Intermediate – Swimming Routine 1

Intermediate – Swimming Routine 1
Program Specifics
Workout Duration 45-60 Minutes
Distance 1400 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 4 times)
1 x 25m Single Arm (arm out front) 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 out front in a streamlined position.
1 x 25m Freestyle Catch Up (Rest 10 seconds every 25 meters)
Instructions: Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
Core (Repeat 4 times)
4 x 25m Freestyle Swim (Target time 30 seconds per 25 meters) (Rest 15 seconds every 25 meters)
Instructions: Freestyle swim at a steady pace, trying to keep closely to the given target time for every 25m. If your target time is too easy or too difficult please complete another time trial.
4 x 25m Freestyle Swim (Target time 30 seconds per 25 meters) (Rest 10 seconds every 25 meters)
Instructions: Freestyle swim at a steady pace, trying to keep closely to the given target time for every 25m. If your target time is too easy or too difficult please complete another time trial.
Cool Down
8 x 25m Easy Any Stroke, rest 10 seconds every 25 meters
Instructions: Swim your choice of stroke, 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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