This swim workout is aimed at that target. You start and finish each swim at a fast effort, then back off a little bit in the middle. Do not back off too much, keep the middle portion of each swim strong, but you should feel a difference. If you want to adapt this kind of workout to a longer swim, then do each set without rest in the middle, and only do that fast portions at the start and end of each; 2 x 100 would become 1 x 200; 3 x 150 becomes 1 x 450; 4 x 200 becomes 1 x 800.
Swim on!
The Swim Workout
Warm-up1,2001 x 400 (:20 Swim and drill mix. Do drills for technique practice for one length, then swim for one length, then repeat.
1 x 400 (:20 Kick. Alternate easy effort and moderate efforts.
1 x 400 (: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 Set4 x 25 (:30 Swim. The first one is at a moderate effort, then push the effort up to full speed for the remaining three 25s.
2 x 100 (:30 Swim. The first and last 25 of each swim should be at an uncomfortably fast effort, then swim the middle portion at a steady, moderate effort - not easy, but not as fast as the 1st and last 25. Try to find a sustainable, steady and strong rhythm.
Extra rest - once your breathing is under control, 10-20 breaths, then take about 30-seconds rest before staring the next set.
3 x 150 (:30 Swim. Same pattern, 1st and last 25 fast, middle moderate.
Extra rest - same as above.
4 x 200 (:30 Swim. Same pattern, 1st and last 25 fast, middle moderate.
Extra rest - same as above.
1 x 150 (:30 Swim. Same pattern, 1st and last 25 fast, middle moderate.
Extra rest - same as above.
1 x 100 (:30 Swim. Same pattern, 1st and last 25 fast, middle moderate.
1 x 100 Swim. Easy loosen to end the workout.
TOTAL DISTANCE = 3,100
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