Swim workout for endurance improvement. All swim intervals are optional.
Time: 2 hours
Yardage: 8,000
Difficulty: Medium difficulty
Warm-up
Yardage: 800
2x200 swim - swim like: 75 free, 75 back, 50 free on 10 seconds rest
4x100 IM kick - one stroke per 100 on 10 seconds rest
Set 1
Yardage: 2,200
Round 1
2x200 swim on 3:30
4x75 kick on back on 1:30
Round 2
2x200 swim on 3:00
4x75 backstroke on 1:15
Round 3
2x200 swim on 3:30
4x75 IM kick on 1:30
Round 4
2x200 swim on 3:00
4x75 IM order on 1:00
Main Set
Yardage: 2,800
Round 1
4x100 IM kick on 2:15
4x100 IM drill on 2:00
4x100 IM order on 1:30
Round 2
4x100 IM kick - 1 stroke per 100 on 2:45
4x100 IM drill - 1 stroke per 100 on 2:15
4x100 IM order - 1 stroke per 100 on 1:45
Warm down
Yardage: 1500
Round 1:
4x75 freestyle swim on 1:45
4x50 freestyle swim on 50
Round 2:
4x75 backstroke swim on1:45
4x50 backstroke swim on 50
500 swim
Your swim workout is complete!
Congratulations on completing your swim workout. Now, go stretch it out.
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