hot to start swimming for fitness

Week five and six swim workout


hot to start swimming for fitness

It is time for our fifth swim workout! If you have been working hard in the pool over the last month, then congratulations! By now, you should be feeling stronger in the pool; and in your other workouts. If you have missed my last few swim workout installments, please refer back to my initial post; “How to start swimming for fitness.”

Week five and six swim workout (1500 yards or meters)

Warm-up: 100 freestyle (4 laps short course)

4 laps alternating strokes in IM order (Butterfly, backstroke, breastroke, freestyle) rest 10 seconds between each lap

1 50 first lap butterfly, second lap freestyle

1 50 first lap backstroke, second lap freestyle

1 50 first lap breakstroke, second lap freestyle

1 50 freestyle (medium pace) rest 30 seconds afterwards

6 50’s freestyle, lap one easy pace, lap two swim medium pace, rest 20 seconds between

Kickboard: flutter kick (freestyle kick) 2 100’s (4 laps each) non-stop (rest 20 seconds between 100’s)

2 50’s freestyle medium pace (rest 20 seconds)

1 50 freestyle as fast as you can go! (rest 30 seconds)

2 50’s freestyle medium pace (rest 20 seconds)

100 Kick your choice (any kick from any stroke you would like to do-you can even do each lap a different kick!)

4 laps alternating strokes in IM order (Butterfly, backstroke, breastroke, freestyle) rest 10 seconds between each lap

100 IM or stroke of your choice

100 freestyle easy pace

  • Stretch for ten minutes, both arms and legs.
  • This is a great workout to continue for two or more weeks. If you master it in one, never fear, I will post a new workout next Saturday; so be sure to check  back!