The Swim Workout
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1 x 400 (:20 swim as desired, include some technique work
8 x 25 (:15 Drilling (swimming technique work)
2 x 200 (:20 Pull - focus on the arms/pull, try to take the same or less strokes on each successive 50. Options: use a float between legs.
8 x 50 (:20 Kick - focus on the legs/kick, try to hold a moderate to fast effort. Options: hold a float/kickboard with arms, wear flippers.
Take about 30-seconds extra rest.
4 x 25 (:45 Fast efforts
Take about 30-seconds extra rest. Think steady and strong through each od the following efforts.
1 x 800 (:20 with last 200 at a slightly faster effort.
1 x 600 (:20 with last 150 at a slightly faster effort.
1 x 400 (:20 with last 100 at a slightly faster effort.
1 x 200 (:20 with last 50 at a slightly faster effort.
1 x 100 (:20 at a slightly faster effort.
1x 200 Easy loosen
DONE! GREAT SWIMMING
TOTAL DISTANCE: 3,800
About's Swimming Workouts
This swimming workout has swims that get shorter while the swimmer aims to hold a steady, strong effort on the first part of each swim, and a slightly faster effort at the finish of each swim. As the swims get shorter, swimmers may find themselves going at faster paces even though they are trying to hold a steady effort early on each swim - that is OK! But remember to swim the first repeat (800) at a controlled effort so it is possible to maintain or duplicate that effort for the remainder of the workout. Swimmers can vary this same workout by mixing in different strokes, changing the amount of rest between swims, and by changing the amount of rest between each set of swims.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.
Each workout has:
- a warm-up
- drilling (swimming technique work)
- kicking
- pulling
- a main set
- a loosen or cool-down
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 six times.
Swim On!
Mat
More Reading for Swimmers on Swim Workouts:
