Updated December 21, 2011
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
3 x 200 (:20 25 drill,75 swim4 x 100 (:30 Pull 50 Mod,50 Faster and hold same stroke count
8 x 50 (:30 Kick mix fast/mod by 25
4 x 25 (:60 Very Speedy
1 x 100 Very easy technique work
3 x 100 (:45 #1 fast, #2 faster, #3 Fastest
1 x 100 (:60 Very easy technique work
3 x 100 (:45 Moderate
1 x 100 (:15 FAST
2 x 100 (:45 Moderate
2 x 100 (:15 FAST
1 x 100 (:45 Moderate
3 x 100 (:15 FAST
1 x 100 Very easy technique work
3,300 Meters
Swimming Workout #2
2 x 300 (:30 Mix Swim and Drill2 x 200 (:30 Kick 2nd 200 faster than 1st 200
4 x 100 (:30 Pull Last 25 always faster
4 x 25 (:45 FAST!!
3 x 200 (:30 #1 Moderate, #2 Faster, #3 Fastest
3 x 150 (:30 #1 Moderate, #2 Faster, #3 Fastest
3 x 100 (:30 #1 Moderate, #2 Faster, #3 Fastest
3 x 50 (:30 #1 Moderate, #2 Faster, #3 Fastest
1 x 100 very easy technique work
3,100 Meters
Swimming Workout #3
1 x 200 (:30 Smooth Steady Swim and Technique Work mix1 x 100 (:30 Kick faster each time through
1 x 200 (:30 Pull second half faster than first half, hold same stroke count
1 x 200 (:30 Smooth Steady Swim and Technique Work mix
1 x 100 (:30 Kick faster each time through
1 x 200 (:30 Pull second half faster than first half, hold same stroke count
1 x 200 (:30 Smooth Steady Swim and Technique Work mix
1 x 100 (:30 Kick faster each time through
1 x 200 (:30 Pull second half faster than first half, hold same stroke count
1 x 200 (:30 Smooth Steady Swim and Technique Work mix
1 x 100 (:30 Kick faster each time through
1 x 200 (:30 Pull second half faster than first half, hold same stroke count
10 x 25 (:10 Fast but steady pace
1 x 600 (:45 Alternate Fast and Moderate by 100
2 x 300 (:60 ALL FAST
1 x 600 (:45 Alternate Fast and Moderate by 100
1 x 300 (:60 Race Effort
1 x 100 very easy technique work
4,450 Meters
Swimming Workout #4
2 x 300 (:40 25 Technique work, 75 swim3 x 150 (:30 Kick last 50 always fast
2 x 300 (:20 Pull go faster each 100
5 x 25 (:30 Very Fast
1 x 275 (:30 Very easy mix of swim and technique work
5 x 25 (:30 Very Fast
1 x 275 (:30 Very easy mix of swim and technique work
5 x 25 (:30 Very Fast
1 x 275 (:30 Very easy mix of swim and technique work
5 x 25 (:30 Very Fast
1 x 275 (:30 Very easy mix of swim and technique work
3,250 Meters