Workout #8

A short one for today. This is a perfect one for building some higher heart rate efforts while sustaining it. Really check your effort output for each round. The last three rounds should be an all out effort. 

Warm-up

300 choice (mix this up with kick, pull, drills, swimming - just keep moving)

Main

18x50s Free

1x50 rest less then 10 seconds (70% effort)
2x50 rest 15 seconds

2 x (1x50 rest for 5 seconds (80% effort) | 2x50s rest for 15 seconds)
3 x (1x50 rest for 5 seconds (100% effort) | 2x50s rest for 15 seconds)  

Warm-down

200 easy

Workout #6

This workout is for more advanced swimmers. It challenges your cardio capacity through the negative split work, followed quickly by the IM work. Push through and attack each lap.

Warm-up

8x25s kick with board @:10 seconds rest
4x25s pull

Main

4x100s negative split (rest for :10seconds @ the 50, then rest for :30seconds after the 100)
3x75s (odd: Fly, Back, Breast | even: Back, Breast, Free) @:15seconds
2x50s sprint kick @:10seconds rest
200 Sprint Freestyle or IM

Warm-down

5x25s Freestyle

Workout #4

Focusing on efficient strokes will help you reduce the amount of effort it takes to get from one end of the pool to the other. Use the distance per stroke (DPS) laps to get your stroke count down as low as you can. Aim for under 15 strokes for beginners, less than 10 for more advanced swimmers.

Warm-up

4x25s Freestyle
4x25s kick @:20 seconds rest

Main

6x25s DPS Freestyle @:20 seconds rest
(try to reduce your stroke count on each lap)


4x25s Sprint @:30 seconds rest
(as fast as you can go while maintaining stroke technique, reduce time by 2 seconds on each lap)
 

Warmdown

2x25s easy cool down.

Workout #3

Increasing your leg strength will help you build stability in your stroke. It will also help improve body position. Remember to kick with your whole leg. You can generate significantly more power from your hips than you can from kicking from your knees.  

Warmup

4x50's Freestyle @:20seconds rest
8x50's Kick with board (focus on straight legs, power from the hips) @:20seconds rest

Main

5x25 Freestyle @:10 seconds rest
4x50 25 Single arm Freestyle / 25 Full Stroke Freestyle   @:20 seconds rest
3x100  Kick with a board @:30 seconds rest
2x150  Freestyle pull @:45 seconds rest
1x200  Full stroke Freestyle @1:00 seconds rest 

Warmdown

200 easy choice

Workout #2

This workout requires a significant amount of sculling work. The goal is to develop excellent feel for the water. Practice changing your sculling position. If you need tips on additional sculling positions, please read our post on building strength through sculling.

Warmup

200 warm up
50 sculling 100 25 drag/25 FC 150 50 fist/50FC/50 kick
50 sculling 100 25 drag/25 FC
50 sculling

Main

R1 - choice of stroke. Take 15 seconds rest after each

100 150 200
100 150

R1 - Use pull buoy. Rest 10 seconds after each

50 breathing every 3
100 breathing every 5
150 breathing every 3,5

Warmdown

200 easy

Workout #1

This workout requires knowledge of the 4 main strokes of swimming, Butterfly, Backstroke, Breaststroke, Freestyle. You can substitute the IM work for a stroke you are comfortable with like Freestyle. You will also need access to a pair of fins. Again if you can't access fins, try the kick without.

Warmup

200 warmup

Main

4*100 IM
4*25 as 12.5 max as 12.5 easy
8*50 as 25 sculling + 25 drills
9*50 butterfly kick on the back with fins
150 easy

Warmdown

6*50 cool down