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

SIT= Sprint Interval Training

Swim Workout #7 Technique 

Warm-up:          
FLAF (Full, Legs only, Arms only, Full)

  •  
  • 100-150y Full Stroke

  • 100-150y Legs only

  • 100-150y Arms only

  • 100-150y Full Stroke
     

Set 1: Kicking Drills              

4-8 X 100y. Legs only / Kicking 80-90% effort. RI = 15-30s.

#1 Kick on back, #2 Kick on front, #3 Kick on Left side, and #4 Kick on right side.

 

Set 2:               

  • 4 x 400y. Continuous 400 swim but break the 400y up into 100s where the 4th length is IM. 

    • 3 lengths F/S, 1 length Fly or F/S Arms only, 

    • 3 lengths F/S, 1 length back, 

    • 3 lengths F/S, 1 length breast,

    • 3 lengths F/S, 1 length F/S

 

  • As above but the 3rd length of each 100 is IM.

    • 2 lengths F/S, 1 Length Fly, 1 length F/S​

    • 2 lengths F/S, 1 length Back, 1 length F/S

    • 2 lengths F/S, 1 length Breast, 1 length F/S

    • 4 lengths F/S

 

  • As above but the 2nd length of each 100 is IM

 

  • As above but the 1st length of each 100 is IM.

Cool Down:      
Easy 200y

Swim Workout #8 SIT

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

Set 1:

1 x 500y alternating one length fast / one length slow. 

Cool Down:       
Easy 200y

Swim Workout #9 Technique

Warm up:          
FLAF (Full, Legs only, Arms only, Full)

  •  
  • 100-150y Full Stroke

  • 100-150y Legs only

  • 100-150y Arms only

  • 100-150y Full Stroke
     

Set 1:                

Distance per stroke.  Try to swim each length is as few strokes as possible. 
4-6 x 100y. Count strokes on odd number lengths. 

RI = 15-30s.    

 

Set 2:              

  • 8-12 x 200 yards. RI = 20-30s. 90-95% effort. Break the 200s up as follows:

    • #1  25 Fly  / 175 F/S

    • #2  25 Back  /  175 F/S

    • #3  25 Breast  / 175 F/S

    • #4  200 F/S for time

    • Repeat for a total of 2-3 times.  

Cool Down:       
Easy 200y