Low-Impact, High-Efficiency: 12 Weeks to Better Swim Technique

The swimming workouts will build skill in the water while also building endurance.

Workout One

Warmup:

400 easy swim

Warm up set:

2x

  • 200 free cruise @ :20 seconds rest

Main Set:

  • 4 x 100 – 25 kick, 75 swim @ :10 sec rest
  • 4 x 75 – 25 swim, 25 kick, 25 swim @ :10 sec rest
  • 4 x 50 – 25 kick, 25 swim @ :10 sec rest
  • 4 x 25 – 25 kick descending 1-4 @ :10 sec rest

Warmdown:

200 easy

Total: 2000

Workout Two

Warm up:

200 swim, 100 kick, 100 swim

Warm up set:

Super 500 @ :10 sec rest:

  • 25’s – Free drill
  • 50’s – Stroke
  • 75’s – Free swim

25, 25, 50

25, 75

50, 50

75, 25

50, 25, 25

Main set:

10x

  • 100 – 50 drill, 50 swim @ :15 sec rest

odds – free

even – stroke

200 Fast all out effort – Record time

Warmdown:

200 easy

Total: 2300

Workout Three

Warm-up:

3x (swim straight through):

  • 50 freestyle
  • 25 backstroke
  • 25 freestyle kick on back in streamline position (head relaxed back, hips pressed toward the surface)

Warm-up Set:

4x:

  • 50 freestyle gradually building effort throughout @ :10seconds rest
  • 2 x 25 freestyle @ :10 seconds rest – 1st – fast, powerful first 8 strokes, smooth relaxed rest of way; 2nd – build first 8 strokes, fast 6 strokes, smooth rest of way

Main Set:

2x:

  • 8 x 50 freestyle @ :05 seconds recovery 1st set of 8., :10 seconds recovery for 2nd set of 8

Goal: maintain your best average pace throughout set 1. Hold that pace as you fatigue in set 2 OR build pace faster.

:60 recovery

2x:

  • 4 x 25 freestyle kick with kickboard @ :15 recovery try to maintain best average time
  • 1 x 50 free smooth and relaxed body position focus @ :15 recovery

Cooldown:

200 your choice, very relaxed

Total: 2000

Workout Four

Warm-up:

300 choice

Warm-up set:

2x:

  • 3 x 50 free descend effort from 1 to 3 @ :10 rest
  • 4 x 25 kick with board alternating hard, easy @ :15 rest

Main Set:

3 x 200 freestyle @ :30 rest as (100 smooth, 50 build, then take 5 seconds rest, then 50 max effort); goal is to get times of the max 50 and keep them consistent despite fatigue

100 easy backstroke

8x

  • 25 freestyle as: 2x ( 1 – sprint @ :20 rest, 2 – sprint @ :15 rest, 3 – sprint @ :10 rest, 4 – EASY @ :30 rest) – goal is to keep pace same despite fatigue and dropping rest

Cooldown:

2x:

  • 50 drill
  • 50 backstroke
  • 50 easy kick
  • 50 swim choice

all relaxed

Total: 2100

Click on the number below that corresponds to the week of training you’re in.

Week Two

Workout One

Warmup:

100 swim, 100 kick, 100 IM, 100 drill, 100 swim (SKIDS)

Warm up set:

8 x 50 – 25 kick, 25 swim @ :15 sec rest

Main Set:

8 x 200 @ :20 sec rest

Odds – 50 kick, 50 swim (x2)

Evens – swim at 75% pace

Warmdown:

100 easy

Total: 2600

Workout Two

Warm up:

400 easy

Warm up set:

8 x 75 IM @ :10 sec rest

1,5 – fly, back, breast

2,6 – back, breast, free

3,7 – breast, free, fly

4,8 – free, fly, back

Main set:

4 x 300 swim descending 1-3 (to 90% effort) @ :30 sec rest

Warmdown:

200 easy

Total: 2600

Workout Three

Warm up:

