Swim Workouts

Swim Workouts

2000 yards/meters

  • 5 x 100 warm-up with 10-20 second rest between.
  • Rest 30 seconds
  • 6 x 50  form drills with 20-30 second rest between. Goal: Working on improving your technique which is a critical step to becoming a faster swimmer.
  • Rest 1 minute
  • 10 x 100 higher effort than steady swimming with between 10 to 30 seconds rest. Goal: To increase your effort into the 80-90 percent of maximum range. If you are a newer swimmer, keep this closer to 80 percent and take more rest. Experienced swimmers swim closer to 90 percent and take less rest. This is roughly lactate threshold pace or the fastest pace you might attempt to hold in a sprint or Olympic-distance triathlon.
  • Rest 1 minute
  • 1 x 100 kicking. Goal: Don’t ignore your kick in swim training
  • 1 x 100 easy. Goal: Cooling down and stretching out.
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