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Insider's Guide to Swimming: Pool Workout

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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).

You just swam: 1,800 yards (1 mile)



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manavsharma432 wrote:

thanks for sharing this informative post.

11/22/2013 06:14:35 AM Report Abuse 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. has some useful information about techniques and the like for beginners.

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

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