Insider's Guide to Swimming: Pool Workout
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Pages in this Story:
- A Pool Routine for Every Level: Beginner
- Intermediate
- Advanced
- 3 Ways to Be a Better Swimmer
- Not a Fish? Start Here!
Intermediate
Intermediate
| 200 yds. |
Warm up, easy (RPE 3) |
| 100 yds. |
Pulling, freestyle (RPE 4). Squeeze a pull buoy between upper thighs and swim only with upper body (no kicking). |
| 2 x 50 yds. | Moderate/hard in 40 to 50 seconds (RPE 7). |
| 1 x 100 yds. | Moderate in 2 to 2:15 minutes (RPE 6). |
| 2 x 50 yds. | Moderate/hard in 40 to 50 seconds (RPE 7). |
| 1 x 50 yds. | Easy in 1 minute (RPE 4). |
| 2 x 100 yds. | Moderate/hard in 2 to 2:15 minutes (RPE 7). For the first 25 yards, breathe every 3 strokes; second 25, breathe every 5; third 25, breathe every 7; fourth 25, breathe every 9. Repeat sequence. |
| 1 x 50 yds. | Easy in 1 minute (RPE 4). |
| 2 x 50 yds. | Sprints with fins. |
| 4 x 25 yds. | Cool down. Flutter kick with kickboard and fins (RPE 4–7). Do first 25 yds. slow, next medium, then fast and very fast. |
| 100 yds. | Easy (RPE 3). Count arm strokes every 25 yards, trying to reduce stroke count with each lap. |
You just swam: 1,200 yards
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Next: Advanced
