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 #10 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: Drills              

Fist swimming.  

4 x 50y. RI= 15-30s.

 

Set 2:               

6-10 x 400y. 

Odd repeats (1, 3, 5, etc) are negative splits

Even repeats (2, 4, 6 etc.) are accelerating.

RI = 20-30s.
 

Set 3:
5-10 X 50y Legs only with kick board. 90% max effort. RI = 15-30s.

Cool Down:      
Easy 200y

Swim Workout #11 Long Intervals

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

Set 1:

1 x 300 y (consistent efforts). RI = 45 sec.

1 x 200 y arms only. RI = 30 sec.

1 x 100 y legs only. RI= 30 sec. 

Repeat for a total of 5. 

Cool Down:       
Easy 200y

Swim Workout #12 Short Intervals

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:                

12 x 50y Descending.

#1 50y at 75%, RI = 10s

#2 50y at 85% RI = 15s

#3 50y 95%. RI = 20s

Repeat this sequence 4 times

Cool Down:       
Easy 200y