Swimming Workouts for Swimmers - Week 5

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

8 x 50 (:15 Mix technique work and regular swimming
1 x 400 (:15 Pull Hold a steady stroke count
8 x 50 (:15 Kick Mix Speeds
1 x 500 (:15 Swim Mix Speeds
4 x 25 (:45 Fast Effort
1 x 300 (:60 Best Effort!
1 x 100 (:60 Very easy technique work
4 x 75 (:60 Hold Same Pace as 300 above
1 x 100 (:60 Very easy technique work
4 x 75 (:60 Hold Same Pace as 300 above
1 x 200 (:60 Very easy technique work
3,000 Meters

Swimming Workout #2

1 x 500 (:20 25 Technique work, 75 regular swimming
8 x 75 (:30 Kick Your Choice
2 x 300 (:30 Pull, go faster on each 100 but hold same stroke count per 100
4 x 25 (:45 FAST
3 x 150 (:30 Do each as first 100 moderate, then 50 faster effort
1 x 50 (:30 Very easy technique work
3 x 150 (:30 Do each as first 75 moderate, then 75 faster effort
1 x 50 (:30 Very easy technique work
3 x 150 (:30 Do each as first 50 moderate, then 100 faster effort
1 x 50 (:30 Very easy technique work
3,300 Meters

Swimming Workout #3

1 x 600 (:30 Each 200 faster effort
1 x 500 (:30 Pull 50 mod, 50 faster, hold same stroke count
1 x 400 (:30 Kick, very fast last 25 of each 100
1 x 300 (:30 Very easy technique work
1 x 200 (:30 50 Fast, 50 Very easy technique work
1 x 400 (:45 Moderate effort
4 x 75 (:45 Faster effort
1 x 400 (:45 Moderate effort
4 x 75 (:45 Faster effort
1 x 400 (:45 Moderate effort
4 x 75 (:45 Faster effort
1 x 400 (:45 Moderate effort
4 x 75 (:45 Faster effort
1 x 100 Very easy technique work
4,900 Meters

Swimming Workout #4

2 x 500 (:30 do as 50 technique work, 50 regular swim
8 x 75 (:30 Kick as 25 ez; 25 mod; 25 fast
2 x 200 (:30 Pull, Maximize the distance you travel per each individual stroke!
4 x 25 (:30 FAST
1 x 50 (:30 Very easy technique work
3 x 50 (:30 FAST
1 x 50 (:30 Very easy technique work
2 x 75 (:30 FAST
1 x 50 (:30 Very easy technique work
3 x 50 (:30 FAST
1 x 50 (:30 Very easy technique work
4 x 25 (:30 FAST
1 x 150 Very easy technique work
3,000 Meters