Swim of the Day #1
Date: 2025-05-20
Beginner
500m
This workout is designed for beginners, focusing on basic technique acquisition through guided sets and equipment use, including kick and pull drills.
Warm up
Easy swimming to warm up your muscles. Focus on relaxation and getting a feel for the water.
Main
Use a kickboard. Focus on a consistent, small kick originating from the hips, keeping your ankles relaxed.
Main
Use a pull buoy between your legs. Focus on a smooth pull through the water and a controlled arm recovery.
Cool down
Gentle swimming to cool down your body and relax.
Intermediate
1200m
This workout is designed for intermediate swimmers comfortable with all four strokes and I.M. It includes a warm-up, main sets focusing on technique, stroke variety, and I.M., and a cool-down. Total distance 1200m, estimated 40 minutes.
Warm up
Gentle freestyle swimming to prepare muscles. Focus on long strokes and relaxed breathing.
Main
Swim 50m of any stroke (Back, Breast, or Fly). Focus on maintaining good technique throughout the 50m. Rest 20 seconds between repetitions.
Main
Swim 100m Individual Medley (Fly, Back, Breast, Free - 25m of each). Maintain a moderate, consistent pace. Focus on smooth transitions between strokes. Rest 60 seconds between repetitions.
Main
Swim 50m freestyle, building pace throughout the length. The last 25m should be noticeably faster than the first 25m. Rest 30 seconds between repetitions.
Cool down
Easy swimming with mixed strokes for recovery. Focus on relaxed breathing and bringing the heart rate down.
Advanced
2000m
This advanced workout provides variety beyond IM, focusing on freestyle endurance intervals, technique work, and high-intensity sprints across a total distance of 2000m. It includes warm-up, drills, main sets, and cool-down.
Warm up
Easy swimming, focusing on loosening up muscles and getting into rhythm. Mix strokes.
Drill
Freestyle technique drill. E.g., fingertip drag drill focusing on high elbow recovery or catch-up drill focusing on extension.
Main
Freestyle intervals. Focus on holding a challenging but repeatable pace. Maintain good form throughout.
Main
Short, fast freestyle sprints on short rest. Focus on maintaining speed and technique under fatigue.
Cool down
Easy, relaxed swimming to recover. Focus on slowing heart rate and breathing.