Here is a frequently updated list of various swim workouts that you can try on your own time!
Types of Workouts:
Beginner Workouts = 1100-1500y (mostly free)
Intermediate Workouts = 1500-2500y (free and stroke)
Advanced Workouts = 2500y and beyond
Workout Key:
P = Pulling with buoy and paddles
K = Kicking
Fr (or FS)= Freestyle
Br = Breastroke
Fl = Butterfly
Bk = Backstroke
Dr = Drill
r10 = Rest 10 seconds (r20 = rest 20 seconds, etc)
Advanced Workout #11:
Warm-Up
500 Ch
Main Set
10 x 50 (K/D/S/D/K x 2) r:10
3 x (200 FR
200 P no pad
2 x 100 Desc within to AO)
r:15
Kick Set
6 x 150 (100K fins + 50FR fins)
Warm-Down
100 Easy
= 3800y total
Intermediate Workout #8:
Warm-Up
400 Ch
Main Set
5 x 50 (K/D/S/D/K) r:10
3x (100 FR
100 P no pad
2 x 75 Desc within to AO)
r:15
Kick Set
3 x 150 (100K fins + 50FR fins)
Warm-Down
100 Easy
= 2250y total
Beginner Workout #10:
Warm-Up
300 Ch
Main Set
5 x 50 (K/D/S/D/K) r:15
2 x (150FR
100 P no pad) r:15
4 x 50 (Desc 1-4) r:15
Kick Set
2 x 100 (50K fins + 50FR fins)
Warm-Down
100 Easy
= 1550y total
Advanced Workout #10:
Warm-Up
200 FS/K/P
Main Set
2 x 500
2 x 400
2 x 300
2 x 200
2 x 100
1st in each distance FR Hard Pace
2nd in each distance P no pad Moderate
R: 20 after each
Kick Set
4 x 100K Easy w/Fins r:10
Warm-Down
100 Easy
= 4100y total
Intermediate Workout #7:
Warm-Up
200 FS/K/P
Main Set
4 x 200 FS Hard Pace r:20
4 x 100 FS Hard/K by 50 r:20
4 x 50 EZ/AO by 50 r:15
Kick Set
4 x 100K Easy w/Fins r:10
Warm-Down
100 Easy
= 2500y total
Beginner Workout #9:
Warm-Up
100 FS/K/P
Main Set
2 x 200 FS Hard Pace r:20
2 x 100 FS Hard/K by 50 r:20
2 x 50 EZ/AO by 50 r:15
Kick Set
4 x 100K w/Fins EZ/Hard by 50 r:15
Warm-Down
100 Easy
= 1500y total
Advanced Workout #9:
Warm-Up
150 S/K/P/S
Main Set
3 x 400 (1FR/1CH/1IM)
5 x 250
(#1- work last 50
#2 work last 75
#3 work last 100
#4 work last 150
#5 Hard)
Sprint Set
12 x 50s
( 2 x (#1- Ez
#2- AO first ¼
#3- AO 2nd ¼ into turn
#4- AO 3rd ¼ out of turn
#5 – AO last ¼ into wall
#6- AO))
Round 1-FR
Round 2- ST
Warm-Down
150 Easy
=3800y Total
Intermediate Workout #6:
Warm-Up
100 S/K/P/S
Main Set
3 x 250 (1FR/1CH/1IM+50FR)
10 x 75 (Desc 1-4, 5-8, AO 9&10)
Sprint Set
6 x 50s FR
(#1- Ez
#2- AO first ¼
#3- AO 2nd ¼ into turn
#4- AO 3rd ¼ out of turn
#5 – AO last ¼ into wall
#6- AO)
Warm-Down
100 Easy
=2300y Total
Beginner Workout #8:
Warm-Up
50 S/K/P/S
Main Set
3 x 100 (Desc within each 100)
8x 75 (Desc 1-4, 5-8)
Sprint Set
4 x 50s FR
(#1- AO first ¼
#2- AO 2nd ¼ into turn
#3- AO 3rd ¼ out of turn
#4 – AO last ¼ into wall)
Warm-Down
100 Easy
=1400y Total
Advanced Workout #8:
Warm-Up
3 x 200 S/K/P
Main Set
2 x
(1 x 400 (25 Rarm/25 Larm/25 SD/25 FS2) r:20
