Athlete Approved is reader supported. If you make a purchase through our links, we earn an affiliate commission, at no extra cost to you. We highly recommend all products and only promote items that are Athlete Approved.
If you are a swimmer looking for an excellent workout, then your search is over. Coach Roman Willets shares one hundred Athlete Approved swimming workouts.
These swim practices are geared towards casual fitness swimmers, masters swimmers, age group swimmers, triathletes, and anyone looking for a great workout. These swim sets range between 2,500 – 3,000 yards.
Adjust the intervals on these swim sets as needed to fit your individual level. You can also complete these in pools that are 25 or 50 meters.
Here are a few bullet points to guide you through 100 Swim Workouts:
- Spiciness Scale: Each swimming workout is rated on a scale of 1 to 5 peppers. 1 pepper signifies an easy, recovery workout. 5 Peppers signifies an extremely difficult workout. The average across our 100 swim workouts ranges between 3.5 to 5.0. We did not offer and 1 or 2 pepper workouts through the book: This was intentional. If you’ve made it all the way to the pool, we might as well get some good work in!
- Easy: This is a relaxed effort, typically following a more difficult swim. Swimmers can assume any warm up or cool down is swum with an “easy” effort unless otherwise noted.
- Moderate: 70-75% effort. This is a higher effort than easy swimming, but still could be held for up to 60 minutes or more.
- Hard: 80-85% effort. This is a step up from moderate effort. Swimming at a “hard” effort is still paced. It can be maintained for several hundred yards at a time.
- Fast: 90-95% effort. Nearly a maximum effort. “Fast” swimming will be seen general in repetitions of 1-2 within a workout, following up with one of the lighter efforts listed above. This is an un-paced effort.
- Fast!: 100% effort. This is not an effort you’ll see on every workout. When you do, it will only be asked for 1 repetition.
- S.K.I.P.S.: Specific order of 100s, typically seen in warm up. S = Swim Choice, K = Kick Choice, I = IM, P = Pull, S= Swim Stroke.
- FRIM: Variation of an “IM” called Freestyle IM. The order of strokes here is Free-Back-Breast-Free.
- BBF: B =Back B = Breast F = Free.
- DAB: Double Arm Backstroke.
Swimming Workout One: It’s All Downhill From Here
SPICINESS RATING: 3.5
YARDARGE TOTAL: 2,500
WARM UP
300 Choice Swim – 200 Pull – 100 Kick
600
MAIN
250 Free w/ Fins – Moderate @ 3:45
5 x 50 – Build each 50 to a Fast Finish @ :50
200 Pull – Moderate @ 3:00
4 x 50 – Hard @ :55
150 Choice Swim w/Fins @ 2:15
3 x 50 1- Moderate 1-Hard 1-Fast @ 1:00
100 Pull – Easy @ 1:30
2 x 50 – Fast! @ 1:15
1400/2000
COOL DOWN
5 x 100
- 1+2 = Pull Easy
- 3 = Kick Easy
- 4+5 = Swim Easy Choice
500/2500
Swimming Workout Two: MAKE GOOD DECISIONS
SPICINESS RATING 3.0
YARDARGE TOTAL 2,500
WARM UP
500 S.K.I.P.S. (100 Swim + 100 Kick + 100 IM + 100 Pull + 100 Stroke)
500
MAIN
2 x 150 Moderate @ 2:15
4 x 50 – Swimmer’s Choice 2 kick, 2 stroke @ Rest :10
2 x 150 (25 Easy + 100 Hard + 25 Easy) @ 2:20
4 x 50 – Swimmer’s Choice 2 kick, 2 stroke @ Rest :10
2 x 150 (50 Easy + 50 Fast + 50 Easy) @ 2:25
4 x 50 – Swimmer’s Choice 2 kick, 2 stroke @ Rest :10
1 x 150 Fast! @ 2:30
1650/2150
COOL DOWN
200 Easy w/ Fins + 150 Easy Pull + 100 Choice Swim
450/2500
Swimming Workout Three: FOUR ROUNDS OF FUN
SPICINESS RATING: 3.5
YARDARGE TOTAL: 2,500
WARM UP
200 Free + 150 Pull + 100 Kick + 50 Choice
500
MAIN
3 x 100 (25 Fly Hard + 75 Easy Free) @ 1:35
1 x 100 Choice Easy @ 2:00
3 x 100 (50 Back Hard + 75 Moderate Free) @ 1:35
1 x 100 Choice Easy @ 2:00
3 x 100 (50 Breast Hard + 75 Moderate Free) @ 1:35
1 x 100 Choice Easy @ 2:00
3 x 100 (75 Free Fast + 25 Easy Free) @ 1:35
1 x 100 Choice Easy @ 2:00
1600/2100
COOL DOWN
8 x 50 (2 Easy Kick + 2 Easy Swim Choice) @ Rest :10
400/2500
Swimming Workout Four: MILK & COOKIES
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,600
WARM UP
150 Free + 150 Bk/Br/Fr (B.B.F.) + 100 Kick + 100 Pull
500
MAIN
50 Kick Easy + 100 Pull Easy @ 3:00
1 x 100 Hard Free @ 1:20
50 Kick Easy + 100 Pull Easy @ 3:00
2 x 100 Hard Free @ 1:25
50 Kick Easy + 100 Pull Easy @ 3:00
3 x 100 Hard Free @ 1:30
50 Kick Easy + 100 Pull Easy @ 3:00
4 x 100 Hard Free @ 1:35
100 Easy Stroke @ 2:00
1700/2200
COOL DOWN
400 (100 Stroke + 100 Kick + 100 Stroke + 100 Free)
400/2600
Swimming Workout Five: A LITTLE BIT OF THIS, A LITTLE BIT OF THAT
SPICINESS RATING 4.5
YARDARGE TOTAL 3,000
WARM UP
100 Swim + 2 x 50 Kick + 100 Pull + 2 x 50 Stroke
400
MAIN
300 (100 Free + 100 IM + 100 Free) @ 5:30
2 x 150 B.B.F. 1- Moderate, 1- Hard @ 2:00
300 Pull Moderate @ 5:00
3 x 100 Fr-IM All Moderate @ 1:40
300 (100 Free + 100 IM + 100 Free) @ 5:30
4 x 75- (50 IM Order + 25 Free) @ 1:20
300 Pull Moderate @ 5:00
6 x 50 – 1 Moderate, 1 Fast @ 1:00
- 1+2 = 25 Fly/25 Fr 3+4 = 25 Bk/25 Fr 5+6 = 25 Br/25 Fr
2400/2800
COOL DOWN
100 Easy Choice Swim + 2 x 50 (25 Double Arm Back/25 Breast)
200/3000
Swimming Workout Six: LET’S SEE WHAT’S UNDER THE HOOD
SPICINESS RATING 3.5
YARDARGE TOTAL 2,700
WARM UP
200 Freestyle + 4×50 25 Backstroke/25 Free Style + 100 Easy Pull
500
MAIN
3 Rounds:
2 x 100 Freestyle (50 Moderate / 50 build) @ 1:40
2 x 25 Freestyle – Count Strokes @ :40
- *Focus on Distance Per Stroke
3 Rounds:
1 x 150 Freestyle @ 2:30
- *Holding 1 less stroke per 25 than the 2 x 25 from the previous set
1 x 25 Fly Fast @ :40
1 x 25 Easy Choice @ :40
3 Rounds:
50 Kick 1:15
100 Freestyle Descend 1-3 @ 1:45
2 x 25 1- Double Arm Bk 1- EZ Free @ :40
1950/2450
COOL DOWN
100 Easy Pull
6 x 25 1- Breaststroke 1- Easy Free Rest :20 Between Each
250/2700
Swimming Workout Seven: THE BEEF WELLINGTON
SPICINESS RATING: 4.5
YARDARGE TOTAL: 2600
WARM UP
150 Freestyle + 150 Pull + 100 Kick + 100 IM
500
MAIN
6 x 100 Odds = Easy, Evens Descend 1-3 @ 1:40
100 Easy Pull @ 2:00
8 x 50 Odds = Easy, Evens Descend 1-4 @ :55
100 Easy Kick @ 3:00
6 x 50 Descend 1-3 + HOLD @ 1:00
100 Easy Pull + 50 Easy Kick @ 4:00
8 x 25 Descend 1-4 + HOLD @ :35
50 Easy Double Arm Back @ 2:00
1900/2400
COOL DOWN
100 Easy Pull
4 x 25 1- Breaststroke 1- Easy Free @ Rest :20 Between Each
200/2600
Swimming Workout Eight: THE SPICE OF LIFE
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,600
WARM UP
150 Free Swim + 150 B.B.F. (25 Kick/25 Swim) + 150 Pull
450
MAIN
200 Pull Easy @ 3:00
8 x 25 2 Each Stroke, IM Order @ :40
1 Moderate, 1 Fast
200 (150 Pull Easy + 50 Kick on Back) @ 3:30
4 x 50 1 Each Stroke, IM Order – Hard @ :55
200 (100 Pull Easy + 100 Kick Choice) @ 4:00
2 x 100 1, Fr-IM 1, IM – Both Hard @ 1:40
200 (50 Pull Easy + 150 Kick Choice with Fins) @ 4:30
200 IM Fast @ 3:30
50 Double Arm Back Easy
1650/2100
COOL DOWN
2 Rounds – Rest :10 Between Each
50 Easy Stroke
50 Kick
150 Pull Easy
500/2600
Swimming Workout Nine: IT ONLY GETS HARDER FROM HERE
SPICINESS RATING: 4.0
YARDARGE TOTAL: 2,850
WARM UP
200 Free + 4 x 25 Kick + 200 Pull + 4 x 25 Choice Stroke
600
MAIN
5 x 5 x 50
*100 Easy Choice Between Each Round on 2:00
Round 1: #1-4 Kick Choice on 1:10 #5 Fast Free @ 1:00
Round 2: #1-3 Moderate Free on :50 #4-5 Fast Stroke @ 1:00
Round 3: #1,2,4 Moderate Free :50 #3, 5 Fast Free @ 1:00
Round 4: #1,3,4 Moderate Free :50 #2, 5 Fast Free @ 1:00
Round 5: #1,3,5 Fast! Free 1:00 #2,4 Easy Free @ 1:00
*Round 5 Fins Optional
1750/2350
COOL DOWN
2 Rounds
150 Pull Easy
4 x 25 2- Easy Choice 2- Double Arm Back
500/2850
Swimming Workout Ten: IT’S A PYRAMID, BUT NOT A PYRAMID SCHEME
SPICINESS RATING: 3.5
YARDARGE TOTAL: 2,600
WARM UP
300 Free Swim Every 4th 25 Double Arm Backstroke, 200 Pull, 100 Kick + 4×25 IM Order
700
MAIN
1×100 Moderate Free + 2×25 Easy Choice @ 1:30/:40
2×100 1- Moderate,1- Hard Free + 4×25 Easy Choice @ 1:30/:40
3×100 1- Moderate, 1- Hard, 1- Fast Free + 300 Easy Choice @ 1:35/6:00
2×100 1- Moderate, 1 Fast Free + 4×25 Easy Choice @ 1:40/:40
1×100 1- Fast! Free + 2×25 Easy Choice @ 1:40/:40
1500/2200
COOL DOWN
8 x 50 2- Kick Easy, 1 Easy Stroke, 1 Easy Free
400/2600
