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
Distance Swim Workout
Warm-up:
FLAF (Full, Legs only, Arms only, Full)
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100-150y Full Stroke
-
100-150y Legs only
-
100-150y Arms only
-
100-150y Full Stroke
Set 1: Drills
Kicking.
10 X 50y. 90% effort. RI = 15-30s.
Set 2:
Swim continuously and consistently for 20-30 minutes. Don’t be too concerned about distance and speed.
Cool Down:
Easy 200y
SIT Swim Workout
Warm up:
300-500y (a mix of strokes and drills)
Set 1:
1 x 25y HARD. RI = 60sec.
Repeat x10-20
Cool Down:
Easy 200y
Technique Swim Workout
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.
4-6 x 100y. 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