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)​

  • 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