Simple and FREE

BEGINNER WORKOUT:

200 easy swim (warm-up)

16×25 free kick on the 1:00

16×25 free (odd 25s sprint/even 25s easy) on the :50

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :50

20×25 free (odd 25s sprint/even 25s easy) on the :45

20×25 IM order on the :50

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick on the :40

20×25 free (odd 25s sprint/even 25s easy) on the :30

20×25 IM order on the :30

20×25 free no breather on the :40

500 easy swim (cool down)

= 3000

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Swim, kick, drill, sprint

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 4:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 4:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 4:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 4:00

12×25 free taking no more than 2 breaths per 25 on the 1:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:40

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 3:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 3:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 3:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 3:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 3:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 3:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 3:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 3:00

16×25 free taking no more than 1 breath per 25 on the :50

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:20

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

20×25 free no breather on the :30

200 easy swim (cool down)

= 3400

20×25 free

DRYLAND

WARM-UP:

Jog 5 minutes

RUN:

Run (or walk) 2 miles, run up and down a set of stairs 5 times

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

200 free pull

20×25 free (odd 25s sprint/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

200 free kick

200 free pull

20×25 free (odd 25s sprint/even 25s easy) on the :45

10×50 free on the :55

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

200 free kick

200 free pull

100 fingertip drag free drill

20×25 free (odd 25s sprint/even 25s easy) on the :30

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 3:00

200 easy free

5×100 free kick on the 2:00

200 easy swim (cool down)

= 3000

Out of water push ups

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 push ups, :40 lunges, :40 sit ups, :40 bench dips, :40 pull ups

SWIMMING

BEGINNER WORKOUT:

300 easy swim (warm-up)

5×100 free on the 3:00

4×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 5:00

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

5×100 free on the 2:30

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 5:00

400 free

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

10×100 free on the 1:45

8×75 S.O.B. (50 free sprint/10 out of water push ups/25 free no breather) on the 5:00

4×200 free kick on the 4:00

300 easy swim (cool down)

= 3200

No breather/easy

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

5×100 free breathing every 5th stroke, RI :15

12×25 free (odd 25s no breather/even 25s easy) on the 1:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

400 free pull

5×200 free breathing every 5th stroke on the 4:00

8×25 free no breather on the :50

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

5×300 free breathing every 7th stroke on the 4:30

20×25 free (odd 25s no breather/even 25s easy) on the :30

200 easy swim (cool down)

= 3700

You pick – choice

BEGINNER WORKOUT:

400 easy swim (warm-up)

4×50 choice on the 2:00

400 choice kick

400 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

8×50 choice on the 1:30

500 choice kick

5×100 free on the 2:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

1000 easy swim (warm-up)

10×50 choice on the 1:00

500 choice kick

5×100 free on the 1:20

12×25 free no breather on the :30

200 easy swim (cool down)

= 3000

Been an S.O.B., right down to the letter

BEGINNER WORKOUT:

6×50 (25 easy rotation free drill/25 easy free) on the 1:45 (warm-up)

16×25 free (odd 25s sprint/even 25s easy) on the 1:15

4×75 S.O.B (50 free sprint/10 out of water push ups/25 no breather) on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

10×50 easy free on the 1:30 (warm-up)

16×25 free (odd 25s sprint/even 25s easy) on the :50

3×200 free kick, RI :15

6×75 S.O.B (50 free sprint/10 out of water push ups/25 no breather) on the 4:00

250 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

20×50 easy free (10 on the 1:00, 10 on the :50) (warm-up)

20×25 (odds 25s free kick/even 25s free) on the :40

3×200 free pull on the 3:00

8×75 S.O.B (50 free sprint/10 out of water push ups/25 no breather) on the 3:00

300 easy swim (cool down)

= 3000