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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