  • 100 swim choice
  • 100 backstroke
  • 50 kick on stomach with hands by side focusing on body position
  • 100 freestyle

Warm up Set:

4 x 75 @ :15 rest as

  1. 75 free pull with buoy focusing on high elbow catch and rotation
  2. 25 free swim, 25 kick on back, 25 free with 6 quick strokes in middle of 25
  3. 75 backstroke smooth focus on kick
  4. 75 free build to fast in first 50 then easy last 25

Main Set:

2x:

5 x 100 @ :05 seconds rest

round 1 aim to hold best average pace for all 5

round 2 aim to start 5 seconds slower than previous average

rounds 4 and 5 descend to under best average

take 30 seconds rest between sets

8x

  • alternating 25 sprint free (hold pace for all), 25 easy backstroke @ :20 seconds recovery

Cool down:

  • 50 easy kick on stomach focus on body position
  • 50 easy backstroke
  • 100 easy free focus on rotation and high elbow pull
  • 50 easy kick

Total: 21000

Workout Four

Warm up:

300 easy choice swim, 100 build to sprint kick with board, 100 freestyle drill

Warm up set:

6 x 50 @ :15/:10/:05 seconds rest maintaining pace to elevate heart rate

Main Set:

  • 300 @ :05 seconds rest – hold steady pace, strong effort but try to avoid building lactic acid
  • 4x 50 @ :30 seconds rest – maintain best average pace (first one should be most difficult but group should be hard)
  • 200 @ :10 seconds rest – same as effort for 300
  • 4x 50 @ :30 – same as previous 50s
  • 100 @ : 15 rest (same as above)
  • 4x 50 @ :30 rest maintaining same best average
  • 1x 200 pull, steady, focused on high elbow pull

Cool down:

200 easy

Total: 2100

Click on the number below that corresponds to the week of training you’re in.

Week Three

Workout One

Warm up:

400 easy swim

Warm up set:

2x

  • 200 free cruise @ :20 seconds rest

Main Set:

25 x 100 (:60 sec rest in between each set of 5)

  • 1-5 – Free @ :20 sec rest (easy warmup effort)
  • 6-10 – 25 drill, 75 free @ :20 sec rest
  • 11-15 – Kick (Descend within the 100’s)@ :10 sec rest
  • 16-20 – IM @ :15 sec rest
  • 21-25 – Free @ :15 sec rest

Warm down:

100 easy

Total: 2600

Workout Two

Warm up:

500 SKIDS

Warm up set:

8 x 25 – kick @ :10 sec rest

8 x 50 – 25 drill, 25 swim @ :15 sec rest

8 x 75 – free/stroke/free @ :10 sec rest

Main set:

8 x 100 – free @ :10 sec rest (descensing 1-4, 5-8)

Warm down:

200 easy

Total: 2700

Workout Three

Warm up:

200 freestyle, 100 freestyle kick with board, 50 easy backstroke, 50 freestyle build

Warm up set:

8×50 build @ :20 seconds rest as 25 easy free drill, 25 build free to sprint

Main Set:

2x:

  • 4 x 50 kick @ :30 seconds rest with max effort over last 12.5 yards
  • 200 pull focus on body position @ :20 seconds rest
  • 50 free max effort @ :05 rest
  • 50 back super easy @ :30

2 x 75 @ :15 rest pull building last 50

4 x 50 @ :30 rest pull building last 25

2 x 25 @ :45 seconds rest max effort

2x

50 back easy, 50 free easy

Cool down:

200 your choice, very relaxed

Total: 2400

Workout Four

Warm up:

200 free, 100 drill, 100 kick, 100 choice

Warm up set:

8 x 75 free @ :20, :15, :10, :05 recovery building from smooth to fast over course of 75s

Main Set:

2x:

  • 8x 50 freestyle

first set of 8: 5 seconds recovery

second set of 8: 10 seconds recovery

Your goal is to maintain your best average pace throughout set 1, then hold that pace or even increase your pace throughout set 2 .

rest :30

200 freestyle pull

Cool down:

200 alternating backstroke and kick

Total: 2900

Click on the number below that corresponds to the week of training you’re in.

