Workouts

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.

Arlington Masters Swim Team

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