1-hour/2,550 yd swimming workout

This 60-75 minute swimming workout gives the advanced swimmer a great "get back in shape" workout.

Time: 60-85 minutes

Yardage: 2,550

Difficulty: Difficult - a great "get back into shape" workout for the advanced swimmer.

Warm-up

200 freestyle swim

Set 1

Yardage: 900

3x100 freestyle on 1:40

3x100 freestyle on 1:35

3x100 freestyle on 1:30

Set 2

Yardage: 600

4x50 kick, IM order on 1:00

• each 50 is a different stroke

4x50 drill, IM order on :55

• Butterfly drill: 3 kicks to 1 pull

• Backstroke drill: 12-kick switch

• Breaststroke drill: 2 kicks to 1 pull

• Freestyle drill: catch-up

4x50 IM swim on :50

Set 3

Yardage: 900

3x100 backstroke on 1:45

3x100 backstroke on 1:40

3x100 backstroke on 1:35

Active Recovery

Yardage: 850

8x75 freestyle/backstroke on 1:20

4x50 freestyle/backstroke on :45

2x25 freestyle/backstroke on :30

Your swim workout is complete!

Congratulations on completing your swim workout. Now, go stretch it out.