Week Four

Workout One

Warm up:

200 swim, 200 stroke, 100 kick, 100 swim

Warm up set:

  • 4 x 75 Free @ :10 rest
  • 4 x 50 Stroke @ :10 rest
  • 4 x 25 Drill @ :10 rest

Main Set:

3 x 400 Free @ :60 sec rest

  • 1- 50% effort
  • 2- 75% effort
  • 3- 90% effort

Warm down:

200 easy

Total: 2600

Workout Two

Warm up:

200 swim, 100 kick, 100 swim

Warm up set:

Super 500 @ :10 sec rest:

  • 25’s – Free drill
  • 50’s – Stroke
  • 75’s – Free swim

25, 25, 50

25, 75

50, 50

75, 25

50, 25, 25

Main set:

300 fast all-out for time

100 backstroke easy

8x 100 – 50 drill, 50 swim @ :10 sec rest

  • odds – free (build the swim portion)
  • even – backstroke

100 easy choice

300 fast all out effort – record time and compare to previous 300

Warm down:

200 easy

Total: 2600

Workout Three

Warm up:

200 free easy, 100 backstroke, 50 kick, 50 free build

Warm up Set:

8 x 50 @ :15/:05 rest alternating 50 pull steady, 50 drill nice and easy focus on body position and rotation

200 free build middle 100

Main Set:

4x:

  • 200 swim @ :10 seconds rest not building lactate but swimming steady
  • 4 x 25 max effort @ :30 rest

100 back easy

2 x 200 free pull with high elbow and body position focus

Cool down:

200 choice easy

Total: 2900

Workout Four

Warm up:

8 x 50 alternating freestyle, backstroke, kick, drill focus on chest and head position, high elbow pull

Warm up set:

500 swim as:

  • 100 smooth free
  • 200 free w/every other 25 quick turnover
  • 100 free focus on rotation & distance per stroke
  • 100 backstroke

Main Set:

4 x 100 @ :10 rest, hold best average

8 x 75 @ :15 rest with goal of maintaining pace of best average 100 pace despite fatigue

8 x 50 @ :30 rest with goal of faster than best average 100 pace by at least 1.5 seconds per 50

Cool down:

200 choice easy

Total: 2500

Click on the number below that corresponds to the week of training you’re in.

Week Five

Workout One

Warm up:

400 easy swim

Warm up set:

10 x 25 @ :10 rest

  • odds- drill swim (stroke or free)
  • evens- swim (stroke or free)

Main Set:

10 x 200

  • 1-2 Free @ :15 rest
  • 3-4 IM @ :15 rest
  • 5-6 Free @ : 10 rest
  • 7-8 50 kick, 50 swim (x2) @ :10 rest
  • 9-10 Free @ :5 rest

Warm down:

150 easy

Total: 2900

Workout Two

Warm up:

400 easy swim

Warm up set:

6 x 50 free @ :10 rest build effort throughout the first 5 and swim easy for last 25

Main set:

15 x 100

  • 1-5 – Free @ :20 sec rest (easy warmup effort)
  • :30 rest
  • 6-10 – 50 drill, 50 free @ :20 rest
  • :30 rest
  • 11-15 – Kick, descending within each 50 – max effort for last 25 @ :30 rest
  • :30 rest
  • 16 x 25 @ :20, :15, :10, :05 rest per set of 4 – hold best average time

Warm down:

200 easy

Total: 3000

Workout Three

Warm-up:

300 alternating freestyle, backstroke, kick, drill focus on chest and head position, high elbow pull

Warm-up Set:

500 swim as:

  • 100 build free
  • 200 free w/every other 25 quick turnover
  • 100 free focus on rotation & distance per stroke
  • 100 backstroke

Main Set:

