Flipper
Warm-Up (800)
- 100 free
- 100 choice
- 12x50s with fins
- 4 x (2x50 kick, 1x50 swim) with 15-20-second rest
Main Set (1400)
- 5 x 200 fins
- #1 Free/back
- #2 Free/fly
- #3 Breaststroke 100 breast pull w/ dolphin kick, 100 swim
- #4 Choice. 50 drill/50 swim
- #5 200 swim
- 8x50 with 15-second rest
- #1-2 descend
- #3 easy free
- #4-5 descend
- #6-8 easy
Cooldown (250)
- 250 choice
Total Yards: 2450
400s Are Fun
Warm-Up (100)
- 100 choice
Pre-Set (800)
- 400: 4 x (25 kick/25 drill/50 swim). Reverse order IM. Continuous.
- 400: 200 kick, 200 swim, choice
Main (1600)
- 400: 2x200 free
- 400: 4x100 pull
- 400: 8x50. Odds non-free; evens are free.
- 400: 16x25.
Cool Down (100)
- 100 swim choice
Total Yards: 2600
Power Hour
Warm-Up (1000)
- 600: 200 Swim, 200 Pull, 200 Kick
- 400: 8 x 50 (25 drill/25 swim) Choice (mix it up).
Main (1500)
- 300 Continuous: 100 free, 100 choice, 100 free. Rest 30 seconds.
- 300 Continuous: 100 choice, 100 free, 100 choice. Rest 30 seconds.
- 300: 3 x 100 Pull
- 300: 6 x 50 (25 swim/25 kick, choice)
- 300: 4 x 75 Count strokes each 25, choice.
Cooldown (100)
- 100 easy swim
Total Yards: 2600
More: Keep Your Feel for the Water With These 30-Minute Swim Workouts
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About the Author
Margaret Cyphers
Margaret Cyphers was a Division-I swimmer for the University of Minnesota, and an assistant high school swim coach. After leaving college swimming due to injuries, and taking a break from the pool, she again found her love for the sport on a casual level. She now swims twice a week, for the general fitness and pure enjoyment.
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