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
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 # 5Warm 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
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!
