SWIM WORKOUT

Please note that these intervals are for short course yards, but feel free to adjust as necessary. Refer to the following USMS Pace Chart for interval adjustments.

Practice A (90 min practice)

Warm Up (Set yards: 800)

• 400 swim
  200 IM drill
  200 alternating from 25 IMO swim to 25 freestyle

Set 1 (Set yards: 1200)

• 4 x 25 (each 25 as 12.5 kick on front then 12.5 scull) at 0:35
• 4 x 25 (each 25 as 12.5 scull then 12.5 easy swim) at 0:30
• 4 x 50 swim (closed fist) at 0:55
• 4 x 75 swim (build by 25) at 1:15
• 3 x 100 max breaths by 25 (2, 4, 3, 2) at 1:40
• 6 x 50 swim (odd strokes are fast; even strokes are smooth) at 1:00

Set 2 (Set yards: 2000)

• 10 x 200 freestyle swim at 2:40 or an interval with 0:10 rest.

Cool Down (Set yards: 450)

• 450 as 50 backstroke kick / 50 backstroke / 50 breaststroke

Practice B (60 min practice)

Warm Up (Set yards: 800)

• 200 swim
• 100 pull
• 200 kick
• 100 swim

Set 1 (Set yards: 700)

• 4 x 25 (each 25 as 12.5 scull then 12.5 easy swim) at 0:30
• 4 x 75 swim (build by 25) at 1:15
• 6 x 50 swim (odd strokes are fast; even strokes are smooth) at 1:00

Set 2 (Set yards: 1200)

• 12 x 100 swim at 1:15 or an interval with 0:10 rest

Cool Down (Set yards: 300)

• 300 as 50 backstroke kick / 50 backstroke / 50 breaststroke