5x 100 @ :10 rest hold best average

4 x 75 @ :15 rest with goal of maintaining pace of best average 100s despite fatigue

12 x 50 @ :30 rest with goal of faster than best average 100 pace by at least 1.5 seconds per 50

Cooldown:

200 easy choice

Total: 2400

Workout Four

Warm up:

200 freestyle, 100 freestyle kick with board, 50 easy backstroke, 50 freestyle build

Warm up set:

8×50 build @ :20 rest as 25 easy free drill, 25 build free to sprint

100 backstroke easy

Main Set:

2x:

  • 6 x 50 kick @ :30 rest with max effort over last 12.5 yards
  • 300 pull focus on body position @ :20 rest
  • 2 x 50 free max effort @ :05 rest
  • 50 back super easy @ :30

4x 75 @ :15 rest pull building last 50

4 x 50 @ :30 rest pull building last 25

4 x 25 @ :45 rest max effort

Cool down:

2x:

  • 50 back easy
  • 50 free easy

Total: 3100

Click on the number below that corresponds to the week of training you’re in.

Week Six

Workout One

Warm up:

500 easy swim

Warm up set:

4 x

  • 25 – drill
  • 50 – swim
  • 25 – kick @ :10 rest

Main Set:

5 x 100 kick descending 1-5 @ :15 rest

8 x 125: 100 free, 25 kick @ :10 rest

Warm down:

100 easy

Total: 2500

Workout Two

Warm up:

500 SKIDS

Warm up set:

8 x 50 drill/swim by 25 @ :10 rest

Main set:

6 x 100 @ :20 rest
Odd – free
Even – kick

4 x 150 as 50 free, 50 stroke, 50 free @ :15 rest

2 x 200 free descending 1-2, 3-4 @ :20 rest

200 swim all out – record time

Warm down:

100 easy

Total: 2800

Workout Three

Warm-up:

400 swim, 100 kick, 100 drill, 200 build

Main Set:

2x:
6 x 100 – free descending to hard race pace in sets of 3 @ :15 rest
200 kick steady with board

100 back easy

12 x 25 max effort @ :30 rest, every 4th easy

Cooldown:

300 easy

Total: 2300

Workout Four

Warm up:

200 easy, 100 kick, 100 build, 100 backstroke

Warm up set:

8×50 every third quick @ :15 rest

Main Set:

6 x 200 @ : 20 rest with middle 100 at race pace, last 50 easy drill
8 x 50 kick with board @ :30 rest focusing on hard middle 25

Cool down:

300 super easy

Total: 2800

Click on the number below that corresponds to the week of training you’re in.

Week Seven

Workout One

Warm up:

100 free, 100 stroke, 100 free, 100 kick, 100 free

Warm up set:

Super 500 @ :10 sec rest:
25’s – Free drill
50’s – Stroke
75’s – Free swim

Super 500: 25, 25, 50, 25, 75, 50, 50, 75, 25, 50, 25, 25

Main Set:

2 x 200 free (moderate) @ :15 rest
2 x 100 kick @ :15 rest
2 x 200 free 75% @ :20 rest
2 x 100 drill @ :15 rest
2 x 200 free 90% @ :30 rest

Warm down:

200 easy

Total: 2900

Workout Two

Warm up:

400 easy swim

Warm up set:

8 x 75 kick/drill/swim @ :15 rest

Main set:

3 x

1 x 50 kick @ :10 rest
1 x 100 free 90% effort @ :20 rest
1 x 150: 50 drill/50 swim/50 drill @ :10 rest
1 x 200 free @ 75%

:30 sec rest in between each set

Warm down:

200 easy

Total: 2700

Workout Three

Warm-up:

200 freestyle, 100 freestyle kick with board, 50 easy backstroke, 50 freestyle build

Warm-up Set:

4×50 build @ :20 seconds as

  • 25 easy free drill
  • 25 build free to sprint
  • 100 backstroke easy

Main Set:

