Interval Swim Workout
Beginner Swim Workouts: Short 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, 200 pull
- Set 1: 8 X 100 swim at 85%. (30 sec. rest between each.)
- Set 2: 8 X 50 swim at 90% – 95%. (30 sec. rest between each.)
- Cool down: 100 swim
- Total distance: 1700
Understanding this workout:
8 X 100 swim at 85%. (30 sec. rest between each): This means you will swim 100 yards OR meters (your choice) eight times at an 85% effort level. Between each 100, rest for 30 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]