Swim of the Day #2
Date: 2025-05-26
Beginner
450m
A gentle workout designed for beginners to improve basic freestyle technique and build comfort in the water. Includes a warm-up, technique drills, a main freestyle set, and a cool-down.
Warm up
Swim easy freestyle, focusing on getting your body warm and feeling the water.
Drill
Kick on your front, arms extended or holding the wall/lane line. Focus on a consistent, relaxed kick from the hips. No kickboard needed.
Main
Swim 100m freestyle continuously. Focus on coordinating your breathing with your body roll. Try to exhale fully underwater before turning your head to breathe. Rest for 60 seconds between repetitions.
Cool down
Swim 25m easy pace, any stroke you feel comfortable with. Focus on relaxing and lowering your heart rate.
Intermediate
1200m
This workout focuses on developing all four strokes and improving IM transitions. It includes a mix of warm-up, drills, main IM and stroke-specific sets, and a cool-down. Suitable for intermediate swimmers.
Warm up
Swim 50m of each stroke (Fly, Back, Breast, Free) once, or mix them as desired. Focus on relaxed swimming and getting the body ready.
Drill
Focus on strong, consistent kicking for each stroke (25m of one stroke kick, 25m of another, or 50m of one stroke kick).
Main
Swim one full 100m Individual Medley (25 Fly, 25 Back, 25 Breast, 25 Free) four times. Focus on smooth transitions between strokes and maintaining a consistent pace. Rest 60 seconds between each 100m.
Main
Swim 25m Butterfly, then 25m Backstroke, then 25m Breaststroke. This set focuses on maintaining stroke technique and endurance for the first three strokes of the IM. Rest 45 seconds between each 75m.
Cool down
Swim 100m of easy, relaxed freestyle to help the body recover. Focus on long strokes and controlled breathing.
Advanced
1900m
A challenging workout combining freestyle descending intervals with a short mixed stroke set to build endurance and speed, primarily in freestyle, with some variety in other strokes. Total distance 1900m.
Warm up
Easy swimming focusing on technique and getting the muscles warm. Mix styles (Freestyle, Backstroke, Breaststroke, Butterfly, or IM).
Main
Swim 100m freestyle 10 times on a challenging interval. Aim to descend your time on each 100m from the first to the tenth. Focus on maintaining pace and strong technique under fatigue.
Main
Swim 50m repeats with short rest. Alternate between freestyle and other strokes (Backstroke, Breaststroke, Butterfly). Focus on maintaining speed and strong stroke mechanics for each style. Example pattern: 2x50m Free, 1x50m Stroke, repeat for a total of 6 repeats.
Cool down
Easy swimming to lower heart rate and help muscles recover. Focus on relaxed breathing and smooth strokes.