Below are some sample workouts.
Practice for 1 Hour:
- 500 Warm-Up
- 8×75, Kick, Drill, Swim
- 200 Swim
- 4×100 Kick
- 200 Swim
- 4×100 IM
- 200 Swim
- 4×100 Drill
- 200 Swim
- 4×100 Sprint
Total = 3500 yards.
Practice for 1 Hour:
- 500 Warm-up
- 6×50 Kick
- 200 Drill
- 300 Swim
- 2×150 Drill
- 3×100 IM
- 400 Swim, distance per stroke
- 2×200 IM
- 4×100 Free
Total – 3100 yards.
Practice for 1 Hour 30 Minutes:
- 500 Warm-Up
- 2 times through:
- 100 Kick
- 2 x 75: Drill/Drill/Swim RI=15s
- 100 Stroke (no freestyle – stretch out)
- 300: Pull/Pads 2 x through
- 2 times through:
- 500 Free
- 50 Stroke – moderate – give your freestyle muscles a break
- 6 x 100 – Hold Interval and push hard – Rest interval of 10 seconds
- 50 Stroke – easy
- 3 x 200: 100 moderate/100 hard – Hold Interval – Rest interval of 15 seconds
- 200 Cool Down
Total = 5000 yards.