Swimming Workout Eleven: ONE FOR THE MONEY, TWO FOR THE SHOW
SPICINESS RATING: 4.0
YARDARGE TOTAL: 2,650
WARM UP
200 Freestyle + 3 x 50 Kick + 200 Pull
550
MAIN
2 Rounds:
4 x 25 15m Descend 1-4 to Hard 10m Easy @ :35
200 Steady Rhythm, Strong Kick @ 3:15
50 Easy Choice @ 1:00
2 Rounds:
2 x 50 Freestyle #2 Faster than #1 @ :50
150 – 2nd 100 Faster than 1:20 @ 2:20
50 Easy Choice @ 1:00
2 Rounds:
1 x 75 Freestyle with 3 Dolphin Kicks off the wall @ 1:15
1 x 25 Fly @ :45
1 x 100 Round 1= Hard, Round 2=Fast! @ 1:45
100 Easy Choice @ 2:30
1900/2450
COOL DOWN
4 x 50 1 easy kick, 1 (25 Double arm back, 25 free)
200/2650
Swimming Workout Twelve: BUTTERFLY BOOKEND
SPICINESS RATING: 4.0
YARDARGE TOTAL: 2,650
WARM UP
300 Choice Swim – 200 Pull – 100 Kick
600
MAIN
4×50 1- Free, 1- Fly Moderate @ 1:00
100 IM Hard @ 1:45
150 Free Moderate @ 2:15
200 IM Hard @ 3:30
250 Free Moderate @ 3:45
200 IM Hard @ 3:30
150 Free Moderate @ 2:15
100 IM Hard @ 1:45
4×50 1- Free Moderate, 1 Fly Fast @ 1:00
1550/2150
COOL DOWN
8 x 25 2 Free, 2 Kick Easy
4 x 50 Pull
100 Easy Swim
500/2650
Swimming Workout Thirteen: WE HAVE MORE FUN THAN PEOPLE
SPICINESS RATING: 3.0
YARDARGE TOTAL: 2,500
WARM UP
500 S.K.I.P.S. (100 Swim + 100 Kick + 100 IM + 100 Pull + 100 Stroke)
500
MAIN
5 x 50 (25 Hard/25 Easy) Free @ :50
2 x 100 Pull Moderate @ 1:30
1 x 50 Easy Choice @ 1:00
4 x 50 (25 Hard/25 Easy) Breast @ :55
2 x 100 Kick Moderate @ 2:00
1 x 50 Easy Choice @ 1:00
3 x 50 (25 Hard/25 Easy) Backstroke @ :50
2 x 100 Pull Moderate @ 1:30
1 x 50 Easy Choice @ 1:00
2 x 50 (25 Hard/25 Easy) Fly @ 1:00
2 x 100 Kick Hard @ 2:00
1 x 50 Easy @ 1:00
1700/2200
COOL DOWN
W/ Choice Equipment
150 (100 Free + 50 Breast)
100 (50 Free + 50 Back)
50 Double Arm Backstroke
300/2500
Swimming Workout Fourteen: I LIKE A PATTERN AS MUCH AS THE NEXT GUY
SPICINESS RATING 3.0
YARDARGE TOTAL 2,700
WARM UP
150 Free + 150 Bk/Br/Fr (B.B.F.) + 100 Kick + 100 Pull
500
MAIN
1 x 250 Moderate Free
4 x 50 2- Kick Choice 2-Swim Choice
1 x 250 (25 Easy + 200 Hard + 25 Easy)
4 x 50 2- Stroke 2-Double Arm Back
1 x 250 (50 Easy + 150 Fast + 50 Easy)
4 x 50 2- Kick 2- Swim Choice
1 x 250 (75 Easy + 100 Fast! + 75 Easy)
4 x 50 2- Stroke 2- Double Arm Back
1800/2300
COOL DOWN
4x 100 Any Order- Easy
1-Pull, 1 Fr-IM, 1 Kick, 1 Free
400/2700
Swimming Workout Fifteen: THE DESCENT 1.0
SPICINESS RATING: 3.5
YARDARGE TOTAL: 2,500
WARM UP
200 Swim + 2 x 50 Kick + 200 Pull + 2 x 50 Stroke
600
MAIN
150 (100 Moderate Free + 50 Hard Kick) @ 3:00
4 x 75 (25 Fly Hard + 50 Free Descend 1-4) @ 1:20
150 (100 Moderate Free + 50 Hard Kick @ 2:55
3 x 100 (25 Build Free + 50 Back Hard + 25 Easy Free) @ 1:40
100 (50 Moderate Free + 50 Hard Kick) @ 1:50
3 x 100 (50 Build Free + 50 Breast Descend 1-3) @ 1:45
100 (50 Moderate Free + 50 Hard Kick @ 1:45
4 x 50 Descend 1-4 (#4 Fast!) @ :50
1600/2200
COOL DOWN
300 Free – Every 4th 25 Stroke Easy
300/2500
Swimming Workout Sixteen: THE DESCENT 1.2
SPICINESS RATING 4.0
YARDARGE TOTAL 2,500
WARM UP
200 Swim + 2 x 50 Kick + 200 Pull + 2 x 50 Stroke
600
MAIN
5 x 50 (25 Stroke Choice Moderate/25 Easy Free) @ 1:00
200 IM Hard @ 3:00
100 Easy Choice @ 2:00
4 x 50 (25 Stroke Choice Hard/25 Easy Free) @ 1:00
150 (50 Bk/50 Br/50 Fr) @ 2:30
100 Easy Choice @ 2:00
3 x 50 (25 Stroke Choice Fast/25 Easy Free) @ 1:00
100 IM Hard @ 2:00
100 Easy Choice @ 2:00
2 x 50 #1 Stroke Moderate, #2 Stroke Fast! (Choice) @ 1:00
100 Easy Choice @ 2:00
1550/2150
COOL DOWN
7 x 50 1:00
Odds = (25 Double Arm Back/25 Free)
Evens = Easy Kick Choice
350/2500
Swimming Workout Seventeen: LACE UP THOSE NIKE’S
SPICINESS RATING 3.5
YARDARGE TOTAL 2,500
WARM UP
200 Freestyle + 4×50 25 Backstroke/25 Free Style + 100 Easy Pull
500
MAIN
4 x 25 Free (15 yards Hard/10 yards easy) @ :40
2 x 200 Free (50 Easy + 100 Hard + 50 Easy) @ 2:50
2 x 100 Easy (1 Pull, 1 Swim)
2 x 200 Free (25 Easy + 150 Hard + 25 Easy) @ 2:50
2 x 100 Easy (1 Pull, 1 Swim)
2 x 100 #1 (25 Hard/25 Easy) #2 Fast @ 1:45
2 x 100 Easy (1 Pull, 1 Swim)
1700/2200
COOL DOWN
4 x 25 Non Free Choice Easy @ :45
1 x 150 (50 Swim Choice/50 Kick on Back/50 Swim Choice @ 2:45
2 x 25 Smooth Free @ :45
300/2500
Swimming Workout Eighteen: THAT’S A SPICY MEATBALL
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,600
WARM UP
150 Free Swim + 150 B.B.F. (25 Kick/25 Swim) + 150 Pull + 2 x 50 Kick
550
MAIN
5 x 100 @ 1:40
- 1st 50 (Descend 1-3 to Hard + Hold Effort on #4,5)
- 2nd 50 Easy
4 x 25 Easy Kick @ :45
5 x 100 1:40
- 1st, 4th 25 Easy
- Middle 50 (Descend 1-3 to Hard + Hold Effort on #4,5)
4 x 50 Easy (2 Kick, 2 Swim Choice) @ 1:10
3 x 100 1:50
- 1st 50 Build
- 2nd 50 Fast
4 x 25 Easy Swim Choice @ :45
1700/2250
COOL DOWN
300 Pull – Every 4th 25 Swim with 1 Breath only
50 Easy Swim
350/2600
Swimming Workout Nineteen: MOUNT EVEREST
SPICINESS RATING 4.5
YARDARGE TOTAL 2,700
WARM UP
200 Free – 200 Pull – 100 Kick
500
MAIN
*Base interval of Round 1: 1:40/100 yards
*Base interval of Round 2: 1:30/100 yards
* Base Interval of Round 3: 1:20/100 yards
Round 1
100 Free Moderate @ 1:40
150 Free Moderate @ 2:30
200 Free Moderate @ 3:20
<Rest Extra :30>
Round 2
250 Free Moderate @ 3:45
300 Free Hard @ 4:30
300 Free Hard @ 4:30
250 Free Moderate @ 3:45
<Rest Extra :30>
Round 3
200 Free Hard @ 2:40
150 Free Fast @ 2:00
100 Free Fast @ 1:20
2000/2500
COOL DOWN
4 x 25 Easy Non Free + 100 Easy Swim
200/2700
Swimming Workout Twenty: ONE MORE GIFT UNDER THE TREE
SPICINESS RATING 4.0
YARDARGE TOTAL 2,500
WARM UP
200 Freestyle, 200 Pull, 100 Kick
500
MAIN
Round 1
3 x 150 Descend 1-3 @ 2:15
*To Hard Effort
150 Easy Pull 3:00
Round 2
3 x 100 Descend 1-3 @ 1:30
*To Hard Effort
100 Easy Choice 2:00
Round 3
4 x 75 Descend 1-4 @ 1:15
*To Fast Effort
100 Easy Choice 2:00
Round 4
4 x 50 Descend 1-4 @ :50
*To Fast Effort
100 Easy Choice
1700/2200
COOL DOWN
12 x 25 Easy @ :45
Repeat 1 Kick on Back, 2 Non Free Choice, 1 Free w 2/Breaths
300/2500
Swimming Workout Twenty-One: REV UP THOSE ENGINES
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,600
WARM UP
200 Free + 4 x 25 Kick + 200 Pull + 4 x 25 Choice Stroke
600
MAIN
4 x 100 Free (25 Fast/75 Easy) @ 1:45
50 Kick Hard @ 1:00
100 Easy Choice @ 2:00
3 x 100 Free (50 Fast/50 Easy) @ 1:50
50 Kick Hard @ 1:00
100 Easy Choice @ 2:00
2 x 100 (75 Fast/25 Easy) @ 1:55
50 Kick Hard @ 1:00
100 Easy Choice @ 2:00
1 x 100 Fast! @ 2:00
50 Kick Hard @ 1:00
100 Easy Choice @ 2:00
1600/2200
COOL DOWN
8 x 25 1 Kick on Back Easy, 1 Swim Choice Easy + 200 Pull Easy
400/2600
Swimming Workout Twenty-Two: ROUTE 66
SPICINESS RATING 4.0
YARDARGE TOTAL 2,600
WARM UP
300 Free Swim Every 4th 25 Double Arm Backstroke, 200 Pull, 100 Kick + 4×25 IM Order
700
MAIN
50 Kick on Back @ 1:00
150 Pull Easy @ 2:15
2 x 100 – 1 Hard, 1 EZ @ 1:30
50 Kick Choice @ 1:00
150 Pull Hard @ 2:15
2 x 100 1- Build, 1 Hard @ 1:30
50 Kick on Back @ 1:00
150 Pull Easy @ 2:15
2 x 100 1- Hard, 1 Fast @ 1:30
50 Kick Choice @ 1:00
150 Pull Hard @ 2:15
2 x 100 Both Fast @ 1:30
50 Kick on Back @ 1:00
150 Pull Easy @ 2:15
1800/2500
COOL DOWN
4 x 25 Choice Swim Easy
100/2600
Swimming Workout Twenty-Three: MEDIUM LENGTH & SWEET
SPICINESS RATING 4.0
YARDARGE TOTAL 2,700
WARM UP
2 x 300
- #1 = 4x (50 Free + 25 Double Arm Backstroke)
- #2 = Pull Breathe every 3 – 5 – 3 – 7 x 75
600
MAIN
2 x 250 Choice Swim (Odds 50s Hard/ Evens 50s Moderate) @ 3:45
4 x 150 Descend 1 – 4 to Fast Effort @ 2:15
100 Easy @ 2:00
3 x 50 Choice Build Each to Fast @ :45
1 x 50 Easy @ 1:00
3 x 50 Choice (25 Fast/25 Easy) @ :45
1 x 50 Easy @ 1:00
3 x 50 Choice ALL FAST @ :45
1 x 50 Easy @ 1:00
1800/2400
COOL DOWN
3 x 100 Easy – 1 Kick, 1 Pull, 1 Swim
300/2700
Swimming Workout Twenty-Four: MAKE SURE YOU STAY FOR THE ENDING
SPICINESS RATING: 3.5
YARDARGE TOTAL: 2,500
WARM UP
200 Freestyle + 3 x 50 Kick + 200 Pull
550
MAIN
8 x 25 2 Each, IM Order @ :40
- #1 Moderate, #2 Fast
200 (50 Easy Free + 100 IM Hard + 50 Easy Free) @ 3:30
4 x 50 IM Order Hard @ 1:00
200 (50 Easy Free + 100 IM Hard + 50 Easy Free) @ 3:30
2 x 100 IM @ 1:50
- #1 Moderate, #2 Fast
200 (50 Easy Free + 100 IM Hard + 50 Easy Free) @ 3:30
