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.