Workout # 1: For breath Control
This workout is simple in the number of sets, but has clear focus on sprinting repeats. It is an intense workout aimed at the advanced swimmer and can be adjusted to fit any swimming skill and level.
On the IM sprints, choose the strokes that you sprint, but you should change them on each 100. By the end of the set, you should have sprinted each stroke at least twice. Any method you choose to organize the lengths that are sprinted and the lengths that are easy is up to you, however as a recommendation, you can choose to sprint butterfly and back on the first 4, and breast and back on the last 4.
Total Distance: 2700 yards
400 yards warmup, choice of strokes
8 x 100 yard crawl sprinting on 1st 50, resting :15 between
(on each 100 sprint on the first 50 yards and swim easily on the second 50 yards)
200 yards crawl with bilateral breathing
(choice of breathing interval, every 3rd stroke or 5th stroke)
8 x 100 yard IM sprinting 2 of the 4 strokes, resting :30 between
(mix up the 2 strokes you sprint on each 100)
8 x 25 yard crawl wind sprints, resting :15 between
(do not breathe entire length)
300 yards warm down, choice of strokes
(swim slowly and relax)
Workout # 2: For backstroke and butterfly
This workout focuses on backstroke and butterfly stroke. You will practice both pulls and kicks for each stroke, then swim the strokes with a focus on timing. Concentrate on your technique while you are swimming, don’t just daydream and go through the motions. By thinking about your technique on the swim drills good form will come automatically to you.
Total Distance: 2700 yards
400 yards warmup mixed strokes
(alternating crawl, backstroke and butterfly)
8 x 50 yards backstroke alternating lengths of kicking and pulling
(alternate 25 yards kicking with hands stretched above your head with 25 yards pulling with ankles crossed)
200 yards backstroke
(count 3 kicks per arm stroke)
8 x 50 yards butterfly alternating lengths of kicking and pulling
(alternate 25 yards kicking with hands stretched above your head with 25 yards pulling with ankles crossed)
200 yards butterfly
(focus on timing of pull and kick)
200 yards crawl
200 yards alternating lengths of butterfly and backstroke
4 x 100 yards IM, resting :15 between
300 yards warm down mixed strokes
(mixing crawl, backstroke and butterfly)