Fifty Swim Workouts

neal swimmingSome of you have asked us about our favorite swim workouts. Ruth Kazez has compiled a truly wonderful set of fifty swim workouts. Many of the workouts are short (2000-4000 meters, or 1-2.5 miles). The easiest below are colored green.



ONE About 1/2 freestyle, the rest drills,swim,&kick Fly, Back, &Breast
TWO Freestyle 50’s, then swim IM’s and pull&swim Choice
THREE Free fartlek, then combination of Fly+Free and Back+Breast
FOUR Straight Freestyle+broken Choice
FIVE Free 50’s, then misc.Breastroke
SIX Free 1650 pyramid, then Backstroke
SEVEN 1650 Free ladder, then IM 25′s
EIGHT Freestyle 25’s, lots of Backstroke
NINE Long Free warm-up, then IM and Breaststroke
TEN Free & lots of Butterfly swim,drills,pulls,&kicks
ELEVEN IM 125’s, then straight Free alternating with broken Choice
TWELVE Freestyle and IM
THIRTEEN 3 different workouts, #3 (Free)is especially good for triathletes
FOURTEEN Mostly Freestyle
FIFTEEN Freestyle, Choice, and IM
SIXTEEN 200’s and 25’s of all strokes
SEVENTEEN Mostly IM’s
EIGHTEEN Freestyle and IM
NINETEEN Straight IM’s + broken strokes
TWENTY Freestyle 250’s then a few stroke 25’s
TWENTY ONE Freestyle 2000 ladder, then IM125’s rotating the 50
TWENTY TWO All strokes in about equal amounts + a repeat of 13b (all free)
TWENTY THREE Freestlye 50’s and IM 175’s,150’s,etc.
TWENTY FOUR All strokes in about even amounts
TWENTY FIVE Tons of drills in all strokes
TWENTY SIX Freestyle, IM. and Choice
TWENTY SEVEN Lots of Freestyle, a bit of IM, + Choice
TWENTY EIGHT Freestyle and Backstroke, mostly
TWENTY NINE Freestyle and Breaststroke, mostly
THIRTY Freestyle.Fartlek and IM 200’s rotating the order
THIRTY ONE Straight Freestyle and broken Choice
THIRTY TWO All Freestyle 25’s to 500
THIRTY THREE M plus Freestyle
THIRTY FOUR Freestyle 50’s, some IM and Worst Stroke 25’s
THIRTY FIVE Totally IM
THIRTY SIX Mostly Freestyle, straight alternating with broken
THIRTY SEVEN IM plus Stroke
THIRTY EIGHT Freestyle Pyramid
THIRTY NINE IM, Breast, and Free
FORTY Tons of IM
FORTY ONE Plenty of freestyle, very many drills
FORTY TWO Freestyle ladder + Choice set
FORTY THREE Misc.
FORTY FOUR tough set of 5(5×100)
FORTY FIVE Relays. Suitable for class or group of swimmers.
FORTY SIX IM drills, etc. + a set of 50’s, odds free and even choice
FORTY SEVEN Alternating stroke and rotating stroke IM 100’s
FORTY EIGHT Straight free + broken choice
FORTY NINE Almost all freestyle, easy pull and hard swim
FIFTY Long set of 50’s free + some IM

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