SWIM WORKOUT

DISTANCE BASE WORKOUT  

 

Here is some long slow distance base work, try not to put yourself to sleep. If you find yourself swimming in a lane with a couple of really slow people, smile, say hello and be nice. They will be more likely to get out of your way and be courteous as opposed to if they think you are splashing them with your flip turns on purpose. Also, if you're doing my workouts, you're in the pool much longer than other people usually so the inconvenience won't last.

​

sri = seconds rest interval

mri = minutes rest interval
 

BEGINNER
Warm Up 100 free, 100 kick, 100 pull, 100 free continuous
Main Set:  4 x 200 choice of stroke.  If you choose a stroke other than free, you must be consistent with all 4 so choose your stroke wisely!  These should be a tempo swim, meaning, do the first one as a moderately-paced one and record the time.  Keep the same time for the remaining three taking 1 mri.
Kick Set:  4 x 50 kick; slower than normal pace - keep the same time for each of these as well with 30 sri.
100 free cool down
Total:  1500 yards

 

INTERMEDIATE

Warm up 200 free, 200 kick, 200 pull, 200 free continuous

Main Set:  4 x 300 choice of stroke.  If you choose a stroke other than free, you must be consistent with all 4 so choose your stroke wisely! These should be a tempo swim, meaning, do the first one as a moderately-paced one and record the time.  Keep the same time for the remaining three taking 1 mri.

Kick Set:  4 x 75 kick; slower than normal pace - keep the same time for each of these as well with 30 sri.

200 free cool down

Total:  2500 yards

 

ADVANCED

Warm Up 200 free, 200 kick, 200 pull, 200 free continuous
Main Set:  4 x 500 choice of stroke.  If you choose a stroke other than free, you must be consistent with all 4 so choose your stroke wisely!  These should be a tempo swim, meaning, do the first one as a moderately-paced one and record the time.  Keep the same time for the remaining three taking 1 mri.
Kick Set:  4 x 100 kick; slower than normal pace - keep the same time for each of these as well with 30 sri.
300 free cool down
Total:  3500 yards

​

​