The Swim Workout(all on about 20-seconds rest)
12 x 75 Swim, steady, every 3rd repeat = no freestyle
11 x 50 Swim, steady, alternate free/stroke
10 x 25 Steady, alternate 25 kick / 25 swim
9 x 75 Swim, last 25 always faster effort
8 x 50 Swim, steady
7 x 25 Swim, fast
6 x 75 Swim, steady
5 x 50 Swim, fast
4 x 25 Kick, flippers, fast
3 x 75 Swim, flippers, fast
2 x 50 Swim, flippers, fast
1 x 100 Swim, flippers, big finish!
Cool down as desired
TOTAL DISTANCE = 4,100(click on the "print" icon on the upper right to get a copy to make a copy to take with you to the pool)
About Swimming WorkoutsThis swimming workout is a holiday special, counting down from 12 repeats to 1 repeat. We do a set like this one the day before Christmas.
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.
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.