Faster Swims


Swim Ideas #1 | Swim Ideas #2 | Swim Ideas #3
Swim Ideas #4 | Swim Ideas #5


Swim Workout - F-1
200 warm up
8x50 alt drill / bilateral swim all on 20s rest
100 non free on 30s rest
6x50 alt kick drill / bilateral swim all on 20s rest
4x150 pull descend from easy to mod-hard pace -- send off interval is "first swim+20s"
2-4 x [200 Non Free, 4x50 Free]
  • The non-free is done steady on 30s rest
  • Non-free can be IM, Back, Breast or 100m IM order (alternating through the set -- 100 fly 100 back, 100 back 100 breast, 100 breast 100 free, 100 free 100 fly...)
  • The free is done hard -- swimming at least T-5, leaving on T+5
  • With the 50s you should target each 50 within 1s of each other
  • Take One Full Minute after each 200/4x50 cycle
Cool Down

Swim Workout - F-2
200 warm up
3x150 done as 50 drill / 100 bilateral swim all on 20s rest
3x150 done as 50 kick drill (switch sides at 25m) / bilateral swim all on 20s rest
4x150 pull descend from easy to mod-hard pace -- send off interval is "first swim+20s"
2-4 x [6 x 100]
  • 100 Free steady at T+5-10s, 20s rest
  • 100 Fly/Back hard on 20s rest
  • 100 Free steady at T+5-10s, 20s rest
  • 100 Back/Breast hard on 20s rest
  • 100 Free steady at T+5-10s, 20s rest
  • 100 Breast/Free hard on 20s rest
Rest one minute between sets
Cool Down


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