Swimming: Workouts

 

Workouts


Session can be completed in open water between buoys or in the swimming pool.

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Warm up (1000m) as:

  • 500m freestyle
  • 2x100m choice stroke
  • 6x50m build speed. alternating. Freestyle/ no freestyle

Speed set (500m) 

  • 10x 50m with 20seconds rest swam as 12.5m fast 12.5m easy in each length.

Main Set (2000m) 

  • 200 freestyle fast on odd lengths
  • 100 no freestyle easy
  • 200m freestyle fast in even lengths
  • (No rest swam as 500 straight)
  • Repeat set x 3 times with 1 min rest between 500m

Warm down 

  • 200m choice relaxed pace

Total 3200m


Warm up (600m)

  • 3x 200m as:
    • Freestyle
    • No Freestyle
    • Medley Order
    • with 30 secs rest

Speed Set (1000m)

  • 8x 125m as:
    • 50m Fast Freestyle
    • 50m Fast No Freestyle
    • 25m Kick Choice
    • with 45 sec rest

Main Set ( 1400m)

  • 5 x 100m as:
    • 2 x 100m Freestyle
    • 2 x 100m Choice
    • 1 x 100m Recovery
    • 8 x 25m Max Effort
    • Repeat Above Set

Warm Down (400m)

  • 400m Easy Effort

Total 3400m



  • Warm up (600m)
    • 4x 150m as:
      • 100m Freestyle
      • 50m No Freestyle

    Speed  Set (600m)

    • 6x 50m as: (x2)
      • 2 x  Fast Freestyle
      • 2 x Fast No Freestyle
      • 2 x Kick Choice
      • with 45 sec rest

    Main Set ( 1600m)

    • 8x 100 Fast as: 75 fast (30 sec rest) 25m easy
      • 2 x Freestyle
      • 2 x Choice
      • 1 x Freestyle
      • 2 x choice
      • Repeat Above Set
  • Warm Down ( 400m)
    • 400m Choice
  • Total 3200m


  • Race Simulation (No Warm up)
    • 3000m Straight
    • or
    • 1500m Straight X2


  • Warm up (1400m)
    • 400m Free
    • 2 x 200m Medley
    • 8x 50m Build
    • 8x 25m Fast
  • Main Set (2000m)
    • 800m Freestyle
    • 2mins rest
    • 400m Freestyle
    • 2mins rest
    • 2x 200m (one no freestyle)
    • 30 secs rest
    • 2 x 100m Freestyle (one no freestyle)
    • 30secs rest
    • 4 x 50m Freestyle
  • Warm down
    • 200 Choice


Long Distance Workouts

Warm Up (1000m)

Ideally always warm up for at least 1000m, Keep the HR low during the warm up and try to mix up the strokes to ensure every major muscle group has been used. Example warm up below.

  • 400m Freestyle relaxed pace (<50% max HR)
  • 30seconds rest
  • 4x100m (25m Kick, 25m Pull, 25m Drill, 25m swim) 100m on each stroke
  • 1 minute rest
  • 4x50m Gradual building speed throughout the 50m (max speed last 10m)

Distance Freestyle Sets (2000m)

  • 20x100m as:
    • 5x100m on 2mins
    • 5x100m on 1.55
    • 5x100m on 1.50
    • 5×100 on 1.45
  • 2000m straight as :
    • 500m Alternating Freestyle/Drills
    • 500m Freestyle Pull
    • 500m Freestyle Kick with Fins
    • 500m Relaxed Freestyle
  •  4x500m Swim and Drills:
    • 500m Building each 100m faster than the last to finish at 90% effort
    • 2mins rest
    • 5x100m steady freestyle drills
    • 2mins rest
    • 500m Building each 100m faster than the last to finish at 90% effort
    • 2mins rest
    • 5x100m steady freestyle drills
  • Timed 30 minute swim
    • Swim as far as you can in 20minutes
    • 200m recovery
  • Freestyle Repeats Short Rest (2000m)
    • 40 x 50m Freestyle 10 sec rest
    • 20 x 100m 10 sec rest
    •  4 x (50m, 100m,,150m,200m) with 30 sec rest between each
    • 8 x (25m, 50m, 75m, 100m) with 10 sec rest between each
  • 5x400m Freestyle
    • 400m last 25m fast
    • 30sec rest
    • 400m last 50m fast
    • 1min rest
    • 400m last 75m fast
    • 1.30 mins rest
    • 400m last 100m fast
    • 2mins rest
    • 400m last 125m fast
  • Freestyle speed endurance
    • 4x100m build each 100 faster than previous (3 sec rest)
    • 1min rest
    • 3x 150m last 50 fast (30 sec rest)
    • 2min rest
    • 2 x 200m last 25 (30 secs rest)
    • 1min rest
    • 1 x 400m race pace
  • Ascending Set (2000m)
    • 100m 10 sec rest
    • 200m 10 sec rest
    • 300m 10 sec rest
    • 400m 10 sec rest
    • 1 min rest
    • 100m 10 sec rest
    • 200m 10 sec rest
    • 300m 10 sec rest
    • 1 min rest
    • 100m 10 sec rest
    • 200m 10 sec rest
    • 1 min rest
    • 100m


Kicking Workouts

Endurance Kick Set:

  • 500m Freestyle Kick
  • 200m Swim down
  • 300m Freestyle Kick
  • 200m Swim down
  • 100m Kick
  • 200m Swim Down

(Total 1500m)

  • 600m Choice Kick
  • 200m Swim down
  • 400m Choice Kick
  • 200m Swim Down
  • 200m Choice Kick
  • 200m Swim Down

(Total 1800m)

  • 4x 400m FS Kick 1 min rest

( Total 1600m)

  • 8 x 200m Kick  with 45 sec rest

(Total 1600m)

  • 10 x 200m Kick (30 sec rest)

(Total 200m)

  • 2 x 800m with 2min rest

(Total 1600m)

  • 5 x 300m Kick 30 secs rest

(Total 1500m)

  • 8 x 150m Kick with 30 sec rest

(Total 1200m)

 

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