11 One-Hour Medley Swim Workouts

Flipper

Warm-Up (800)

  • 100 free
  • 100 choice
  • 12x50s with fins
    • 4 x (2x50 kick, 1x50 swim) with 15-20-second rest

Main Set (1400)

  • 5 x 200 fins
    • #1 Free/back
    • #2 Free/fly
    • #3 Breaststroke 100 breast pull w/ dolphin kick, 100 swim
    • #4 Choice. 50 drill/50 swim
    • #5 200 swim
  • 8x50 with 15-second rest
    • #1-2 descend
    • #3 easy free
    • #4-5 descend
    • #6-8 easy

Cooldown (250)

  • 250 choice

Total Yards: 2450

400s Are Fun

Warm-Up (100)

  • 100 choice

Pre-Set (800)

  • 400: 4 x (25 kick/25 drill/50 swim). Reverse order IM. Continuous.
  • 400: 200 kick, 200 swim, choice

Main (1600)

  • 400: 2x200 free
  • 400: 4x100 pull
  • 400: 8x50. Odds non-free; evens are free.
  • 400: 16x25.

Cool Down (100)

  • 100 swim choice

Total Yards: 2600

Power Hour

Warm-Up (1000)

  • 600: 200 Swim, 200 Pull, 200 Kick
  • 400: 8 x 50 (25 drill/25 swim) Choice (mix it up).

Main (1500)

  • 300 Continuous: 100 free, 100 choice, 100 free. Rest 30 seconds.
  • 300 Continuous: 100 choice, 100 free, 100 choice. Rest 30 seconds.
  • 300: 3 x 100 Pull
  • 300: 6 x 50 (25 swim/25 kick, choice)
  • 300: 4 x 75 Count strokes each 25, choice.

Cooldown (100)

  • 100 easy swim

Total Yards: 2600

More: Keep Your Feel for the Water With These 30-Minute Swim Workouts