200 IM Fast @ 4:00
200 Pull Easy @ 3:30
1600/2150
COOL DOWN
300 Free (Every 4th 25 Double Arm Back) + 50 Easy Kick
350/2500
Swimming Workout Twenty-Five: CEASAR SALAD
SPICINESS RATING 3.0
YARDARGE TOTAL: 2,600
WARM UP
500 S.K.I.P.S. (100 Swim + 100 Kick + 100 IM + 100 Pull + 100 Stroke)
500
MAIN
3 Rounds
(100 Descend to Fast Non Free Choice + 100 Easy Free) @ 3:30
4 x 25 Kick Easy + 100 Pull Easy
3 Rounds
(75 Descend to Fast Non Free Choice + 75 Easy Free) @ 2:30
4 x 25 Kick Easy + 100 Pull Easy
3 Rounds
(50 Descend to Fast Non Free Choice + 50 Easy Free) @ 1:45
1550/2050
COOL DOWN
200 Pull Easy + 100 Kick Easy
5 x 50 @ :55 (1 Double Arm Back, 1 Easy Free)
550/2600
Swimming Workout Twenty-Six: THE ART OF SWIMMING DOWNHILL
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,700
WARM UP
200 Free + 4 x 25 Kick + 200 Pull + 4 x 25 Choice Stroke
600
MAIN
5 Rounds of 3 x 100 Freestyle
Between Rounds 1 and 2 – Rest and Extra :30
Between Rounds 3,4,5 Take a 50 Easy 1:00
Round 1: Start at a comfortable Interval (Example- 3×100 1:35 – Moderate)
Round 2: :05 Faster (1:30) –Moderate
Round 3: :05 Faster (1:25) – Hard
Round 4: :05 Faster (1:20) Hard
Round 5: :05 Faster (1:15) Fast
1650/2250
COOL DOWN
200 Easy Pull + 3 x 50 Kick Easy + 100 Easy Swim
450/2700
Swimming Workout Twenty-Seven: THE FANTASTIC FORK IN THE ROAD
SPICINESS RATING: 3.0
YARDARGE TOTAL: 2,500
WARM UP
200 Freestyle + 4×50 Kick Choice + 100 Easy Pull + 200 IM (25 Kick/25 Swim Each 50)
700
MAIN
4 x 25 IM Order (15 yard Fast/ 10 yards easy) @ :45
4 x 50
- #1 Build Free #2+3 = Fly Hard #4 = Easy Free @ 1:00
100 Easy Choice @ 2:00
4 x 50
- #1 Build Free #2+3 = Back Hard #4 = Easy Free 1:00
150 Easy Pull @ 3:00
4 x 50
- #1 Build Free #2+3 = Breast Hard #4 = Easy Free 1:05
100 Easy Choice @ 2:00
4 x 50
- #1 Build Free #2+3 = Free Hard #4 = Easy Free :55
150 Easy Pull @ 3:00
1400/2100
COOL DOWN
4 x 25 Double Arm Backstroke + 300 Free Every 4th 25 Non Free Easy
400/2500
Swimming Workout Twenty-Eight: ONE PART HARD, TWO PARTS EXCITING
SPICINESS RATING 3.5
YARDARGE TOTAL: 2,750
WARM UP
300 Free + 200 Pull + 100 Kick
600
MAIN
4 x (25 IM Order Hard + 100 Easy Choice) @ 1:50
Rest Extra :30
4 x (50 IM Order Hard + 100 Easy Choice) @ 2:50
Rest Extra :60
4 x (100 IM Hard + 100 Easy Choice) @ 3:30
1900/2500
COOL DOWN
4 x 25 Choice Swim Easy + 100 Easy Pull + 50 Easy Swim
250/2750
Swimming Workout Twenty-Nine: BUCKLE UP
SPICINESS RATING 4.5
YARDARGE TOTAL: 2,700
WARM UP
200 Freestyle + 4×50 25 Backstroke/25 Free Style + 100 Easy Pull
500
MAIN
200 Choice Swim Moderate @ 3:00
4 x 25 Fly Fast @ :45
150 Choice Swim Moderate @ 2:30
4 x 25 Back Fast @ :45
100 Choice Swim Easy @ 2:00
4 x 25 Breast Fast @ :45
50 Choice Swim Easy @ 1:00
3 x 50 Free Descend 1-3 to Fast @ 1:00
100 Choice Swim Easy @ 2:00
3 x 50 Breast Descend 1-3 to Fast @ 1:10
150 Choice Swim Easy @ 2:30
3 x 50 Back Descend 1-3 to Fast @ 1:05
200 Choice Swim Easy @ 3:30
4 x 25 Fast Fly @ :45
1800/2300
COOL DOWN
300 Free – Every 4th 25 Double Arm Backstroke + 100 Easy Kick
400/2700
Swimming Workout Thirty: A SWIM IN THE PARK
SPICINESS RATING 3.0
YARDARGE TOTAL: 2500
WARM UP
500 S.K.I.P.S. (100 Swim + 100 Kick + 100 IM + 100 Pull + 100 Stroke)
500
MAIN
4 x 25 (15 yards Hard + 10 yards Easy) @ :40
10 x 50 @ 1:00
- #1-5 25 Descend 1-5 to Fast Choice + 25 Easy
- #6-10 Hard – Same Stoke as 1st 25 (1-5)
200 Easy Pull @ 3:30
100 Easy Kick @ 2:00
4 x 25 (1 Build to Fast, 1 Easy) @ :40
10 x 50 @ 1:00
- Odds = Descend 1 -5 to Fast Choice
- Evens = Easy Free
100 Easy Choice
1600/2100
COOL DOWN
2 x 75 Easy Pull + 2 x 25 Easy Kick + 200 Easy Swim Choice
400/2500
Swimming Workout: Thirty-One: REMEMBER TO EAT YOUR WHEATIES
SPICINESS RATING: 4.5
YARDARGE TOTAL: 2,900
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick
600
MAIN
6 x 50 Free Descend 1-3, 4-6 to Hard Effort @ :50
3 x
100 IM Hard @ 1:45
125 Free Moderate @ 1:45
3 x 25 Easy Choice @ :40
2 x
100 IM Hard @ 1:40
125 Free Moderate @ 1:40
3 x 25 Easy Choice @ :40
1 x 200 Pull Easy @ 4:00
1 x
100 IM Hard @ 1:35
125 Free Moderate @ 1:35
2000/2600
COOL DOWN
3 x 100 (1 Kick – 1 Pull – 1 Swim)
300/2900
Swimming Workout Thirty-Two: MORE IS MORE
SPICINESS RATING 5.0
YARDARGE TOTAL 3000
WARM UP
4 x 75 2- Free, 1 Kick on Back, 1 Stroke
300
MAIN
12 x 50 (3 Rounds Through):
- Round 1 = All Free
- Round 2+3 Hard = Non Free, Easy = Free @ 1:001 x 50 (15 yards Hard/35 yards easy)
- 1 x 50 (25 yards Hard/25 yards easy)
- 1 x 50 (35 yards Hard/15 yards easy)
- 1 x 50 All Easy
3 x 150 Choice (50 Easy + 50 Fast + 50 Easy) @ 2:20
100 Easy Pull + 100 Easy Kick @ Rest :30
3 x 125 Choice (25 Easy + 75 Fast + 25 Easy) @ 1:50
25 Easy Non free + 100 Easy Pull + 100 Easy Kick @ Rest :30
6 x 75 Choice (25 Easy + 25 Fast + 25 Easy) @ 1:15
100 Easy Swim
2400/2700
COOL DOWN
3 x 100 (1 Swim, 1 Pull, 1 Kick Easy)
300/3000
Swimming Workout Thirty-Three: THE MAGIC EIGHT BALL
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,700
WARM UP
200 Freestyle + 3 x 50 Kick + 200 Pull
550
MAIN SET:
2 Rounds of:
- 4 x 25 (1+2 = Moderate Free 3+4 = Hard Fly) :40
- 2 x 50 Back 1 Moderate, 1 Hard 1:05
- 2 x 50 Breast 1 Moderate, 1 Hard 1:10
- 1 x 100 Easy Free 2:00
2 Rounds of:
- 4 x 25 (1+2 = Moderate Free 3+4 = Hard Fly) :40
- 2 x 50 (25 Fly/25 Back) 1 Moderate, 1 Hard 1:00
- 2 x 50 (25 Back/25 Breast) 1 Moderate, 1 Hard 1:05
- 2 x 75 (25 Breast/50 Free) 1 Moderate, 1 Hard 1:30
- 1 x 100 Easy Free 2:00
1900/2450
COOL DOWN:
100 Easy Pull, 50 Easy Kick + 100 Easy Pull
250/2700
Swimming Workout Thirty-Four: DENALI: THE GREAT ONE
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,800
WARM UP
300 Choice Swim + 200 Pull + 100 Kick
600
MAIN
5 x 50 Choice 20 Hard Effort / 30 Easy @ :50
200 Pull Moderate @ 3:15
4 x 25 2 Hard, 2 Easy @ :40
4 x 50 30 Hard Effort / 20 Easy @ 1:00
200 Choice Equipment Moderate @ 3:00
4 x 25 1 Easy, 2 Hard, 1 Easy @ :40
3 x 50 40 Hard Effort / 10 Easy @ 1:00
200 Pull Easy @ 3:15
4 x 25 2 Easy, 2 Fast @ :40
2 x 50 Hard @ 1:00
200 Choice Equipment @ 3:00
4 x 25 3 Fast, 1 Easy @ :40
1900/2500
COOL DOWN
6 x 50 2 Swim, 2 Stroke Choice, 2 Kick
300/2800
Swimming Workout Thirty-Five: THE CARDINAL PANINI
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,700
WARM UP
3 x 100 Free Easy + 4 x 50 Pull Easy + 4 x 25 Kick Easy
600
MAIN
Each Descend = Swimmers Choice of Stroke
4×25 Descend 1-4 to Moderate Effort @ :40
100 Easy @ 2:00
4×50 Descend 1-4 to Hard Effort @ 1:00
100 Easy @ 2:00
4×100 Descend 1-4 to Hard Effort @ 1:45
100 Easy @ 2:00
4×150 Descend 1-4 to Fast Effort @ 2:30
100 Easy @ 2:00
4×25 Descend 1-4 to Fast Effort @ :40
1800/2400
COOL DOWN
3 x 100 1 Kick, 1 Pull, 1 Swim Easy
300/2700
Swimming Workout Thirty-Six: ONE FOR THE KIDS
SPICINESS RATING 3.5
YARDARGE TOTAL: 2,900
WARM UP
10 x 50 2 Swim Choice, 2 Kick Choice
500
MAIN
8 x 50 *All Moderate @ Rest :20 Between Each
- Odd 50s = 25 Double Arm Back/25 Free
- Even 50s = IM Order 25 Kick/25 Swim
200 Easy Pull
4 x 125 Free w/ Choice Equipment (25 Streamline Kick + 100 Moderate) @ 2:00
100 Free Breathe Every 3rd Stroke @ 1:40
75 BBF (25 Back/25 Breast/25 Free) @ 1:40
50 Free Breath Every 3rd Stroke @ 1:00
25 Fly @ 1:00
4 x 125 Free w/ Choice Equipment (25 Streamline Kick + 100 Hard) @ 2:00
100 Free Breath Every 3rd Stroke @ 1:40
75 BBF (25 Back/25 Breast/25 Free) @ 1:40
50 Free Breath Every 3rd Stroke @ 1:00
25 Fly @ 1:00
100 Easy Choice
2200/2700
COOL DOWN
8 x 25 2 Double Arm Back, 2 Free Easy
200/2900
Swimming Workout Thirty-Seven: SNEAKY SETS ARE THE BEST SETS
SPICINESS RATING 3.5
YARDARGE TOTAL: 2,500
WARM UP
200 Freestyle + 3 x 50 Kick + 200 Pull
550
MAIN SET
4 x 25 Choice Stroke @ :40
#1-3 Build to Hard Effort + #4 Easy
3 x 100 FRIM Descend 1-3 to Hard Effort @ 1:50
Complete both 50s in 2:00
- 50 Free Hard
- 50 Easy
Complete both 100s in 4:00
- 100 Fast – Your Choice
- 100 Easy
Complete both 200s in 7:00
- 200 IM Hard
- 200 Easy
Complete both 200s in 7:00
- 200 Free w/ Choice Equipment Fast
- 200 Easy
Complete both 100s in 4:00
- 100 IM Fast
- 100 Easy
1700/2250
COOL DOWN:
