Advanced Swim Workout

WARM-UP

• 400 swim

• 400 kick

• 400 pull

WORKOUT

• 100 i.m. 1:30

• 200 i.m. 3:00

• 300 i.m. 4:30

• 400 i.m. 6:00

• 400 i.m. 6:00

• 300 i.m. 4:30

• 200 i.m. 3:00

• 100 i.m. 1:30

• 16x100 kick 1:45 (1 fast/1 easy)

• 16x50 kick 1:00 (1 fast/1 easy)

• 8x25 undewater kick no breath :45

WARM-DOWN

• 400 easy

TOTAL: 5,600 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Intermediate Swim Workout

WARM-UP

• 300 swim

• 300 kick

• 300 pull

WORKOUT

4x:

• 2x25 fly :40

• 2x75 (fly/back/breast) 1:20

• 2x100 free 1:40

1x:

• 400 pull

• 20x50 kick (each set of 5 gets faster) 1:00

• 400 pull

WARM-DOWN

• 200 easy

TOTAL: 4,500 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Dry Workout

BEFORE JUMPING IN THE POOL:

4x:

• 10 jumping squats

• 10 sit-ups

• 10 walking lunges

4x:

• 10 burpees

• 10 v sit-ups

• 5 push-ups

• 5 pull-ups

4x:

• 20 right side crunches

• 20 left side crunches

• 20 crunches

2x:

• 50 choice sit-ups

• 1.5 minute elbow (prone) bridge

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Novice Swim Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

WORKOUT

• 2x150 (50 swim/50 kick/50 swim) 3:00

• 2x100 (50 swim/50 kick) 2:00

• 2x75 (1 swim/1 kick) 1:30

• 2x50 (1 swim/1 kick) 1:00

• 2x25 (1 swim/1 kick) :40

• 8x50 (2 of each stroke) 1:00

• 8x25 (1 fast/1 easy) :45

WARM-DOWN

• 200 easy

TOTAL: 2,000 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 200 pull

• 100 swim

WORKOUT

• 16x50 (1 kick/1 drill/1 swim/1 fast) :50

• 6x200 i.m. (descend 1-3/descend 4-6) 2:45

• 6x100 breast (50 easy/50 fast) 1:45

• 40x25 (10 of each stroke)(work on technique) :35

• 2x400 i.m. (1 perfect stroke/1 fast) 6:00

WARM-DOWN

• 300 easy

TOTAL: 5,700 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Fuel & Hydration Quick Tip

I can't say it enough; if you're not fuelling and hydrating properly you're not getting the most out of your workouts! Make sure you are eating the right foods and drinking the right fluids at the right time.

Find your favorite bars and drinks and stock up. Plan out your meals ahead of time so you're not tempted to eat junk food.

It can take discipline to fuel and hydrate right but if you're willing to make that extra effort your performance is likely to increase significantly. If you're not willing to address what you eat and drink you could be greatly limiting your potential.

If you have any questions please ask in the comment section below and remember this is only an opinion. When making any changes to your diet you are doing so at your own risk and should have prior approval from your physician!

Intermediate Swim Workout

WARM-UP

• 200 swim

• 200 kick

• 200 pull

• 200 swim

WORKOUT

• 10x75 mixed stroke (25 scull/25 drill/25 swim) 1:30

• 4x200 pull (descend 1-4) 3:00

• 16x25 (1 fast/1 easy) :40

WARM-DOWN

• 300 easy

TOTAL: 3,250 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Dry Workout

BEFORE JUMPING IN THE POOL:

4x:

• 20 walking lunges

• 10 burpees

• 10 sit-ups

4x:

• 4 pull-ups

• 20 v sit-ups

• 20 right side crunches

• 20 left side crunches

4x:

• 1 minute elbow bridge

• 10 squat-jumps

1x:

• 100 choice sit-ups

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Novice Swim Workout

WARM-UP

• 100 swim

• 100 kick

• 100 swim

• 100 pull

WORKOUT

• 200 kick (50 breast kick/50 free kick)

• 2x100 kick (100 breast kick/100 free kick)

• 2x50 kick (50 breast kick/50 free kick)

• 8x75 (25 kick/25drill/25swim) 1:40

• 6x25 (every other lap no breath) :50

WARM-DOWN

• 200 easy

TOTAL: 1,850 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 200 pull

• 100 i.m.

WORKOUT

• 6x150 (50 scull/50 drill/50swim) 2:30

• 6x100 kick fast 1:35

• 6x50 kick fast :50

• 400 pull

• 4x75 fly descend 1-4 1:15

• 4x75 back descend 1-4 1:10

• 4x75 breast descend 1-4 1:15

• 4x75 free descend 1-4 1:05

• 400 pull

• 4x50 fly descend 1-4 :50

• 4x50 back descend 1-4 :45

• 4x50 breast descend 1-4 :50

• 4x50 free descend 1-4 :40

WARM-DOWN

• 400 easy

TOTAL: 6,000 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Intermediate Workout

WARM-UP

300 swim

300 kick

300 pull

WORKOUT

200 kick 4:00

4x100 pull 1:30

200 kick 4:00

3x100 pull 1:30

200 kick 4:00

2x100 pull 1:30

200 kick 4:00

1x100 pull 1:30

8x25 (1fly/1no breath) :50

WARM-DOWN

200 easy

TOTAL: 3,100 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Advanced Workout

WARM-UP

400 swim

400 kick

400 pull

400 swim

WORKOUT

5x100 1:15 free - interval dictates speed

5x100 1:10 free - interval dictates speed

5x100 1:05 free - interval dictates speed

100 easy

16x75 1:10 - 4 of each stroke

100 easy

20x25 :40 - no breath every other lap

WARM-DOWN

400 easy

Total: 5,400 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!