4,3,2,1...
Warm-Up (1000)
- 200 swim
- 400 (2x200 pull), rest 15 seconds.
- 200 Drill/Swim by 25, choice
- 200 (4x50 kick)
Main (1500)
- 4x50 Free
- 4x100 Free
- 3x50 Choice
- 3x100 Choice
- 2x50 Choice
- 2x100
- 1x50 Choice
- 1x100
Cooldown (100)
- 100 easy
Total Yards: 2600
The Pulley
Warm-Up (800)
- 4 x 150 (100 Swim/50 drill)
- 200 Kick (50 free with board; 50 free without board on side; 100 choice)
Main Set 1 (975)
- 200 pull free: think about a long stroke. Rest 10 seconds.
- 175 swim choice
- 150 pull free
- 125 swim choice
- 100 pull free
- 75 swim choice
- 50 pull free
- 4x25 sprint free
- 4x25 sprint choice
Main Set 2 (750)
- 10x75 choice. 25 fast/25 easy/25 fast
Cool Down (100)
- 100 dolphin dives
Total: 2625
Fly With Me
Warm-Up (300)
- 100 free, 100 breast, 50 back, 50 fly
Main Set (1600) with fins
- 2x (200 fly x 100 kick free)
- 2x (150 fly x 100 kick breast)
- 2x (100 fly x 50 kick free)
- 2x (50 fly x 50 kick breast)
Cool Down (100)
- 100 easy
Total Yards: 2000
More: 2 Swim Workouts for Triathletes
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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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