Swim

Swim Workouts to choose from:

1500 yards

  • 200      Warm Up
  • 200      4×50 one side kick, alternate each 50 right side then left side
  • 200      4×50 50 kick, 50 kick on back, repeat
  • 200      4×50 50 breath every stroke on right, 50 breath every stroke on left, repeat
  • 200      Finger tip drag drill
  • 200      Breath every 3 strokes
  • 100      Any stroke other than free style
  • 200      Cool Down
  • 200      Warm Up
  • 400      4x 100 hard effort
  • 400      8×50 swim, kick, pull, swim, repeat
  • 300      3×100 Any stroke other than free style
  • 200      Cool Down
  • 200      Warm Up
  • 200      4x 50  pull, swim, kick, swim
  • 400      2x 200 Swim
  • 300      Breath every 3 strokes
  • 200      4x 50 sprints 20 seconds between
  • 200      Cool Down

2000 yards

  • 200    Warm Up
  • 1000  10x 100 alternate hard, easy
  • 200    4x 50 1-right arm 2-left arm 3-breath every 3 strokes 4-sprint
  • 400    2×200, 1st 200 free style, 2nd 200 any other stroke
  • 200    Cool Down
  • 200    Warm Up
  • 400    8x 50 drill of choice
  • 800    4x 200 swim, kick, pull, swim
  • 400    8×50 sprints, 30s RI
  • 200    Cool Down
  • 200    Warm Up
  • 1200      3×400 (1st alternate hard/easy 50’s, 2nd ascending speed, 3rd steady)
  • 400    4×100 sprints rest 20 seconds between
  • 200    Cool Down
  • 200    Warm Up
  • 1000     10×100 sprint RI of 15-30 seconds
  • 600    4×150 (50 pull, 50 swim, 50 pull, 50 swim)
  • 200    Cool Down
  • 200      Warm up
  • 150      3×50 pull
  • 250      Swim, stay consistent, 20s Rest
  • 200      Swim, stay consistent, 20s Rest
  • 150      Swim, stay consistent, 15s Rest
  • 100      Swim, stay consistent, 10s Rest
  • 150      Swim, stay consistent, 15s Rest
  • 200      Swim, stay consistent, 20s Rest
  • 250      Swim, stay consistent, 20s Rest
  • 150      3×50 kick
  • 200      Cool Down
  • 200      Warm up
  • 100      Drill of choice
  • 300      6×50 fast kicking
  • 250      Swim, breath every 3 strokes
  • 300      Pull
  • 250      Swim, breath every 3 strokes
  • 100      100 Drill of choice
  • 300      6×50 fast kicking
  • 200      Cool Down
  • 300      Warm Up
  • 400       2×200 (50 pull, 50 swim, 50 kick, 50 swim)
  • 250       Swim
  • 500      5×100 drill of choice (different drill for each)
  • 250      Swim
  • 300      Cool Down

2500 yards

  • 200    Warm Up
  • 1000     10×100 sprint RI of 15-30 seconds
  • 300    2×150 (50 pull, 50 kick, 50 swim)
  • 800    2x 400 (100 easy, 100 hard, 100 easy, 100 hard)
  • 200    Cool Down
  • 200    Warm Up
  • 1200      3×400 (1st alternate hard/easy 50’s, 2nd ascending speed, 3rd steady)
  • 600    2x 100 pull, 100 kick, 100 swim
  • 300    3×100 sprints rest 20 seconds between
  • 200    Cool Down
  • 200    Warm Up
  • 1600      2x 800 descending (get faster each 100)
  • 300    2×150 (50 pull, 50 kick, 50 swim)
  • 200    4x 50 sprints rest 20 seconds between
  • 200    Cool Down
  • 200    Warm Up
  • 1000     10×100 sprint RI of 15-30 seconds
  • 300    2x 50 pull, 50 kick, 50 swim
  • 800    2x 400 100 easy (no free style), 100 hard (free style), 100 easy (no free style), 100 hard (free style)
  • 200    Cool Down
  • 200      Warm Up
  • 800        2×400 hard effort – bring up kick only last 100 of each
  • 400        2×200 (50 fist, 50 free, 50 catch up, 50 free) continuous swim, repeat
  • 400        100 hard effort, 100 easy, 100 hard effort, 100 easy continuous swim
  • 200        Cool Down
  • 200      Warm Up
  • 600      12x 50 descend by 4, 20s RI
  • 1000    Straight swim, no touching walls
  • 500      5×100 kick, pull, swim, kick, pull, 15s RI
  • 200      Cool Down

3000 yards

  • 200    Warm up
  • 1000 250 fist drill, 250 catch up drill, 250 finger tip drag drill, 250 swim
  • 1000  Swim, aerobic pace take1 minute rest after
  • 600    12×50 kick, 10s RI
  • 200    Cool Down
  • 200    Warm up
  • 1,000 Swim, stay consistent
  • 600    2x 300 Drill of choice, different drill for each
  • 400    200 swim, 200 pull
  • 400    4×100 alternate free style, any other stroke each 100
  • 200    Swim, hard effort
  • 200    Cool down
  • 200    Warm Up
  • 1000     10×100 hard effort RI of 15-30 seconds
  • 300    2x 150 (50 pull, 50 kick, 50 swim)
  • 800    2x 400 (100 easy, 100 hard, 100 easy, 100 hard)
  • 500    Swim
  • 200    Cool Down
  • 200    Warm Up
  • 1000     Straight swim
  • 300    Sighting
  • 300    No touching wall/no pushing off wall
  • 1000 Straight Swim
  • 200    Cool Down
  • 200      Warm up
  • 1000    250 fist drill, 250 catch up drill, 250 finger tip drag drill, 250 swim
  • 1000    Swim, aerobic pace take 2 minute rest after
  • 600      12×50 alternate pull, kick, 10s RI
  • 200      Cool Down
  • TOTAL: 3,000 yards
  • 200      Warm up
  • 1000    250 fist drill, 250 catch up drill, 250 finger tip drag drill, 250 swim
  • 1500    Swim, aerobic pace take 2 minute rest after
  • 600      12×50 alternate pull, kick, 10s RI
  • 200      Cool Down
  • TOTAL: 3,500 yards

Variable yardage

  • 200      Warm up
  • 7 min    Straight Swim, no stopping, count yardage
  • 200       2×100 drill of choice, different drill for each
  • 7 min    Straight Swim, no stopping, count yardage
  • 400       4×100, pull, kick, pull, kick
  • 7 min    Straight Swim, no stopping, count yardage
  • 200       2×100 drill of choice, different drill for each
  • 200      Cool Down
  • 200      Warm up
  • 10 min  Straight Swim, no stopping, count yardage
  • 200       2×100 drill of choice, different drill for each
  • 10 min  Straight Swim, no stopping, count yardage
  • 400       4×100, pull, swim, pull, swim, 20s RI
  • 10 min  Straight Swim, no stopping, count yardage
  • 200       2×100 drill of choice, different drill for each
  • 200      Cool Down
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