100 Easy Pull, 50 Easy Kick + 100 Easy Pull
250/2500
Swimming Workout Thirty-Eight: THE POSSIBLE BURGER
SPICINESS RATING: 3.5
YARDARGE TOTAL: 2,650
WARM UP
500 S.K.I.P.S.
500
MAIN
3 x 100 1 Kick, 1 IM, 1 Free Descend 1-3 to Hard @ 2:00
2 x 100 Choice (75 Hard + 25 Easy) @ 1:45
1 x 100 Free Fast @ 2:00
3 x 100 1 Kick, 1 IM, 1 Free Descend 1-3 to Hard @ 2:00
2 x 75 Choice (50 Hard + 25 Easy) @ 1:15
1 x 75 Free Fast @ 1:15
1 x 75 Choice Easy @ 1:30
3 x 100 1 Kick, 1 IM, 1 Free Descend 1-3 to Hard @ 2:00
2 x 50 Choice (25 Hard + 25 Easy) @ 1:00
1 x 50 Free Fast @ 1:00
1650/2150
COOL DOWN
200 Swim Easy + 200 Pull Easy + 100 Kick Easy
500/2650
Swimming Workout Thirty-Nine: DON’T READ AHEAD, IT’LL RUIN THE SURPRISE
SPICINESS RATING: 3.5
YARDARGE TOTAL: 2,500
WARM UP
300 Choice Swim + 200 Pull + 100 Kick
600
MAIN
4 x 25 Kick Choice @ :45
2 x 150 Pull 1 Easy, 1 Hard @ 2:20
1 x 200 IM Hard @ 3:30
1 x 100 Easy Choice @ 2:00
4 x 25 Kick Choice @ :45
2 x 100 Pull 1 Easy, 1 Hard @ 1:25
2 x 150 B.B.F. Hard @ 2:45
1 x 100 Easy Choice @ 2:00
4 x 25 Kick Choice @ :45
2 x 75 Pull 1 Easy, 1 Hard @ 1:10
3 x 100 IM Descend 1-3 to Hard Effort @ 1:50
1650/2250
COOL DOWN
5 x 50 (1 Choice Swim, 1 Easy Kick on Back)
250/2500
Swimming Workout Forty: HONEY I SHRUNK THE LANE LINES
SPICINESS RATING 3.0
YARDARGE TOTAL: 2,600
WARM UP
300 Choice Swim + 2 x 75 Pull + 3 x 50 Kick
600
MAIN
8 x 50 (25 IM Order, 2 Each Moderate, 25 Easy Free) @ 1:05
200 Easy Pull @ 4:00
400 Free Moderate Every 4th 25 IMO (Stroke 25s = Hard Effort) @ 7:00
300 Free Moderate Every 3rd 25 IMO (Stroke 25s = Hard Effort) @ 5:30
200 Free Moderate Every other 25 IMO (Stroke 25s = Hard Effort) @ 4:00
50 Easy @ 1:30
100 IM Fast @ 2:00
100 Easy
1750/2350
COOL DOWN
5 x 50 (1 Swim, 1 Kick)
250/2600
Swimming Workout Forty-One: POLISH UP THOSE FINS
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,900
WARM UP
200 Free + 100 Kick + 100 Pull
400
MAIN
12 x 25 @ :40
- 1 – 15 yards Hard/10 yards EZ
- 1- 20 yards Hard/5 yards EZ
- 1- 25 yards Hard
- 1- Easy
100 Easy Choice
3 x 100 Free Moderate @ 1:25
2 x 150 Free w/Choice Equipment @ 2:30
- (25 Easy + 100 Hard + 25 Fly)
1 x 250 @ 4:00
- (25 Free + 200 IM + 25 Double Arm Back)
3 x 100 Free Moderate @ 1:25
2 x 125 w/ Choice Equipment @ 2:00
- (100 Free Build + 25 Fly)
1 x 200 RIMO (Reverse IM Order) @ 4:00
4 x 50 Choice Easy @ 1:00
2200/2600
COOL DOWN
1 x 300 (50 Free + 50 Double Arm Back)
300/2900
Swimming Workout Forty-Two: BENCH PRESS A BULLDOZER
SPICINESS RATING 4.5
YARDARGE TOTAL: 2,700
WARM UP
200 Freestyle + 3 x 50 Kick + 200 Pull
550
MAIN SET:
4 Rounds of:
- 4 x 25 IM Order by Round Descend 1-4 :45
- 50 Easy Kick 1:15
- 150 Pull Build 2:30
- 2 x 100 Choice (#1 Fast #2 Easy) 1:45
2000/2550
COOL DOWN:
100 Easy Pull, 50 Easy Kick
150/2700
Swimming Workout Forty-Three: ANTS CAN LIFT 50 TIMES THEIR WEIGHT
SPICINESS RATING: 4.5
YARDARGE TOTAL: 2850
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick
600
MAIN
4 x 125 (50 Easy + 25 Fast IM Order + 50 Easy) @ 2:00
- *Easy = Free
150 Pull Easy @ 2:30
4 x 125 (25 Easy + 75 Hard IM Order + 25 Easy) @ 2:00
- *Easy = Free
3 x 50 Kick Easy @ 1:10
4 x 125 “Double Up IM” Hard @ 2:00
- #1 50 Fly/25 Back/25 Breast/25 Free
- #2 25 Fly/50 Back/25 Breast/25 Free
- #3 25 Fly/25 Back/50 Breast/25 Free
- #4 25 Fly/25 Back/25 Breast/50 Free
150 Pull Easy @ 2:30
1950/2550
COOL DOWN
3 x 100 1-Swim, 1-Kick, 1 Swim
300/2850
Swimming Workout Forty-Four: DIFFICULT TWENTY FIVES
SPICINESS RATING 4.0
YARDARGE TOTAL 2,600
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
4 x 25 Free 15 Hard/10 Easy @ :35
4 x 100 Free (25 Easy + 50 Moderate + 25 Easy) @ 1:40
1 x 100 Easy @ 2:00
4 x 25 20 Hard/5 Easy @ :35
4 x 100 Free (25 Easy + 50 Hard + 25 Easy) @ 1:40
1 x 100 Easy @ 2:00
4 x 25 Hard @ :40
4 x 100 Free w/ Choice Equipment (25 Easy + 50 Fast + 25 Easy) @ 1:40
1700/2300
COOL DOWN
6 x 50 2- Swim, 2- Kick, 2 Swim
300/2600
Swimming Workout Forty-Five: KEEP THE FAST FAST, & THE EASY EASY
SPICINESS RATING 5.0
YARDARGE TOTAL 2,850
WARM UP
1 x 250 2x (4 laps free, 1 lap non – free)
1 x 250 pull Breathe 3/5 by 50
500
MAIN
3×100 1 Pull, 1 IM, 1 Kick Descend 1-3 to Hard @ 2:00
50 Double Arm Back @ 1:00
100 (25 Hard- 75 Easy) @ 1:45
100 (50 Hard- 50 Easy) @ 1:45
100 (75 Hard- 25 Easy) @ 1:45
4×150 (100 Descend 1-4 + 50 Easy) @ 2:45
(Choice Equipment to Finish)
100 (25 Fast- 75 Easy) @ 1:35
100 (50 Fast- 50 Easy) @ 1:35
100 (75 Fast- 25 Easy) @ 1:35
4×150 (100 Hard-50 Easy) @ 2:30
2150/2650
COOL DOWN
8 x 25 1 Non Free, 1 Free Easy
200/2850
Swimming Workout Forty-Six: WHAT GOES UP MUST COME DOWN
SPICINESS RATING 4.0
YARDARGE TOTAL 2700
WARM UP
100 Free-100 Pull-100 Kick- 100 IM- 100 Pull-100 Kick
600
MAIN EVENT
10 x 50s (2 Rounds) @ 1:00
- 1- 12.5 Hard / 37.5 Easy
- 2- 25 Hard / 25 Easy
- 3- 37.5 Hard / 12.5 Easy
- 4- 50 Hard
- 5- 50 Easy + 200 Pull After 10th 50
50 Kick @ rest :10
100 Hard Free @ 1:30
50 Easy Choice @ 1:30
50 Kick @ rest :10
150 Hard Free @ 2:15
50 Easy Choice @ 1:30
50 Kick @ rest :10
200 Hard Free @ 3:00
50 Easy Choice @ 1:30
50 Kick @ rest :10
150 Hard Free @ 2:15
50 Easy Choice @ 1:30
50 Kick @ rest :10
100 Hard Free @ 1:30
1900/2500
COOL DOWN
4 x 50 Easy Choice
200/2700
Swimming Workout Forty-Seven: DON’T GO SWIMMING ALONE
SPICINESS RATING: 3.0
YARDARGE TOTAL: 2,600
WARM UP
100 Free + 100 Pull + 100 Kick + 100 IM + 50 Kick + 150 Pull
600
MAIN SET:
2 x 150 Free @ 2:30
- (25 Easy + 100 Hard + 50 Easy)
4 x 25 IMO Moderate @ :40
1 x 200 Pull Easy
2 x 150 Free @ 2:30
- (75 Easy + 75 Fast)
4 x 25 RIMO Moderate @ :40
1 x 200 Pull Easy
2 x 150 Free @ 2:30
- (50 Easy + 50 Fast + 50 Easy)
4 x 25 Kick 1-Easy 1-Fast @ :50
1 x 200 Pull Easy
1800/2400
COOL DOWN:
100 Easy Kick, 100 Easy Swim
200/2600
Swimming Workout Forty-Eight: THE MIDDLE IS THE BEST PART
SPICINESS RATING 3.5
YARDARGE TOTAL: 2,500
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
100 Free (50 Hard + 50 Easy) @ 1:40
150 Free (75 Hard + 75 Easy) @ 2:30
200 Free (100 Hard + 100 Easy) @ 3:20
4 x 25 Easy @ :45
100 Free (25 Easy + 50 Hard + 25 Easy) @ 1:35
150 Free (25 Easy + 100 Hard + 25 Easy) @ 2:25
200 (50 Easy + 100 Hard + 50 Easy) @ 3:10
4 x 25 Easy
3rd Round with Choice Equipment:
100 Moderate Choice @ 1:30
150 Hard Choice @ 2:15
200 Fast Choice @ 3:30
1550/2150
COOL DOWN
7 x 50 Odds = Easy Kick, Evens = Double Arm Backstroke
350/2500
Swimming Workout Forty-Nine: HALF DOZEN ONE WAY, HALF DOZEN ANOTHER
SPICINESS RATING: 4.0
YARDARGE TOTAL: 2550
WARM UP
300 Choice Swim + 200 Easy Pull + 100 Easy Kick
600
MAIN
6 x 50 Free (25 Hard/25 Easy) @ :50
