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11 One-Hour Medley Swim Workouts

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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