Swim | Bike | Run | Mental | Nutrition | Other | Wes Stories

Sample Swim Workout Ideas - intervals must be adjusted

• 9 X 100 swim, kick, IM with 15 seconds rest after each
• 8 X 50 stroke drill with 10 seconds rest

• 2 X (5 X 200) rest approx. 30 seconds after each 200
• 200 easy
• 50 fast, 150 easy
• 100 fast, 100 easy
• 150 fast, 50 easy
• 200 fast
• 200 cool down

• 10 X 75 kick, odds swim, evens kick

• 600 free, 50 fast 50 easy
• 400 IM by 100's continuous
• 500 free, 100 fast, 100 easy, 100 fast, 100 easy, 100 fast
• 200 IM by 50's continuous
• 200 free 25 fast, 25 easy
• 100 IM
• 6 X 25 all-out with minimum 20 seconds rest.
• 200 cool down

• Warm up 400 every 4th length Stroke Drill
• Kick 5:00 fartlek, fast - slow for a variety of seconds

• 3 X 400 with 30 seconds rest at AT pace
• 4 X 25 Sprint on 1:00
• 3 X 300 with 30 sec. rest at AT pace
• 4 X 50 Sprint on 1:30
• 3 X 200 with 30 sec rest at AT pace
• 4 X 75 Sprint on 2:00
• Easy 200 stroke
• 3 X 100 drill, fist down (don't cross midline), breathe every stroke coming back (rotation)

• 300 choice of stroke and drill
• 1 X 100 free
• 2 X 200 free
• 3 X 300 free
• 4 X 400 free
• 5 X 300 free
• 6 X 200 free
• 7 X 100 free

• 3 x 100 1:30
• 3 x 100 1:30
• 3 x 100 1:25
• 3 x 100 1:20
• 4 x 125 (1650 Race Pace) 2:10
• 4 x 100 (800 Race Pace) 1:45
• 4 x 75 (400 Race Pace) 1:15
• 4 x 50 (200 Race Pace) 1:00

More Workouts...

Page 1 | 2 | 3