Advanced Workout

Warm Up

  • 2x: 100m Choice Swim
  • 100m Pull (with pull buoy between legs)
  • 100m Kick with flutter board
Main Set
  • 16x25m front crawl, try to keep the same time with every length @ 5 sec rest
  • 8x50m choice stroke, power in to the wall with fast turns @ 10 sec rest
  • 4x100m Individual Medley (Butterfly, Backstroke, Breaststroke, Front crawl) or choice @ 10 sec rest
  • 2x200m 50 breaststroke/50 backstroke @ 15 sec rest between the 200’s
  • 400m Choice/IM (Individual Medley)

Cool Down

  • 200m easy Choice

Total =2800 m

Intermediate Workout

Warm Up

  • 100 Choice Swim
  • 100 Pull (with pull buoy between legs)
  • 100 Kick with flutter board
Main Set
  • 8x25m front crawl, count the # of pulls and try to do the same for every length @ 5 sec rest
  • 4x50m choice stroke, power in to the wall with fast turns @ 10 sec rest
  • 4x100m Individual Medley (Butterfly, Backstroke, Breaststroke, Freestyle) or choice @ 10 sec rest
  • 2x200m 50 breaststroke/50 backstroke @ 15 sec rest between the 200’s
Cool Down
  • 200m easy Choice

Total =1700 m

Beginner Workout

Warm Up

  • 50m Choice Swim
  • 50m Pull (with pull buoy between legs)
  • 50m Kick with flutter board
Main Set
  • 4x25m front crawl, count the # of pulls and try to do the same for every length @ 5 sec rest
  • 4x50m choice stroke, power in to the wall with fast turns @ 10 sec rest
  • 100m choice continuous swim
  • 2x50m: 25 breaststroke/25 backstroke
  • 2x25m flutter kick on front with flutter board

Cool Down

  • 100m easy Choice

Total = 800m