GUIDELINES AND DEFINITIONS:

Adjust the following workouts to suit your current swim proficiency. 

RI = Rest Interval

y = yards

F/S = Freestyle

Non F/S= Any stroke other than Freestyle

IM = Individual Medley (Fly, Back, Breast, Freestyle). Substitute Freestyle for Fly if needed. 

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Swim Workout #1 Technique 

Warm-up:          
500y (250y easy swimming / 250y of 25y F/S and 25y Drill or choice of stroke)
 

Set 1:                
1 x 100y Full stroke Swimming. Effort 90%. RI = 20-30 sec.
1 x 100y arms only. RI=20-30 sec. 

1 x 100y legs only. RI= 20-30 sec

1 x 100y drills.

 

Repeat for a total of 5. 
 

Cool Down:      
Easy 200y

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Swim Workout #2 Long Intervals

Warm up:          
300y (a mix of strokes and drills)
 

Set 1:  Pyramid             
1 x 50y Non F/S.  RI= 1 min

1 x 100y Legs.  RI= 1 min

1 x 200y Arms. RI= 1 min

1 x 300y F/S.  RI= 1 min

 1 x 400y IM.   RI= 1 min

1 x 500y F/S.     RI= 1 min

1 x 400y IM.   RI= 1 min

1 x 300y F/S.   RI= 1 min

1 x 200y Arms.  RI= 1 min

1 x 100y Legs.  RI= 1 min

1 x 50y Non F/S.  RI= 1 min

 
Cool Down:       
Easy 200y

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Swim Workout #3 Short Intervals

Warm up:          
500y (250y easy swimming / 250y of 25y F/S and 25y Drill or choice of stroke)
 

Set 1:                
5 x 200y (swim 50y MOD at 80-85% effort, swim 100y HARD at 95%  effort, and swim the final 50y MOD). RI = 30 sec

 

Set 2:               
5 x 100y Arms only. RI = 30 sec
 

Cool Down:       
Easy 200y

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