Summer Swim Workouts

Dear Swim Families,

Here are a few swim workouts for those of you have access to a pool or can approximate in a lake. Be sure to adjust distances and/or times as needed. A goal of 1600-2000-3000 meters for a workout is ideal. Even swimming 3 times per week for just 15 minutes can help maintain your feel for the water.

You can choose a combination of warm ups, cool downs and sets to build a workout. These workouts will indicate meters though you can do the same sets in yards. 1000 meters = about 1094 yards

*Using paddles and fins is optional for HS Swimmers. MS swimmers: fins are optional, no need for paddles. Do not use paddles if you have a sore shoulder.

Helpful Abbreviations:

M = meters

FL = Butterfly
BA = Backstroke
BR = Breaststroke
FR = Freestyle
IM = Individual Medley (FL/BA/BR/FR)
CH = Choice of stroke

S= Swim
K = Kick
P = Pull
DR = Drill

WARM UPS

Warm Up # 1
S.K.I.P.S. X 50 M  

S = Swim FR,
K = K Choice
IM = Swim IM order
P = Pull FR
S = Swim CH

Warm Up # 2
S.K.I.P.S. X 100 M

Warm Up # 3
50 S- FR
50 S- CH
50 K- CH
50 P- FR

Warm Up # 4
100 S- FR
100 S- CH
100 K- CH
100 P- FR

Warm Up # 5
50 S- FR
50 K- IM order
50 P- FR
50 S- IM order
50 K- CH

Warm Up # 6
100 S- FR
100 K- IM order
100 P- FR
100 S- IM order
100 K- CH

Warm Up # 7
100 S (50 FR/50 CH)
75 K (25 FL, 25 FR, 25 CH
50 P (25 FR/ 25 CH)
25 S CH

Warm Up # 8
100 S- FR
100 K- IM
50 P- FR

Warm Up # 9
200 S- FR
200 K- IM
100 P- FR

Warm Up # 10
200 (alternate 25 DR/25 S)
150 K- IM order by 25 plus 25 FL/25 CH

Warm Up # 11
400 FR EZ
400 IM (25 K, 25 S, 25 DR, 25 S)

Warm Up # 12
300 IM (25 K/ 25 DR/ 25 S each stroke)
4 X 25 CH- build each 25

SWIM SETS

WORKOUT # 1
Warm Up

6 X 50 FR  (25 S/25 K) on 1:00/1:10/1:15/1:30

4 X 50 NF (25 S/25 K) on 1:10/1:20/1:40
  1. FL 
  2. BA 
  3. BR 
  4. FR

5 X 100 S FR on 2:00/2:10/2:30

3 X 100 S NF on 2:10/2:20/2:40

2 X 100 K Reverse IM order on 2:20/2:30/2:40

8 X 25 -alternate slow drill/FAST swim on :45
  1. FL DR/ 2. FL S
  3. BA DR/ 4. BA S
  5. BR DR/ 6. BR S
  7. FR DR/ 8. FR S

100 FR S Strong pace
200 FR P EZ

Cool down

WORKOUT # 2
Warm Up

4 X 75 IM @ :15 rest
1. FL/BA/BR
2. FR/FL/BA
3. BR/FR/FL
4. BA/BR/FR

100 K (with fins optional)
100 P with pull buoy, (with paddles optional)

FR Ladder-steady effort @ :10-:15 rest
1 X 25
2 X 50
3 X 75
2 X 50
1 X 25

3 X 100 @:10 rest
(25 CH Fast, 75 EZ recovery

Cool Down

WORKOUT # 3
Warm Up

4 X 75 FR @ :15 rest
25 DR fast/ 50 S

2 X 300 FR @ :30 rest (100 S/50 K/100 S/50 K)

6 X 150 @ :20 rest  (50 FR/50 NF/50 FR)
         
4 X 50 K
  1. 25 FL/ 25 BA
  2. 25 BA/25 BR
  3. 25 BR/25 FR
  4. 25 FR/25 FL

Cool down

WORKOUT # 4
Warm Up

200 FR K with fins and board
 Odd lengths- EZ
 Even lengths- Hard

4 X 100 FR @ :15 rest
Build/last 25 M FASTEST

200 BA or FL K on back with fins, no board
 Odd lengths- EZ
 Even lengths- Hard

4 X 100 P FR with pull buoy (paddles optional) @ :20 rest
Build/last 25 M FASTEST

100 S EZ- recovery

4 X 50 S @ :15 rest, steady pace
  Odds- FR
  Evens-ST

3 X 100 DR @ :10 rest
  Mix it up

Cool down

WORKOUT # 5
Warm Up

3 X 50 @ :10 rest
  1. FL/BA
  2. BA/BR
  3. BR/FR

100 FL Kick on back (fins optional)

12 X 100 @ :10 rest
 (find an interval you can hold for FR and IM, this should be challenging)
  3 X 100 FR on 1:50/2:00/2:10/2:20/2:30...
  3 X 100 IM on 2:00/2:10/2:20/2:30/2:45...
  2 X 100 FR
  2 X 100 IM
  1 X 100 FR
  1 X 100 IM

2 X 50 K with board (fins optional) @ :10 rest
50 CH S-recovery
2 X 50 P FR with pull buoy (paddles optional)

Cool down


WORKOUT # 6
Warm Up

12 X 100 (complete as 3 rounds) @ :10 rest
Round 1- FR
Round 2- Stroke or IM (can do FL DR)
Round 3- FR
   100 EZ
   100 Moderate
   100 Build
   100 All Out
   (50 K recovery and then start next round)
 
4 X 50 Kick (with or without boards)
  Odds-fast
  Evens-moderate

4 X 50 Pull with pull buoy
  Odds-fast
  Evens- moderate

Cool down

WORKOUT # 7
Warm Up

4 X 125 @ :15 rest (work the NF segment)
  1. 50 FR/ 25 FL/ 50 FR
  2. 50 FR/ 25 BA/ 50 FR
  3. 50 FR/ 25 BR/ 50 FR
  4. 125 FR

4 X 100 K CH with boards (fins optional) @ :10 rest

4 X 75 @ :15 rest (work the NF segment)
  1. 25 FR/ 25 FL/ 25 FR
  2. 25 FR/ 25 BA/ 25 FR
  3. 25 FR/ 25 BR/ 25 FR
  4. 75 FR

4 X 100 P FR with pull buoy (paddles optional) @ :10 rest
 -hold a good tempo pace

Cool down

WORKOUT # 8
Warm Up

6 X 100 @ :15 rest
  (good tempo)
  Odds- IM
  Evens- FR
6 X 50
  (faster)
  Odds- ST
  Evens- FR
6 X 25
  (FAST!)
  Odds- ST
  Evens- FR

300 FR (fins optional)
     4 X (50 K on front/back/right side/left side & 25 S- hard

3 X 100 P FR with pull buoy (paddles optional)

Cool down

COOL-DOWNS

Cool Down # 1
100 P- FR, EZ, Breathe every 5th stroke on the way down/Breathe every 3rd stroke on the way back
200 S- CH
100 K- CH

Cool Down # 2
300 S- FR
200 K- IM

Cool Down # 3
400 S- FR
100 K- CH

Cool Down # 4
100 DR- CH
100 S- FR
100 S- NF
100 S- CH

Cool Down # 5
200 DR/S alternate- CH
200 K- CH
100 P- FR

Cool Down # 6
100 DR- FR
100 S- FR
100 DR- NF
100 S- NF
100 K or P- CH

* If you want a different kind of workout, send me an email and let me know!