Swimming Workouts for Swimmers Practices

This workout begins with four longer fast swims, and you will try to stay fast as those swims get shorter. Swimmers, can you beat the Sprint Swimming Challenge?

This workout goes from 50s to 100s to 150s, then back down again... and up and down again! Swimmers, can you swim with the same effort through the whole swim practice?

Can you keep a series of 200s fast and even paced? Give this swim workout a try. It might take a few repeats of the workout over a few weeks, but you will get it.

A swim workout that is comprised of mostly... wait for it... 50s! Mixed efforts up and down the pool to push you to be a faster swimmer.

This swim workout will push you over and under your threshold again, and again, and again...

This swimming workout is a holiday special, counting down from 12 repeats to 1 repeat. We do a set like it the day before Christmas.

An individual medley workout comprised of sets of 5, 4, 3, 2, and 1 100, mixing IM and choice swims.

An individual medley swim workout. You will use all four competitive swimming strokes. Can't swim all four? That is OK, just substitute what you do know for what you do not.

A common long distance or open water swim is the mile (1,650 yards) or 1500 meter swim. A mile is really 1,609 meters or 1,760 yards, but in many swimming races "The Mile" is the 1500 (meter) or the 1650 (yards). This swim workout can help you get ready for a well-paced mile swim, in a swimming pool or in an open water swim.

Swim easy or moderate, then shift your gears and sprint for a bit. Then do it again and again! Swim fast, swim moderate, swim easy - but swim!

You try to swim faster through the workout as the distance you swim decreases. This swimming workout starts with a good effort 800, but you take a very short stop 1/2 way through it to get your time to use as a goal for the next swim, a 400.

This swimming workout is all about 400s... 3 ways! Build, Negative Split, and Descend.

This swimming workout starts with 6 x 100s to push you through a variety of speeds or paces, then a longer effort to find an estimate of your swimming pace or speed at an aerobic effort level - what I call a moderate effort. You can then use this pace or speed in other workouts.

Want to increase your swimming workouts from 1,500 to 3,000 yards or meters? If you can already complete the Build to 1,500 Swimming Workouts or if you can already do swimming workouts of about 1,500 meters or yards, then you are ready for these swimming workouts which build from 1,500 to 3,000 meters or yards of swimming.

This workout will push you through a challenging set of 50s.

This swimming workout is 6x250 swims with the third and sixth "broken" into smaller chunks. The aim is to get you to push yourself more as you go through them from the first 250 to the third one, then back off a little bit for the fourth one, then back at the effort on the fifth and the sixth one. Swimmers can vary this same workout by mixing in different strokes, changing the amount of rest between swims, and by changing the amount of rest between each set of swims.

This swimming workout has swims that get shorter while the swimmer aims to hold a steady, strong effort. As the swims get shorter, swimmers may find themselves going at faster paces even though they are trying to hold a steady effort early on each swim. Swimmers can vary this same workout by mixing in different strokes, changing the amount of rest between swims, and by changing the amount of rest between each set of swims.

This swimming workout features four rounds of 3 x 100's at the same speed with decreasing rest on each subsequent 100 within a round. The workout challenges swimmers to maintain a swimming pace or speed even though the swimmer is not getting the same rest after each swim. This workout can also help a swimmer find a repeatable or sustainable swimming pace that can be used for longer swims.

This swimming workout features a series of swims that get shorter as the workout progresses. The workout challenges swimmers to swim faster as the swimming distances get shorter. Swimmers can vary this same workout by mixing in different strokes, changing the amount of rest between swims, and by changing the amount of rest between each set of swims.

This swimming workout features three rounds of shortening distances from 150 to 50, increased effort as that distance decreases. You can vary this same workout by following different patterns of shifting efforts and by altering the distance of the repeats.

This swimming workout features three longer swims followed by two sets of shorter swims at a faster effort. The goal is to gradually swim at a faster pace as the workout proceeds, starting with three easy 300's and concluding with a fast set of 75's.

This swimming workout features shifting efforts within swims of 100's and 150's. You can vary this same workout by following different patterns of shifting efforts and by altering the distance of the repeats.

This swimming workout features ever-changing rest intervals while the swimmer aims to maintain the same pace for each swim. It can be very challenging to keep a swimming pace or swim effort under control, this workout may help a swimmer learn how to do just that. Aim to hold the same steady, moderate effort through the entire set. As the rest gets shorter, how do you do it? The swims are in sets of two, one with increasing rest, one with decreasing rest.

This workout makes you think about changing speeds during a swim, but also aims to get you to be able to learn how to pace yourself through a longer swim so that you still have some energy in reserve to pick up the pace at the end. It is designed to take between 85-minutes and 95-minutes. If that is too much time or distance, then cut things out, but do not always cut out the same thing every workout. And never skip the loosen at the end of the workout.

Swimmers, would you like to receive a set of swimming workouts each week to help you plan your practices? These workouts are designed to help your swim training, to build fitness, and to give you some variety in your exercise regimine.

A swim workout for swimmers comprised of 100's, counting down from 5-4-3-2-1, aiming to hold a good pace.

This swim workout features mixes swimming 100's of changing effort levels and swimming at consistent effort levels. Try to get a feel for how hard you swim and how fast you swim. You might learn that swimming a little "less hard" results in faster swimming.

A series of swimming workouts for swimmers to help increase overall fitness, become a faster swimmer, or just to give a swimmer a new workout for thier next trip to the swimming pool for swim practice or for their swimming workout.

A series of swimming workouts for swimmers to help increase overall fitness, become a faster swimmer, or just to give a swimmer a new workout for thier next trip to the swimming pool for swim practice or for their swimming workout.

A series of swimming workouts for swimmers to help increase overall fitness, become a faster swimmer, or just to give a swimmer a new workout for thier next trip to the swimming pool for swim practice or for their swimming workout.

A series of swimming workouts for swimmers to help increase overall fitness, become a faster swimmer, or just to give a swimmer a new workout for thier next trip to the swimming pool for swim practice or for their swimming workout.

A series of swimming workouts for swimmers to help increase overall fitness, become a faster swimmer, or just to give a swimmer a new workout for their next trip to the swimming pool for swim practice or for their swimming workout.