2x:
8 x 50 kick @ :30 rest with max effort over last 12.5 yards
2 x 100 pull smooth focus on body position @ :20 rest
50 free max effort @ :05 rest
50 back super easy @ :30

8 x 75 @ :30 rest pull building last 50

Cooldown:

3x:

  • 50 back easy
  • 50 free easy

Total: 3000

Workout Four

Warm up:

4 x 100 alternate free/kick/drill/choice by 100

Main Set:

28 x 50 free:

  • 1 – 4 @ :20 rest build to fast through first 37.5 then easy
  • 5 – 12 @ :10 hold best average time
  • 13 – 20 @ : 30 rest, alternating MAX effort and easy backstroke by 50
  • 21 – 28 @ :05 hold best average try to be as close to average of 5 – 12
  • 8 x 75 @ :15 rest alternating back/drill/freestyle kick on back by 25 within each 75

Cool down:

200 easy

Total: 2600

Click on the number below that corresponds to the week of training you’re in.

Week Eight

Workout One

Warm up:

300 free, 200 drill

Warm up set:

4 x @ :10 sec rest

  • 25 – kick
  • 50 – drill
  • 75 – free

Main Set:

8 x 125 @ :15 rest

1,5 – 25 kick, 75 swim
2,6 – 25 swim, 25 kick, 50 swim
3,7 – 50 swim, 25 kick, 25 swim
4,8 – 75 swim, 25 kick

2 x 400 @ :30 rest
1 – 100 swim, 100 drill (x2)
2 – 90% effort

Warm down:

100 easy

Total: 3000

Workout Two

Warm up:

500 SKIDS

Warm up set:

8 x 75 IM @ :10 rest
1,5 – fly, back, breast
2,6 – back, breast, free
3,7 – breast, free, fly
4,8 – free, fly, back

4 x 25 drill @ :10 rest
4 x 50 swim (not free) @ :10 rest
4 x 75 descending by 25 @ :10 rest
4 x 100 kick/drill/swim/kick @ :10 rest

Main set:

6 x 100 free descending

1-3, 4-6 (#6 is all out effort) @ :15 sec rest

Warm down:

200 easy

Total: 2900

Workout Three

Warm-up:

300 swim

Warm-up Set:

8 x 50 build to fast freestyle
100 easy back

Main Set:

300 max effort (get time)
200 super easy
200 max effort (aim for 2 seconds per 100 faster than 300 time)
300 super easy
100 max effort (aim for 4 seconds faster per 100 than 300)

Cooldown:

300 easy

Total: 2200

Workout Four

Warm up:

500 easy swim

Warm up set:

12 x 50 alternating drill, steady kick, smooth swim by 50 @ :20 rest

Main Set:

8 x 100 @ :10 rest – first 10 yards quick, remaining swim smooth focus on technique and body position

Cool down:

300 – backstroke, kick, free by 25

Total: 2200 – recovery focus

Click on the number below that corresponds to the week of training you’re in.

Week Nine

Workout One

Warm up:

10 x 100 @ :10 rest

Warm up set:

8 x 25 @ :15 sec rest (make it more challenging by decreasing 1 breathe on each if you are able)
1-2: 4 breaths
3-4: 3 breaths
5-6: 2 breaths
7-8: 1 breath

Main Set:

1 x 200 free cruise @ :20 rest
1 x 250 IM (100 free at the end) @ :20 rest
1 x 300 free 75% @ :30 sec rest
1 x 250 IM (100 free at the end) @ :20 rest
1 x 200 free cruise

200 free all-out, record time

Warm down:

200 easy

Total: 2800

Workout Two

Warm up:

200 free, 200 stroke

Warm up set:

4 x 100 (50 drill, 25 free, 25 back) @ :15 rest

Main set:

4x
2 x 75 kick/swim/kick @ :15 rest
2 x 125 free descending 1-2 @ :20 rest
2 x 75 drill/swim/drill @ :15 rest

Warm down:

100 easy

Total: 3100

Workout Three

Warm-up:

300 choice

Warm-up Set:

2x:

  • 6 x 50 free descending effort from 1 to 3,4 to 6 @ :10 rest
  • 8 x 25 kick with board alternating hard, easy @ :15 rest

Main Set:

4 x 250 freestyle @ :45 rest as (100 smooth, 50 build, then take 5 seconds rest, then 100 max effort)

Your goal is to get times of the max 100 and keep them consistent despite fatigue.

