterfly, backstroke and breaststroke) go to
www.EffortlessForm.com and join the program.

Drills:

In some of the workouts we have included time to do drills. We donʼt specify which drill to do because it is a very individual thing. If youʼre
stuck for ideas on some drills weʼve listed some below for you to choose from. If you were lucky enough to get the bonus drills video,
please watch that video for ideas.

Freestyle

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Catch up drill – This drill is simple and easy to do. Begin by swimming normal freestyle but donʼt start your pull until your recovery arm
has entered the water. This drill helps swimmers ʻlengthenʼ their stroke and remain streamlined throughout the whole stroke.

ʻReach for the wallʼ freestyle – This drill is done for the same reason as catch up drill. It improves the streamline of the swimmer during
the freestyle stroke. As your hand enters the water and glides forward after the recovery, drive your hand forward as if you were reaching
for the wall and hold it streamlined for 1-2 seconds. Continue with normal freestyle but each time your hand enters, drive it forward and
hold for a moment before beginning each pull.

Fingertip drill - This drill is good for freestyle because it emphasizes body roll and a high elbow recovery. During the recovery, keep the
fingertips in contact with the surface of the water. You should feel your fingertips "dragging" in the water as they recover.

Breaststroke

One pull, two kicks – This is one of the easiest breaststroke drills but one of the most effective. It improves your glide after each stroke
which means youʼre using less effort by taking less strokes. Simply do a normal breaststroke pull and kick and then rather than coming
back up for your next pull, do an extra kick while still gliding forward underwater. This drill can be change to one pull three kicks, one pull
four kicks and so on.

Breaststroke pull with butterfly kick – To develop a strong pull, breaststroke can be swam by doing buttery/dolphin kicks instead of
breaststroke kicks. Itʼs best to do two buttery kicks to every breaststroke pull.

Pull progression – A common problem among beginner breaststrokers is they donʼt pull far enough back with their arms. They often only
do a ʻhalfʼ pull which is doesnʼt provide the maximum power. Pull progression is done by swimming one lap with a quarter pull, one lap
with half a pull, one with three quarters pull and one lap with a complete pull. All of these are done with normal kicking and timing, the
only difference is you are changing how far back you pull. This drill helps swimmers get a feel for the correct catch and pull.

Backstroke

Single arm drill – Just as in butterfly# , single arm drill is fantastic for improving the pull and entry of the stroke. Done correctly, single
arm drill can help with body rotation too. Keep one arm by your side and swim backstroke with the opposite arm, concentrating hard on
rotating so the shoulder on your stationary arm is rotating to 45-90 degrees while completing your pull. To improve your pull, imagine you
are throwing a tennis ball towards your feet. This is a great way to visualize where you should be pulling.

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Six kicks, three strokes – As weʼve mentioned, itʼs important to keep our body ʻlongʼ in the water like a yacht and not wide like a barge.
This drill helps us do that. Kick on back with your body rotated to one side and your head looking directly up. Keep one arm by your side
and have the other arm pointing to where youʼre going. Youʼre going to do six kicks on your side and then take three arm strokes with
normal kicking. You will then have rotated to your opposite side where I want you to repeat from the start. Take six kicks on your side and
then three arms strokes with normal kicking working on having a ʻlongʼ body position.

Balancing cup drill – This drill is performed by the 200 backstroke world record holder Ryosuke Irie. If you watch him swim, his head
remains completely still and centered. You wonʼt see him throwing his head from side to side which is common among beginners.
Balancing cup drill requires a plastic cup that can sit and balance on your forehead. Fill the cup up to 1/3 or 1⁄2 full with water, and then
place the cup on your forehead and proceed to swim backstroke. The aim is to not let the cup fall off your head. By keeping your head
stationary, it keeps the body centered and stops the swimmer from ʻsnakingʼ. If you are only starting out with backstroke, this drill is best
done with fins.

Butterfly

One arm drill– Being one of the most popular butterfly drills, single arm drill can help you develop a clean hand entry, improve the catch
and pull and help you get a feel for the correct timing of the kick. One arm drill is done by keeping one arm out in front of the head and
doing the arm stroke with the opposite arm. In the recovery of the arm stroke, instead of keeping the arm straight, bend it as you would in
freestyle and work on getting a ʻcleanʼ entry as the hand enters the water. Itʼs best to do three left arm strokes, three right arm strokes
and then 3 normal butterfly strokes.

