3,100 yd swimming workout
- Celeste Salopek
- Jun 4
- 1 min read
This is a fun workout that lifts your heart rate and works all four swimming strokes. It hit right this morning at 9am, so I hope you like it too. All intervals are optional.
Time: 60-90 min
Yardage: 3,100
Equipment needed: kickboard (optional)
Difficulty: mid difficulty workout. All intervals are suggestions - if you're struggling, add 5 seconds until you find an interval you can work with.
Warm up
Yardage: 1,200
3x100 freestyle swim @ 1:40
2x100 kick (on back) @ 2:20
3x100 backstroke swim @ 1:40
2x100 kick (on back or w/ board) @ 2:20
Set 1
Yardage: 600
Interval: 10 seconds rest
200 IM kick
200 IM drill
200 IM swim
Main Set
Yardage: 1,000
4x50 IM @ :55
3x100 IM @ 1:50
4x50 IM @ :55
3x100 IM @ 1:40
Active warm down
Yardage: 500
5x100 @ 1:45
Your swim workout is complete!
Congratulations on completing your swim workout. Now, go stretch it out.
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