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18 Swim Workouts from 100 to 500

You will get the best results by doing at least three workouts each week. You could do them from #1
through #18, or you could do #1 two or three times in a week, then do number #2 two or three times
in a week, etc.

Workout #1 (100) Workout #2 (100)


4 x 25 with no more than 20 breaths rest 4 x 25 with no more than 15 breaths rest

Workout #3 (150) Workout #4 (150)


6 x 25 with no more than 20 breaths rest 6 x 25 with no more than 15 breaths rest

Workout #5 (200) Workout #6 (200)


8 x 25 with no more than 15 breaths rest 1 x 50 with no more than 20 breaths rest
6 x 25 with no more than 15 breaths rest

Workout #7 (250) Workout #8 (250)


1 x 50 with no more than 20 breaths rest 1 x 50 with no more than 15 breaths rest
8 x 25 with no more than 15 breaths rest 8 x 25 with no more than 15 breaths rest

Workout #9 (300) Workout #10 (300)


2 x 50 with no more than 20 breaths rest 2 x 50 with no more than 15 breaths rest
8 x 25 with no more than 15 breaths rest 8 x 25 with no more than 15 breaths rest

Workout #11 (350) Workout #12 (350)


2 x 50 with no more than 10 breaths rest 1 x 75 with no more than 20 breaths rest
10 x 25 with no more than 15 breaths rest 1 x 25 with no more than 15 breaths rest
2 x 50 with no more than 15 breaths rest
6 x 25 with no more than 15 breaths rest

Workout #13 (400) Workout #14 (400)


1 x 75 with no more than 20 breaths rest 1 x 75 with no more than 20 breaths rest
1 x 25 with no more than 15 breaths rest 1 x 25 with no more than 15 breaths rest
3 x 50 with no more than 15 breaths rest 3 x 50 with no more than 15 breaths rest
6 x 25 with no more than 15 breaths rest 6 x 25 with no more than 10 breaths rest

Workout #15 (450) Workout #16 (450)


2 x 75 with no more than 20 breaths rest 2 x 75 with no more than 15 breaths rest
2 x 25 with no more than 15 breaths rest 2 x 25 with no more than 15 breaths rest
3 x 50 with no more than 15 breaths rest 4 x 50 with no more than 15 breaths rest
4 x 25 with no more than 10 breaths rest 2 x 25 with no more than 5 breaths rest

Workout #17 (500) Workout #18 (500)


2 x 75 with no more than 15 breaths rest 1 x 100 with no more than 20 breaths rest
2 x 25 with no more than 15 breaths rest 2 x 75 with no more than 15 breaths rest
4 x 50 with no more than 10 breaths rest 2 x 25 with no more than 15 breaths rest
4 x 25 with no more than 5 breaths rest 4 x 50 with no more than 10 breaths rest
18 Swim Workouts from 500 to 1500

You will get the best results by doing at least three workouts each week. You could do them from #1
through #18, or you could do #1 two or three times in a week, then do number #2 two or three times
in a week, etc.

Workout #1 (500) Workout #2 (600) Workout #3 (600)


2 x 50 max 10 breaths 2 x 50 max 10 breaths 2 x 50 max 10 breaths
1 x 100 max 20 breaths 1 x 100 max 20 breaths 1 x 100 max 20 breaths
2 x 75 max 15 breaths 2 x 25 max 15 breaths 2 x 25 max 15 breaths
2 x 25 max 10 breaths 2 x 75 max 15 breaths 2 x 75 max 15 breaths
2 x 50 max 10 breaths 4 x 25 max 10 breaths 2 x 25 max 10 breaths
2 x 50 max 10 breaths 3 x 50 max 10 breaths

Workout #4 (700) Workout #5 (700) Workout #6 (800)


2 x 50 max 10 breaths 2 x 50 max 10 breaths 2 x 50 max 10 breaths
1 x 100 max 20 breaths 1 x 125 max 20 breaths 1 x 125 max 20 breaths

2 x 25 max 15 breaths 3 x 25 max 15 breaths 3 x 25 max 15 breaths


2 x 75 max 15 breaths 1 x 100 max 20 breaths 1 x 100 max 20 breaths

4 x 25 max 10 breaths 2 x 25 max 10 breaths 2 x 25 max 10 breaths


4 x 50 max 10 breaths 2 x 75 max 15 breaths 2 x 75 max 15 breaths
2 x 50 max 10 breaths 2 x 25 max 10 breaths
2 x 50 max 10 breaths

Workout #7 (800) Workout #8 (900) Workout #9 (900)


2 x 50 max 10 breaths 3 x 50 max 10 breaths 2 x 50 max 10 breaths
1 x 125 max 20 breaths 1 x 125 max 20 breaths 1 x 150 max 20 breaths
3 x 25 max 15 breaths 3 x 25 max 15 breaths 2 x 25 max 15 breaths
2 x 100 max 20 breaths 2 x 100 max 20 breaths 1 x 125 max 20 breaths
2 x 25 max 10 breaths 2 x 25 max 10 breaths 1 x 25 max 15 breaths
2 x 75 max 15 breaths 2 x 75 max 15 breaths 2 x 100 max 20 breaths
2 x 50 max 10 breaths 3 x 50 max 10 breaths 2 x 25 max 10 breaths
2 x 75 max 15 breaths
1 x 50 max 10 breaths

