Daily Swim Workout #6: Speed

Today’s set is back to working on speed. That top end speed where being highly efficient is necessary to maintain your best times. We’ll be mixing in some drills to try and maintain some good form while you begin to fatigue.

If the beginner set is too long, cut off the second set to get started. Then build up over time to reach the full written sets.

Beginner Swim Workout 1300




Intermediate Swim Workout 2600

Warm Up: 

400 Freestyle
6 x 50 desc as 25 accelerate/25 easy
50 easy.
Main Set : 2 rounds of…
(8×25 as 8-10 Strokes Fast off the Wall, 20″ Rest
5×100 as 50 all out, 50 Fist Drill on 15″ Rest
100 easy on 1:30 Rest.)

Advanced Swim Workout 5100

Warm Up:

600 every 4th length alternate scull, back, fly kick on back.
9×50 desc as 25 accelerate/25 easy
50 easy.
Main Set : 2 rounds of…
(12×25 as 10 Strokes fast off the wall 20″ Rest
10×100 as 50 all out, open turn to see time, then finish off 100 as ODDS 50 Fist Drill, EVENS 25 Right Arm/25 Left Arm on 15″ Rest
6×100 IM on 20″ Rest)

Full Recovery Between Rounds

Cool Down:
100 easy


Happy Swimming,



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

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