Swim Workouts for Different Days

Bored with you swim workout?  Below are some examples of Main Set workouts for different days

of the week.

Always remember to include a warm up, drill work and a cool down in your workout.


Speed Day:

3 x (100m swim HARD, 50m easy)

10 x 100m at lactate threshold effort

2 x (5 x 100m FAST at descending effort, 100m easy)


Distance Day:

4 x 300m at moderate effort with :20 rest

6 x 200m

Odds: Max distance per stroke with focus on good technique

Evens: Moderate effort for 4 x 400m


Technique/Strength Day :

4 x (100m pull, 50m one-arm drill, 250m pull)

3 x (4 x 50m band training with :10 rest, 300m pull with :15 rest, 50m easy) at moderate effort

2 x (4 x 100m with :15 rest, breathing every 3/4/5/6 by 25m)

#1 - Pulling

#2 - Swim