Swimming Workouts for Swimmers - Week 2

This is a series of basic workouts. See Week 1's Swimming workouts for details on how to do each workout.

• Swimming Workouts for Week 1
• Swimming Workouts for Week 2
• Swimming Workouts for Week 3
• Swimming Workouts for Week 4
• Swimming Workouts for Week 5

Swimming Workout #1

1 x 400 (:30 Mix technique work and swimming
1 x 200 (:30 Kick, mix easy, moderate, and fast efforts
8 x 50 (:20 Pull #1,#5 Easy + #2,#6 Moderate + #3,#7 Faster + #4,#8 Fastest
1 x 200 (:30 Kick 25 Fast, 25 Easy
1 x 400 (:30 25 techniauq work, 25 swim
8 x 150 (:30 50 fast, 50 moderate, 50 fast
1 x 100 (:30 Very Easy technique work
4 x 25 (:45 Very fast
1 x 100 Very Easy technique work
3,100 Meters

Swimming Workout #2

1 x 600 (:30 Technique work for first 50, then 150 swim
4 x 200 (:30 Pull as 150 easy to moderate, then last 50 FAST!
1 x 300 (:30 Kick Mix speeds and style
4 x 25 (:45 Amazingly fast!
4 x 100 (:30 #1 Moderate, #2 Faster, #3 Faster, #4 Fastest
2 x 100 (:60 HOW FAST CAN YOU GO?
1 x 50 (:60 Easy technique work
4 x 100 (:30 each 100 is 50 Moderate, 50 Fast
2 x 100 (:60 CAN YOU GO FASTER??
1 x 100 Easy technique work
3,150 Meters

Swimming Workout #3

8 x 75 (:40 Kick Your Choice
4 x 200 (:20 25 technique work, 75 swim
4 x 100 (:20 Pull Increase speed but hold stroke count
4 x 25 (:45 Very Fast
1 x 100 Very Easy Technique work
1 x 400 (:45 Steady Pace
4 x 100 (:20 Faster Pace
1 x 400 (:45 Steady Pace
4 x 100 (:20 Faster Pace
1 x 400 (:45 Steady Pace
4 x 100 (:20 Faster Pace
1 x 100 Very Easy Technique work
4,500 Meters

Swimming Workout #4

1 x 600 (:40 1st 300 mix swim and drill, lat 300 all swim at faster pace
2 x 25 (:45 Fast
1 x 600 (:40 Pull Count strokes, decrease number for last 200
2 x 25 (:45 Fast
1 x 500 (:40 Kick alternate 25 fast, 75 moderate
8 x 50 (:30 Do three fast, one easy
1 x 50 (:30 Easy technique work
2 x 50 (:45 FAST
2 x 50 (:30 FAST
2 x 50 (:15 FAST
1 x 50 (:30 Easy technique work
2 x 50 (:45 FAST
2 x 50 (:30 FAST
2 x 50 (:15 FAST
1 x 50 (:30 Easy technique work
2 x 50 (:45 FAST
2 x 50 (:30 FAST
2 x 50 (:15 FAST
1 x 100 Easy technique work
3,300 Meters