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    Swim Workouts From 100 To 1500

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    aytch101
    The document provides 18 swim workout plans ranging from 100 to 1500 meters. Each workout consists of sets and intervals of 25, 50, 75, 100, 125, 150 meters etc. with specified rest periods between intervals. It also provides an alternate 6-week intermediate swim workout plan that progresses each week in distance and decreases rest periods between intervals, building up to a 1650 yard continuous swim. Doing 3 workouts per week from the plans is recommended to see good results.

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    Swim Workouts From 100 To 1500

    Uploaded by

    aytch101
    143 views4 pages
    The document provides 18 swim workout plans ranging from 100 to 1500 meters. Each workout consists of sets and intervals of 25, 50, 75, 100, 125, 150 meters etc. with specified rest periods between intervals. It also provides an alternate 6-week intermediate swim workout plan that progresses each week in distance and decreases rest periods between intervals, building up to a 1650 yard continuous swim. Doing 3 workouts per week from the plans is recommended to see good results.

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    Swim Workouts From 100 to 1500

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    The document provides 18 swim workout plans ranging from 100 to 1500 meters. Each workout consists of sets and intervals of 25, 50, 75, 100, 125, 150 meters etc. with specified rest periods between intervals. It also provides an alternate 6-week intermediate swim workout plan that progresses each week in distance and decreases rest periods between intervals, building up to a 1650 yard continuous swim. Doing 3 workouts per week from the plans is recommended to see good results.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    143 views4 pages

    Swim Workouts From 100 To 1500

    Uploaded by

    aytch101
    The document provides 18 swim workout plans ranging from 100 to 1500 meters. Each workout consists of sets and intervals of 25, 50, 75, 100, 125, 150 meters etc. with specified rest periods between intervals. It also provides an alternate 6-week intermediate swim workout plan that progresses each week in distance and decreases rest periods between intervals, building up to a 1650 yard continuous swim. Doing 3 workouts per week from the plans is recommended to see good results.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    of 4

    18 Swim Workouts from 100 to 500

    You will get the best results by doing at least three workouts each week. You could do them from #1
    through #18, or you could do #1 two or three times in a week, then do number #2 two or three times
    in a week, etc.

    Workout #1 (100) Workout #2 (100)


    4 x 25 with no more than 20 breaths rest 4 x 25 with no more than 15 breaths rest

    Workout #3 (150) Workout #4 (150)


    6 x 25 with no more than 20 breaths rest 6 x 25 with no more than 15 breaths rest

    Workout #5 (200) Workout #6 (200)


    8 x 25 with no more than 15 breaths rest 1 x 50 with no more than 20 breaths rest
    6 x 25 with no more than 15 breaths rest

    Workout #7 (250) Workout #8 (250)


    1 x 50 with no more than 20 breaths rest 1 x 50 with no more than 15 breaths rest
    8 x 25 with no more than 15 breaths rest 8 x 25 with no more than 15 breaths rest

    Workout #9 (300) Workout #10 (300)


    2 x 50 with no more than 20 breaths rest 2 x 50 with no more than 15 breaths rest
    8 x 25 with no more than 15 breaths rest 8 x 25 with no more than 15 breaths rest

    Workout #11 (350) Workout #12 (350)


    2 x 50 with no more than 10 breaths rest 1 x 75 with no more than 20 breaths rest
    10 x 25 with no more than 15 breaths rest 1 x 25 with no more than 15 breaths rest
    2 x 50 with no more than 15 breaths rest
    6 x 25 with no more than 15 breaths rest

    Workout #13 (400) Workout #14 (400)


    1 x 75 with no more than 20 breaths rest 1 x 75 with no more than 20 breaths rest
    1 x 25 with no more than 15 breaths rest 1 x 25 with no more than 15 breaths rest
    3 x 50 with no more than 15 breaths rest 3 x 50 with no more than 15 breaths rest
    6 x 25 with no more than 15 breaths rest 6 x 25 with no more than 10 breaths rest

    Workout #15 (450) Workout #16 (450)


    2 x 75 with no more than 20 breaths rest 2 x 75 with no more than 15 breaths rest
    2 x 25 with no more than 15 breaths rest 2 x 25 with no more than 15 breaths rest
    3 x 50 with no more than 15 breaths rest 4 x 50 with no more than 15 breaths rest
    4 x 25 with no more than 10 breaths rest 2 x 25 with no more than 5 breaths rest

