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!

Novice Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

WORKOUT

• 200 i.m.

• 100 i.m.

• 4x25 fly :45

• 4x25 back :40

• 4x25 breast :45

• 4x25 free :40

• 2x100 kick 2:00

• 2x100 pull 1:45

• 2x25 no breath/no interval

WARM-DOWN

• 200 easy

TOTAL: 1,750

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

• 400 i.m. strong

• 4x50 fly 1:00

• 4x25 fly :40

• 300 i.m. strong

• 4x50 back 1:00

• 4x25 back :40

• 200 i.m. strong

• 4x50 breast 1:00

• 4x25 breast :40

• 100 i.m. strong

• 4x50 free 1:00

• 4x25 free :40

WARM DOWN

• 300 easy

TOTAL: 3, 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!

Novice Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

WORKOUT

• 4x100 (1 kick/1 drill/1 swim)

• 8x50 (2 kick/2 drill/4 swim)

• 16x25 (4kick/4 drill/8 swim)

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!

Advanced Workout

WARM-UP

• 600 swim

• 400 kick

• 200 pull

WORKOUT

• 4x100 i.m. (descend 1-4) 1:30

• 4x200 i.m. (descend 1-4) 3:00

• 4x400 i.m. (descend 1-4) 6:00

• 12x50 kick (1 easy/1 fast) 1:00

• 400 pull (every other lap - only three breaths)

WARM-DOWN

• 200 easy

TOTAL: 5,200 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

• 200 kick

• 200 pull

WORKOUT

• 8x100 (25 kick no board/50 drill/25 swim) 1:45

• 6x100 kick (50 fast/50 easy) 2:00

• 4x100 pull (descend 1-4) 1:40

• 2x100 fast choice stroke 2:00

• 100 easy

• 16x25 (1 no breath/1 easy) :45

WARM DOWN

• 200 easy

TOTAL: 3,400 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!

Novice Workout

WARM-UP

• 200 swim

• 100 kick

• 100 pull

WORKOUT

• 2x100 kick 2:00

• 8x25 kick (1 easy/1fast) :50

• 2x100 pull 1:45

• 8x25 pull (1easy/1 fast) :45

• 400 (breathe every 3rd stroke)

WARM-DOWN

• 100 easy

TOTAL: 1,700 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!

Advanced Workout

WARM-UP

• 400 swim

• 400 kick

• 400 pull

WORKOUT

• 12x50 (25 kick/25 drill) 1:00

• 12x25 (1 fast/1 easy) :40

• 20x100 choice stroke (100 fast/100 easy) 2:00

• 400 Pull

WARM-DOWN

• 200 easy

TOTAL: 4,700 yd.

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!

Intermediate Workout

WARM-UP

• 300 swim

• 3x100 kick 2:00

• 6x50 pull 1:00

WORKOUT

1x:

• 10x75 kick (middle lap fast) 1:30

• 6x100 pull (breathe every third stroke) 1:40

4x:

• 25 fly :30

• 50 back/breast :55

• 75 free 1:15

• 100 i.m. 1:45

1x:

• 50 easy

1x:

• 4x50 fast (coice stroke, coice interval)

WARM-DOWN

• 200 easy

TOTAL: 3,700 yd.

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!