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. 

Full= Full stroke swimming

Swim Workout #4 Technique 

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

Set 1:                

1 x 150y 80-85% effort. RI = 20 sec
1 x 50y 95-100% effort. RI = 30 sec

Repeat for a total of 3

 

Set 2:               
1 x 100y 80-85% effort. RI = 20 sec
1 x 50y 95-100% effort. RI = 30 sec

Repeat for a total of 3

 

Set 3:               
1 x 50y 80-85% effort. RI = 15 sec
1 x 50y 95-100% effort. RI = 20 sec

Repeat for a total of 3

 

Set 4:                
150 FLAF (150y Full, 150y Legs, 150y Arms, 150y Full)

Cool Down:      
Easy 200y

Swim Workout #5 Long Intervals

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

Set 1:

1 x 500 y (consistent effort). RI = 60 sec

1 x 400 y (consistent effort). RI = 60 sec

1 x 300 y (consistent effort). RI = 60 sec

1 x 200 y (consistent effort). RI = 60 sec
1 x 100 y (consistent effort). RI = 60 sec

Goal: To have your 100 splits get faster with each set. 

 

 
Cool Down:       
Easy 200y

Swim Workout #6 Short Intervals

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

Set 1:                

3-5 x 100y at 80-85% effort. RI = 30 sec

 

Set 2:               
3-5 x 100y at 90-95% effort RI = 30 sec

 

Set 3:               
3-5 x 100y (50y F/S 95-100% effort / 50y active recovery choice of drill or non F/S stroke) RI = 10-15 sec

 

Set 4:                
1 x 300y Arms only

1 x 100y Kicking  

Cool Down:       
Easy 200y