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Swim like a Master: Mid Distance Swim Workout

Mid Distance Swim Workout

Looking to build strength and endurance in your swim training?  Check out this Mid Distance Swim Workout, good for swimmers who are training for trialthons, building endurance and for Master Swimmers.  It is a great example of what the Chicago Athletic Clubs Master Swim Team swims during practice.

This workout can be modified by extending the rest periods.  Recommended rest times are in red for intermediate swimmers, blue for advanced swimmers.  Some sets have the same rest time for both, those are in red as well.

200 warm up
120 pull with a buoy
120 kick with a kickboard

 6x 40 with 10 sec rest :  

  • 1-2: single arm pull 
  • 3-4: swim with fast kick
  • 5-6: swim build

2 sets of:

  • 1x100 – 60 easy/40 fast (swim)
  • 1x100 – 40 easy/60 fast (swim)
  • 1x80 – pull long strokes with a buoy and paddles

10 sec rest between 100s and 80, 1 min rest between sets

3x40 @80% effort :10 , :15 rest
1x200 @80% :15, :20 rest
2x80 @80% :10, :15 rest
1x200 @85% :15, :20 rest
1x120 @80% :10, :15 rest
1x200 @90%

40, 80, 120 – moderate swim, focus on stroke technique
200:        #1: moderate swim

                #2: faster than #1

                #3: faster than #3

: 10, 15 sec rest between everything

Cool down: 200 pull with long stretchy strokes

Total:             2240 yards

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