Sports

16 Swimming Workouts, Building From 1,500 to 3,000

By Mat Luebbers, About.com Guide

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Swimming workouts, building from 1,500 to 3,000. You will get the best results by doing at least three swimming workouts each week. You could do them from #1 through #16, or you could do #1 two or three times in a week, then do number #2 two or three times in a week, etc. To get a cleaner version of the swimming workouts for printing and taking to the pool, click on the print icon on the upper right side of this page.

Workout #1 (1,500)
2 x 25 max 15 breath rest between swims
3 x 100 max 20 breath
4 x 75 max 15 breath
6 x 50 max 10 breath
1 x 150 max 20 breath
3 x 100 max 20 breath
4 x 25 max 15 breath

Workout #2 (1,600)
4 x 25 max 10 breath
2 x 150 max 20 breath
5 x 50 max 10 breath
2 x 100 max 15 breath
4 x 75 max 15 breath
2 x 25 max 10 breath
1 x 200 max 20 breath
2 x 100 max 15 breath

Workout #3 (1,700)
6 x 25 max 10 breath
3 x 50 max 10 breath
1 x 200 max 20 breath
3 x 50 max 10 breath
4 x 75 max 15 breath
3 x 150 max 20 breath
3 x 100 max 15 breath

Workout #4 (1,800)
4 x 25 max 10 breath
1 x 200 max 20 breath
4 x 50 max 10 breath
4 x 150 max 20 breath
4 x 75 max 15 breath
4 x 100 max 15 breath

Workout #5 (1,900)
4 x 25 max 10 breath
1 x 150 max 20 breath
5 x 50 max 10 breath
1 x 200 max 20 breath
4 x 75 max 15 breath
3 x 100 max 15 breath
2 x 25 max 10 breath
2 x 100 max 15 breath
2 x 75 max 15 breath
1 x 200 max 20 breath

Workout #6 (2,000)
6 x 25 max 10 breath
4 x 50 max 10 breath
4 x 75 max 15 breath
2 x 100 max 15 breath
2 x 200 max 20 breath
2 x 150 max 20 breath
2 x 100 max 15 breath
2 x 75 max 15 breath
2 x 50 max 10 breath

Workout #7 (2,100)
6 x 25 max 10 breath
2 x 200 max 20 breath
3 x 150 max 20 breath
5 x 100 max 15 breath
4 x 75 max 15 breath
6 x 50 max 10 breath

Workout #8 (2,200)
4 x 25 max 10 breath
4 x 50 max 10 breath
4 x 75 max 15 breath
6 x 100 max 15 breath
4 x 150 max 20 breath
2 x 200 max 20 breath

Workout #9 (2,300)
6 x 25 max 10 breath
4 x 100 max 15 breath
7 x 50 max 10 breath
1 x 200 max 20 breath
6 x 75 max 15 breath
2 x 100 max 15 breath
1 x 150 max 20 breath
2 x 200 max 20 breath

Workout #10 (2,400)
6 x 25 max 10 breath
2 x 150 max 20 breath
1 x 200 max 20 breath
2 x 100 max 15 breath
6 x 50 max 10 breath
1 x 200 max 20 breath
2 x 100 max 15 breath
6 x 75 max 15 breath
1 x 200 max 20 breath
2 x 100 max 15 breath

Workout #11 (2,500)
6 x 25 max 10 breath
5 x 50 max 10 breath
6 x 75 max 15 breath
6 x 100 max 15 breath
1 x 200 max 20 breath
1 x 150 max 20 breath
1 x 200 max 20 breath
1 x 150 max 20 breath
1 x 200 max 20 breath
1 x 150 max 20 breath

Workout #12 (2,600)
6 x 25 max 10 breath
3 x 200 max 20 breath
4 x 150 max 20 breath
5 x 100 max 15 breath
6 x 75 max 15 breath
6 x 50 max 10 breath

Workout #13 (2,700)
4 x 25 max 10 breath
4 x 50 max 10 breath
4 x 100 max 15 breath
4 x 75 max 15 breath
1 x 150 max 20 breath
2 x 200 max 20 breath
3 x 100 max 15 breath
4 x 50 max 10 breath
2 x 200 max 20 breath
2 x 75 max 15 breath
4 x 25 max 10 breath

Workout #14 (2,800)
6 x 25 max 10 breath
6 x 50 max 10 breath
4 x 100 max 15 breath
2 x 200 max 20 breath
6 x 75 max 15 breath
4 x 100 max 15 breath
2 x 150 max 20 breath
2 x 200 max 20 breath

Workout #15 (2,900)
4 x 25 max 10 breath
4 x 50 max 10 breath
4 x 25 max 10 breath
4 x 50 max 10 breath
4 x 100 max 15 breath
6 x 75 max 15 breath
2 x 200 max 20 breath
2 x 100 max 15 breath
3 x 150 max 20 breath
2 x 200 max 20 breath

Workout #16 (3,000)
2 x 25 max 10 breath
4 x 50 max 10 breath
2 x 75 max 15 breath
2 x 100 max 15 breath
4 x 200 max 20 breath
4 x 150 max 20 breath
4 x 100 max 15 breath
4 x 75 max 15 breath
4 x 50 max 10 breath
4 x 25 max 10 breath

Good luck and Swim On!

16 Swimming Workouts, Building From 1,500 to 3,000

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