Mid-Distance Swim Workout
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.
- 800 swim @ 80-85% (20 seconds rest)
- 600 swim @ 85-90% (40 seconds rest)
- 400 swim @ 90-95% (60 seconds rest)
- Cool Down: 200 swim
Total distance: 2000
Understanding this workout:
800 swim @ 80-85% (20 seconds rest) – Swim 800 yards or meters at 80-85% of max effort and rest 20 seconds after.
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]