Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

WORKOUT

4x: (1 round of each stroke)

• 6x50 (2 kick/2 drill/2 swim) 1:00

1x:

• 4x100 kick (no board) 2:00

• 4x100 kick (with board) 2:00

4x: (descend rounds 1-4)

• 25 swim mix up strokes :30

• 50 swim mix up strokes :45

• 75 swim mix up strokes 1:10

• 100 swim mix up strokes 1:45

WARM-DOWN

• 300 easy

TOTAL: 4,000 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!

-Amanda

 

Novice Swim Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

WORKOUT

• 200 kick (each 50 gets faster) 4:00

• 2x100 kick (second 100 faster than the first) 2:00

• 2x50 kick (second 50 faster than the first) 1:00

• 100 easy

• 8x50 (25 drill/25 swim) 1:00

• 8x25 (20 yards fast/5 yards easy) :45

WARM-DOWN

• 200 easy

TOTAL: 1,800 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!

-Amanda

Advanced Swim Workout

WARM-UP

• 400 swim

• 400 kick

• 400 pull

WORKOUT

1x:

• 10x100 (25 kick/25 drill/50 swim) 1:30

6X:

• 4x25 fast :20

• 2x50 fast :45

• 100 easy 2:00

1X:

• 4x200 pull (50 free/50 breast) 2:45

• 16x25 (1 easy/1 no breath) :45

WARM-DOWN

• 300 easy

TOTAL: 5,500 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!

Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

WORKOUT

• 20x100 (50 kick/50 swim) 1:45

• 3x100 swim 1:20

• 3x100 swim 1:15

• 3x100 swim 1:10

• 16x25 (4 of each stroke) :40

WARM DOWN

• 300 easy

TOTAL: 4,300 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!

Training Log '98

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

Novice Swim Workout

WARM-UP

200 swim

100 kick

100 pull

WORKOUT

3x:

50 kick 1:15

2x25 fast swim :45

50 kick 1:15

4x25 fast swim :45

1x:

200 pull (25 free/25 back)

2x25 (no breath/no interval)

WARM-DOWN

200 easy

TOTAL: 1,600 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!

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!

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!