Six kicks, two strokes – A strong kick is important in buttery# , and this drill encourages you to work on the kicking aspect. To do this drill,
you take two normal butterfly strokes with normal kicking, and then after the two strokes you go underwater in a streamlined/torpedo
position and do six dolphin/butterfly kicks. After the six kicks are completed you come back to the surface and perform another two
strokes and repeat the process. If you are only starting out, six kicks may be too difficult to do, so begin with 2,3 or 4 kicks instead.

Keyhole drill – This is my personal favorite and for good reason. It helps you work on the pull and the timing of the kick and is a great drill
even a beginner can do. To begin, your hands should scull out in front of you where the catch would normally begin. Kick with a light
freestyle kick. After 3-4 seconds, pull through the water with both arms as if you were doing a buttery pull through. Your arms should
follow the shape of an old-school key hole. At the beginning of the pull,butterfly kick to help you drive through the water and take breath.
Bring your hands out in front again by bringing them up the centre of your body. Repeat this until you get to the end of the pool.

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GLOSSARY OF TERMS

There are some terms in the workouts which you might not be familiar with. Here weʼve listed all the terms and their meaning and
provided an example of each one.

Term Meaning Example

Build Build up your speed. Start of easy and get 4x100 Build
faster towards to the end. In each 100 you would start off easy and
get faster towards the end of the 100.

Build 1-4 Build each one as you go. So the first one 4x100 Build 1-4
is the slowest and the 4th one is the Your first 100 would be the slowest and
fastest. your last 100 would be the fastest.

Max / Max Effort / Sprint As fast as you can go! 2x25 Max
Two 25ʼs as fast as you can go

Moderate Swimming at a comfortable pace 300 moderate

Swimming at a comfortable pace for 300
meters

Breathing 3/5 in 50ʼs This means you breath every 3rd stroke for 300 free breathing 3/5 in 50ʼs
the first 50 and every 5th stroke for the Swim 300 meters breathing every 3rd
second 50 stroke for the odd 50ʼs and every 5th stroke
for the even 50ʼs

Drill Your choice of any drill 8x50 Drill

50ʼs of drill, you can change the drills as
you go, they donʼt need to be the same

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Term Meaning Example

(30 sec rest) Rest for 30 seconds in between 4x100 Free (30 sec rest)
Swimming 100ʼs of freestyle and resting for
30 seconds in between each 100
Pick a timeframe for each set and use that
rather than counting 30 seconds rest.
Example above: If you would come in on 1
minute 20 secs for you 100ʼs, make your
time frame 1 minute 50 secs.

@ 95% Swimming at 95% effort 50 @ 95%

Swimming 50 meters at 95% effort

Form Form means any stroke but freestyle 200 form

Choice Your choice of any stroke 300 choice

Swim 300 meters of any stroke

Min/max free Normal freestyle but kick as hard as you 25min/max free
can and slow down your arms

--Repeat-- Repeat the set listed above 200 free

100 back
--Repeat---

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Workout #1
Goal - Work hard in the main set of 100ʼs. Maintain times, donʼt drop off.

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

100 Swim 300 Swim 500 Swim

4x50 Form stroke 3x100 IM 3x200 IM
100 Breathing every 3rd stroke 200 Free Breathing 3/5 in 50ʼs 300 Free Breathing 3/5 in 50ʼs
2x100 IM 4x100 IM
Main Set 100 Br 3/4 in 50ʼs 200 Br 3/4/5/6
100 IM Fast 200 IM Fast
4x50 drill
Main Set Main Set
5x100 Fast (HR 20 below max)
- 40 secs rest between 100ʼs 4x50 Drill 6x50 Drill
6x100 Fast (HR 20 below max) on 2 mins
Cool Down 5x100 Fast (HR 20 below max) on 2.20 300 easy
8x50 Free with fins of
100 easy Cool Down - 25 fast no breathing / 25 easy

200 easy Cool Down

200 easy

Total distance: 1.2km Total distance: 2.2km Total distance: 3.9km

TIme: 30 mins Time: 60 minutes Time: 90 minutes

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Workout #2
Goal - Hold a solid pace in the broken 600 or 400ʼs, and then back up with the fast 50 immediately after.

