Swim workout that focuses on technique and breath control.
Goal: Lung endurance
Time: 90 minutes
Yardage: 2,900
Difficulty: Easy if you are an advanced swimmer. Medium - difficult if you are a beginner swimmer.
Warm-up
10 seconds rest between each
[500 yd]
200 freestyle
100 IM
4x50s IM kick
Warm-up set 1
3x75 (4 rounds, each round is different stroke, IM order)
[900 yd]
Round 1
1x75: double kick
1x75: 1 armed butterfly
1x75: Full butterfly
Round 2
1x75: 6-kick switch
1x75: Catch-up drill
1x75: Full stroke
Round 3
1x75: Breaststroke + butterfly kick
1x75: Double kick
1x75: Full stroke
Round 4
1x75: Breathe every 2
1x75: Breathe every 3
1x75: Breathe every 4
Main set
4 x 75 (3 rounds) IM → no breaststroke, you can breathe freely during backstroke
[900 yd]
Round 1: breath 4x per 25
Round 2: breath 3x per 25
Round 3: breath 2x per 25
Warm down set 1
6x50s: 2 rounds of 3 (300 yd)
1: freestyle
2: backstroke
3: breaststroke
Warm down
4x75
[300 yd]
odd numbers: freestyle
even numbers: backstroke
Your swim workout is complete!
Congratulations on completing your swim workout. Now go stretch it out.
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