Beginner Workout116_studio-e.ca_4X6_5413

Warm Up:

  • 100m Front Crawl
  • 100m Pull – Front Crawl
  • 100m Pull – Front Crawl

/300m

Main Set:

  • 10x25m Front Crawl – Sprint/10 sec rest
  • 2×100 IM (Fly, Back, Breast, Free)

*A substitute for fly can be dolphin kicking on your front in a streamlined position without the use of a flutter board.

  • 100m Breast Stroke (pull to breathe/kick to glide); hold the glide for two seconds before starting your pull

/550m

Cool Down:

  • 100m Ease Choice (Kick, front crawl or back crawl)
  • 100m Kick with Board

/200m

Total: 950m

Intermediate Workout

Warm Up:

  • 150m Choice Swim
  • 150m Pull: front crawl using pull buoy
  • 1500m Breaststroke

/450m

Main Set:

  • 2x50m Backstroke-Sprint/10 sec rest
  • 2x50m Frontcrawl-Sprint/10 sec rest
  • 100m Sideglide and Kick: pick a wall to look at for the whole set so that you are kicking with opposite arms extended i.e.: face the east wall for the whole set.
  • 100m Breast @ 1:25/1:30/1:40 Time yourself using the pace clock.
  • 2x100m Free @ 1:25/1:30/1:40 Time yourself using the pace clock. Try keeping both 100’s consistent.

/600m

Cool Down:

  • 200m Kick on Back without a flutter board (arms down by sides)
  • 200m Easy Choice

/400m

Total: 1450m

Advanced Workout

Warm Up:

  • 200m Choice Swim
  • 200m Pull: front crawl using pull buoy
  • 2000m Breaststroke

/600m

Main Set:

  • 4x50m Backstroke-Sprint/10 sec rest
  • 4x50m Frontcrawl-Sprint/10 sec rest
  • 200m Sideglide and Kick: pick a wall to look at for the whole set so that you are kicking with opposite arms extended i.e.: face the east wall for the whole set.
  • 3x100m Breast @ 1:25/1:30/1:40
    Time yourself using the pace clock. Try keeping all three 100m swims consistent.
  • 3x100m Free @ 1:20/1:25/1:30/10sec rest.
    Time yourself using the pace clock. Try keeping all three 100m swims consistent.

/1200m

Cool Down:

  • 200m Kick on Back without a flutter board (arms down by sides)
  • 200m Easy Choice
  • 200m Kick on front without a flutter board (streamline position)

/600m

Total: 2400m

If you want to learn more tips from the Sport and Wellness Aquatic instructors sign up for swimming lessons, adult lessons, private lessons or Masters Swim.