100 easy backstroke

8 x 25 freestyle as: 2x ( 1 – sprint @ :20 rest, 2 – sprint @ :15 rest, 3 – sprint @ :10 rest, 4 – EASY @ :30 rest) – goal is to keep pace same despite fatigue and dropping rest.

Cooldown:

2x: (50 drill, 50 backstroke, 50 easy kick, 50 swim choice) all relaxed

Total: 3000

Workout Four

Warm up:

100 swim, 100 kick, 100 IM, 100 drill, 100 swim (SKIDS)

Warm up set:

8 x 50 – 25 kick, 25 swim @ :15 rest

Main Set:

8 x 200 @ :30 rest
Odds – 50 kick, 50 swim (x2)
Evens – swim with middle 100 at race pace focusing on kick, last 50 technique focus

Cool down:

200 easy

Total: 2700

Click on the number below that corresponds to the week of training you’re in.

Week Ten

Workout One

Warm up:

100 free, 100 stroke, 100 free, 100 kick, 100 free

Warm up set:

8 x 50 – 25 kick, 25 swim @ :15 rest

Main Set:

4 x 125 free 75% effort @ :15 rest
4 x 25 all out kick @ :30 rest
4 x 125 IM (50 free at the end) @ :20 rest
4 x 25 sprint swim @ :30 rest
4 x 125 free 75% effort @ :15 rest
4 x 25 sprint kick @ :30 rest

Warm down:

200 easy

Total: 2900

Workout Two

Warm up:

300 easy

Warm up set:

8 x 100 @ : 15
1,5 – Easy Swim
2,6 – Kick
3,7 – Drill
4,8 – Stroke swim

Main set:

10 x 200
Odds – 75 swim, 50 fast, 75 swim @ :20 rest
Evens – 25 fast, 100 moderate, 25 fast @ :20 rest

Warm down:

200 easy

Total: 3300

Workout Three

Warm-up:

300 swim easy

Warm-up Set:

8 x 50 @ :15 rest build first 25, easy backstroke 2nd 25

Main Set:

2 x 50 max effort kick @ :60 recovery
100 easy backstroke
200 strong effort free
200 easy swim

2 x 400 @ :05 recovery – aim to push, but stay aerobic on #1 and drop pace to race pace on 2nd

Cooldown:

300 super easy

Total: 2400

Workout Four

Warm up:

500 swim easy

Main Set:

32 x 50 @ :10 recovery – stay aerobic (alternating 1 – smooth free, 2 – steady kick, 3 – drill with body position, rotation focus, 4 – turnover focus)

Cool down:

300 super easy

Total: 2400

Click on the number below that corresponds to the week of training you’re in.

Week Eleven

Workout One

Warm up:

100 free, 100 drill, 100 free, 100 drill, 100 free

Warm up set:

12 x 75
1-4 kick/drill/swim @ :15 rest
5-8 IM (fly/back/breast, back/breast/free, breast/free/fly, free/fly/back) @ :15 rest
9-12 free @ :10 rest

Main Set:

4 x 200 free descending 1-4@ :20 rest
8 x 100 50 stroke/50 free @ :15 rest

Cool down:

200 easy

Total: 3200

Workout Two

Warm up:

400 easy

Warm up set:

Super 500 @ :10 rest:
25’s – free drill
50’s – stroke
75’s – free swim

25, 25, 50
25, 75
50, 50
75, 25
50, 25, 25

6 x 100 IM @ :20 rest

Main set:

2 x
300 swim @ :10 rest
200 kick @ :20 rest
200 swim @ :10 rest
100 kick @ :10 rest
100 swim sprint @ :30 rest