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

3x100 swim 6x100 12x100

- 3 of swim - 6 of swim
4x25 Alternating kick/drill - 2 of IM - 3 of IM
- 1 of Drill - 3 of Drill
Main Set 6x50 Odd - 25 Kick / 25 swim
6x50 Breathing 3/4/5/6/7/8 Even - Freestyle swim no kicking
100 Medium pace 6x50 Breathing 4/5/6/7/8/9
8x50 Free (10 secs rest) Main Set
50 fast Main Set
50 recovery 2 sets of:
3 sets of:
Cool Down 100 Medium pace 200 Medium pace
400 Broken (see below) 600 Broken (see below)
100 cool down 50 fast 50 fast
50 recovery 50 recovery

Set 1 - 2x200 (15 secs rest) Set 1 - 3x200 (10 secs rest)
Set 2 - 4x100 (10 secs rest) Set 2 - 4x150 (5 secs rest)
Set 3 - 6x100 (5 secs rest)
Cool Down
Cool Down
2x100 cool down
3x100 cool down

Total distance: 1.1km Total distance: 2.3km Total distance: 4.8km

TIme: 30 mins Time: 60 minutes Time: 90 minutes

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Workout #3
Goal - Maintain good technique in the breath control, work hard in the build and 90% swims

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

100 swim 200 swim 200 swim

2x50 drill 100 reverse IM (Fr/Brst/Back/Fly) 200 reverse IM (Fr/Brst/Back/Fly)
2x50 First 20m fast 3x100 Breathing 3/5 in 50ʼs 100 drill
4x50 Drill 5x100 Breathing 3/5 in 50ʼs
Main Set 6x50 Drill
Main Set
4x25 Breathing only once or twice in the 50 Main Set
4x25 Build 1-4 (30 secs rest) 8x25 Breathing only once or twice in the 50
4x25 Breathing once or twice in the 50 4x50 Build 1-4 (30 secs rest) 8x50 Breathing only once or twice in the 50
4x50 at 90% effort (15 secs rest) 8x25 Breathing once or twice in the 50 4x100 Build 1-4 (30 secs rest)
4x25 Breathing once or twice in the 50 6x50 at 90% effort (15 secs rest) 8x50 Breathing once or twice in the 50
8x25 Odd - Fast 8x25 Breathing once or twice in the 50 10x50 at 90% effort (15 secs rest)
Even - Recovery 16x25 Odd - Fast 8x50 Breathing once or twice in the 50
Even - Recovery 16x25 Odd - Fast
Cool Down Even - Recovery
Cool Down
100 cool down Cool Down
100 cool down
200 cool down

Total distance: 1.2km Total distance: 2.4km Total distance: 4.0km

TIme: 30 mins Time: 60 minutes Time: 90 minutes

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Workout #4
Goal - Big aerobic set, designed to improve fitness and shoulder strength for long distance

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

3x100 Choice 5x100 Choice (30 secs rest) 10x100 Choice (30 secs rest)

Main Set Main Set Main Set

9x100 Free of: 20x100 Free of: 30x100 Free of:

- 3 with 20 secs rest - 5 with 25 secs rest - 10 with 25 secs rest
- 3 with 15 secs rest - 5 with 20 secs rest - 10 with 20 secs rest
- 3 with 10 secs rest - 5 with 15 secs rest - 10 with 15 secs rest
- 5 with 10 secs rest
Cool Down
Cool Down
100 cool down Cool Down
200 swim down
200 swim down

Total distance: 1.3km Total distance: 2.7km Total distance: 4.2km

TIme: 30 minutes Time: 60 minutes Time: 90 minutes

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Workout #5
Goal - Hold good technique and focus on stroke count during main set

