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 as ‘no-cheat-ketch-up’ drill (hold buoy above head, transfer between hands on each stroke)
1 as ‘low-buoy’ drill (place buoy between ankles)
1 as ‘one-arm’ swim (hold buoy with one hand, stroke with other arm, switch after 25 meters) 4×50 swim @ :60 (odds: 25 ez, 25 fast; evens: 25 fast, 25 easy)
main set:
2×50, 1×100…all pulling
2×50, 1×100…all swimming
2×50, 1×100…all pull OR swim with :30 rest after 50s, :60 rest after 100s
100 cool down
*1600 total*

Intermediate
10 minute ‘your-choice’ warm up
8×50 kick w/board (25 easy, 25 hard)
8×50 drill w/pull buoy: 2 as ‘shark’ drill (tap buoy with hand after every stroke)
2 as ‘no-cheat-ketch-up’ drill (hold buoy above head, transfer between hands on each stroke)
2 as ‘low-buoy’ drill (place buoy between ankles)
2 as ‘one-arm’ swim (hold buoy with one hand, stroke with other arm, switch after 25 meters) 6×50 swim @ 1:20 (odds: 25 ez, 25 fast; evens: 25 fast, 25 easy)
main set:
4×50, 2×100, 1×200…all pulling on 1:10 per 50 (1:10, 2:20, 4:40)
1×200, 2×100, 4×50…all swim on 1:10 per 50 (1:10, 2:20, 4:40)
200 cool down
*3000 total*

Advanced
10 minute ‘your-choice’ warm up
8×50 kick w/board (25 easy, 25 hard)
8×50 drill w/pull buoy: 2 as ‘shark’ drill (tap buoy with hand after every stroke)
2 as ‘no-cheat-ketch-up’ drill (hold buoy above head, transfer between hands on each stroke)
2 as ‘low-buoy’ drill (place buoy between ankles)
2 as ‘one-arm’ swim (hold buoy with one hand, stroke with other arm, switch after 25 meters) 8×50 swim @ :60 (odds: 25 ez, 25 fast; evens: 25 fast, 25 easy)
main set:
3×100, 2×150, 1×300…all pulling on 1:40 per 100 (1:40, 2:30, 5:00)
1×300, 2×150, 3×100…all swim on 1:30 per 100 (4:30, 2:15, 1:30)
200 cool down
*3700 total*

GET YOUR SWIM GEAR: swimoutlet.com + speedo.com

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