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Sample Swim Workout Ideas - intervals must be adjusted

Warm Up:

  • 1 x 500
  • 6 x 100
  • 8 x 50 (1500)
  • Main Set: (Repeat x3)
  • 1 x 250 4:00
  • 1 x 175 3:00
  • 1 x 100 (1500) 2:00

Warm Down:

  • 1 x 600 Pull
  • 6 x 100 Pull

Total Distance: 4500 METERS

 

Warm Up:

  • 1 x 250
  • 8 x 50 (25 kick / 25 swim) :50
  • 8 x 100 (50 stroke / 50 free) 1:50

Main Set: (Repeat x4)

  • 1 x 25 :30
  • 1 x 350 (1st 100 Fast) 5:00

Warm Down:

  • Easy Free / Easy Pull

Total Distance: (SPRINT SET) 4500 METERS

 

Main Set:

  • 7 x 100 1:20
  • 4 x 25 :30
  • 7 x 100 1:30
  • 4 x 25 :30
  • 7 x 100 1:40
  • 4 x 25 :30
SPRINT SET: Total Distance 3000 METERS

 

Main Set

  • 5 x 100 (Free) 1:30 (arrive on 1:15)
  • 4 x 25 (Recovery) :30
  • 5 x 100 (Free) 1:25 (arrive on 1:15)
  • 4 x 25 (Recovery) :30
  • 5 x 100 (25back, 75 free) 1:30 (arrive on 1:20)
  • 4 x 25 (Recovery) :30

Total Distance: 3200 METERS

 

Warm Up:

  • 6 x 50 1:00
Main Set:
  • 6 x 150 2:15
  • 1 x 150 2:15
  • 4 x 75 1:15
  • 1 x 150 2:15
  • 3 x 75 1:15
  • 1 x 150 2:15
  • 2 x 75 1:15
  • 1 x 150 2:15
  • 1 x 75 1:15
Total Distance: 4000 METERS

 

 

Main Set:

  • 1 x 700 (65% HR)
  • 2 x 350 (80% HR)
  • 1 x 500 (65% HR)
  • 2 x 250 (80% HR)
  • 1 x 350 (65% HR)
  • 2 x 175 (85% HR)
  • 1 x 200 (85% HR)
  • 2 x 100 (All Out)
  • 12 x 50
  • 1 x 500 Pull

 

SPRINT SET Total Distance: 4000 METERS
  • 9 x100 Coaches Interval
  • 3 x 100 1:30
  • 3 x 50 1:00
  • 3 x 100 1:30
  • 3 x 50 1:00
  • 3 x 100 1:30
  • 3 x 50 1:00
  • 9 x 50 1:00
  • Pull 1300

End

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© Wes Hobson Performance Inc.