5,100 yd swim workout

Get your backstroke warmed up! This workout should leave you tired and feeling good.

Time: 120 minutes

Yardage: 5100

Difficulty: medium- difficult (depending on ability)

Warm-up

Interval: 10 seconds rest between each

 Yardage: 900

• 300 swim

• 4x75 on 1:30

  • Odd: 25 freestyle + 50 backstroke

  • Even: 50 freestyle + 25 backstroke

• 4 x75 backstroke on 1:40

Set 1

Yardage: 900

• 4x75 on 1:50 backstroke kick 

• 4x75 on 1:50

  • Odd: 3 strokes + 6 kick switch

  • Even: overkick 

• 4x75 backstroke on 1:30

Set 2

Yardage: 800

• 4x100 2 rounds, intervals 1) 2:30 2) 2:00

  • 1: 75 free + 25 backstroke

  • 2: 50 free + 50 backstroke

  • 3: 25 free + 75 backstroke

  • 4: 100 backstroke

Main set

Yardage: 1200

• 3 rounds (descending 1-3)

  • 200 backstroke swim on 3:30

  • 4x50 backstroke on 1:00

Warm down

Yardage: 1200

• 4 x75 on 1:30

  • Odd: 25 freestyle + 50 backstroke

  • Even: 50 freestyle + 25 backstroke

• 4 x75 backstroke on 1:40 

• 4x75 freestyle easy on 2:00

• 2x200 on 3:30

  • odd 50s: kick

  • even 50s: swim

• 1x100 easy (choice)

Your swim workout is complete!

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