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Swim Workout 2/22/23


Sprint Swim Workout:

Warm-Up:

  • 200 yards freestyle swim (easy pace)

  • 4 x 50 yards kick with a kickboard (hard effort, 15 seconds rest in between each 50)

  • 4 x 50 yards swim (build each 50, 15 seconds rest in between each 50)

Main Set:

  • 8 x 25 yards freestyle sprint (max effort, 15 seconds rest in between each 25)

  • 4 x 75 yards freestyle swim (max effort, 30 seconds rest in between each 75)

  • 4 x 25 yards butterfly sprint (max effort, 15 seconds rest in between each 25)

Cool Down:

  • 200 yards freestyle swim (easy pace)

Mid-Distance Swim Workout:

Warm-Up:

  • 200 yards freestyle swim (easy pace)

  • 4 x 50 yards kick with a kickboard (hard effort, 15 seconds rest in between each 50)

  • 4 x 50 yards swim (build each 50, 15 seconds rest in between each 50)

Main Set:

  • 2 x (4 x 100 yards freestyle swim) (first set: moderate pace, second set: hard effort, 20 seconds rest in between each 100)

  • 4 x 50 yards butterfly swim (hard effort, 20 seconds rest in between each 50)

  • 4 x 75 yards freestyle swim (build each 25, 20 seconds rest in between each 75)

Cool Down:

  • 200 yards freestyle swim (easy pace)

Distance Swim Workout:

Warm-Up:

  • 400 yards freestyle swim (easy pace)

  • 4 x 50 yards kick with a kickboard (hard effort, 15 seconds rest in between each 50)

  • 4 x 50 yards swim (build each 50, 15 seconds rest in between each 50)

Main Set:

  • 4 x 200 yards freestyle swim (moderate pace, 30 seconds rest in between each 200)

  • 4 x 100 yards freestyle swim (hard effort, 20 seconds rest in between each 100)

  • 2 x 300 yards freestyle swim (moderate pace, 30 seconds rest in between each 300)

Cool Down:

  • 200 yards freestyle swim (easy pace)

Note: These swim workouts are designed for advanced swimmers who have already developed a strong foundation in swimming technique and endurance. It's important to adjust the workout based on each swimmer's individual needs and ability levels. As always, proper warm-up and cool down are essential to prevent injury and promote recovery.


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