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Back-end Speed Swim Workout

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This swim workout is trying to get you to work on swimming faster at the end of each swim. The idea is to get faster and faster as you go through each set of two swims. Think start easy, finish strong and fast as you swim this workout. If you need to take more rest between each set of two swims, take it! Be sure to start each set of two at an easy effort and be sure to push yourself at the end. Swim on!

The Swim Workout

Warm-up1,200
4 x 100 (:20 Swim and drill mix. Do drills for technique practice for one length, then swim for one length, then repeat.
2 x 200 (:20 Kick. Alternate easy effort and moderate efforts.
2 x 200 (:20 Pull. Alternate easy effort and moderate efforts.

Take some extra rest if needed, sip some water or sports drink, and get ready for the main set.

Main Set
2 x 600 (:30 Swim. Desc 1-2 and negative split each swim. What does this mean? Do the first half of the first swim at an easy effort, the second half at a faster effort, then swim the first half of the second swim at a faster effort, and finish with the final 1/2 of the second swim at an even faster effort.
2 x 300 (:30 Swim. Desc 1-2 and negative split each swim.
2 x 150 (:30 Swim. Desc 1-2 and negative split each swim.
2 x 75 (:30 Swim. Desc 1-2 and negative split each swim.

1 x 100 Swim. Easy loosen to end the workout.
TOTAL DISTANCE = 3,550

Click on the "print" icon on the upper right to get a copy formatted for printing so you can print it and take the workout with you to the pool

About Swimming Workouts

This workout is designed to take between 75-minutes and 90-minutes. If that is too much time or distance, then cut things out, but do not always cut out the same thing every workout. And never skip the loosen at the end of the workout. Use that as one last bit of technique work before you leave the swimming pool at the end of the workout.

After the description of the set there is a number in a half-parentheses, like this - (:30 - that is how much rest you get after each swim. For example, 6 x 100 (:30 means you are to swim a 100 (yards or meters), rest 30-seconds, then repeat five more times.

There is nothing special about these swim practice sessions other than what you bring to them. Lots of freedom here. You control how hard or fast you swim and what swim strokes you want to use while swimming the workouts. Normally the amount of rest per swim will limit your top-end speed on a workout, but that does not mean go as fast as you can all of the time. A few guidelines:

  • The more rest you get, the faster the swim.
  • The early parts of a workout should always be easy to moderate and very deliberate.
  • Use your best swimming technique.
  • Stop the workout if you are too tired, go for it again in the future.You get to be a better swimmer by recovering from the workouts you do, not by doing more and more swimming without resting and recovering from that swimming.
  • Have fun with the workouts.
  • Change the strokes you are doing from time to time, try new things, and don't get caught in a rut.

Each workout has:

  • a warm-up
  • stroke drills or swimming technique work
  • kicking
  • pulling
  • a main set
  • a loosen or cool-down

More Reading for Swimmers on Swim Workouts:

Swim on!
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