Each 50 is taken one at a time. Don't worry about pacing for the whole set. Your goal is to build up fatigue and then work on continuing to swim at your highest speed while your arms fatigue out. This will help you build up to ability to keep your race pace going longer on race day.
If the beginner set is too long for you to start out, skip the second set in the main set.
Beginner Swim Workout 1000
Intermediate Swim Workout 2500
Warm Up:
400 as swim straight
8 x 25 as swim strides, accelerate through each 25
Main Set: 2 Sets of
4 x 50 Fast on 10" Rest
100 as 50 free / 50 backstroke easy on 20" rest
3 x 50 fast on 10" Rest
100 free easy on 20" rest
2 x 50 Fast on 10" Rest
100 as 50 free/ 50 backstroke easy on 20" rest
1 x 50 Fast on 10" Rest
100 easy on 20"rest.
Advanced Swim Workout 5000
Warm Up:
600 as swim straight.
12x25 as swim strides. Accelerate through each effort.
Main Set: 2 Sets of
4 x 50 Fast on 10" Rest
200 as 50 free / 50 backstroke easy on 20" rest
3 x 50 fast on 10" Rest
150 free easy on 20" rest
2 x 50 Fast on 10" Rest
100 as 50 free/ 50 backstroke easy on 20" rest
1 x 50 Fast on 10" Rest
50 easy on 20"rest.
After Main Set: All Aerobic Effort
5x100 IM on 25" Rest
2x250 paddles only as 50fr/50bk on 30" Rest
5x100 IM on 25" Rest
5x100 kick of choice
Cool Down
100 swim stroke of choice
These workouts are based on workouts written by Olympic Triathlete Barb Lindquist. Learn more about coaching and how Barb can help you achieve your maximum potential at BarbLindquist.com
