You will get the best results by doing at least three swimming workouts each week. You could do them from #1 through #18, or you could do #1 two or three times in a week, then do number #2 two or three times in a week, etc. Have fun with these swimming workouts!
Workout #1 (500)
2 x 50 with 10 breathes max rest between swims
1 x 100 max 20 breathes
2 x 75 max 15 breathes
2 x 25 max 10 breathes
2 x 50 max 10 breathes
Workout #2 (600)
2 x 50 max 10 breathes
1 x 100 max 20 breathes
2 x 25 max 15 breathes
2 x 75 max 15 breathes
4 x 25 max 10 breathes
2 x 50 max 10 breathes
Workout #3 (600)
2 x 50 max 10 breathes
1 x 100 max 20 breathes
2 x 25 max 15 breathes
2 x 75 max 15 breathes
2 x 25 max 10 breathes
3 x 50 max 10 breathes
Workout #4 (700)
2 x 50 max 10 breathes
1 x 100 max 20 breathes
2 x 25 max 15 breathes
2 x 75 max 15 breathes
4 x 25 max 10 breathes
4 x 50 max 10 breathes
Workout #5 (700)
2 x 50 max 10 breathes
1 x 125 max 20 breathes
3 x 25 max 15 breathes
1 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
2 x 50 max 10 breathes
Workout #6 (800)
2 x 50 max 10 breathes
1 x 125 max 20 breathes
3 x 25 max 15 breathes
1 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
2 x 25 max 10 breathes
2 x 50 max 10 breathes
Workout #7 (800)
2 x 50 max 10 breathes
1 x 125 max 20 breathes
3 x 25 max 15 breathes
2 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
2 x 50 max 10 breathes
Workout #8 (900)
3 x 50 max 10 breathes
1 x 125 max 20 breathes
3 x 25 max 15 breathes
2 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
3 x 50 max 10 breathes
Workout #9 (900)
2 x 50 max 10 breathes
1 x 150 max 20 breathes
2 x 25 max 15 breathes
1 x 125 max 20 breathes
1 x 25 max 15 breathes
2 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
1 x 50 max 10 breathes
Workout #10 (1,000)
2 x 50 max 10 breathes
1 x 150 max 20 breathes
2 x 25 max 15 breathes
1 x 125 max 20 breathes
3 x 25 max 15 breathes
2 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
2 x 50 max 10 breathes
Workout #11 (1,000)
2 x 50 max 10 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
2 x 25 max 15 breathes
2 x 100 max 15 breathes
1 x 25 max 10 breathes
3 x 75 max 10 breathes
2 x 50 max 10 breathes
Workout #12 (1,150)
3 x 50 max 10 breathes
1 x 150 max 20 breathes
3 x 25 max 15 breathes
1 x 125 max 20 breathes
2 x 25 max 15 breathes
2 x 100 max 15 breathes
1 x 25 max 10 breathes
3 x 75 max 10 breathes
3 x 50 max 10 breathes
Workout #13 (1,150)
2 x 50 max 10 breathes
1 x 175 max 20 breathes
2 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
1 x 25 max 15 breathes
2 x 100 max 10 breathes
1 x 25 max 10 breathes
3 x 75 max 10 breathes
1 x 50 max 10 breathes
Workout #14 (1,300)
3 x 50 max 10 breathes
1 x 175 max 20 breathes
2 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
3 x 25 max 10 breathes
2 x 100 max 10 breathes
1 x 25 max 10 breathes
3 x 75 max 10 breathes
2 x 50 max 10 breathes
Workout #15 (1,300)
3 x 50 max 10 breathes
1 x 175 max 20 breathes
1 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
1 x 25 max 10 breathes
2 x 100 max 10 breathes
2 x 25 max 10 breathes
3 x 75 max 10 breathes
3 x 50 max 10 breathes
Workout #16 (1,450)
3 x 50 max 10 breathes
1 x 175 max 20 breathes
3 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
1 x 25 max 10 breathes
3 x 100 max 10 breathes
2 x 25 max 10 breathes
3 x 75 max 10 breathes
3 x 50 max 10 breathes
Workout #17 (1,450)
2 x 50 max 10 breathes
1 x 200 max 20 breathes
1 x 25 max 10 breathes
1 x 175 max 20 breathes
1 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
2 x 125 max 20 breathes
1 x 25 max 10 breathes
2 x 100 max 10 breathes
1 x 25 max 10 breathes
2 x 75 max 10 breathes
2 x 50 max 10 breathes
Workout #18 (1,500)
2 x 50 max 10 breathes
1 x 200 max 20 breathes
1 x 25 max 10 breathes
1 x 175 max 20 breathes
1 x 25 max 10 breathes
2 x 150 max 20 breathes
1 x 25 max 10 breathes
2 x 125 max 20 breathes
2 x 100 max 15 breathes
2 x 75 max 10 breathes
1 x 50
Good luck and Swim On!
