6 One-Hour Freestyle Workouts

Pace Setter

Warmup (500)

  • 250 Freestyle, 250 Choice

Main Set: (2000)

  • 8 x 50: Slow/medium pace (1-minute interval)
  • 8 x 50: Medium/fast (1-minute interval)
  • 4 x 100: Freestyle (descending)
  • 4 x 100: 75 fast, rest 10 seconds, then 25 sprint
  • 8 x 50: 25 medium, rest 10 seconds, 25 sprint (1:10 interval)

Cool Down:

  • 200 Freestyle

Total Yards: 2700

Break It Up

Warmup (1,000)

  • 5 x 200 (50 drill, 100 swim, 50 drill)

Main Set (1600)

  • 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)

  • 400 Freestyle

Total Yards: 3,000

More: 2 IM Workouts for Your Open Water Swim

The Casserole

Warm-Up (800)

  • 300 swim
  • 200 kick
  • 100 IM
  • 200 drill (sidekicks, fingertip drags, fewest strokes, regular swim by 50s)

Main Set (1,000)

  • 400 swim with every fourth length fast, 30-second rest
  • 300 swim with every third length fast, 30-second rest
  • 200 swim with every second length fast, 30-second rest
  • 100 swim fast

Set 2 (700)

  • Set of 8 x 50 kick
  • 200 pull

Cool down (100)

  • Easy 100

Total Yards: 2,600

More: 12-Week Swim Workout Plan for Sprint Triathlons

About the Author

Margaret Cyphers was a Division-I swimmer for the University of Minnesota, and an assistant high school swim coach. After leaving college swimming due to injuries, and taking a break from the pool, she again found her love for the sport on a casual level. She now swims twice a week, for the general fitness and pure enjoyment.

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