Warm down:

200 easy

Total: 3500

Workout Three

Warm-up:

200 swim. 100 drill, 200 swim, build to fast

Warm-up Set:

4 x 50 @ :10 rest descending effort 1-3 and then easy back for 4

Main Set:

10 x 100 @ :30 rest – maintain best average. Should start to be digging to hold pace at #6

100 back easy

8 x 50 kick @ :15 rest (25 easy, 25 max effort)

Cooldown:

300 easy

Total: 2500

Workout Four

Warm up:

500 swim choice mixing in drill and kick

Warm up set:

10 x 50 free @ :15 rest with every 5th drill and 1-4, 6-9 as descending effort

Main Set:

500 @ :30 rest 100 smooth, 300 strong, 50 easy kick, 50 max effort
3 x 100 @ :15 rest steady pace
500 @ :30 rest as smooth 250 then race pace 250
10 x 50 pull @ :30 aiming to work at anaerobic, hard effort throughout
100 back easy
200 kick alternating easy/hard by 25

Cool down:

300 easy

Total: 3400

Click on the number below that corresponds to the week of training you’re in.

Week Twelve

Workout One

Warm up:

200 free, 200 kick, 200 drill

Warm up set:

4 x 100 – 25 drill/50 swim/25 drill @ :15 sec rest
4 x 50 Kick @ :15 sec rest

Main Set:

15 x 100
1-5 Free @ :10 rest
6-10 IM @ :15 rest
11-15 Free @ :10 rest (these should be at 75% effort)

200 free all-out, record time, compare to week one

Warm down:

100 easy

Total: 3000

Workout Two

Warm up:

500 SKIDS

Warm up set:

10 x 50
1-5 Stroke @ :15 rest
6-10 Free @ :15 rest

Main set:

5 x
100 Free @ :10 rest
75 Kick @ :10 rest
100 Free @ :10 rest
25 Sprint @ :20 rest
100 Free @ :10 rest

Warm down:

200 easy

Total: 3200

Workout Three

Warm-up:

5x (swim straight through):
50 freestyle
25 backstroke
25 freestyle kick on back in streamline position (head relaxed back, hips pressed toward the surface)

Warm-up Set:

4x:
4 x 50 freestyle gradually building effort throughout each @ :10 rest
4 x 25 freestyle @ :10 rest – 1st – fast, powerful first 8 strokes, smooth & relaxed rest of way; 2nd – build first 8 strokes, fast 6 strokes, smooth rest of way

Main Set:

3x:
8 x 50 freestyle @ :05 recovery 1st set of 8, :10 recovery for 2nd set of 8, :15 rest for last set of 8

Goal: maintain your best average pace throughout set 1; hold that pace as you fatigue in set 2, give amazing effort for last set

:60 recovery

4x:
6x 25 freestyle kick with kickboard @ :15 recovery try to maintain best average time
1 x 50 free smooth and relaxed body position focus @ :15 recovery

Cooldown:

200 your choice, very relaxed

Total: 2900

Workout Four

Warm up:

300 choice

Warm up set:

2x:
6 x 50 free descending effort from 1 to 3,4 to 6 @ :10 rest
8 x 25 kick with board alternating hard, easy @ :15 rest

Main Set:

4 x 400 freestyle @ :45 rest as (150 smooth, 50 build, then take 5 seconds rest, then 150max effort, 50 easy); goal is to get times of the max 150 and keep them consistent despite fatigue

100 easy backstroke

12 x 25 freestyle as: 3x ( 1 – sprint @ :20 rest, 2 – sprint @ :15 rest, 3 – sprint @ :10 rest, 4 – EASY @ :30 rest) – goal is to keep pace the same despite fatigue and dropping rest

Cool down:

2x: (50 drill, 50 backstroke, 50 easy kick, 50 swim choice) all relaxed

Total: 3800

Click on the number below that corresponds to the week of training you’re in.