2 x 25 Fly Fast @ :40
6 x 50 2- Back, 2- Breast, 2- Fly (25 Easy/25 Hard )
- *Easy = Free :50
2 x 50 Stroke Fast @ 1:00
4 x 50 Kick Easy @ 1:10
2 x 75 B.B.F. Fast @ 1:15
4 x 100 Pull Easy @ 1:45
2 x 100 IM 1- Build, 1 Fast @ 1:50
1550/2150
COOL DOWN
4 x 100 Easy 2- Pull, 1- Kick, 1- Swim
400/2550
Swimming Workout Fifty: DON’T LEAVE YOUR POSITIVE ATTITUDE HOME
SPICINESS RATING: 4.5
YARDARGE TOTAL: 2,900
WARM UP
1 x 250 2x (4 laps free, 1 lap non – free)
1 x 250 Pull Breathe 3/5 x 50
3 x 100 1 Pull, 1 IM, 1 Kick + 50 Double Arm Back
850
MAIN
200 Free Easy @ Rest: 30-45
4×50 1+2 Moderate, 3+4 Hard @ 1:00
200 Pull Easy @ Rest: 30-45
4×50 1+2 Easy 3+4 Hard @ :55
200 Free moderate with Choice Equipment @ Rest: 30-45
4×50 #1/3 Easy #2/4 Hard @ :50
200 Free moderate with fins and paddles @ Rest: 30-45
4×50 #1/3 Easy #2/4 Fast @ 1:10
100 Easy choice @ 2:00
1700/2550
COOL DOWN
200 Easy Choice + 6 x 25 1 kick, 1 swim
350/2900
Swimming Workout Fifty-One: YOU CAN LEAD A HORSE TO WATER BUT…
SPICINESS RATING 4.5
YARDARGE TOTAL 2,700
WARM UP
100 Free-100 Pull-100 Kick
300
MAIN EVENT
6×75 Choice Stroke @ 1:30
- #1/4- 25 Hard/50 Easy
- #2/5- 50 Hard/25 Easy
- #3/6- Kick on Back <Extra 50 Easy Choice After 6th 50>
200 Free Easy w/ Choice Equipment @ 3:00
2×75 25 Free/25 Fly/25 Free Free = Easy, Fly = Hard @ 1:30
50 Easy Choice @ 1:00
6×50 Choice Stroke @ :50
- #1+2 = 37.5 Fast/12.5 Easy
- #3+4 = 25 Fast/25 Easy
- #5+6 = 12.5 Fast/37.5 Easy
200 Fins- Long Strokes @ 3:00
2×75 25 Back/25 Free/25 Back Free = Easy, Back = Hard @ 1:30
50 Easy @ 1:00
3×100 @ 1:30
- #1 75 Fast/25 Easy
- #2 50 Fast/50 Easy
- #3 25 Fast/75 Easy
200 Free Easy w/ Choice Equipment @ 3:00
2×75 25 Breast/25 Kick on Back/25 Breast Hard Effort @ 1:30
2250/2550
COOL DOWN
5 x 50 1 Swim, 1 Kick Easy
250/2700
Swimming Workout Fifty-Two: A GOOD DAY TO WORK ON STREAMLINE
SPICINESS RATING 3.0
YARDARGE TOTAL: 2,500
WARM UP
100 Freestyle + 2 x 50 Kick + 100 Pull + 2 x 50 Kick + 100 IM
500
MAIN SET:
1 x 250 Moderate (25 Fly + 75 Kick on Back + 75 Breast + 75 Free)
3 x 50 Descend 1-3 to Hard Effort @ :50
3 x 100 – Just make interval @ 1:30
1 x 250 Free Choice Equipment
4 x 50 Choice 1 Build, 1 Fast @ 1:00
4 x 100 Free 1 Easy, 1 Fast @ 1:45
1 x 250 Free Choice Equipment
1800/2300
COOL DOWN:
100 Easy Pull, 100 Easy Swim
200/2500
Swimming Workout Fifty-Three: PIGS IN A BLANKET
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,600
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick
600
MAIN
4 x 25 Free 15 Hard/10 Easy Choice @ :35
4 x 100 (25 Easy + 50 Moderate IM Order + 25 Easy) @ 1:40
- Easy = Free
1 x 100 Easy @ 2:00
4 x 25 20 Hard/5 Easy Choice @ :35
4 x 100 Free (25 Easy + 50 Hard IM Order + 25 Easy) @ 1:40
- Easy = Free
1 x 100 Easy @ 2:00
4 x 25 Hard Choice @ :40
4 x 100 w/ Choice Equipment @ 1:40
- (25 Easy Free + 50 Fast IM Order+ 25 Easy)
- Easy = Free
1700/2300
COOL DOWN
6 x 50 2- Swim, 2- Kick, 2-Swim
300/2600
Swimming Workout Fifty-Four: FOOL ME ONCE, SHAME ON YOU
SPICINESS RATING: 4.5
YARDARGE TOTAL: 2,950
WARM UP
300 Choice Swim + 200 Easy Pull + 100 Easy Kick
600
MAIN
2 x 100 (1 Easy Free, 1 Kick Build to Hard Effort) @ 2:00
1 x 400 (75 Easy Free + 25 Fly Fast) @ 7:00
2 x 50 Easy Choice @ 1:00
2 x 75 (1 Moderate Free + 1 Easy Kick on Back) @ 1:30
1 x 300 (50 Easy Free + 25 Back Fast) @ 5:45
2 x 50 Easy Choice @ 1:00
2 x 50 (1 Moderate Stroke Choice, 1 Easy Kick) @ 1:10
1 x 200 (25 Easy Free + 25 Breast Fast) @ 3:45
2 x 50 Easy Choice @ 1:00
3 x 100 Descend 1-3 to Hard Effort (1 Free, 1 FRIM, 1 IM) @ 1:50
1950/2650
COOL DOWN
6 x 50 (2 Swim Easy, 2 Kick Easy, 2 Pull Easy)
300/2950
Swimming Workout Fifty-Five: GOOD LUCK TRYING TO FOOL ME TWICE
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,500
WARM UP
500 S.K.I.P.S (100 Swim/Kick/IM/Pull/Stroke)
500
MAIN
2 Rounds through the Following…
Round 1: 100s = FRIM/FR/FRIM/FR/FRIM (Free Easy, FRIM Hard)
Round 2: 100s = FR/FRIM/FR/FRIM/FR (Free Hard, FRIM Moderate)
- 100 FRIM / FR @ 2:15
- 50 Kick Moderate @ 1:15
- 100 FR / FRIM @ 2:15
- 50 Kick Hard @ 1:15
- 100 FRIM / FR @ 2:15
- 50 Kick Moderate @ 1:15
- 100 FR / FRIM @ 2:15
- 50 Kick Hard @ 1:15
- 100 FRIM / FR @ 2:15
- 2×75 Easy Pull on @ 2:00
1700/2200
COOL DOWN
3 x 100 1 Pull, 1 Free, 1 Kick
300/2500
Swimming Workout Fifty-Six: TUESDAY’S GONE WITH THE SWIM
SPICINESS RATING: 4.0
YARDARGE TOTAL: 2,800
WARM UP
100 Free-100 Pull-100 Kick
300
MAIN EVENT
1×50 Double Arm Backstroke Easy @ 1:15
1×100 IM Hard @ 2:15
1×200 Free w/Choice Equipment Moderate @ 3:00
1×50 Easy Choice @ 1:00
2×50 (25 Double Arm Backstroke/25 Breaststroke) Easy @ 1:15
2×100 FRIM 1-Build, 1 Hard @ 1:50
2×200 (75 Free Build -50 Stroke Hard-75 Free Easy) @ 3:15
2×50 Easy Choice @ 1:00
3×50 Pull- Build each 50 to Hard Effort @ :55
3×100 Free Descend 1-3 to Hard Effort @ 1:35
3×200 (50 Free-100IM-50 Free) @ 4:00
- Free = Easy IM = Hard
2250/2550
COOL DOWN
150 Choice Swim + 100 Easy Kick
250/2800
Swimming Workout Fifty-Seven: THE BIXBY BRIDGE
SPICINESS RATING 3.0
YARDARGE TOTAL: 2,500
WARM UP
200 Freestyle + 3 x 50 Kick + 200 Pull + 100 IM
650
MAIN SET
3 x 100 (75 Free + 25 Fly) Descend 1-3 to Hard Effort @ 2:00
150 Pull Easy + 50 Easy Kick @ 3:30
3 x 100 (50 Free + 25 Back + 25 Free) Descend 1-3 to Hard Effort @ 2:00
150 Pull Easy + 50 Easy Kick @ 3:30
3 x 100 (25 Free + 25 Breast + 50 Free) Descend 1-3 to Hard Effort @ 2:00
100 Pull Easy @ 2:00
2 x 50 Easy Kick @ 1:10
1500/2150
COOL DOWN
150 Easy Pull, 50 Easy Kick, 150 Easy Swim
350/2500
Swimming Workout Fifty-Eight: THE SAME BUT DIFFERENT
SPICINESS RATING 3.5
YARDARGE TOTAL: 2,800
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick
600
MAIN
4 x 125 Free (50 Easy + 25 Fast + 50 Easy) @ 2:00
150 Pull Easy @ 2:30
4 x 125 Free (25 Easy + 75 Fast + Easy) @ 1:55
3 x 50 Kick Easy @ 1:10
4 x 125 Choice Equipment Descend 1-4 to Fast @ 1:50
150 Pull Easy
1950/2550
COOL DOWN
5 x 50 (1 Swim Easy, 1 Kick Easy)
250/2800
Swimming Workout Fifty-Nine: HALF DOME
SPICINESS RATING 5.0
YARDARGE TOTAL: 2700
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
50 Free Build to Hard Effort @ :45
100 IM Build to Hard Effort @ 1:30
150 BBF (100 Hard/50 Easy) @ 2:15
200 FRIM (100 Hard/100 Easy) @ 3:00
250 Choice Equipment Moderate @ 3:45
300 (3 x 100 IM Descend 100s to Hard Effort) @ 4:30
250 Choice Equipment Moderate @ 3:45
200 FRIM Hard @ 3:00
150 BBF Hard @ 2:15
100 IM Fast @ 1:30
50 Free Fast @ :45
1800/2400
COOL DOWN
6 x 50 (2 Swim – 2 Kick – 2 Swim)
300/2700
Swimming Workout Sixty: SPREAD THE PEANUT BUTTER EVENLY OVER THE ENTIRE SLICE OF BREAD
