Swimming Workouts for Swimmers - Week 4

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 600 (:30 alternate 25 drill, 75 swim
1 x 600 (:30 Pull 50% easy, 50% moderate, mixed as you like
1 x 500 (:30 Kick alternate 100's easy and fast
4 x 25 (:45 MAX SPEED
8 x 50 (:30 #1,#5 moderate + #2,#6 faster + #3,#7 faster, #4,#8 faastest
6 x 100 (:30 #1,#2 moderate + #3,#4 faster + #5,#6 fastest
1 x 200 very easy technique work
3,000 Meters

Swimming Workout #2

1 x 300 (:30 mix swim/drill
6 x 50 (:20 swim, get faster as they go
1 x 300 (:10 Pull Hold steady stroke count
6 x 50 (:20 Pull get faster as they go and hold stroke count
4 x 100 (:30 Kick Mix Speeds
4 x 25 (:60 MAX SPEED
2 x 200 (:30 Fast
1 x 200 (:45 Faster
1 x 200 (:30 Fast
2 x 200 (:45 Faster
1 x 200 (:30 Race Effort
1 x 100 very easy technique work
3,200 Meters

Swimming Workout #3

5 x 200 (:20 25 DRILL; 75 SWIM
4 x 50 (:20 Pull, Reduce your stroke count by one each 50 meters
2 x 200 (:20 Pull, Maintain low stroke count. Long & strong!
4 x 100 (:20 KICK 25FAST; 25EZ
2 x 600 (:45 swim each 100 within each 600 faster than the one preceding it
4 x 400 (:45 alternate moderate/fast at 100
1 x 100 very easy technique work
4,900 Meters

Swimming Workout #4

1 x 400 (:30 50 technique work, 25 steady, 25 faster
1 x 400 (:30 Kick 100 fast, 100 relaxed
1 x 400 (:30 Pull count strokes, take one less each 100
4 x 100 (:45 Swim play with pace at each 50
4 x 25 (:45 Super Fast
1 x 200 (:60 easy technique work
6 x 100 (:90 Fastest possible sustainable effort
1 x 500 Mix of swim and technique work
3,000 Meters