1. 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

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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 2:00 (or your pace)
Warm Down (150)
150 choice warm down

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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 2:00 (or your pace)
Warm Down (300)
300 choice warm down

18. 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

19. 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

20. 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
2:30
2:45
3:00
Warm Down (300)
50 underwater swim
250 choice warm down

21. 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