Category Archives: Swimming

Monday Swim Workout – 3000 yards

Warm-up:
300 swim
4×100 as K/S/S/K
6×50 as D/S

Main Set:
5x(4×50) on the :60

Do the 50′s in IM/FR order so
#1 fly/free
#2 back/free
#3 breast/free
#4 free/free

4×125 pull (R:10)

4×75 as 25k (R:05), 50 sprint

Cool Down:
200 easy

Total Distance: 3000 yards

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Monday Swim Workout – 2800 yards

Last one I’m poaching from USMS and Sara McLarty. They are just too good not to pass along.

Warm-up:
600 choice

Main set:
8×50 as 25fast/25easy (R:20)
3×100 as 50k/50drill (R:40)

3x [200 pull easy (R:30) 100 fast (R:60)]

500 swim, do not push off walls

Cool down:
100 easy

Total Distance: 2800 Yards

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Monday Swim Workout – 2600 Yards

Another one from USMS and Sara McLarty. Again, you can find more swim tips and workouts at USMS.ORG.

Warm-up:
400 choice

Drill set:
6×75 sighting (R:15)

Main set:
3×150 swim descend (R:20)
3×150 pull descend (R:20)
300 as kick/drill/swim by 25
4×75 tombstone kick (R:30)

Cool down:
100 easy choice

Total Distance: 2600 yards

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Monday Swim Workout – 2400 Yards

This workout was designed by Sara McLarty and posted on the USMS website. You can find more workouts and tip there.

Warm-up:
600 as 200s/100k repeat

Drill set:
6×50 as 25 tarzan drill/25 swim (R:10)

Main Set:
6×50 as 25 sprint/25 easy (R:20)
2x (4×50 fast) (R:10)
200 easy pull recovery
2×150 as 50free/50non-free/50free (R:20)

Cool Down:
100 easy

Total Yards: 2400 yards

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Monday Swim Workout – 3100 Yards

It’s been awhile since I’ve posted a Monday swim workout, but I’m going to try to post back here a bit more. Meantime, here is a 3100 yard workout.

Warm-up:
300s
3×100 as K/S/S/K
6×50 drill

Pull set:
200p with paddles
2x100p with paddles
200p with paddles

Main Set: (Descend through the set)
300s
3x200s
300s
8×25 sprint

Cool Down:
200 easy choice

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Monday Swim Workout…3500 yards

This workout is 3500 yards but you can always make it 2700 yards by skipping the 400 moderate and 4×100 fast.

Warm-up:
200s, 200ch, 100p, 100k
8×25 build to sprint (R:05)

Pull Set:
200p with paddles
2x100p
200p with paddles

Main Set:
400 Moderate
4×100 Fast
300 Moderate
3×100 Fast
200 Moderate
2×100 Fast
100 Moderate
2×50 sprint!

Cool Down:
100 non-free

Posted in Swimming.

Sighting in open water…

Posted in Swimming.

Monday Swim Workout…2800 yards

Warm-up:
200s, 200k, 200p, 200s

Drill Set:
6×50 drill as 25d/25 swim

Main Set:
Twice through:
3×200 descend (R:15)
150 easy choice
Rest 1 minute

Cool Down:
200 as 50 non-free/100free/50 non-free

Posted in Swimming.

Monday swim workout – 3200 yards

Warm-up
400 free, easy

Main Set:
2×300 (R:15)
2×200 (R:15)
2×100 fast (R:15)

300 kick

100s

3 x 150 choice of non-free

300 pull

3×50 sprint (R:10)

Cool down
300 easy, choice of strokes

Posted in Swimming.

Monday Swim Workout….2100 Yards

Warm-up
200s, 200ch, 100p, 100k

Drill Set:
8×50 as 25drill/25swim

Main Set:
300s (R:20)
3×100 descend (R:10)
200 (R:20)
2×100 descend (R:10)

Cool Down:
100 easy, choice

Posted in Swimming.