2,100 yard swim workout

Quick pacing workout. I did this in 50 minutes - intervals are optional (as always). This workout will have you doing all four strokes (butterfly, backstroke, breaststroke, freestyle) and some pacing.

Enjoy!

Total Time: 50 minutes

Total Yardage: 2,100 yards

Equipment Needed: Kickboard

Difficulty Level: Moderate to Difficult

Note: Intervals are always optional. If you're struggling to make them, feel free to add 5 seconds until you find a pace that works for you.

Warm up

Yardage: 400

• 1x200 swim @ :10 rest

• 1x100 flutter kick w/ kickboard @ :10 rest

• 1x100 dolphin kick w/ kickboard @ :10 rest

Set 1

Yardage: 800

Focus: butterfly/breaststroke

• 4x50 @ 1:00 (25 butterfly, 25 freestyle)

• 4x50 @ 1:00 (25 breaststroke, 25 freestyle)

• 4x50 backstroke @ :55

• 4x50 freestyle @ :45

Main Set

Yardage: 300

Focus: all out swim

• 1x100 backstroke

• 1x100 freestyle

• 1x100 IM

Warm down: Active recovery

Duration: 600

• 3x200 @ :10 rest

Your swim workout is complete!

Congratulations on completing your swim workout. Now, go stretch it out.