Swim of the Day #3
Date: 2025-06-01
Beginner
500m
This workout is designed for beginners, focusing on developing basic freestyle technique and feeling comfortable in the water through easy swimming and simple drills.
Warm up
Easy freestyle swimming. Focus on relaxing and getting used to the water. Gentle kicking and smooth arm movements.
Drill
Freestyle kick with arms extended forward. Focus on keeping the body streamlined and driving the kick from the hips, not just the knees.
Main
Easy freestyle swimming. Focus on coordinating your arms, legs, and breathing. Maintain a relaxed stroke and steady rhythm. Don't rush.
Cool down
Very easy and relaxed freestyle swimming. Focus on slowing down your heart rate and recovering. Gentle movements only.
Intermediate
1400m
A balanced workout for intermediate swimmers, focusing on refining technique and building endurance across all four strokes using IM and mixed sets.
Warm up
Easy pace, focus on loosening up. Mix Free, Back, Breast, Fly.
Main
Swim 100m in IM order (Fly, Back, Breast, Free). Focus on transitions and maintaining form.
Main
Alternate strokes: 3x50 Free, 3x50 Back, 3x50 Breast, 3x50 Fly. Focus on technique and consistency.
Cool down
Very easy pace, loosen up muscles. Any stroke.
Advanced
2100m
This advanced workout focuses on building endurance while practicing varying paces through descending and mixed stroke sets. You will swim a total of 2100 meters.
Warm up
Swim easy freestyle, focusing on technique and loosening up muscles. Maintain a relaxed stroke and feel the water.
Main
First set of the descending series. Swim at a moderate, sustainable pace. Focus on consistent effort.
Main
Second set, slightly faster than the 400m. Increase your effort level but maintain good form. Focus on pace control.
Main
Third set, increase the pace again. This should feel challenging but controllable. Focus on maintaining stroke rate and power.
Main
Final set of the descending series, swim at a high, near-maximal effort for this distance. Focus on finishing strong.
Main
Swim 50m Freestyle, followed by 50m of a non-freestyle stroke (Back, Breast, or Fly), and finish with another 50m Freestyle. Focus on smooth transitions and maintaining a strong, consistent pace throughout each 150m repetition.
Cool down
Swim very easy, relaxed mixed strokes to recover and bring your heart rate down. Focus on slow, controlled breathing.