SPICINESS RATING 4.5
YARDARGE TOTAL: 2600
WARM UP
500 S.K.I.P.S.
500
MAIN
50 Easy + 50 HARD + 50 Easy @ Rest :20
50 Easy + 100 HARD + 50 Easy @ Rest :20
50 Easy + 150 HARD + 50 Easy @ Rest :30
50 Easy + 200 HARD + 50 Easy @ Rest :30
50 Easy + 150 HARD + 50 Easy @ Rest :40
50 Easy + 100 HARD + 50 Easy @ Rest: 40
50 Easy + 50 HARD + 50 Easy
1800/2300
COOL DOWN
8 x 25 (100 Easy Swim After 2nd Round)
2 Rounds:
- 1- Double arm back
- 2- Easy free
- 3- Kick on back
- 4- Easy free
300/2600
Swimming Workout Sixty-One: D.A.B. STANDS FOR DOUBLE ARM BACKSTROKE
SPICINESS RATING 3.5
YARDARGE TOTAL: 2,600
WARM UP
300 Free – Every 4th 25 Double Arm Backstroke
200 (25 IMO/25 Free)
600
MAIN EVENT
12 x 25 @ :35
3 Rounds:
- 1- 15yd Fast/10 Easy
- 2- IMO x Round
- 3- All Fast
- 4- All Easy
12 x 50 @ :50
- Every 3rd 50 Fast (Other 50s, Easy)
100 Pull Easy @ 2:00
8 x 50 @ :55
- Every Other 50 Fast
200 Pull Easy @ 4:00
4 x 50 @ 1:00
- All 4 Fast
1800/2400
COOL DOWN
2x (50 Easy Choice + 2 x 25 Double Arm Backstroke)
200/2600
Swimming Workout Sixty-Two: SWIMMING IN THE RUSSIAN RIVER
SPICINESS RATING 3.5
YARDARGE TOTAL: 2,600
WARM UP
200 Freestyle + 3 x 50 Kick + 200 Pull
550
MAIN SET:
4 Rounds
- 2 x 25 IM Order x Round Hard @ :40
- 100 Free Descend 1 – 4 x Round to Fast Effort @ 1:45
3 Rounds
- 1 x 50 (RD 1 = Fly, RD 2 = BK, RD 3 = BR) Hard @ 1:00
- 150 Free Descend 1 – 3 x Round to Fast Effort @ 2:30
2 Rounds
- 1 x 100 IM Moderate @ 2:00
- 1 x 200 Choice Equipment 1 Moderate, 1 Fast (Round 2) @ 3:30
1800/2350
COOL DOWN:
100 Easy Pull, 50 Easy Kick, 100 Easy Swim
250/2600
Swimming Workout Sixty-Three: NO NAPS ALLOWED ON SATURDAYS
SPICINESS RATING 4.5
YARDARGE TOTAL: 2,900
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick
600
MAIN
6 x 50 Free Descend 1-3, 4-6 to Hard Effort @:50
3 x
100 Free Moderate @ 1:40
125 Free Hard @ 1:40
3 x 25 Easy Choice @ :40
2 x
100 Free Moderate @ 1:35
125 Free Hard @ 1:35
3 x 25 Easy Choice @ :40
1 x 200 Pull Easy @ 4:00
1 x
100 Free Moderate @ 1:30
125 Free Fast @ 1:30
2000/2600
COOL DOWN
3 x 100 (1 Kick – 1 Pull – 1 Swim)
300/2900
Swimming Workout Sixty-Four: BBF STANDS FOR BEST BUDS FOREVER
SPICINESS RATING: 4.0
YARDARGE TOTAL: 2,700
WARM UP
200 Free + 200 Pull + 200 (25 IMO/25 Kick on Back)
600
MAIN EVENT
25 Kick on Back @ :45
75 BBF (Back-Breast-Free) Moderate @ 1:30
4 x 25 IM Order 15yds FAST-10yds EASY @ :40
3 x 100 Free Descend 1-3 to Hard Effort @ 1:30
200 Easy Pull
4 Rounds Through the Following:
- 100 Free Build to Hard Effort 1:30
- 150 Free Fast 2:30
50 Easy 2:00
1900/2500
COOL DOWN
4×50 Easy (1 Non-Free / 1 Free)
200/2700
Swimming Workout Sixty-Five: THREE’S A PARTY
SPICINESS RATING 3.5
YARDARGE TOTAL: 2,500
WARM UP
500 S.K.I.P.S
500
MAIN
6×50 Free Descend 1-3, 4-6 #3,6 Both Hard Effort @ :55
3×25 Free Easy + 1×25 Kick on Back Hard @ :45
3×250 Free Descend 1-3 to Hard with Choice Equipment @ 4:00
3×25 Free Easy + 1×25 Kick on Back Hard @ :45
3×150 Free Descend 1-3 to Fast! @ 2:30
1700/2200
COOL DOWN
3 x 100 1 Kick, 1 Pull, 1 Swim Easy
300/2500
Swimming Workout Sixty-Six: THE LONG AND WINDING LAP LANE
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,700
WARM UP
300 Free – Every 4th 25 Non-Free
200 Pull
100 Kick
600
MAIN EVENT
10×50
- 2- Kick Freestyle @ 1:15
- 2- “IM” (half pool length each stroke) @ 1:00
- 2- Kick Non-Freestyle @ 1:15
- 2- “IM” (half pool length each stroke) @ 1:00
- 2- Free (25 Hard/25 Easy) @ :45
100 FRIM Moderate @ 2:00
50 Kick on Back @ 1:30
200 Free w/ Choice Equipment Hard @ 2:45
50 Easy Free @ 1:00
100 IM Moderate @ 2:00
50 Kick Breaststroke Easy @ 1:30
250 Free w/ Choice Equipment Hard @ 3:15
100 Easy Free @ 2:00
100 BRIM Hard (Breast/Back/Breast/Free) @ 2:00
50 Kick Freestyle Easy @ 1:30
300 Free w/ Choice Equipment Hard @ 4:00
150 Easy Choice @ 2:30
1900/2500
COOL DOWN
4 x 50 Choice Swim Easy
200/2700
Swimming Workout Sixty-Seven: THE LAST CRUSADE WAS THE BEST INDIANA JONES MOVIE
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,600
WARM UP
200 Freestyle + 3 x 50 Kick + 200 Pull
500
MAIN SET:
2 Rounds – Choice Equipment
- 4 x 25 (15 Descend 1-4 to Fast Effort 10 Easy) @ :35
- 200 Moderate Kick @ 3:15
- 50 Easy Choice @ 1:00
2 Rounds
- 2 x 50 Freestyle #2 Better than #1 @ :50
- 150 – 2nd 75 Faster than 1st 75 @ 2:20
- 50 Easy Choice @ 1:00
2 Rounds
- 1 x 75 Freestyle with 3 Dolphin Kicks off the wall @ 1:15
- 1 x 25 Fly Hard @ :45
- 1 x 100 Round 1= Moderate, Round 2 = Fast @ 1:45
100 Easy Choice @ 2:30
1900/2400
COOL DOWN:
4 x 50 @ Rest :20 Between Each
1 easy kick, 1 (25 Double arm back, 25 free)
200/2600
Swimming Workout Sixty-Eight: THREE LITTLE BIRDS
SPICINESS RATING 3.5
YARDARGE TOTAL 2,600
WARM UP
300 Free *Every 4th 25 Double Up Back
200 Pull Breathe every 3/5 by 50 + 100 Kick
600
MAIN
3 x 150 (100 Count Stokes per 25, 50 Hard) @ 2:30
3 x 50 (25 Double Arm Back, 25 Stroke) @ 1:00
1 x 100 Easy @ 2:00
1 x 150 (75 Moderate + 75 Hard) @ 2:20
1 x 200 (100 Moderate + 100 Hard) @ 3:00
1 x 150 (100 Hard + 50 Moderate) @ 2:20
1 x 200 (150 Hard + 50 Easy) @ 3:00
1 x 100 Easy @ 2:00
1500/2100
COOL DOWN
1 x 300 Choice Equipment + 2 x 50 Kick + 4 x 25 None Free
500/2600
Swimming Workout Sixty-Nine: MORE THAN ONE WAY TO SKIN A MAIN SET
SPICINESS RATING 4.0
YARDARGE TOTAL 2,700
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
2 x 200 Choice Equipment Moderate @ 3:30
4 x 100 (1 Free Moderate, 1 FRIM Hard) @ 1:45
8 x 50 (2 Each IM Order, 1 Moderate, 1 Hard) @ 1:00
16 x 25 Choice 2 Easy, 2 Fast @ :45
1600/2400
COOL DOWN
3 x 100 (1 Kick, 1 Pull, 1 Swim)
300/2700
Swimming Workout Seventy: SPIKED EGGNOG
SPICINESS RATING 4.5
YARDARGE TOTAL: 3,000
WARM UP
500 S.K.I.P.S.
500
MAIN
Complete 2 Rounds of the Following…
- 2×50 Kick on Back Rest :15
- 200 Choice Equipment (100 Smooth/100 Fast) 3:30
- 50 Double Arm Backstroke 1:00
- 2 x 125 IM (Pick 1 stroke to swim a 50) 3:00
- 50 Double Arm Backstroke 1:00
- 3 x 150 (75 Smooth/75 Fast) 2:45
- 100 Easy Choice 3:00
2400/2900
COOL DOWN
4 x 25 Easy Choice
100/3000
Swimming Workout Seventy-One: THE STOCKING STUFFER THAT KEEPS ON GIVING
SPICINESS RATING 4.5
YARDARGE TOTAL: 2,900
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick
600
MAIN
6 x 50 Free Descend 1-3, 4-6 to Hard Effort @ :50
3 x
- 125 Free Moderate @ 1:50
- 100 IM Hard @ 1:50
3 x 25 Easy Choice @ :40
2 x
- 125 Free Moderate @ 1:45
- 100 IM Hard @ 1:45
3 x 25 Easy Choice @ :40
1 x 200 Pull Easy @ 4:00
1 x
- 125 Free Moderate @ 1:40
- 100 IM Fast @ 1:40
2000/2600
COOL DOWN
3 x 100 (1 Kick – 1 Pull – 1 Swim)
300/2900
Swimming Workout Seventy-Two: TWO TOUCHDOWNS
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,800
WARM UP
150 Freestyle + 150 Pull + 100 Kick + 100 IM
500
MAIN SET:
6 x 100 Free @ 1:40
- Odds = Easy, Evens Descend1-3 to Hard Effort
100 Easy Pull @ 2:00
8 x 50 @ :55
- Odds = Easy, Evens Descend 1-4 to Hard Effort
100 Easy Kick @ 3:00
6 x 50 Free @ 1:00
- Descend 1-3 Hard Effort + HOLD
100 Easy Pull + 50 Easy Kick @ 4:00
8 x 25 Choice @ :35
- Descend 1-4 Hard Effort + HOLD
50 Easy Double Arm Back
1900/2600
COOL DOWN:
100 Easy Pull
4 x 25 1- Breaststroke 1- Easy Free Rest :20 Between Each
200/2800
Swimming Workout Seventy-Three: PACK YOUR GOGGLES, SUIT, AND POSITIVE ATTITUDE
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,900
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
3 x 50 (25 Kick on Back, 25 Kick on Side) @ 1:05
3 x 100 Free Moderate – Count Strokes per 25 @ 1:40
- *Try to Hold the Same Number each 25
7 x 50 #1 Easy, #2 Build to Hard Effort #3-7 Hard Effort @ :45
200 Easy Pull
6 x 25 Kick 2- Easy 2- Build to Hard Effort 2- Hard @ :45