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

200 Swim (15 secs rest) 5x100 Swim (15 secs rest) 10x100 Swim (15 secs rest)
2x25 of Kick 4x50 of 25 Kick / 25 Swim 10x50 of Kick
2x25 scull 8x50 25 scull/ 25 pull (all with pull buoy) 8x100 50 scull/50 pull (all with pull buoy)
2x50 pull
Main Set Main Set
Main Set
6x50 Free 10x50 Free
10x50 Free - Odd are stroke count - Odd are stroke count
- Odd are stroke count - Evens are at 90% effort - Evens are at 90% effort
- Evens are at 90% effort 3x100 IM 6x100 IM
4x50 Form 10x50 Form
100 Build - Odd are stroke count - Odd are stroke count
- Evens are at 90% effort - Evens are at 90% effort
Cool Down
Cool Down Cool Down
200 free/back
200 free/back 400 free/back

Total distance: 1.2km Total distance: 2.1km Total distance: 4.3km

TIme: 30 minutes Time: 60 minutes Time: 90 minutes

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Workout #6
Goal - Maintain aerobic heart rate (60-80% of max hr) during main set

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

6x50 ODD - Freestyle 12x75 ODD - Freestyle 12x150 ODD - Freestyle

EVEN - Backstroke EVEN - 25 Fly/Back/Breast EVEN - 50 Fly/Back/Breast

4x25 12 Kicks / 3 strokes changeover drill 4x50 12 Kicks / 3 strokes changeover drill 12x50 12 Kicks / 3 strokes changeover drill

2x25 scull 4x25 scull 6x25 scull

Main Set Main Set Main Set

8x50 Aerobic pace (10 secs rest) 8x100 Aerobic pace (10 secs rest) 20x100 Aerobic pace (10 secs rest)

4x25 max 8x25 max 8x25 max

Cool Down Cool Down Cool Down

50 easy 100 easy 200 easy

Total distance: 1.0km Total distance: 2.3km Total distance: 4.9km

TIme: 30 minutes Time: 60 minutes Time: 90 minutes

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Workout #7
Goal - Hold speed throughout the set as every second set is working hard.

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

5x50 Swim 3x100 Swim 5x100 Swim

5x50 Build 1-5 to 90% 3x100 Build 1-3 to 90% 5x100 Build 1-5 to 90%
5x50 of 25 Kick / 25 Swim 3x100 Kick/Swim 5x100 Kick

Main Set Main Set Main Set

5x50 @ PB +8 3x100 @ PB +12 5x100 @ PB +12

5x50 with Pull buoy and paddles 3x100 with Pull buoy and paddles 5x100 with Pull buoy and paddles
5x50 of 50 easy / 50 fast 3x100 of 50 easy / 50 fast 5x100 of 50 easy / 50 fast
3x100 of drill 5x100 of drill
Cool Down 3x100 Build in each 100 5x100 Build in each 100
5x100 IM
100 Swim down with fins Cool Down
Cool Down
2x100 Swim down with fins
5x100 Swim down with fins

Total distance: 1.6km Total distance: 2.6km Total distance: 5km

TIme: 35 minutes Time: 60 minutes Time: 90 minutes

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Workout #8
Goal - Not much rest during main set, get HR up and build the pace as you go.

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

12x25 Odd - Free 6x100 Odd - Free 12x150 Odd - Free

Even - Form stroke Even - IM Even - 50 Fly/Back/Breast
10x25 Scull/Drill/Kick/Drill/Swim 10x50 Scull/Drill/Kick/Drill/Swim 10x50 Scull/Drill/Kick/Drill/Swim

Main Set Main Set Main Set

100 @ 80% 200 @ 80% 200 @ 80%

75 @ 85% 150 @ 85% 150 @ 85%
50 @ 90% 100 @ 90% 100 @ 90%
25 @ 95% 50 @ 95% 50 @ 95%
----Repeat----- ----Repeat----- ----Repeat-----

Cool Down 4x50 Stroke Count 10x50 Stroke Count

16x50 with fins
50 swim down Cool Down Odd - 30m kick underwater / 20m swim
Even - Recovery
100 swim down
Cool Down

4x100 with fins and paddles

Total distance: 1.1km Total distance: 2.4km Total distance: 5km

TIme: 30 minutes Time: 60 minutes Time: 90 minutes

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Workout #9
Goal - Get heart rate up at start of warm up, push hard in the 100ʼs in the main set and do the medley/form work at aerobic pace