    Workout #17 (500) Workout #18 (500)


    2 x 75 with no more than 15 breaths rest 1 x 100 with no more than 20 breaths rest
    2 x 25 with no more than 15 breaths rest 2 x 75 with no more than 15 breaths rest
    4 x 50 with no more than 10 breaths rest 2 x 25 with no more than 15 breaths rest
    4 x 25 with no more than 5 breaths rest 4 x 50 with no more than 10 breaths rest
    18 Swim Workouts from 500 to 1500

    You will get the best results by doing at least three workouts each week. You could do them from #1
    through #18, or you could do #1 two or three times in a week, then do number #2 two or three times
    in a week, etc.

    Workout #1 (500) Workout #2 (600) Workout #3 (600)


    2 x 50 max 10 breaths 2 x 50 max 10 breaths 2 x 50 max 10 breaths
    1 x 100 max 20 breaths 1 x 100 max 20 breaths 1 x 100 max 20 breaths
    2 x 75 max 15 breaths 2 x 25 max 15 breaths 2 x 25 max 15 breaths
    2 x 25 max 10 breaths 2 x 75 max 15 breaths 2 x 75 max 15 breaths
    2 x 50 max 10 breaths 4 x 25 max 10 breaths 2 x 25 max 10 breaths
    2 x 50 max 10 breaths 3 x 50 max 10 breaths

    Workout #4 (700) Workout #5 (700) Workout #6 (800)


    2 x 50 max 10 breaths 2 x 50 max 10 breaths 2 x 50 max 10 breaths
    1 x 100 max 20 breaths 1 x 125 max 20 breaths 1 x 125 max 20 breaths

    2 x 25 max 15 breaths 3 x 25 max 15 breaths 3 x 25 max 15 breaths


    2 x 75 max 15 breaths 1 x 100 max 20 breaths 1 x 100 max 20 breaths

    4 x 25 max 10 breaths 2 x 25 max 10 breaths 2 x 25 max 10 breaths


    4 x 50 max 10 breaths 2 x 75 max 15 breaths 2 x 75 max 15 breaths
    2 x 50 max 10 breaths 2 x 25 max 10 breaths
    2 x 50 max 10 breaths

    Workout #7 (800) Workout #8 (900) Workout #9 (900)


    2 x 50 max 10 breaths 3 x 50 max 10 breaths 2 x 50 max 10 breaths
    1 x 125 max 20 breaths 1 x 125 max 20 breaths 1 x 150 max 20 breaths
    3 x 25 max 15 breaths 3 x 25 max 15 breaths 2 x 25 max 15 breaths
    2 x 100 max 20 breaths 2 x 100 max 20 breaths 1 x 125 max 20 breaths
    2 x 25 max 10 breaths 2 x 25 max 10 breaths 1 x 25 max 15 breaths
    2 x 75 max 15 breaths 2 x 75 max 15 breaths 2 x 100 max 20 breaths
    2 x 50 max 10 breaths 3 x 50 max 10 breaths 2 x 25 max 10 breaths
    2 x 75 max 15 breaths
    1 x 50 max 10 breaths

    Workout #10 (1,000) Workout #11 (1,000) Workout #12 (1,150)


    2 x 50 max 10 breaths 2 x 50 max 10 breaths 3 x 50 max 10 breaths
    1 x 150 max 20 breaths 1 x 150 max 20 breaths 1 x 150 max 20 breaths
    2 x 25 max 15 breaths 1 x 25 max 15 breaths 3 x 25 max 15 breaths
    1 x 125 max 20 breaths 1 x 125 max 20 breaths 1 x 125 max 20 breaths
    3 x 25 max 15 breaths 2 x 25 max 15 breaths 2 x 25 max 15 breaths
    2 x 100 max 20 breaths 2 x 100 max 15 breaths 2 x 100 max 15 breaths
    2 x 25 max 10 breaths 1 x 25 max 10 breaths 1 x 25 max 10 breaths
    2 x 75 max 15 breaths 3 x 75 max 10 breaths 3 x 75 max 10 breaths
    2 x 50 max 10 breaths 2 x 50 max 10 breaths 3 x 50 max 10 breaths

