3900 yard swim workout

Quick swim workout to get your heart rate up.

Time: 90 minutes

Yardage: 3,900

Difficulty: Medium. This workout can easily be made difficult by decreasing rest time by 5 seconds and all intervals by 10 seconds.

Warm-up

Interval: 10 seconds rest between each length.

[700 yd]

• 200 choice

• 4x75 

  • Odd: 50 back, 25 free

  • Even: 50 free, 25 back

• 200 kick, IM order

Warm-up set 1

Interval: 10 seconds rest between each 100.

[300 yd]

• 3x100 IM: drill

  • Butterfly: 1-1-1

  • Backstroke: 6-kick switch

  • Breaststroke:: breaststroke w/ flutter kick 

  • Freestyle: catch-up

Warm-up set 2

Interval: 1:50

3x100 descending (3 rounds)

[900 yd]

• 1st 100: 75 free, 25 back

• 2nd 100: 50 free, 50 back

• 3rd 100: 25 free, 75 back

Main set

Interval: 1:35

[900 yd]

3x100 descending ( 3 rounds - 150 easy choice swim in between each round)

Warm down set 1

Interval: 10 seconds rest between each 50

[600 yd]

• 4x50 free

• 4x50 IM

• 4x50 backstroke

Warm down

500 freestyle/backstroke choice

Your swim workout is complete!

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