Swim of the Day #4
Date: 2025-06-06
Beginner
600m
This workout is designed for beginners to improve basic freestyle technique and build comfort in the water. It includes warm-up, a drill focusing on stroke timing, easy swimming to practice the technique, and a cool-down.
Warm up
Swim easy freestyle to warm up your muscles and get a feel for the water. Focus on relaxed breathing.
Drill
Catch-up drill: One hand stays extended in front until the other hand 'catches up'. Focus on extension and timing.
Main
Swim easy freestyle at a comfortable pace. Try to incorporate the feeling of extension from the drill.
Cool down
Swim very easy freestyle to cool down and relax your muscles.
Intermediate
1500m
This intermediate workout focuses on improving proficiency in all four strokes through IM sets and technique drills, followed by a freestyle build set to develop pacing and endurance.
Warm up
Easy swimming focusing on relaxed stroke and proper body position to warm up muscles.
Drill
Focus on technique for each stroke. Use simple drills like single arm for fly, 6-kick switch for back, 3/3/3 for breast, and catch-up for free, followed by easy swimming of the same stroke.
Main
Swim Individual Medley (Butterfly, Backstroke, Breaststroke, Freestyle) focusing on smooth transitions and consistent effort across all strokes.
Main
Start each 100m easy and gradually increase pace, finishing the last 25m at a faster speed. Focus on controlled acceleration and maintaining good form.
Cool down
Easy, relaxed swimming in any stroke of your choice to cool down and recover. Focus on lowering your heart rate.
Advanced
1900m
This workout challenges your stamina and versatility by combining various strokes and intensities across different distances, including descending and interval sets.
Warm up
Easy swimming, focusing on activating major muscle groups and getting a feel for the water. Mix strokes as desired.
Main
Freestyle descending set. Increase your speed on each 100m repetition from 1 to 4. Focus on maintaining good form as you increase effort.
Main
Individual Medley (IM) set. Swim in the order: Butterfly, Backstroke, Breaststroke, Freestyle. Focus on smooth transitions between strokes and maintaining a consistent pace.
Main
Mixed stamina set: 100m Freestyle followed by 50m of a non-Freestyle stroke of your choice (e.g., Backstroke, Breaststroke, or Butterfly). Maintain pace on the Freestyle and focus on technique on the non-Freestyle.
Cool down
Easy swimming to help your body recover. Focus on long, relaxed strokes. Mixed strokes or Freestyle are fine.