Swim Workout – Week 13

Swim Workout – Week 13

Three swim workouts for beginner, intermediate and advanced swimmers. Beginner 10 minute ‘your-choice’ warm up 4×50 kick w/board (25 easy, 25 hard) 4×50 drill w/pull buoy: 1 as ‘shark’ drill (tap buoy with hand after every stroke) 1...
Swim Workout – Week 12

Swim Workout – Week 12

Three swim workouts for beginner, intermediate and advanced swimmers. Beginner 200 warm up freestyle 4×75 (kick/drill/swim by 25) 200 swim 2x(50 free, 50 back) 4×25 w/:30 rest 2x(1 easy, 1 fast) main set: 25 50 75 100 75 50 25…all with :30 or more rest...
Swim Workouts – Week 11

Swim Workouts – Week 11

Three swim workouts for beginner, intermediate and advanced swimmers. Beginner 200 warm up 9×50 w/:30 rest as 3x(1 kick, 1 drill, 1 swim) 4×100 pull w/:60 rest 8×50 w/:30 rest (descend 1-4, 5-8) 100 cool down *1550 Total* Intermediate 5-600 warm up...
Swim Workout – Week 10

Swim Workout – Week 10

Three swim workouts for beginner, intermediate and advanced swimmers. Beginner 200 warm up with fins 200 kick with fins 6×50 w/:30 (descend stroke count by 50) 4×50 @ 3:00 (25 fast, 25 easy free) 6×50 w/:45 (pull) 100 cool down *1300 Total* Intermediate...
Swim Workout – Week 9

Swim Workout – Week 9

Three swim workouts for beginner, intermediate and advanced swimmers. This workout is intended for LCM (Long Course Meters) AKA 50m/50y pool. Beginner 200 warm up 2×50 w/:30 (kick/swim by 25) 2×50 w/:30 (drill/swim by 25) 4×50 w/:45 (descend stroke...
Swim Workout – Week 8

Swim Workout – Week 8

Three swim workouts for beginner, intermediate and advanced swimmers. Beginner 300 warm up with fins 8×50 w/:60 (4 as kick/swim; 4 as drill/swim by 25) 3×50 @ 2:00 pull 6×25 @ :60 pull (strong) 4×25 swim @ :60 (descend 1-4) 4×50 @ 2:15 (3/5...