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

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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.
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