Beginner
swim workouts
Now
that you can swim a mile non-stop
Click on ZeroTo1mile
for a plan if you need one.
There's an explanation of terms at Swimming
Glossary
It's time to do work-outs. Not only are structured swims required for you to improve, but pure laps become same old very quickly. I suggest that you:
|
WORKOUT #1 |
2000
yards or meters
|
Warm-up |
500
free, counting strokes, trying to take fewer |
Ladder |
5x100 (20 second rest) |
Backstroke |
5x50
swim, kick, drill, swim. Big hip roll. |
WORKOUT #2 |
2000
|
Warm-up |
400
free, with
pronounced finish past hip |
Pyramid
(all
with 15 second rests) |
4x50
3x100 200 3x100 4x50 |
Breaststroke |
400
drills, swim, pull, kick |
WORKOUT #3 |
2000
|
Warm-up |
300
free, bilateral
breathing |
Descending sets |
4x75
(each
one 2 seconds faster) 15 second rest Repeat 3 times, careful to do the first one slowly |
Butterfly |
300
mostly
drill and kick. Best drill hands at side, kick head down, kick head up. Swim 4 x 25. 100 one-arm swim. |
WORKOUT #4 |
2000
|
Warm-up |
400,
thinking
about high elbow |
Sprints |
4x25
on 30? whatever
equals 5 seconds rest 4x25 on 35 or whatever equals 10 secs rest 4x25 on 40 or about 15 seconds rest 100 very hard! Kick 400 any stroke, with short fins if you have them Pull very easy 400 any stroke |
IM!!!! |
4x100
Swim,
Kick, Pull, Swim |
WORKOUT #5 |
2000
|
Warm-up | 500,
trying
slightly different paths for pull |
Individual Medley |
5x100
favorite
stroke 5x75 almost favorite 5x50 not so favorite 5x25 really don't like |
Worst stroke | 250
all drills |
Comments? e-mail me
Swimming for exercise
The Adult Learner
Minimal training for a triathlon
50 Swim Workouts
50 Swimmer Drawings and Slideshow
SWIMMING
(New - A Facebook discussion group has been put up
by a swimmer doing the 0-1650 plan. If you would
like to join or begin a discussion please go to FB 0-1650 talk)