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 #13 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              

Distance per stroke.  Try to swim each length in as few strokes as possible. 

4-6 x 100 yards. Count strokes on odd number lengths. 

RI = 15-30s.

 

Set 2:               

3-10 x 200y. Negative splits. 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 #14 Long Intervals

Warm up:          
300-500y (a mix of strokes and drills)
 

Set 1:

3-5 x 100y 
RI = 30 sec. 
Goal: Consistent splits. 

 

Set 2:
500y swim. 
Goal: Consistent splits. 
 

Set 3:
3-5 x 100y 
RI = 30 sec. 
Goal: Each 100 getting progressively faster. 

Cool Down:       
Easy 200y

Swim Workout #15 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:                

10 x 50s mix of drills

Set 2:

5-10 x 150y (1 x 100y, 1 x 50y) 

Swim the 100s at Easy Aerobic pace (65-75%) and the 50s at 95%.

RI = 15-30 seconds.

Cool Down:       
Easy 200y