Example Workouts

Tuesday – Distance Program

Warm Up
300 Swim

Main Set

1 x 500 swim
1 x 500 pull
1 x 500 swim with fins
1 x 500 kick with fins

Warm Down

200 drills
100 swim

Wednesday – Fartlek Program

Warm Up

300 kick with fins
200 swim
200 drills

Main Set

500 fartlek – 50 fast / 50 easy
500 fartlek – 25 fast / 25 easy
500 fartlek kick – 25 fast / 25 easy (with fins)

Warm Down

300 easy swim
200 easy kick (with or without fins, your choice)

Thursday – Stroke Technique Program

Warm Up

500 swim
300 kick with fins
200 drills

Main Set

10 x 100 with 1:00min rest between each 100.
Done as: 1 & 2 normal number of strokes
3 & 4 minus one stroke per 25
5 & 6 minus two strokes per 25
7 & 8 minus three strokes per 25
9 & 10 minus one stroke per 25

Warm Down

500 swim with fins
300 kick with fins

Friday – Speed Program

Warm Up

500 swim
300 kick with fins
200 drills

Main Set

10 x 25 fast on 1:00min
200 easy swim
10 x 25 fast on 1:00min

Warm Down

500 swim
300 kick with fins
200 drills