6 One-Hour Freestyle Workouts

Up Down Up Down

Warm Up (400)

  • 300 choice
  • 100 kick breaststroke

Pre Set (600)

  • 8x75 (swim/drill/swim by 25)

Main Set (1350)

  • 3 x 200 pull (smooth)
  • 3 x 100 swim (strong)
  • 100 easy recovery
  • 3 x 100 pull
  • 2 x 25 (sprint)

Cool Down (300)

  • 2 x (50 stroke/100 free)

Total Yards: 2,650

Tapas

Warm Up (600)

  • 200 free/100 non-free, repeat

Main Set (800)

  • 14x50 Free
    • 1 fast, 1 easy
    • 2 fast, 1 easy
    • 3 fast, 1 easy
    • 4 fast, 1 easy

Set 2 (1000)

  • 4x150 with 20-second rest (kick/drill/swim by 50) Reverse IM
  • 2 x 50 Drill Free
  • 2 x 50 Free
  • 2 x 50 Drill Non-free
  • 2 x 50 Non-free

Cool down (200)

  • 200 easy

Total Yards: 2,500

More: 5 Ways to Shake Off the Offseason Swim Rust

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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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