All of the workouts in this database are the property of coach Nate McBride. You are more than welcome to use them in your training or, if you are a coach, in the development of your swimmers. All I ask is that if you like or hate the workout or if you have questions about a workout, you drop me a line and if you do use it as a coach, to give credit where credit is due. These workouts span 16 years of coaching and I have had the distinct pleasure of coaching some of the hardest working swimmers the swimming world has ever known with these workouts. The acronyms used in these workouts are explained here.

Please note that over the years I have written workouts for many lanes with many different talents. Some are more focused towards high performance swimmers while others are focused towards swimmers who are just starting out. If you find a workout you like but it looks too hard, just adjust it! Instead of 4 rounds do 2, instead of 50's on :50 do them on 1:30! In any case, if you get stuck, drop me a line and I will adjust it for you. Enjoy!

Workout ID: All workouts have an identification number in the following format: 1, 2, etc.
Date: You can search on a specific date. Use straight date format [ex. for August 2nd, 2004 you would enter 8204]
Focus of Workout: Every workout has several elements but each workout also has a master theme. A Fly Technique workout will consist of several drill elements with some fly work thrown in while a Fly Work workout will be little technique and mostly work focus.	Fly Technique Fly Work Back Technique Back Work Breast Technique Breast Work Free Technique Free Distance Free Work IM Technique IM Work
Intensity: A Low intensity workout is one that consists of slow intervals and/or rest sets with the focus being on perfect stroke and technique rather than max effort swimming like a High intensity workout. Workouts which have both types of sets will be labeled as Medium	Low Medium-Low Medium Medium-High High
Total Yardage: You enter a range of distance (e.g. 4500-5500). When you search you will get results back both in yards and meters for your range. To search for workouts greater than a distance, simply enter the lowest number in the range. For example, if you wanted to find all workouts greater than 8000, simply type in 8000. If you want to find all workouts less than 8000, simply type in -8000 and you will get all workouts less than 8000

1020 workouts added as of 7/24/08 ||| Back to West Side Swim Club... ||| swimmers have used this database since 7/24/08