Workouts
25 YARDS SWIM WORKOUTS:
(click here for 50 meters swim workouts)
WORKOUT 1: DESCENDING INTERVALS
Warm-up: 2x(200 Free,100 Non-Free)
Set 1:
12×75 @ 1:15/1:30…etc. (no more than :10 rest)
Kick/drill/swim by 25
IM order, 3 of each stroke
Set 2: Kick Set should be challenging and a push to make the interval.
4x 100 @ 1:40/1:50…etc. (no more than :10 rest)
2×50 @:50/:60…etc. (no more than :5 rest)
4×25 @ :25/:30…etc. (no more than :5 rest)
Set 3: Pull
8×75 @1:05/1:15…etc. (no more than 10 sec. rest)
25 skull/50 pull
Main Set: Do 3 rounds of both the 3×100 and 1×50
3x 3×100 Descending 1-3, #3 is FAST!@1.10/1:15…etc.
(no more than :15 rest on the FAST 100)
1×50 Distance per stroke @ :60/1:10
Warm down:
At least 200 yards
Total Yards: 4450
WORKOUT 2: IM
Warm-up: 400 choice
Set 1: Kick
300 streamlined flutter kick on back
200 dolphin kick on back (arms at side)
100 choice kick (no board)
Pre-Set:
16×25 @30 IM order x4, SPRINT!
Main Set:
3x 4×50@:5 sec. rest, drill/build, IM Order
200 IM@ 3:00/3:10…etc.(no more than :10 rest on 1st round)
*Descend 200s 1-3 by round, #3 is FAST*
Warm down:
200 Double arm back, 100 free
Total Yards: 2900
WORKOUT 3: Endurance
Warm-up: 300 choice
Set 1:
10×75 @:60/1:10…etc. (no more than :5 rest)
25 Kick/50 distance per stroke (strong)
Set 2: Pull
600 Alternate breathing every 3 strokes per 50 with 5 strokes per 50
Main Set:
12×100 as: 4x (100 @base +:10/100 @base +:5/100 @base)
100 EZ
Test Set:
Broken 500: 5×100 FAST with :10 rest between each 100
Take overall time and minus :40 for 500 time
Warm down:
At least 200 yards
Total Yards: 3600
WORKOUT 4: Endurance
Warm-up: 300 Free, 3×100 IM (continuous)
Set 1: Kick
4×100 (continuous)
1) 50 FAST/50 moderate
2) 50 moderate/50 FAST
3) 100 moderate
4) whole 100 FAST
Set 2: Pull
400 breathing every 3 strokes
Main Set:
8×200 2@ 100 base x2 +:20
2@ 100 base x2 +:15
2@ 100 base x2 +:10
2@ 100 base x2 (FAST)
Warm down:
4×100 Distance per stroke @:10 rest
Total Yards: 3400
WORKOUT 5: Sprint
Warm-up: 400 Free/300 Pull/200 Kick/100 IM
Pre-Set:
20×25 @:30/:40
5x 1) 12 ½ FAST/12 ½ EZ
2) 12 ½ EZ/12 ½ FAST
3) 25 EZ
4) 25 FAST
Main Set: Swim (free)*Desc. 1-2, #2 is FAST for 100/50/25*
200@2:40/3:00/3:20/3:40/4:00
2×100@1:20/1:30/1:40/1:50/2:00
200@2:40/3:00/3:20/3:40/4:00
2×50@:40/:50/:60
200@2:40/3:00/3:20/3:40/4:00
2×25@:25/:35
Warm down:
At least 200 yards
Total Yards: 2650
50 METERS SWIM WORKOUTS:
(click here for 25 yards swim workouts)
WORKOUT 1: Endurance
Warm-up: 200 swim/200 kick/200 IM drills
Main set: Use your short course base 100 time for this set. (:30 between rounds)
4x(100@ Base +:20/100@ Base +:15/100@ Base +:10/ 100@ Base +:5)
Set 3: Pull
3×300 @4:30/4:45/5:00/5:15/5:30
- Breath 3/5/7 by 100s
- Build within each 100
- Alternate 50 distance per stroke/50 FAST turns
Warm down: At least 300 meters
Total meters: 3700 meters
WORKOUT 2: Working on distance per stroke when sprinting (being efficient)
Warm-up: 15 minute warm-up, your choice
Main Set:
4×150 Distance per stroke @2:30/2:45/3:00?3:15?3:30
4×100 Build (keep your strokes long) @1:30/1:45/2:00/2:15
4×50 FAST @1:30/2:00 You get lots of rest so really push yourself on these 50s
Set 2: Free w/ fins If you have fins definitely go on :60
16×50 @:60/1:15/1:30 Your trying to get the least number of strokes per lap possible
Warm down: At least 200 meters
WORKOUT 3: Increasing Stroke Rate
Warm-up: 600 (100 free/50 non-free/100 free/50 non-free)
Set 1: Free Pick one interval
12×100 @1:30/1:40/1:50/2:00/2:10/2:20
1)50 overwork your arms/50 ez
2)50overkicking/50 ez
3)EZ
4)SPRINT!
Main Set:
8×150 @2:30/2:45/3:00/3:15/3:30 1)70% 2)80% 3)90% 4)100% Round 1: Pull, Round 2: Swim
Warm down: At least 200 meters
Total meters: 3200 meters
WORKOUT 4: Breath control
Warm-up: 4×150 @:10 rest (50 swim/50 kick/50 drill)
Main set:
6×300 @ Pick an interval that gives you :20 rest on first 300
Odds: Pull breathing 3/5/7 by 100s
Evens: Swim/build to 100%
Set 2: Kick
9×100 @2:00/2:15/2:30/2:45/3:00
#1-3: last 50 of each 100 is FAST
#4-6: first 50 of each 100 is FAST
#7-9: All FAST!
Set 3: Free/Swim
20×50 @:60/1:15/1:30/2:00 (25 no breath/25 ez)
Warm down: At least 200 meters
Total Meters: 4300 meters
WORKOUT 5:
Warm-up: 8×100 @:10 rest, (25 swim/25 kick/25 catch-up/25 build)
Main Set: Watch the clock and make sure you’re descending each set 1-3
3×200@ Base x2 +:30
3×150@ Base +:60
3×100@ Base +:10
3×50@ Base, All are FAST!
Warm down: 400 free, every 4th 25 backstroke
Total Meters: 2700 meters
