Insider's Guide to Swimming: Pool Workout

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A Pool Routine for Every Level: Beginner
Intermediate
Advanced
3 Ways to Be a Better Swimmer
Not a Fish? Start Here!

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

Next: Advanced

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finn121 wrote:

1650 is a Mile, not 1800 in the water, do some research before you post lame, incorrect workouts.

5/5/2012 08:35:33 AM Report Abuse

mgkamish@yahoo.com wrote:

I have an endless pool. The only ways I can measure are by time or by counting strokes. Any way I can convert your workouts? I'm a beginner at swimming and this is the first place I could find some real plans. Thanks!

3/5/2012 11:10:11 AM Report Abuse

admin943 wrote:

This is a great workout for a beginner, but I think it is important to note that before a novice starts thrashing out lengths at their local pool, they should practice their technique, as it will put them in good stead for the future. http://swimmingworkoutsforbeginners.com has some useful information about techniques and the like for beginners.

9/19/2011 03:20:32 PM Report Abuse