Insider's Guide to Swimming: Pool Workout

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Minutes	Speed (mph)
100 yds.	Warm up: Flutter kick with fins (RPE 3) (25 yds. facedown, 25 yds. on left side, 25 yds. on back, 25 yds. on right side).
200 yds.	(RPE 3) Swim first 25 breathing to left every 4 strokes, next 25 breathing to right every 4 strokes, final 50 breathing to either side every 3 strokes. Repeat.
5 x 150 yds.	(RPE 5–6): Swim 150 yds.; rest 15 seconds. Swim 125 yds., then swim 25 yds., breathing every 9 strokes; rest 15 seconds. Swim 100 yds., then swim 50 yds., breathing every 7 strokes; rest 15 seconds. Swim 75 yds., then swim 75 yds., breathing every 5 strokes; rest 15 seconds. Swim 50 yds., then swim 100 yds., breathing every 3 strokes; rest 15 seconds.
1 x 100 yds.	Swim at an easy pace (RPE 3).
5 x 50 yds.	Swim 25 yds. fast (RPE 7), 25 yds. slow (RPE 3). Then swim 25 yds. slow, 25 yds. fast. Rest 15 seconds between sets.
1 x 50 yds.	Easy in 1 minute (RPE 4).
8 x 25 yds.	Sprint (RPE 8–9) 45 seconds.
4 x 25 yds.	Flutter kick with kickboard and fins. Do first 25 yds. slow, next 25 medium, then fast and very fast (RPE 4–7).
100 yds.	Cool down: swim easy (RPE 3).