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Beginner Swim Intervals

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Beginner Swim Workouts: Beginner Swim Intervals

This workout is designed for beginners but is not beginner-specific. It can be used by swimmers of all levels. If you prefer, you may download this workout and take it to the pool with you.

Warm-up: 200 Swim.

Set 1:

  • 8 X 50 Swim. 1-2 @ 85%, 3-4 @ 90%, 5-6 @ 95%, 7-8 @ 100% (30-second rest)

Set 2:

  • 6 X 50 Swim. 1-3 @ 90%, 4-6 @ 90+% (25-second rest)

Set 3:

  • 4 X 50 Swim. Make each 50 faster than the previous. (20-second rest)


Set 4:

  • 2 X 50 Swim. Sprint. (60-second rest)

Cool Down: 200 swim, 200 Pull

Total distance: 1600

Understanding this workout:

6 X 50 Swim. 1-3 @ 90%, 4-6 @ 90+% (25 second rest) – Swim 50 yards or meters 6 times and rest 25 seconds after each. 1-3 at 90% of max effort, 4-6 above 90% of max effort.

Warm up/Cool down: These should be done at a very easy pace/effort level.
Swim: crawl/front/freestyle stroke.
Pull: Swim using a pull buoy between your legs. Most pools will have these for public use.
Kick: Using a kickboard, kick.

This swim workout has been provided by Carrie Smith. If you are interested customized swim workouts to complement your training, please contact Carrie at [email protected].

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