6,200 yard swimming workout

Celeste Salopek
Aug 7
2 min read

This swimming workout is going to kick your a** - at least it kicked mine. Please mess around with the intervals if you need. It is my firm belief that if you cannot make the interval even one time, it's too fast for you. Decreasing intervals is also a great way to track your progress. Anyway - enjoy it!

Try not to shave any 100s off at the end :D

Warm-up

2 rounds (even round, kick w/ kick board - odd round, kick on back)

200 swim
100 kick

Set 1

kick endurance - make sure you only push the kickboard forward. Don’t hold your shoulders up, instead push your chest down between your shoulders while pushing the kickboard forward

500 kick @ 20 sec rest - odd 100s, w/ kickboard - even 100s, on back
5x50 freestyle @ 1:15 - strong (not all out, but not slow. Good technique)
400 kick @ 20 sec rest - odd 100s, w/ kickboard - even 100s, on back
4x50 freestyle @ 1:10 - strong (not all out, but not slow. Good technique)
300 kick @ 20 sec rest - odd 100s, w/ kickboard - even 100s, on back
3x50 freestyle @ 1:05 - strong (not all out, but not slow. Good technique)
200 kick @ 20 sec rest - odd 100s, w/ kickboard - even 100s, on back
2x50 freestyle @ 1:00 - fast. Do not lose your technique
100 kick - ALL OUT - your choice if you want to do kick with a kickboard or without