4 x 100 Choice Equipment Moderate @ 1:35
9 x 50 Free Easy @ :50
- *#3, 6, 9 Fast Choice
2000/2600
COOL DOWN
200 Choice Equipment Easy + 100 Easy Kick
300/2900
Swimming Workout Seventy-Four: UPHILL BOTH WAYS
SPICINESS RATING: 4.0
YARDARGE TOTAL: 2,900
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
300 Choice Equipment Free (200 Moderate + 100 Hard) @ 5:00
8 x 25 Kick 2 Easy, 2 Hard @ :45
2 x 50 Easy Choice @ 1:00
300 Choice Equipment Free (150 Moderate + 150 Hard) @ 5:00
6 x 50 (25 Stroke Hard/25 Easy Free) @ :55
2 x 100 Easy Choice @ 1:50
300 Choice Equipment Free (100 Moderate + 200 Hard) @ 5:00
3 x 100 Choice Descend 1-3 to Hard Effort @ 1:40
2000/2600
COOL DOWN
100 Easy Swim + 8 x 25 (4 Kick Easy, 4 Choice Swim)
300/2900
Swimming Workout Seventy-Five: MY BEST FRIEND’S FAVORITE SET
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,600
WARM UP
200 Free
3 x 50 25 Kick on Side/25 Dolphin Kick on Back
150 Back/Breast/Free Easy
500
MAIN
12 x 50 Free
- 1-4 Easy @ :55
- 5-8 Moderate @ :50
- 9-12 Hard @ :45
2 x 75 25 Fly/50 Back Hard @ 1:30
4 x 100 Free Moderate @ 1:30
2 x 75 25 Back/50 Breast Hard @ 1:30
4 x 100 Free Moderate @ 1:25
2 x 75 25 Breast/50 Free Hard @ 1:30
4 x 100 Free Hard @ 1:20
3 x 50 Each Choice @ 1:00
1800/2300
COOL DOWN
6 x 50 2 Swim, 1 Kick
300/2600
Swimming Workout Seventy-Six: THE GOLDEN GATE BRIDGE
SPICINESS RATING 3.5
YARDARGE TOTAL: 2,800
WARM UP
200 Free + 200 Pull + 200 (25 IMO/25 Kick on Back)
600
MAIN EVENT
3×100 Descend 1-3 to Hard @ 1:30
50 Easy @ Rest :20
3×75 Descend 1-3 to Hard @ 1:10
75 Easy @ Rest :20
3×25 Descend 1-3 to Hard @ :40
25 Easy @ 1:30
2 x 75 Choice (25 Easy-25 Fast-25 Easy) @ 1:15
4 x 25 IMO Hard @ :45
<Extra :60 Rest>
3 x 100 (25 Easy-50 Fast-25 Easy) @ 1:30
200 Pull Easy @ 3:30
<Extra :60 Rest>
4 x 150 with Choice Equipment (50 Easy-50 Fast-50 Easy) @ 2:15
2000/2600
COOL DOWN
2 x 100 Choice Easy
200/2800
Swimming Workout Seventy-Seven: THE LAS VEGAS RAIDERS
SPICINESS RATING 4.5
YARDARGE TOTAL: 2,700
WARM UP
200 Freestyle + 4×50 25 Backstroke/25 Free Style + 100 Easy Pull
500
MAIN SET:
3 Rounds
- 2 x 100 Freestyle (50 Moderate / 50 Build to Hard Effort) @ 1:40
- 2 x 25 Freestyle – Count Strokes @ :40
3 Rounds All w/ Choice Equipment
- 1 x 150 Freestyle @ 2:30 (*Holding 1 less stroke per 25 than the 2 x 25 from the previous set)
- 1 x 25 Fly Fast @ :40
- 1 x 25 Easy Choice @ :40
3 Rounds – No Equipment
- 50 Kick Moderate @ 1:15
- 100 Freestyle Descend 1-3 to Fast Effort @ 1:45
- 2 x 25 1- Double Arm Bk 1- Easy Free @ :40
1950/2450
COOL DOWN:
100 Easy Pull
6 x 25 1- Breaststroke 1- Easy Free @ Rest :20 between each
250/2700
Swimming Workout Seventy-Eight: WHY HAVE ONE WHEN YOU CAN HAVE SIX
SPICINESS RATING 3.0
YARDARGE TOTAL: 2,550
WARM UP
300 Choice Swim + 200 Easy Pull + 100 Easy Kick
600
MAIN
6 x 50 Free (25 Hard/25 Easy) @ :50
2 x 25 Free Fast @ :40
6 x 50 Free (25 Easy/25 Hard) @ :50
2 x 50 Free Fast @ 1:00
4 x 50 Kick Easy @ 1:10
2 x 75 Free Fast @ 1:15
4 x 100 Pull Easy @ 1:45
2 x 100 1- Build, 1 Fast @ 1:40
1550/2150
COOL DOWN
4 x 100 Easy 2- Pull, 1- Kick, 1- Swim
400/2550
Swimming Workout Seventy-Nine: TWO MASTERS SWIMMERS WALK INTO A BAR
SPICINESS RATING 3.5
YARDARGE TOTAL 2,650
WARM UP
300 Choice Swim + 200 Easy Pull + 100 Easy Kick
600
MAIN
2 x 100 (1 Easy IM, 1 Kick Build to Hard Effort) @ 2:00
1 x 400 (75 Easy Free + 25 IM Order Fast) @ 7:00
2 x 50 Easy Choice @ 1:00
2 x 75 (1 Moderate B.B.F., 1 Easy Kick on Back) @ 1:30
1 x 300 (50 Easy Free + 25 IM Order Fast) @ 5:45
2 x 50 Easy Choice @ 1:00
2 x 50 (1 Moderate Stroke Choice, 1 Easy Kick) @ 1:10
1 x 200 (25 Easy Free + 25 IM Order Fast) @ 3:45
2 x 50 Easy Choice @ 1:00
1650/2350
COOL DOWN
3 x 100 (1- Kick, 1- Pull, 1-Swim)
300/2650
Swimming Workout Eighty: LOVE IS IN THE AIR
SPICINESS RATING 4.5
YARDARGE TOTAL: 2,800
WARM UP
200 Free + 100 Kick + 200 Pull + 100 IM
600
MAIN
175 (50 Kick + 100 Smooth Free + 25 Fast Kick) @ 3:30
150 (50 Kick + 100 Smooth Free) @ 2:45
125 (50 Kick + 50 Smooth Free + 25 Fast Kick) @ 2:30
Choice Equipment:
3 x 50 Moderate (25 Kick on Right Side + 25 Kick on Left Side) @ Rest :10
200 Free (150 Easy/50 Fast) @ 3:00
3 x 50 Hard (25 Fly / 25 Back) @ 1:00
150 Pull Easy Breathe Every 3rd Stroke @ 2:30
200 Free (100 Easy/100 Fast) @ 3:00
3 x 50 Hard(25 Back / 25 Breast) @ 1:05
150 Pull Easy Breathe Every 3rd /5th /3rd x 50 @ 2:30
200 Free (50 Easy/150 Fast) @ 3:00
3 x 50 Hard (25 Breast / 25 Free) @ 1:00
150 Pull Breathe Ever 3rd /5th /7th x 50 @ 2:30
2000/2600
COOL DOWN
2 x 100 Choice Easy
200/2800
Swimming Workout Eighty-One: FUN FOR THE WHOLE FAMILY
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,900
WARM UP
150 Free + 150 BBF (50 Back-50 Breast-50 Free)
150 Pull + 150 Kick Choice
600
MAIN EVENT
12×25 :40
- 1- 15yd FAST/10yd EZ
- 1- IMO Moderate by Round
- 1- Dolphin Kick Moderate on Back
- 1- Easy Free
4 x75 Free Descend 1-4 to Hard Effort @ 1:20
4 x 100 (1 Kick / 1 Pull) Moderate @ Rest :30
50 Easy Choice @ 1:00
4 x 50 Free Descend 1-4 to Hard Effort @ :55
4 x 100 (1 FRIM / 1 Free) Moderate @ Rest :30
50 Easy Choice @ 1:00
4 x 25 Free Descend 1-4 to Hard Effort @ :40
4 x 100 (1 FAST/ 1 Easy Choice) @ Rest :30
2100/2700
COOL DOWN
200 Easy Choice Swim
200/2900
Swimming Workout Eighty-Two: MARCH MADNESS
SPICINESS RATING 3.5
YARDARGE TOTAL 2,900
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
12 x 25 2 Hard, 2 Easy @ :45
- 2 Fly – 2 Fr – 2 Bk – 2 Fr – 2 Br – 2 Fr
1 x 300 (100 Free Easy + 100 IM Hard + 100 Free Easy) @ 5:30
1 x 100 Easy Choice @ 2:00
8 x 25 1 Hard, 1 Easy @ :40
- Odds = IM Order Evens = Free
1 x 300 (50 Free Easy + 200 IM Hard + 50 Free Easy) @ 5:30
2 x 100 Easy Choice @ 2:00
4 x 25 IM Order Hard @ :45
1 x 200 IM Hard @ 4:00
1700/2300
COOL DOWN
3 x 100 (1 Kick, 1 Pull, 1 Swim)
300/2900
Swimming Workout Eighty-Three: THE FINAL COUNTDOWN
SPICINESS RATING 4.5
YARDARGE TOTAL: 2,900
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Easy Kick
600
MAIN
7 x 50 Free Odds = Hard, Evens = Easy @ :45
1 x 250 Choice Equipment Moderate @ 4:00
6 x 50 Stroke Odds = Hard, Evens = Easy @ :50
1 x 200 Pull Easy @ 3:00
5 x 50 Free Odds = Hard, Evens = Easy @ :55
1 x 150 Kick Easy @ 3:00
4 x 50 2 Easy, 2 Fast Choice @ 1:00
1 x 100 Swim Easy @ 1:45
3 x 50 1 Fast, 1 Easy, 1 Fast @ 1:05
1 x 50 Easy @ 1:00
2 x 50 Fast @ 1:10
2 x 25 Easy
2100/2700
COOL DOWN
8 x 25 (4 Easy Kick, 4 Easy Swim)
200/2900
Swimming Workout Eighty-Four: THE GIANT SEQUOIA
SPICINESS RATING: 4.5
YARDARGE TOTAL: 2,700
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
50 Free Build to Hard Effort @ :45
100 Free Build to Hard Effort @ 1:30
150 Free (100 Hard/50 Easy) @ 2:15
200 Free (100 Hard/100 Easy) @ 3:00
250 Choice Equipment Moderate @ 3:45
300 (Descend 100s to Hard Effort) 4:30
250 Choice Equipment Moderate 3:@ 45
200 Free Hard @ 3:00
150 Free Hard @ 2:15
100 Free Fast @ 1:30
50 Free Fast @ :45
1800/2400
COOL DOWN
6 x 50 (2 Swim – 2 Kick – 2 Swim)
300/2700
Swimming Workout Eighty-Five: PEANUT BUTTER JELLY TIME
SPICINESS RATING 4.5
YARDARGE TOTAL 2,800
WARM UP
200 Free + 100 Kick + 200 Pull + 100 IM
600
MAIN
3×75 (25 Free/25 Fly/25 Free) Descend 1-3 @ 1:30
1×25 Easy Double Arm Back Descend 1-3 @ 1:00
3×75 (25 Free/25 Back/25 Free) Descend 1-3 @ 1:30
1×25 Easy Double Arm Back Descend 1-3 @ 1:00
3×75 (25 Free/25 Breast/25 Free) Descend 1-3 @ 1:30
1×25 Easy Double Arm Back Descend 1-3 @ 1:00
Choice Equipment:
2 x 150 (50 Kick in Streamline + 100 Fast Swim) @ 2:45
2 x 100 Pull Moderate @ 1:30
2 x 50 Easy Free (no equipment) @ 1:00
Choice Equipment Back ON:
2 x 150 (Build to 100 + 50 Fast) @ 2:15
2 x 100 Pull Moderate @ 1:30
2 x 50 Easy Free (no equipment) @ 1:00
1900/2500
COOL DOWN
3 x 100 1 Kick, 1 Pull, 1 Swim
300/2800
Swimming Workout Eighty-Six: AN EXTRA SHOT OF EXPRESSO
SPICINESS RATING: 4.5
YARDARGE TOTAL: 2,800
WARM UP
150 Free + 150 BBF (50 Back-50 Brst-50 Free)
150 Pull + 150 Kick Choice
600
MAIN EVENT
3 x 200 @ Rest :30-40
- Choice Equipment Descend 1-3 to Hard Effort
3 x 100 Free Moderate @ 1:35
50 Kick Easy @ 1:30
3 x 100 Free Moderate @ 1:30
50 Kick @ 1:30
3 x 100 Free Hard @ 1:25
50 Kick @ 1:30
3 x 100 Free Fast @ 1:20
1950/2550
COOL DOWN
2 x 50 Double Arm Backstroke + 150 Pull Easy
250/2800
Swimming Workout Eighty-Seven: EXTRA SHARP WISCONSIN CHEDDAR
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,700
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
100 (50 Stroke Hard+ 50 Easy Free) @ 1:40
150 (75 Hard B.B.F + 75 Easy Free) @ 2:30
200 (100 Hard IM + 100 Easy Free) @ 3:20
4 x 25 Easy @ :45
100 (25 Easy + 50 Stroke Hard + 25 Easy) @ 1:35
150 Free (25 Easy + 100 IM Hard + 25 Easy) @ 2:25
200 (50 Easy + 100 IM Hard + 50 Easy) @ 3:10
- *Easy = Free
4 x 50 Easy @ 1:00
3rd Round with Choice Equipment
100 Moderate Stroke Choice @ 1:30
150 Hard Stroke Choice @ 2:15
200 Fast IM Choice @ 3:30
1650/2350
COOL DOWN
7 x 50 Odds = Kick Easy, Evens = Double Arm Backstroke
350/2700
Swimming Workout Eighty-Eight: I HOPE WE’RE STILL FRIENDS
SPICINESS RATING 4.0
YARDARGE TOTAL: 2,800
WARM UP
300 Swim Choice + 200 Pull Easy + 100 Kick
600
MAIN
2 Rounds of the following:
- 8 x 25 Choice 15 Hard/10 Easy @ :40
- 100 Easy Choice @ 2:00
- 2 x 50 Non Free Fast @ 1:00
- 100 Easy @ 2:00
- 8 x 25 2 Easy, 2 Build to Hard @ :40
- 2 x 75 1 Fast, 1 Easy @ 1:20
- 100 Easy @ 2:00
1900/2500
COOL DOWN
3 x 100 1 Kick, 1 Pull, 1 Swim
300/2800
Swim Workout Eighty-Nine: THIRD TIME IS THE CHARM
SPICINESS RATING 4.0
YARDARGE TOTAL 2,700
WARM UP
300 Choice Swim + 200 Pull Easy + 100 Kick Choice
600
MAIN
3 Rounds of the Following (*3rd Round with Choice Equipment):
- 25 Free Moderate :40
- 25 Fly Hard :40
- 50 Free Moderate 1:00
- 50 (25 Fly/25 Back) Hard 1:10
- 75 Free Moderate 1:20
- 75 (25 Fly/25 Back/25 Breast) Hard 1:30
- 100 Free Moderate 1:30
- 100 IM Fast 1:40
- 100 Easy Choice 2:00 1800/2400
COOL DOWN
3 x 100 1- Kick, 1-Pull, 1- Swim
300/2700
Swimming Workout Ninety: FIVE SLICES OF HEAVEN
SPICINESS RATING 4.0
YARDARGE TOTAL 3000
WARM UP
500 S.K.I.P.S.
500
MAIN
Round 1: 8 x 50 @ Rest :15
Twice through the following:
- 1- 25 fly/25 free
- 2- 25 back/25 free
- 3- 25 breast/25 free
- 4- 25 kick on back/25 free
Round 2: 5 x 100 Free Choice Equipment #1, 3, 5 Fast #2, 4 Easy @ 1:30
Round 3: 2 x 250 #1 Pull Breathe 3-5-7-5-3 x 50 @ Rest: 30
Round 4: 20 x 25
- 4 EZ/1 FAST @ :40
- 3 EZ/2 FAST @ :45
- 2 EZ/3 FAST @ :50
- 1 EZ/4 FAST @ :55
Round 5: 3 x 150 B. B. F. Descend 1-3 (50 Back/50 Breast/50 Free) + 50 Easy 2:45
2400/2900
COOL DOWN
4 x 25 Easy Swim
100/3000
Swimming Workout Ninety-One: EVERYONE’S FAVORITE STROKE
SPICINESS RATING 5.0
YARDARGE TOTAL: 2,900
WARM UP
500 S.K.I.P.S.
500
MAIN EVENT
*All Free/Fly Efforts = Moderate
250 (225 Free/25 Fly) @ 4:00
200 (175 Free/25 Fly) @ 3:15
150 (125 Free/25 Fly) @ 2:30
100 (75 Free/25 Fly) @ 1:45
50 (25 Free/25 Fly) @ 1:00
50 Easy @ 2:00
9 x 75
- 1 Kick on Back @ 1:35
- 1 BBF @ 1:30
- 1 Free – Fast Effort <25 Easy after 9th 75> @ 1:25
8 x 50 1:00
- Odds = Fast IM Order
- Evens = Easy Free <50 Easy After 8th 50>
10 x 25
- 2 Rounds (Round 1 25s = Hard, Round 2 25s = Fast)
- 1-:45, 1-:40, 1:35, 1-:30, 1-:25
2100/2600
COOL DOWN
300 Easy Swim – Every 4th 25 Double Arm Back
300/2900
Swimming Workout Ninety-Two: YOU CAN USE FINS
SPICINESS RATING: 4.0
YARDARGE TOTAL: 2,700
WARM UP
500 S.K.I.P.S.
500
MAIN
3 x 100 Free (75 Easy + 25 Hard) @ 1:45
1 x 300 Hard Free @ 4:30
3 x 100 Free (50 Easy + 50 Hard) @ 1:40
1 x 200 Hard Free @ 3:00
3 x 100 Free (75 Moderate + 25 Hard) @ 1:35
1 x 150 Hard Free @ 2:30
3 x 100 Free (50 Easy + 50 Moderate) @ 1:30
1 x 100 Fast Free @ 1:30
1950/2450
COOL DOWN
5 x 50 1 Non Free, 1 Free Easy
250/2700
Swimming Workout Ninety-Three: THE LAZY BOY
SPICINESS RATING: 3.5
YARDARGE TOTAL: 2,600
WARM UP
200 Swim Choice + 6 x 50 (1 Kick, 1 Non Free Choice)
500
MAIN
16 x 25 (3 Easy Free + 1 IM Order Fast) @ :30
200 Easy Pull @ 2:00
12 x 25 (2 Easy Free + 1 IM Oder Fast) @ :35
200 Easy Pull @ 2:00
8 x 25 (1 Easy Free + 1 IM Order Fast) @ :40
200 Easy Pull @ 2:00
4 x 25 (Reverse IMO Fast) @ :45
100 Easy Swim @ 2:00
1700/2200
COOL DOWN
4 x 100 (1 Swim, 1 Kick Easy)
400/2600
Swimming Workout Ninety-Four: STRAWBERRY BANANA SMOOTHIE
SPICINESS RATING 3.5
YARDARGE TOTAL 2,700
WARM UP
100 Easy Swim + 4 x 50 Kick + 200 Easy Pull
600
MAIN
150 Moderate (100 Free + 50 Fly) @ 2:30
4 x 25 Fly Hard @ :40
2 x 100 Easy Choice @ 2:00
150 Moderate (100 Free + 50 Back) @ 2:30
4 x 25 Back Hard @ :40
2 x 100 Easy Choice @ 2:00
150 Moderate (100 Free + 50 Breast) @ 2:30
4 x 25 Breaststroke Hard @ :40
2 x 100 Easy Choice @ 2:00
150 Moderate Pull Free @ 2:30
4 x 25 Freestyle Hard @ :40
1800/2400
COOL DOWN
6 x 50 2- Swim, 2 Double Arm Back, 2- Kick Easy
300/2700
Swimming Workout Ninety-Five: HALF MOON BAY SPECIAL
SPICINESS RATING 4.5
YARDARGE TOTAL: 2,900
WARM UP
300 Free (every 4th 25 Double Arm Back)
200 Pull + 100 Kick
600
MAIN
5 x 100 Free @ 1:45
- Each 100 = 25 Easy/50 Fast/25 Easy
4 x 25 Easy Free @ :35
4 x 25 Fast Choice @ :40
2 x 50 Easy 1 Kick, 1 Swim @ Rest :20 Between Each
3 x 50 Easy Free @ :55
3 x 50 Fast Choice @ 1:00
2 x 50 Easy 1 Kick, 1 Swim @ Rest :20 Between Each
2 x 100 Easy Free @ 1:40
2 x 100 Fast Choice @ 2:00
2 x 50 Easy 1 Kick, 1 Swim @ Rest :20 Between Each
1 x 200 Easy Choice Equipment @ 4:00
1 x 200 Fast Choice Equipment @ 4:00
2100/2700
COOL DOWN
2 x 100 Easy Choice
200/2900
Swimming Workout Ninety-Six: TWO EGGS OVER FAST
SPICINESS RATING: 5.0
YARDARGE TOTAL: 2,800
WARM UP
100 Free + 150 Pull + 100 Kick + 150 B.B.F.
600
MAIN
2 Rounds of the Following:
9 x 100 #3, 6, 9 Fast (*Other 100s Choice Easy) @ 1:50
- Round 1 No Equipment Free
- Round 2 Choice Equipment Choice Stroke
4 x 25 Double Arm Backstroke Between Round 1 & 2
1900/2500
COOL DOWN
6 x 50 1- Free, 1- Kick, 1- Non Free Choice
300/2800
Swimming Workout Ninety-Seven: ONE BITE AT A TIME
SPICINESS RATING: 4.0
YARDARGE TOTAL: 3,000
WARM UP
500 S.K.I.P.S.
500
MAIN
3 Rounds of the Following:
- 5 x 50 Free Descend 1 to 5 to a Hard Effort @ :50
- 200 Free (100 Hard + 100 Easy) @ 3:00
- 3 x 50 25 Free Easy + 25 Choice Fast @ 1:00
- 100 Choice Fast @ 2:00
- 50 Easy @ 1:00
2250/2750
COOL DOWN
150 Pull Easy + 2 x 50 Easy 1- Kick, 1- Swim
250/3000
Swimming Workout Ninety-Eight: THE BEST KICKERS ARE THE BEST SWIMMERS
SPICINESS RATING: 3.5
YARDARGE TOTAL: 2650
WARM UP
300 Choice Swim + 4 x 50 IM Order (25 Kick, 25 Swim) + 200 Pull
700
MAIN
250 Free Choice Equipment Moderate @ 4:00
200 Reverse IMO Moderate @ 3:30
150 Free Hard @ 2:30
100 Reverse IMO Hard @ 1:45
4 x 25 Kick 1- Easy, 1 Hard @ :50
50 Fast Choice @ 1:00
4 x 25 Kick 1- Easy, 1 Hard @ :50
100 IM Hard @ 1:45
150 Free Easy @ 2:30
200 IM Hard @ 3:30
250 Pull Moderate @ 4:00
1650/2350
COOL DOWN
3 x 100 (1 Swim, 1 Non Free, 1 Kick Choice)
300/2650
Swimming Workout Ninety-Nine: 10 DAYS OF CHRISTMAS
SPICINESS RATING: 4.5
YARDARGE TOTAL: 2,500
WARM UP
500 S.K.I.P.S.
500
MAIN
200 Free Choice Equipment (Descend 4x50s to Hard Effort) @ 3:30
2 x 25 Free 1- Fast, 1- Easy @ :40
3 x 50 Count Strokes per 25 @ :55
4 x 25 Choice 2- Fast, 2- Easy @ :40
150 Pull Easy @ 2:30
6 x 25 Free Odds = Fast, Evens = Easy @ :40
3 x 50 Non Free Easy @ :55
8 x 25 Choice 2- Fast, 2- Easy @ :40
150 Pull Easy @ 2:30
10 x 25 Free Odds = Fast, Evens = Easy @ :40
100 Easy
1650/2150
COOL DOWN
7 x 50 Odds Choice Swim, Evens Double Arm Backstroke
350/2500
Swimming Workout One-Hundred: GOOD VIBRATIONS
SPICINESS RATING: 5.0
YARDARGE TOTAL: 3,000
WARM UP
300 (100 Swim/100 Pull/100 Kick)
300
MAIN
2 x 125 (100 Free + 25 Fly) Moderate @ 2:15
1 x 50 Double Arm Backstroke Easy @ 1:00
3 x 75 (50 Free + 25 Fly) Moderate @ 1:30
1 x 25 Double Arm Backstroke Easy @ 1:00
4 x 50 (25 IM Order + 25 Free) Stroke = Hard, Free = Easy @ 1:00
1 x 100 Easy @ 3:00
2 x 250 (75 Free + 100 IM + 75 Free) IM = Hard, Free = Easy @ 5:00
1 x 200 Pull Breathe every 3-5 x 50 Moderate @ 3:30
2 x 200 (50 Breast + 100 IM + 50 Breast) IM = Hard, Breast = Easy @ 4:30
1 x 150 Pull Breathe every 3-5-7 x 50 Moderate @ 2:30
2 x 150 @ 3:00
- #1 Kick- hard effort!
- #2 (50 free/50 Double arm back/50 free)
2400/2700
COOL DOWN
6 x 50 1 Choice Swim, 1 Kick Easy
300/3000
Conclusion on One Hundred Swimming Workouts
We hope you enjoy all 100 swim workouts!
Please feel free to provide feedback and share on social media. We would also love to know your favorite swim workouts.
Coach Roman Willets spent over five years perfecting these. He has worked with adults who are leaning to swim through Olympic Gold Medalists.
Roman is an Assistant Swim Coach at The University of Alabama. He was previously the Volunteer Assistant Coach for the Cal Berkeley Men’s Swimming Team and Co-Head Coach at Ladera Oaks Swim Team. He was the captain of the 2013 Team NCAA National Championship swimming team at the University of Michigan.
Here are more great resources for coaches and swimmers:
- Would you like to create your own swimming workout? Here is our guide to Creating You Own Swim Workouts.
- Are you an age-group swim coach looking to create workouts for your team? Then read our Swim Coaches Beginners Guide to Writing Workouts!
- Getting bored of your mundane routine? Here are Six Proven Ways to Make Lap Swimming More Fun!
- Do you need a little more motivation? Learn about The Top Six Benefits of Lap Swimming.
*Equip yourself for success with our Athlete Approved Guide to Lap Swimming Equipment!*
2 Comments
Fantastic site great content and love the training programs oh plus neat titles…
Looking for support in the way of programs for a 12 > 14 yr old relay team 4 x 50 FR
Any advise appreciated
Thank you
Rgds Ray
I am in!!