Swim Workout Installment #2

Here are some shorter swim workouts that would be great if you are just starting out or if you don’t have a lot of time in the pool.  See my post “Swim Workout 101” to get more information about workouts in the pool and what I mean by 3 x 100’s @ 15 sec rest.

Enjoy!

Workout #1

*4 x 50’s easy @ 20 sec rest

*85% effort – All @ 15 sec rest

-1 x 50

-1 x 100

-1 x 150

-1 x 200

*4 x 100’s easy @ 10 sec rest

(25 drill, 50 swim, 25 drill)

Total: 1100

Workout #2

*4 x 25’s easy @ 10 sec rest

*Repeat 2 times through

-4 x 100’s descend @ 15 sec rest

(Increase effort each 100)

-4 x 50’s kick @ 5 sec rest

*Easy 100 swim

Total: 1400

Workout #3

*100 swim, 100 kick, 100 swim

*75%-80% effort

-1 x 300 @ 30 sec rest

-2 x 200’s @ 20 sec rest

-3 x 100’s @ 10 sec rest

*8 x 25’s drill @ 10 sec rest

Total: 1300

Workout #4

*4 x 50’s descend @ 15 sec rest

(Increase effort each 50)

*10 x 50’s @ 10 sec rest

(odd’s are fast, evens are easy)

*400 swim (25 kick, 25 drill, 50 swim)

Total: 1100

Workout #5

*200 easy swim

*Repeat 3 times

-4 x 25’s @ 5 sec rest

-2 x 50’s @ 10 sec rest

-1 x 100 @ 15 sec rest

*200 drill

Total: 1300

Workout #6

*200 (25 swim, 25 drill)

*9 x 100’s (descend 1-3) @ 15 sec rest

(Each 100 gets faster, repeat every 3 x 100’s)

*200 kick

Total: 1300

Workout #7

*100 swim, 100 kick

*5 x 200’s build @ 30 sec rest

(Gradually increase speed inside of each 200)

*8 x 25’s kick fast @ 15 sec rest

Total: 1400

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One Response to Swim Workout Installment #2

  1. Pingback: Sprint Triathlon 8 Week Swim Plan | Passionate 4 Life

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