Swim Workouts

Workout #1 (Cardio)
– Warmup: 250m easy, choice
– 5 x 50m sprint freestyle – :20 seconds rest
– 5 x 100m sprints — any stroke – Rest 40-60 seconds
– Swim 10 minutes non-stop any speed, any stroke
– Cool Down: 100m easy, choice
Total: 850m + (add from 10 min swim)

Workout #2 (Drill Time)
– Warmup: 300m (100m free + 200m non-free choice)
– 4 x 100m I.M. order
25m flutter kick w/streamline or kick board
25m fingertip drill
25m catch up drill
25m swim
– 4 x 50m (25m sprint, 25m easy)
– 4 x 25m (sprint each, rest :10)
– 100 easy cool down
Total: 1,100m

Workout #3 (The Pyramid)
– Warmup: 200 free + 100 choice
– Pyramid
25m Fly (:05 rest)
50m Back (:10 rest)
75m Breast (:15 rest)
100m Free (:20 rest)
200m I.M. (:60 rest)
100m Free (:20 rest)
75m Breast (:15 rest)
50m Back (:10 rest)
25m Fly
– Cool down: 100 easy
Total: 1,100m

Workout #4 (The No-Breather)
– Warmup: 300m (100m free, 100m breast, 100m free)
– 10 x 50m (25m underwater no breather, 25m easy free) – :15 rest
– 200m I.M. streamline kick only
– 4 x 25m (free no breather) – :30 rest
– Cool down: 100 easy
Total: 1,200m

Workout #5 (The Distance)
– Warmup: 500m (300m free, 100 choice, 100 free)
– 400 I.M.
– 4 x 200m (free, breast, free, breast)
– Cool down: 100m on back
Total: 1,800m

Workout #6
– 5 x 5

Workout #7
– 5 x 5