Basic Swim Workout 800 meters Warm Up (150 m) 3 x 50 (S/K/P) warm up Kick Set (200 m) 4 x 50 kick choice stroke (sprint down, easy back) – 30 sec rest between Swim Set (350 m) 3 x 50 drills choice stroke 4 x 50 swim choice stroke (sprint down, easy back) – 30 sec rest between Warm Down (100 m) 100 warm down

Basic Swim Workout 850 meters Warm Up (150 m) 3 x 50 (S/K/P) warm up Kick Set (200 m) 4 x 50 kick sprint -30 sec rest between Swim Set (400 m) 4 x 100 swim - 80% pace - 1 min rest between each Warm Down (100 m) 100 warm down

Basic Swim Workout 850 meters Warm Up (150 m) 3 x 50 (S/K/P) warm up Main Set (400 m) 4 x 100 m sandwiches choice stroke Kick 25 m Swim 50 m Sprint Set (200 m) 8 x 25 m sprint off the blocks 2 25s of each stroke Warm Down (100 m) 100 warm down

Basic Swim Workout 850 meters Warm Up (150 m) 3 x 50 (S/K/P) warm up Swim Set (400 m) Ladder :30 sec break between each 1 x 25 1 x 50 1 x 75 1 x 100 Sprint Set (200 m) 4 x 50 m sprint off the blocks 1 of each stroke Warm Down (100 m) 100 warm down

Basic Swim Workout 1,050 meters Warm Up (150 m) 3 x 50 (S/K/P) warm up Kick Set (200 m) 4 x 50 m sprint kick - 30 sec rest 1 of each stroke Distance Set (600 m) 3 x 200 swim breast, crawl, breast Warm Down (100 m) 100 warm down

Basic Swim Workout 1,000 meters Warm Up (150 m) 3 x 50 (S/K/P) warm up Kick Set (200 m) 4 x 50 m sprint kick - 30 sec rest 1 of each stroke Swim Set (500 m) 5 x 100 swim Crawl, choice, crawl, choice, crawl Warm Down (150 m) 150 warm down

Basic Swim Workout 1,000 meters Warm Up (150 m) 3 x 50 (S/K/P) warm up Kick Set (200 m) 2 x 100 m kick – sprint inside flags 30 sec rest between Swim Set (500 m) 5 x 100 swim crawl, breast, IM, breast, crawl Warm Down (150 m) 150 warm down

Basic Swim Workout 1,050 meters Warm Up (150 m) 3 x 50 (S/K/P) warm up Kick Set (250 m) 5 x 50 sprint kick with fins 30 sec break between each Swim Set (500 m) 10 x 50 sprint – 1 min rest between Crawl then choice every other 50 Warm Down (150 m) 150 warm down

Basic Swim Workout 950 meters Warm Up (150 m) 3 x 50 (S/K/P) warm up Kick Set (250 m) 5 x 50 sprint kick with fins 30 sec break between each Swim Set (400 m) 4 x 100 sprint crawl 30 sec between each Warm Down (150 m) 150 warm down

Intermediate Swim Workout 1,600 meters Warm Up (300 m) 3 x 100 (S/K/P) warm up Kick Set (500 m) 9 x 50 sprint kick with fins 3 x 50 dolphin 3 x 50 back 3 x 50 free 50 easy swim Swim Set (600 m) 3 x 200 pace swim breathe every 3 Warm Down (200) 200 choice warm down

Intermediate Swim Workout 1,500 meters Warm Up (300 m) 3 x 100 (S/K/P) warm up Kick Set (350 m) 3 x 100 sprint kick with fins 50 easy swim Swim Set (700 m) 2 x 50 drill 6 x 100 sprint @ 2:00 (or your pace) Warm Down (150) 150 choice warm down

Intermediate Swim Workout 1,400 meters Warm Up (300 m) 3 x 100 (S/K/P) warm up Main Set (900 m) Ladder :30 sec break between each 1 x 25 1 x 50 1 x 75 1 x 100 1 x 125 1 x 150 Warm Down (200) 200 choice warm down

Intermediate Swim Workout 1,900 meters Warm Up (300 m) 3 x 100 (S/K/P) warm up Kick Set (400) 4 x 100 sprint IM kick Main Set (1,000 m) 2 x 500 breath control 100 breathe every 3 100 breathe every 5 100 breathe every 7 Warm Down (200) 200 choice warm down

Intermediate Swim Workout 1,900 meters Warm Up (300 m) 3 x 100 (S/K/P) warm up Kick Set (400) 4 x 100 sprint kick IM order Main Set (1,000 m) 4 x 250 breath control 50 breathe every 3 50 breathe every 5 50 breathe every 7 Warm Down (200) 200 choice warm down

Intermediate Swim Workout 1,900 meters Warm Up (300 m) 3 x 100 (S/K/P) warm up Kick Set (400) 8 x 50 sprint kick IM order Main Set (1,000 m) 2 x 500 breath control pull (optional: with hand paddles) 100 breathe every 3 100 breathe every 5 100 breathe every 7 Warm Down (200) 200 choice warm down

Intermediate Swim Workout 1,800 meters Warm Up (300 m) 3 x 100 (S/K/P) warm up Kick Set (300) 6 x 50 sprint kick Main Set (1,000 m) Ladder :30 sec break between each 1 x 50 1 x 75 1 x 100 1 x 125 2 x 150 Warm Down (200) 200 choice warm down

Advanced Swim Workout 2,200 meters Warm Up (300 m) 3 x 100 (S/K/P) warm up Kick Set (600) 5 x 100 sprint kick 100 free 100 choice 100 easy Main Set (1,000 m) 10 x 100 swim @ 2:00 (or your pace) Warm Down (300) 300 choice warm down

Advanced Swim Workout 2,500 meters Warm Up (450 m) 3 x 150 (S/K/P) warm up Kick Set (300) 5 x 50 sprint kick 50 free 50 choice 50 easy Main Set (1,500 m) 3 x 500 breath control 100 breathe every 3 100 breathe every 5 100 breathe every 7 Warm Down (250) 250 choice warm down

Advanced Swim Workout 2,500 meters Warm Up (600 m) 3 x 200 (S/K/P) warm up Kick Set (1,000) 9 x 100 sprint kick with fins 3 x 100 dolphin 3 x 100 flutter kick back 3 x 100 flutter kick on front 100 easy choice Swim Set (600 m) 12 X 50 sprint swim 3 x fly 3 x back 3 x breast 3 x free Warm Down (300) 50 underwater swim 250 choice warm down

Advanced Swim Workout 2,400 meters Warm Up (600 m) 3 x 200 (S/K/P) warm up Kick Set (500) 5 x 100 kick – sprint down, pace back Main Set (1,000 m) 10 X 100 sprint swim 4 @ 2:30 3 @ 2:45 3 @ 3:00 Warm Down (300) 50 underwater swim 250 choice warm down

Advanced Swim Workout 2,200 meters Warm Up (600 m) 3 x 200 (S/K/P) warm up Main Set (1,200 m) 100 swim, 100 kick, 100 pull x 4 IM order or IM Sprints (200) 8 x 25 sprint – 2 of each stroke Warm Down (200) 50 underwater swim 150 choice warm down