Workout Video: Stanford Men

A big thanks to SwimSwam contributors Morgan Priestley and Coleman Hodges. Morgan attended the Stanford workout and filmed it, while Coleman took the footage and produced the video.

This is a Wednesday workout for the Stanford men. The first part of the video shows the distance group going through some descend 350 IMs or fly/free efforts with Stanford Assistant Scott Armstrong. The second part of the video is the sprinters working some broken 200s with Head Coach, Tedd Knapp. If you want to hear more about the workout checkout the Coach’s Log interview with Knapp and Armstrong. Here’s the full workout for the distance guys:

Warm Up

200 Get Wet on 3:00

6×100 Back Kick w/zoomers as 75 mod – 25 SHOOTER! On 1:40

300 Pad + PB [100 R/L 50 7th] on 4:00

3×100 IM Dec 1-3 on 1:30


8×50 2 of each 1 kick/dr 1 swim “get ready effort” on :50

200 flop


Main Set

3 rounds through

500 paddles optional on 5:15

350 Dec to all out on 5:00

***start descend at 400 IM time goal is to get to 400 IM goal time – 25***

(350 IM = 25fly/25fr/100ba/100fr/50br/50fr)

***fly group do 350 as 50 fly -50 free start dec at red effort***

50 flop


Kick Set

15×100 choice but last 5 must be all the same

5 on 1:35

5 on 1:25

<rest 30>

5 on 1:15


Warm Down

200 snork – 200 scull/sw x 25 – 200 IMDR – 200 1 breath per lap or under over

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When will we get the transcript for the sprinters’ workout?

Post more of this stuff Garrett! It is great for our HS (teenage) kids to see these types of videos so they know what to expect in college swimming.


attaway, boys

About Garrett McCaffrey

No one lives the sport of swimming like Garrett McCaffrey. A Division I swimmer who spent 4 years covering the sport as a journalist, now coaches club swimming and competes as a masters swimmer, Garrett truly lives the sport of swimming. After graduating from University of Missouri’s award winning journalism program …

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