4 x 150 r:20
8 x 50s r:15)
Round 1= IM (No fr on 150s and alt ST on 50s)
Round 2 = FR
Pull Set
4 x 250s P desc 1-4 r:20
Warm-Down
100 Easy
=4500y Total
Intermediate Workout #5:
Warm-Up
3 x 100 S/K/P
Main Set
3x
1 x 200 (K/S by 50) r:20
2 x 100 Pace r:20
4 x 50 Hard r:15
Round 1&3= FR
Round 2 =IM
Pull Set
3 x 100s P desc 1-3 r:20
Warm-Down
75 Easy
=2475y Total
Beginner Workout #7:
Warm-Up
3 x 100 S/K/P
Main Set
2x
2 x 100 Pace r:20
4 x 50 Hard r:15
Round 1= FR
Round 2 =P
Kick Set
4 x 50s K Moderate r:15
Warm-Down
75 Easy
=1375y Total
Advanced Workout #7:
Warm-Up
3 x 200 S/K/P
Main Set
8 x 200
(2 x (1 x 200 @ 2:45, 1 x 200 @ 2:35, 1 x 200 ST/FR by 25 r:15, 1 x 200 IM r: 30)
8 x 150 (50K/50F/50K) r: 15
Speed Set
12 x 25s (3x (1 x Descend, 1 x Ascend, 1 x EZ, 1 x AO))
Warm-Down
100 Easy
=3800y Total
Intermediate Workout #4:
Warm-Up
3 x 100 S/K/P
Main Set
4 x 125 IM (rotate the 50 ST) r:15
4 x 125 FR r:15 (Desc 1-4)
Speed Set
12 x 25s (3x (1 x Descend, 1 x Ascend, 1 x EZ, 1 x AO))
Warm-Down
100 Easy
=1700y Total
Beginner Workout #6:
Warm-Up
3 x 100 S/K/P
Main Set
15 x 50s
(Desc 1-4, 5-8, 8-12, AO 13,14,15) r:15
Pull Set
2 x 125 P EZ r:15
Warm-Down
100 Easy
=1400y Total
Advanced Workout #6:
Warm-Up
Warm-Up
500 Choice
Main Set
1 x 1000 FR
5 x 100 @ 1:30
5 x (75K/25AO) r:20
1 x 1000 FR
Kick Set
6x 100 K Desc (1-3, 4-6) @ r:20
Warm-Down
150 Easy
=4250y Total
Intermediate Workout #3:
Warm-Up
300 Choice
Main Set
200 FR Pace
4 x 50 FR Desc 1-4 r: 10
200 FR Pace
4 x 50 FR Desc 1-4 r: 10
200 FR AO
Kick Set
6x 50 K Easy @ r:20
Warm-Down
100 Easy
=1700y Total
Warm-Up
300 Choice
Main Set
200 FR Pace
4 x 50 FR Desc 1-4 r: 10
200 FR Pace
4 x 50 FR Desc 1-4 r: 10
200 FR AO
Kick Set
6x 50 K Easy @ r:20
Warm-Down
100 Easy
=1700y Total
Beginner Workout #5:
Warm-Up
300 Choice
Main Set
150 FR Pace
2 x 75 (50K/25FS) r:20
150 FR Pace
2 x 75 (50K/25FS) r:20
150 FR Hard
Kick Set
4x 50 K Easy @ r:20
Warm-Down
100 Easy
=1350y Total
Warm-Up
300 Choice
Main Set
150 FR Pace
2 x 75 (50K/25FS) r:20
150 FR Pace
2 x 75 (50K/25FS) r:20
150 FR Hard
Kick Set
4x 50 K Easy @ r:20
Warm-Down
100 Easy
=1350y Total
Advanced Workout #5:
Warm-Up
4 x 150 S/K/P/S by 150
Main Set
10 x 50 pace r: 10
2 x 500s (descend by 100) r:20
1 x 1000 pace
Kick Set
5 x 150 K w/fins no board (alt FR/FL/FR by 50)
Warm-Down
150 Easy
=4000y Total
Intermediate Workout #2:
Advanced Workout #4:
4 x 150 S/K/P/S by 150
Main Set
10 x 50 pace r: 10
2 x 500s (descend by 100) r:20
1 x 1000 pace
Kick Set
5 x 150 K w/fins no board (alt FR/FL/FR by 50)
Warm-Down
150 Easy
=4000y Total
Intermediate Workout #2:
Warm-Up
4 x 100 S/K/P/S by 100 r:15
