Workout #1: High-intensity 25s
This is a Tabata-inspired workout that is short on volume, but high on intensity. The goal during the main set is to go full blast on the first rep and maintain that intensity. There’s not a ton of meters in this set, but make no mistake, if you do it properly (at full intensity), you will create a skyrocketing metabolic reaction in your body.
Warm-up: 4×100 swim (on the last 25 of each 100 swim with your fists closed—it will force you to really work your feel for the water and a high elbow catch)
Pre-set: 4×25 descend effort from 50%-95% 1-4 @:20 rest
Main set:
3 rounds
8×25 all out with :10 rest between reps
50 backstroke swim easy between rounds
(Round 1: swim, Round 2: kick, Round 3: swim)
Warm down: 6×50 choice swim with best possible technique – take :15 rest between 50s
Total: 1,550m
Workout #2: The Swim-Kick Aerobic Combo
This set uses different variations of intervals and combos of swim/kick/pull. Alternating reps of swim and kick will keep your heart rate up, keep your legs working, and allow you to put in serious yardage without going overboard on your shoulders. Depending on your ability level you may want to start with 50s or even 75s, but the goal will be to graduate to 100s over time.
During the main set you want to take no more than :20 rest between reps.
Warm-Up: 300 choice swim loosen
Pre: 200 pull breathing every 3/5 strokes by 50 + 100 kick build
Main set: 30×100 freestyle as 10x [2 reps swim – 1 rep kick] – take :20 rest between reps.
Warm down: 4x [50 swim choice + 10 deep water bobs, shaking out legs and arms + :10 sec rest]
Workout #3: Vertical kicker
If you are new to vertical kicking, it’s exactly as it sounds—you go vertical and kick to keep your head out of the water.
Done properly you will be able to truly focus on kicking with equal force in both directions, and with your core braced you are also giving your mid-section some work.
Warm up: 200 swim loose + 8×25 choice swim DPS (distance per stroke—the goal is to cross the pool in the smallest number of strokes possible.) – take :15 rest at the end of each length
Pre-set: 6×50 as 25 swim, 25 kick without a board. Desc 1-3 and 4-6. Take :15 rest at the end of each rep
Main set:
5×100 swim @:15 rest (80% effort)
:30 vertical dolphin kick (keep core braced and focus on kicking with equal power in both directions)
4×100 swim @:15 rest (85% effort)
:30 vertical dolphin kick
3×100 swim @:15 rest (90% effort)
:30 vertical dolphin kick
2×100 swim @:15 rest (95% effort)
:30 vertical dolphin kick
100 swim MAX EFFORT
Warm down: 8×25 swim DPS (try to beat your average from the warm up). Take :20 rest after each rep.