Swimming Workouts
Workout 1
I. Warm-up:
500yds free style
200yds kick
200yds pull
8 X 50Yards:
1. 50yds easy
2. 25yds easy, 25yds fast
3. 25yds fast, 25yds easy
4-8. 50yds fast with 15 second rest in between;
Swim 200yds at moderate effort - get your time; add :30 seconds
II. 4 X 200yds’s freestyle:
50yds strong effort(fast); :05 seconds rest,
100yds recovery easy :05;
50yds strong/fast
:20 rest bt. each (or the interval is set by the previous 200 swim plus :30 seconds)
100yds easy kick
100yds cool down
Total yardage: 2,500 yds
Workout 2
Warm-up
400yds free
Easy effort
Pre-Set
4 x 200yds free (50kick/50arms/100both)
Strong Stroke
Main Set
2 x 400yds free
(100yds easy/100yds moderate/100yds easy/100 yds moderate)
60 sec rest between each
Kick Set
4 x 100yds free kick with fins
10 sec rest
Warm-Down
100yds
Easy and your choice
Workout 3
Warm-up
2 X 200 yds with fins (100 yds freestyle / 100 yds kick of choice)
w/ 20 sec rest every 200 yds
Main Set (repeat 3 times)
2 X 100 yards freestyle
w/ 20 sec rest every 100 yds
4 X 50 yards (25 yds choice / 25 yds freestyle)
w/ 10 sec rest every 50 yds
4 X 25 yds kick
w/ 5 sec between each 25 yds
Warm Down
100 yds easy
Total: 2,000 yds
Workout 4
Warm-up
200 yards freestyle
4 X 100 yards as follows: 25 kick with no board (hands at your side), 25 left arm only stroking, 25 right arm only stroking, 25 full stroke. Take 20 seconds rest between each 100 yards.
Main Set
100 yards freestyle swim easy with 15 seconds rest afterwards
200 yards freestyle swim - 100 easy, 100 moderate with 30 seconds rest afterwards
300 yards freestyle swim - 100 easy, 100 moderate, 100 fast/strong effort with 1 minute rest afterwards
200 yards freestyle swim - 100 moderate, 100 easy with 30 seconds rest afterwards
100 yards freestyle swim easy
4 X 50 yards kick with a board with 20 seconds rest between each
Cool Down
200 yards easy cool down
Total:1,900 yards
Workout 5
Warm-up:
200 yards freestyle
4 X 50's - 25 yards side kick drill (*), 25 yards freestyle; 20 seconds rest between each 50
200 yards kick with fins
4 X 50's - 25 yards freestyle kick, 25 yards butterfly kick (with fins); 20 seconds rest between each 50
200 pull
4 X 50's pull; 20 seconds rest between each 50
(*) side kick drill: arm is extended and body is on it's side. Shoulder is covering the eye and head is looking down, except when breathing.
Main set:
8 X 25 yards - odd ones are freestyle swim; even ones are backstroke swim; 10 seconds rest between each
1 X 100 freestyle fast
4 X 25 yards - odd ones are freestyle swim; even ones are backstroke swim; 10 seconds rest
1 X 100 backstroke fast
100 yards easy cool down
Total: 1,600 yards
Workout 6
Warm-up:
200 freestyle
4 X 100 yards - 25 kick without a board, 25 pull with the left arm, 25 pull with the right arm, 25 freestyle swim; 20 seconds rest in between each
Main Set:
Swim continuously (fast is a strong effort):
25 freestyle easy, 25 freestyle fast;
50 freestyle easy, 50 freestyle fast;
75 freestyle easy, 75 freestyle fast;
100 freestyle easy, 100 freestyle fast;
75 freestyle easy, 75 freestyle fast;
50 freestyle easy, 50 freestyle fast;
25 freestyle easy, 25 freestyle fast.
Easy 100
8 X 50 yards kick with fins; 15 seconds rest between each
100 cool down
Total: 2,000 yards
Workout 7
Warm-up:
Easy 200 freestle, every other length drill (*)
(*) Suggested drills:
Fingertip drag — Dragging your fingertips throught the water on the recovery portion of your stroke
Fists drill — close hands in fists and swim
Left arm, right arm drill — half a length with left arm, half a length with right arm
Workout:
10 X 50's with :05 seconds rest after each
10 X 25's fast with :10 seconds rest after each
10 X 50's kick with fins with :05 seconds rest after each
10 X 25's fast kick with fins with :10 seconds rest after each
10 X 50's pull with pull-buoy with :05 seconds rest after each
10 X 25's fast pull with pull-buoy with :10 seconds rest after each
Easy 50 cool down
Total: 2,500 yards