4 x 100 S/K/P/S by 100 r:15
Main Set
3 x 100 FR P w/pad and buoy
3 x 100 FR P w/pad and buoy
3 x 100 FR P w/buoy
3 x 100 FS FR w/pad (no buoy)
3 x 100 FR Desc to AO
(r: 15 between each 100)
Kick Set
4 x 75 K w/fins no board (alt FR/FL/FR by 25)
4 x 75 K w/fins no board (alt FR/FL/FR by 25)
Warm-Down
100 Easy
100 Easy
=2000y Total
Beginner Workout #4:
Warm-Up
4 x 100 S/K/P/S by 100 r:15
Main Set
100 EZ
25 Hard
100 EZ
50 Hard
100 EZ
75 Hard
100 EZ
100 AO
(r: 15 after each distance)
Kick Set
4 x 75 K w/fins
Warm-Down
100 Easy
=1450y Total
Beginner Workout #4:
Warm-Up
4 x 100 S/K/P/S by 100 r:15
Main Set
100 EZ
25 Hard
100 EZ
50 Hard
100 EZ
75 Hard
100 EZ
100 AO
(r: 15 after each distance)
Kick Set
4 x 75 K w/fins
Warm-Down
100 Easy
=1450y Total
Advanced Workout #4:
Warm-Up
2 x 300 (100FR, 100ST, 100K)
Main Set
3 x 200 FR r:15
3 x 100 FR Desc by 25 r:15
6 x 50s Fast @1min
2 x 200 ST r: 20
2 x 100 ST Desc by 25 r:15
4 x 50s ST Fast @1min
Pull Set
8 x 75s P w/Pad
Warm-Down
150 Easy
Intermediate Workout #1:
Warm-Up
2 x 200 (50FR, 50Dr, 50K, 50FR)
Main Set
4 x 50s Pace r: 15
4 x 100 Descend 1-4 r:20
4 x 50s Pace r: 15
Pull Set
4 x 75s P w/Pad
Warm-Down
100 Easy
=1600y Total
Advanced Workout #3:
Warm-Up
200S
200K
200P
200IM S/K/D/S by 50
Main Set
4 x 50 Pace r: 15
2 x 800 Pace r: 30 between
4 x 200 (Alt Fr Pace/ST Pace by 100) r: 20
Kick Set
6 x 100 K (desc 1-3, 4-6) r: 20
Warm-Down
200 Easy
=4200y Total
Beginner Workout #3:
Warm-Up
100FS
100K
100P
Main Set
50 FS
100 FS
150 FS
200 FS
150 P
100 P
50 P
(r:15 between intervals)
Kick Set
4 x 50K
Warm-Down
100 Easy
=1350y Total
Advanced Workout #2:
Warm-Up
400 fr
200k
Main Set
10 x 100FR(3@1:30, 3@1:25, 4@1:20)
10 x 100 (25ST/25FR) (3@1:45, 3@1:40, 3@1:35
5 x 100ST @1:40
Kick Set
10 x 50K (Descend 1-5, 6-10)
Warm-Down
150FR
=3750y total
Beginner Workout #2:
Warm-Up
100FS
100P
100K
Main Set
200
3 x 50 r: 20
200
2 x 50 r: 15
200
1 x 50 ALL OUT
(All FS FR; R:30 after the 200s)
Warm-Down
4 x 50K
=1400y total
Advanced Workout #1:
Warm-Up
200 fr
200k
200P
Main Set
3 x (3x100 fr
1x100 br
1x100IM
100ez)
Kick Set
10 x 100K (5fr, 5br)
Warm-Down
150 ez
=3550y total
Beginner Workout #1:
Warm-Up
3 x 100 FS (descend ez to moderate)
Main Set
6 x 75 (FS/DR/FS) r: 15
3 x 100 (50FS/50K) r: 20
1 x 200 FS Hard
Warm-Down
2 x 50 K
= 1450y total
NOTE: If you have any questions please ask in the comment section below and remember THESE WORKOUTS ARE ONLY AN EXAMPLE! If you attempt to follow them you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!
Thank you for posting there workouts. I can hardly wait to try a few of them.
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