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Workouts in a Binder for Swimmers, Triathletes, and Coaches

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  • Avoid monotony in the pool or at the gym with this collection of 100 swim workouts from Nick and Eric Hansen. Their diverse approach to workouts and training plans extends beyond freestyle to include other strokes for masters and collegiate swimmers, coaches, and triathletes. Workout categories cover long distance, middle distance, sprint, individual medley, and stroke.


  • 4.5 star rating (18 Reviews)

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  • 12/10/2012 Great Motivation for a Formerly Bored Swimmer

    rating star By Kimm

    I've just started using this book on my own, after using it some friends for workout motivation.  It's great to have workouts already written up so I don't have to write my own.  So much less boring, and I find myself doing longer, harder, and more diverse workouts than I would on my own (and substantially more pull than I would on my own too!)

    Highly recommended for the adult swimmer without access to a Master's team looking for motivation to work harder.

    Chicago, IL

  • 1/17/2013 Serious Training Book

    rating star By TLeager

    I was in a rut with my workouts. This book certainly brought me out of it. Very challenging. The workouts are long distances but they are broken into manageable units. I highly rccommend it to anyone looking to push past your same old standard freestyle lap routines.

    Raleigh, NC

  • 4/27/2012 Love this

    rating star By Aimee M.

    As my daughter is swimming unattached for a while, and I'm having to coach her, this book is the best tool. Many of the swim sets are close to what she was swimming with her team, and many she finds challenging. And also, since I'm a master swimmer who doesn't have a team, I find lots of variety that are at my level. We've used this every day. And yes, it is truely waterproof.

    Aimee M.
    Travis AFB, CA

  • 10/24/2010 WHAT A GREAT BOOK!

    rating star By Scott C.

    I found myself in a rut with the work outs I was producing for myself. As a masters swimmer who mostly swims on my own, I needed something new to think about. I would always write out the same workouts and it became boring. This book has really brought some new ideas for my own work outs and has also helped me with some new ideas for a YMCA swim team I coach as well. I suggest it, but it is a challenging book. The longest workout I saw was 6300yds.. That is a lot of swimming, but it was very insightful and helpful for me. Great for more advanced swimmers.

    Scott C.
    Pewee Valley, KY

  • 8/21/2010 Great book for more advanced swimmers

    rating star By Tracey G.

    This book likely deserves more than three stars, however I'm a new lap swimmer and am just getting started with it.  I just completed my first tri, a sprint, and plan to use this to improve my speed & ability throughout the winter.  

    The physical structure of this book is extremely practical for pool use.  It has plastic pages, a spiral binder that allows you to keep it open on the right page, and the cover has an extra flap for marking pages.  The workouts are very well organized and have a systematic logic.  The intro is excellent at explaining how to use the book and how it is laid out.

    The cons may have more to do with weather or not I'm a good match for this book, so a caviat on the description may have been useful.  For a while, I'm going to have to spend extra time decoding the workouts before doing them because the whole book is shorthand and acronyms. Additionally, I'm very slow.  The slow version of these workouts, I estimate, would take me 2 hours to complete.  I have neither the time, nor the fitness level to complete them, so while decoding the jargon (which the book does have an excellent glossary in the front), I also have to narrow them down to a 45 min workout that I can realistically do within my  schedule.

    Tracey G.
    Minneapolis, MN

  • 11/17/2013 Great Resource

    rating star By Mike S.

    While using the book, all i had available was a 50 meter pool, which was no problem converting the workouts to the distance. Great workouts escpically in my expertise of distance swimming.

    Mike S.
    tobyhanna, PA

  • 9/15/2013 Nice book

    rating star By Nora E.

    I'm using these workouts and finding them helpful.

    Nora E.
    Wingdale, NY

  • 3/9/2011 Excellent method! Club Quality!

    rating star By dutchgirly

    VERY PLEASED with this purchase! I stay very motivated with the diversity available in these workouts! This book is such a blessing! No crabby coach involved! Awesome WATER PROOF book! Best thing for a 24 year old masters swimmer!


  • 9/5/2010 A good quick workout book

    rating star By Coach Z

    This has been a wonderful workout book that I can refer to and it helps me come up with a amazing workout for my swim team. I recommend this to any coach or swimmer. I am planning on using this for a long time.

    Coach Z
    Monkey Island, OK

  • 5/1/2010 Interesting

    rating star By Angelica S.


    Angelica S.
    Stillwater , OK

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VeloPress publishes books that feature endurance related sports like cycling and triathlon, in addition to producing training books that help both serious athletes and beginners build fitness skills. VeloPress authors are trusted authorities on training, maintenance, gear, and nutrition. Also look for historical and biographical books from VeloPress that take a closer look at the celebrated athletes and personalities involved in sports that promote endurance.