Advanced – Swimming Routine 1

Advanced – Swimming Routine 1
Program Specifics
Workout Duration 45-60 Minutes
Distance 2200 meters
Pool Length 25 meters
Warm Up (Repeat 2 times)
1 x 50m Freestyle Swim (even pace) (Rest 15 seconds every 50 meters)
Instructions: Freestyle swim at a steady pace.
1 x 50m Breaststroke Swim (even pace) (Rest 15 seconds every 50 meters)
Instructions: Breaststroke swim at a steady pace.
Build Up (Repeat 8 times)
1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke (Rest 10 seconds every 25 meters)
Instructions: Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held by your side.
1 x 25m Freestyle Streamline Kicking (Rest 10 seconds every 25 meters)
Instructions: Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
Core (Repeat 1 time)
4 x 100m Freestyle Swim (Begin each interval every 02:20 per 100 meters)
Instructions: Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you swim the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
4 x 100m Freestyle Swim (Begin each interval every 02:15 per 100 meters)
Instructions: Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you swim the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
8 x 50m Freestyle Swim (Begin each interval every 01:10 per 50 meters)
Instructions: Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you swim the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Cool Down
8 x 25m Any Stroke Easy (Rest 10 seconds every 25 meters)
Instructions: Swim any stroke of your choice at a slow, relaxed pace.
Intensity Key
Easy 50-60% of your maximum heart rate
Aerobic 60-70% of your maximum heart rate
Endurance 70-80% of your maximum heart rate
Sprint 80-90% of your maximum heart rate

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