Workout #10 (1,000) Workout #11 (1,000) Workout #12 (1,150)


2 x 50 max 10 breaths 2 x 50 max 10 breaths 3 x 50 max 10 breaths
1 x 150 max 20 breaths 1 x 150 max 20 breaths 1 x 150 max 20 breaths
2 x 25 max 15 breaths 1 x 25 max 15 breaths 3 x 25 max 15 breaths
1 x 125 max 20 breaths 1 x 125 max 20 breaths 1 x 125 max 20 breaths
3 x 25 max 15 breaths 2 x 25 max 15 breaths 2 x 25 max 15 breaths
2 x 100 max 20 breaths 2 x 100 max 15 breaths 2 x 100 max 15 breaths
2 x 25 max 10 breaths 1 x 25 max 10 breaths 1 x 25 max 10 breaths
2 x 75 max 15 breaths 3 x 75 max 10 breaths 3 x 75 max 10 breaths
2 x 50 max 10 breaths 2 x 50 max 10 breaths 3 x 50 max 10 breaths

Workout #13 (1,150) Workout #14 (1,300) Workout #15 (1,300)


2 x 50 max 10 breaths 3 x 50 max 10 breaths 3 x 50 max 10 breaths
1 x 175 max 20 breaths 1 x 175 max 20 breaths 1 x 175 max 20 breaths
2 x 25 max 15 breaths 2 x 25 max 15 breaths 1 x 25 max 15 breaths
1 x 150 max 20 breaths 1 x 150 max 20 breaths 1 x 150 max 20 breaths
1 x 25 max 15 breaths 1 x 25 max 15 breaths 1 x 25 max 15 breaths
1 x 125 max 20 breaths 1 x 125 max 20 breaths 1 x 125 max 20 breaths
1 x 25 max 15 breaths 3 x 25 max 10 breaths 1 x 25 max 10 breaths
2 x 100 max 10 breaths 2 x 100 max 10 breaths 2 x 100 max 10 breaths
1 x 25 max 10 breaths 1 x 25 max 10 breaths 2 x 25 max 10 breaths
3 x 75 max 10 breaths 3 x 75 max 10 breaths 3 x 75 max 10 breaths
1 x 50 max 10 breaths 2 x 50 max 10 breaths 3 x 50 max 10 breaths
Workout #16 (1,450) Workout #17 (1,450) Workout #18 (1,500)
3 x 50 max 10 breaths 2 x 50 max 10 breaths 2 x 50 max 10 breaths
1 x 175 max 20 breaths 1 x 200 max 20 breaths 1 x 200 max 20 breaths
3 x 25 max 15 breaths 1 x 25 max 10 breaths 1 x 25 max 10 breaths
1 x 150 max 20 breaths 1 x 175 max 20 breaths 1 x 175 max 20 breaths
1 x 25 max 15 breaths 1 x 25 max 15 breaths 1 x 25 max 10 breaths
1 x 125 max 20 breaths 1 x 150 max 20 breaths 2 x 150 max 20 breaths
1 x 25 max 10 breaths 1 x 25 max 15 breaths 1 x 25 max 10 breaths
3 x 100 max 10 breaths 2 x 125 max 20 breaths 2 x 125 max 20 breaths
2 x 25 max 10 breaths 1 x 25 max 10 breaths 2 x 100 max 15 breaths
3 x 75 max 10 breaths 2 x 100 max 10 breaths 2 x 75 max 10 breaths
3 x 50 max 10 breaths 1 x 25 max 10 breaths 1 x 50 max 10 breaths
2 x 75 max 10 breaths
2 x 50 max 10 breaths

ALTERNATE INTERMEDIATE SWIM WORKOUT


WEEK One: (Three Days)
4 x 100 yards (or meters)...rest for 12 breaths between 100s
4 x 50 yards...rest for 8 breaths between 50s
4 x 25 yards...rest for 4 breaths between 25s
total: 700 yards
WEEK Two: (Three Days)
200 yards...rest for 12 breaths
4 x 100 yards...rest for 10 breaths between 100s
4 x 50 yards...rest for 6 breaths between 50s
4 x 25 yards...rest for 4 breaths between 25s
total: 900 yards
WEEK Three: (Three Days)
400 yards...rest for 12 breaths
200 yards...rest for 10 breaths
4 x 100 yards...rest for 8 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1200 yards
WEEK Four: (Three Days)
600 yards...rest for 10 breaths
300 yards...rest for 8 breaths
4 x 100 yards...rest for 6 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1500 yards
WEEK Five: (Three Days)
1000 yards...rest for 8 breaths
4 x 100 yards...rest for 4 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1600 yards
WEEK Six: (Days 1 and 2)
1200 yards...rest for 6 breaths
3 x 100 yards...rest for 4 breaths between 100s
3 x 50 yards...rest for 4 breaths between 50s
(Day 3)
1650 yards straight (equals 1500 meters)
total: 1650 yards!