3,800 yd swim workout

Swim workout for beginners. Good if you are looking for a long workout that won't leave you exhausted all day.

Time: 90 min - 2 hours

Yardage: 3,800

Difficulty: Easy - medium depending on skill level - The intervals are only a suggestion!! [when in doubt, put everything on 10 seconds rest]

Warm-up

 Yardage: 1,400

• 2x100 free @ 2:00

• 4x50 kick @ 1:10

• 3x100 free pull @ 2:00

• 2x100 back @ 2:10

• 4x50 kick @ 1:10

• 3x100 back pull @ 2:10

Set 1

Yardage: 1,800 yds

2 rounds [2nd rd intervals in brackets]:

• 3x100 IM kick @ 3:05 [ 2:55]

• 3x100 IM drill  @ 2:30 [2:25]

• 3x100 IM swim @ 1:45 [1:40]

Swim down

Yardage: 600 yds

• 3x200 (choice) @ 10 seconds rest

  • 1) kick

  • 2) pull 

  • 3) swim

Your swim workout is complete!

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