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

5x50 2 Easy the 3 of Build 1-3 5x200 2 Easy the 3 of Build 1-3 5x400 2 Easy the 3 of Build 1-3
5x25 Kick Drill Scull Drill Swim 10x25 Kick Drill Scull Drill Swim 10x50 Kick Drill Scull Drill Swim

Main Set (freestyle) Main Set (freestyle) Main Set (freestyle)

8x50 Holding PB +10 (20 sec rest) 4x100 Holding PB +18 (20 sec rest) 8x100 Holding PB +18 (20 sec rest)

50 easy 100 easy 100 easy

5x50 Form stroke 5x100 IM 5x200 IM

Cool Down Cool Down Cool Down

6x50 Fins Paddles and Snorkel 2x100 Fins Paddles and Snorkel 6x100 Fins Paddles and Snorkel on 2.00

Total distance: 1.3km Total distance: 2.45km Total distance: 5km

TIme: 30 minutes Time: 60minutes Time: 90 minutes

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Workout #10
Goal - Building aerobic endurance in main set, increasing speed as we go. Finish off strong with the final max effort 100!

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

4x50 (15 secs rest) 5x100 (15 secs rest) 10x100 (15 secs rest)
2x50 Drill 4x50 Drill 10x50 Drill

Main Set Main Set Main Set

3x100 @ 80% (30 secs rest) 3x200 @ 80% (30 secs rest) 3x400 @ 80% (30 secs rest)
4x50 @ 85% (20 secs rest) 4x100 @ 85% (20 secs rest) 4x200 @ 85% (20 secs rest)
8x25 @ 90% (10 secs rest) 8x50 @ 90% (10 secs rest) 8x100 @ 90% (10 secs rest)
100 easy 100 easy 100 easy
100 max effort fast! 100 max effort fast! 100 max effort fast!

Cool Down Cool Down Cool Down

100 of Back/Free 2x100 of Back/Free 8x100 of Back/Free

Total distance: 1.3km Total distance: 2.4km Total distance: 4.9km

TIme: 30 minutes Time: 60 minutes Time: 90 minutes

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Workout #11
Goal - Pure speed set. Lots of recovery. Smash out the dive max efforts. Get times if you can

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

100 swim 200 swim 600 swim

4x50 drill 2x150 of 100 swim / 50 drill 4x150 of 100 swim / 50 drill
4x50 of 25 Kick / 25 drill 3x100 of 50 Kick / 50 drill 6x100 of 50 Kick / 50 drill

Main Set Main Set Main Set

100 Dive max 100 Dive max 100 Dive max

4x25 recovery 4x75 recovery 4x75 recovery
75 Dive max 75 Dive max 75 Dive max
4x25 recovery 4x75 recovery 4x75 recovery
50 dive max 50 dive max 50 dive max
4x25 recovery 4x75 recovery 4x75 recovery

4x25 Dive max 8x25 Dive max 8x25 Dive max

Cool Down Cool Down Cool Down

100 easy swim 100 easy swim 200 easy swim

Total distance: 1.2km Total distance: 2.3km Total distance: 3.3km

TIme: 30 minutes Time: 60 minutes Time: 90 minutes

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Workout #12
Goal - Easier session, can be used as recovery session.

Level 1 Level 2 Level 3

Warm Up Warm Up Warm Up

2x100 (50 Kick/50 drill) 5x100 (50 Kick/50 drill) 10x100 (50 Kick/50 drill)
100 IM Build 1-3 3x100 IM Build 1-3 6x100 IM Build 1-3

Main Set Main Set Main Set

200 free medium pace 200 free medium pace 500 free medium pace
100 max pull 100 max pull 100 max pull
200 free medium pace 150 free medium pace 400 free medium pace
100 max pull 100 max pull 100 max pull
200 free medium pace 100 free medium pace 300 free medium pace
100 max pull 100 max pull 100 max pull
50 free medium pace 200 free medium pace
Cool Down 100 max pull 100 max pull

100 Stroke count Cool Down Cool Down

6x50 Stroke count 10x50 Stroke count

Total distance: 1.3km Total distance: 2.0km Total distance: 3.8km

TIme: 30 minutes Time: 60 minutes Time: 90 minutes

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