Swimming Workouts

Swim, Swim, Swim! Grab a pair of speedos or bathing suit and get in the pool! Swimming a structured workout makes a remarkable difference in improving your swim technique and conditioning compared to just jumping in and doing one long swim. Intervals for all swimming workouts below are for a moderate speed swimmer. You may need to adjust the interval according to your swimming ability and level of fitness. Intervals for the workouts in *Meters are for a 50 meter long course pool. All others are for 25 yard short course pools.

In no particular order:

Workout Type: Free Style
Warm up:
400                     Easy
12x50      :50

Main:
6x200      3:00
6x100      1:40
6x100      1:35
6x100      1:30

Cool down:
6x50      Rest 10 sec. in between 50's. First 3 free, 2nd 3 choice.
6x100      1:40
6x100      1:35
6x100      1:30

Total: 3,100 yards

Main:
200      3:00     Go through this
100      1:30     set a total
50        1:30     of 5 times.

Cool down:
4x100pull     1:45     Rest 30 seconds in between sets of 4. This is your warm down so take it slower as you go.
4x75            1:30 
4x50            1:10 
4x25            0:50 

Total: 4,150 yards

Main:
3x200      3:20
1x100      1:30      Easy
1x100      2:20      Hard

3x200      3:20
1x100      1:30      Easy
1x100      2:20      Hard

Cool down:
4x50                    Easy

Total: 3,050 yards

Main:
3x100      1:30      Descend
3x50        1:10      1st Pull, 2nd Kick, 3rd Pull

3x100      1:30      Descend
3x50        1:10      1st Pull, 2nd Kick, 3rd Pull

250                    Swim (90% effort on the swims)
50          2:00      Kick (the kick phase is used as your rest period)
200                    Swim
50          2:00      Kick
150                    Swim
50          2:00      Kick
100                    Swim
50          2:00      Kick
50         All Out Swim

Cool down:
100 pull              Easy

Total: 2,750 yards

Workout Type: Free Style
Warm up:
100                     Easy
2x50      kick
2x50      free
4x25      choice
2x50      kick
2x50      back
4x25      choice

Main:
3x100      1:30
2x50      1:00      1st free, 2nd back
3x100      1:30      Hard
2x50      1:00      1st free, 2nd back

250      swim     give yourself 15 seconds rest between each of the following sets
50      kick
200      swim
50      kick
150      swim
50      kick
100      swim
50      kick
50      swim
8x25      all out sprints, 10 seconds rest between each

Cool down:
2x100                    Easy

Total: 2,850 yards