| Swimming Workouts |
| Workout type: Free Warmup: 400 Easy 12x50 :50 Main: 6x200 3:00 6x100 1:40 1-2 1:35 3-4 1:30 5-6 Cooldown: 6x50 kick rest 10 sec. in between 50's first 3 free, 2nd 3 choice Total: 3,100 yards Workout type: Free Warmup: 250 Easy 8x125 2:15 1st 25 of each set is kick. Main: 3x200 3:20 2x100 1:30 1st easy 2:20 2nd hard ?3x200 3:20 2x100 1:30 1st easy 2:20 2nd hard Cooldown: 2x50 Easy Total: 2,950 yards Workout type: Free, non-interval Warmup: 4x100 :20 sec rest rest 30 sec in between 4x75 :20 sec rest sets of 4. This is your 4x50 :20 sec rest warmup so take it nice 4x25 :20 sec rest and easy/relaxed. 2x200 :30 sec rest Kick, 50% (effort) Main: 200 :15 sec rest Go through this 100 :05 sec rest set a total of 50 :40 sec rest 5 times. Cooldown: 4x100pull :20 sec rest rest 30 sec in between 4x75 :20 sec rest sets of 4. This is your 4x50 :20 sec rest warmdown so gradually 4x25 :20 sec rest take it down to easy/relaxed. Total: 4,150 yards |
| Workout type: Free Warmup: 300 Easy Main: 4x50 :50 3x100 1:40 2x200 3:20 4x50 :50 3x100 1:40 2x200 4:30 4x100 1:30 Cooldown: 2x100 2:00 Easy Total: 2,700 yards Workout type: Free Warmup: 300 Easy 10x50 :50 Main: 5x200 3:15 4x150 2:30 4x100 1:30 Cooldown: 2x100 Easy Total: 3,000 yards Workout type: Free Warmup: 400 Easy Main: 5x100 1:30 Rest 1 min in between 5x100 1:35 sets of five. 5x100 1:30 12x50 :50 Cooldown: 2x100 Easy Total: 2,700 yards |
| Swim, Swim, Swim! Grab a pair of speedos and get in the pool! 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. |
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