    Workout #13 (1,150) Workout #14 (1,300) Workout #15 (1,300)


    2 x 50 max 10 breaths 3 x 50 max 10 breaths 3 x 50 max 10 breaths
    1 x 175 max 20 breaths 1 x 175 max 20 breaths 1 x 175 max 20 breaths
    2 x 25 max 15 breaths 2 x 25 max 15 breaths 1 x 25 max 15 breaths
    1 x 150 max 20 breaths 1 x 150 max 20 breaths 1 x 150 max 20 breaths
    1 x 25 max 15 breaths 1 x 25 max 15 breaths 1 x 25 max 15 breaths
    1 x 125 max 20 breaths 1 x 125 max 20 breaths 1 x 125 max 20 breaths
    1 x 25 max 15 breaths 3 x 25 max 10 breaths 1 x 25 max 10 breaths
    2 x 100 max 10 breaths 2 x 100 max 10 breaths 2 x 100 max 10 breaths
    1 x 25 max 10 breaths 1 x 25 max 10 breaths 2 x 25 max 10 breaths
    3 x 75 max 10 breaths 3 x 75 max 10 breaths 3 x 75 max 10 breaths
    1 x 50 max 10 breaths 2 x 50 max 10 breaths 3 x 50 max 10 breaths
    Workout #16 (1,450) Workout #17 (1,450) Workout #18 (1,500)
    3 x 50 max 10 breaths 2 x 50 max 10 breaths 2 x 50 max 10 breaths
    1 x 175 max 20 breaths 1 x 200 max 20 breaths 1 x 200 max 20 breaths
    3 x 25 max 15 breaths 1 x 25 max 10 breaths 1 x 25 max 10 breaths
    1 x 150 max 20 breaths 1 x 175 max 20 breaths 1 x 175 max 20 breaths
    1 x 25 max 15 breaths 1 x 25 max 15 breaths 1 x 25 max 10 breaths
    1 x 125 max 20 breaths 1 x 150 max 20 breaths 2 x 150 max 20 breaths
    1 x 25 max 10 breaths 1 x 25 max 15 breaths 1 x 25 max 10 breaths
    3 x 100 max 10 breaths 2 x 125 max 20 breaths 2 x 125 max 20 breaths
    2 x 25 max 10 breaths 1 x 25 max 10 breaths 2 x 100 max 15 breaths
    3 x 75 max 10 breaths 2 x 100 max 10 breaths 2 x 75 max 10 breaths
    3 x 50 max 10 breaths 1 x 25 max 10 breaths 1 x 50 max 10 breaths
    2 x 75 max 10 breaths
    2 x 50 max 10 breaths

    ALTERNATE INTERMEDIATE SWIM WORKOUT


    WEEK One: (Three Days)
    4 x 100 yards (or meters)...rest for 12 breaths between 100s
    4 x 50 yards...rest for 8 breaths between 50s
    4 x 25 yards...rest for 4 breaths between 25s
    total: 700 yards
    WEEK Two: (Three Days)
    200 yards...rest for 12 breaths
    4 x 100 yards...rest for 10 breaths between 100s
    4 x 50 yards...rest for 6 breaths between 50s
    4 x 25 yards...rest for 4 breaths between 25s
    total: 900 yards
    WEEK Three: (Three Days)
    400 yards...rest for 12 breaths
    200 yards...rest for 10 breaths
    4 x 100 yards...rest for 8 breaths between 100s
    4 x 50 yards...rest for 4 breaths between 50s
    total: 1200 yards
    WEEK Four: (Three Days)
    600 yards...rest for 10 breaths
    300 yards...rest for 8 breaths
    4 x 100 yards...rest for 6 breaths between 100s
    4 x 50 yards...rest for 4 breaths between 50s
    total: 1500 yards
    WEEK Five: (Three Days)
    1000 yards...rest for 8 breaths
    4 x 100 yards...rest for 4 breaths between 100s
    4 x 50 yards...rest for 4 breaths between 50s
    total: 1600 yards
    WEEK Six: (Days 1 and 2)
    1200 yards...rest for 6 breaths
    3 x 100 yards...rest for 4 breaths between 100s
    3 x 50 yards...rest for 4 breaths between 50s
    (Day 3)
    1650 yards straight (equals 1500 meters)
    total: 1650 yards!

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