Interval Swim Workout 2
Beginner Swim Workouts: Short Intervals & Mid Distance Swim
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: 300 swim
- Set 1: 10 X 50 swim. 1-5 @ 85%, 6-10 @ 90% (20 sec. rest between each.)
- Set 2: 500 swim at 90%
- Cool down: 200 pull, 100 swim
- Total distance: 1600
Understanding this workout:
10 X 50 swim. 1-5 @ 85%, 6-10 @ 90% (20 sec. rest between each.): This means you will swim 50 yards OR meters (your choice) ten times. The first 5 do at 85% of your max effort. The second 5 do at 90% of your max effort. Between each 50, rest for 20 seconds.
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.
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]
