Four Focused Swim Workouts

The Quickie (Sprint Workout)

Warmup: 500 Freestyle
Main Set:

  • 8x50 - Slow/medium pace (1 minute interval)
  • 8x50 - Medium/fast (1 minute interval)
  • 8x100 - Freestyle (descending)
  • 8x100 - 75 fast, rest 10 seconds, then 25 sprint
  • 8x50 - 25 medium, rest 10 seconds, 25 sprint (1:10 interval)

Cool Down: 300 Freestyle
Total Yards: 3200

More: Tighten Your Abs in 20 Minutes

Go Long (Distance Workout)

Warmup: 200 Freestyle (Stretch it out. Warm up your legs and your pull.)
Main Set:

    10 x 400
  • First five 400's are freestyle (descending).
  • The last five 400's alternate between pull and kick per 400. (Kick with board and fins. For pull, use a pull-buoy and paddles.)

Cool Down: 300 Freestyle
Total Yards: 4500

More: How to Boost Your Speed in Distance Swimming

Break It Up (Interval Workout)

Warmup: 5 x 200 - 50 drill, 100 swim, 50 drill
Main Set:

    3 x 400
  • First 400: 100 build, 200 fast, 100 medium
  • Second 400: 100 slow, 50 fast, 50 slow, 50 fast, 100 slow
  • Third 400: 200 build, 100 fast, 100 slow
    2 x 200
  • First 200: Pull (100 stroke, 100 freestyle)
  • Second 200: Kick (100 stroke, 100 freestyle)

Cool Down: 400 Freestyle
Total Yards: 3000

More: Swim Fast to Get Fast: The 50s

Active logoSearch for a swimming event.


Erika Lilley is a Certified Strength and Conditioning Specialist working as a fitness coach at Results Fitness in Southern California. She competes in triathlon and will be going to the world championships in 2008. Check out her blog at www.erikalilley.blogspot.com.

Discuss This Article

Follow your passions

Connect with ACTIVE.COM