The Quickie (Sprint Workout)
Warmup: 500 Freestyle
Main Set:
- 8x50 - Slow/medium pace (1 minute interval)
- 8x50 - Medium/fast (1 minute interval)
- 8x100 - Freestyle (descending)
- 8x100 - 75 fast, rest 10 seconds, then 25 sprint
- 8x50 - 25 medium, rest 10 seconds, 25 sprint (1:10 interval)
Cool Down: 300 Freestyle
Total Yards: 3200
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Go Long (Distance Workout)
Warmup: 200 Freestyle (Stretch it out. Warm up your legs and your pull.)
Main Set:
- 10 x 400
- First five 400's are freestyle (descending).
- The last five 400's alternate between pull and kick per 400. (Kick with board and fins. For pull, use a pull-buoy and paddles.)
Cool Down: 300 Freestyle
Total Yards: 4500
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Break It Up (Interval Workout)
Warmup: 5 x 200 - 50 drill, 100 swim, 50 drill
Main Set:
- 3 x 400
- First 400: 100 build, 200 fast, 100 medium
- Second 400: 100 slow, 50 fast, 50 slow, 50 fast, 100 slow
- Third 400: 200 build, 100 fast, 100 slow
- 2 x 200
- First 200: Pull (100 stroke, 100 freestyle)
- Second 200: Kick (100 stroke, 100 freestyle)
Cool Down: 400 Freestyle
Total Yards: 3000
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