TRAINING DESIGN (Advance Swimmers)

1.
Total

Workout Goal:Sprinting and breath control

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 windsprints, resting :15 between
(do not breathe entire length)
300 yards warmdown, choice of strokes
(swim slowly and relax)
Notes:This workout is simple in the number of sets, but has clear focus on sprinting repeats. It is an
intense workout aimed at hte 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 can 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.
2. Workout Goal: Focus on backstroke and butterfly
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 warmdown mixed strokes
(mixing crawl, backstroke and butterfly)
Notes: 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 become automatic for you.
3. Workout Goal: Focus on breaststroke and crawl
Total Distance: 2700 yards
400 yards warmup mixed strokes
(alternating crawl and breaststroke)
10 x 50 yards breaststroke 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 breaststroke
(focus on counting strokes per length for a consistent count)

10 x 50 yards crawl 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 crawl
(focus on couting strokes per length for a consistent count)
5 x 100 yards IM, resting :15 between
400 yards warmdown mixed strokes
(mixing crawl, backstroke and butterfly)
Notes: This workout focuses on breaststroke and crawl 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 become automatic for you.
4. Workout Goal:Sprinting and breath control
Total Distance: 2700 yards
400 yards warmup, choice of strokes
alternate 50 yards of different strokes of your choice
8 x 50 yard crawl alternating windsprint with easy swim, resting :15 between
(on each 50 do not breath on the first 25 and swim easy on the second 25 yards)
4 x 100 yard crawl sprinting every other length, resting :15 between
(alternate 25 sprint with 25 easy swim throughout the set)
3 x 100 yard IM sprinting butterfly and breaststroke, resting :30 between
(swim easy on backstroke and freestyle)
3 x 100 yard IM sprinting backstroke and freestyle, resting :30 between
(swim easy on butterfly and breaststroke)
2 x 250 yards changing breathing pattern
25 yds breathing every 6th stroke
50 yds breathing every 5th stroke
75 yds breathing every 4th stroke
100 yds breathing every 3rd stroke
400 yards warmdown, choice of strokes
(swim slowly and relax)
Notes: This workout includes a series of swim drills with intense sprinting for both crawl stroke and for
IM. You will sprint different strokes in the IM, and alternate lengths of hard swimming and easy swimming.
In addition the workout includes a set of crawl with a variety of breathing patterns. Be sure to swim all
strokes in both the warm up and the warm down.
5. Workout Goal:Improve breath control and consistency
Total Distance: 2700 yards
300 yards freestyle warmup
(vary the strokes and use all 4 strokes during the warmup
10 x 25 yards windsprints resting :30 between each length
(swim each length without taking a breathe)
200 yards crawl, counting strokes per length
(try to reduce the number of strokes on subsequent lengths)
10 x 25 yards windsprints resting :30 between each length
(swim each length without taking a breathe)
200 yards crawl, counting strokes per length
(try to reduce the number of strokes on subsequent lengths)
4 x 100 IM resting :45 between 100
(if you are not tired from the wind sprints, reduce your rest time to :30)
250 crawl breathing drill
25 breathing every 6th stroke
50 breathing every 5th stroke
75 breathing every 4th stroke
100 breathing every 3rd stroke

4 x 100 IM resting :45 between 100

(if you are not tired from the wind sprints, reduce your rest time to :30)
250 crawl breathing drill
25 breathing every 6th stroke
50 breathing every 5th stroke
75 breathing every 4th stroke
100 breathing every 3rd stroke
200 freestyle warmdown
(swim slowly and relax)
Notes: You will work to improve your consistency and breath control in this workout. The swim drills
where you count your strokes will help in with consistency. Try to stretch ont and breathe efficiently on
these drills. Take very long strokes and reach or extend your lead arm as far out in front of you as you
can.
The 250 yard crawl breathing drill will help you experiment with different breathing patterns. You can
breath on your dominant side for the even breath lengths, then use bilateral breathing on the odd breathe
lengths. Overall the workout will help improve your breathe capacity.
6.
Total

Workout Goal: Improve breath control and consistency

Distance: 3000 yards
300 yards freestyle warmup
4 x 250 alternating breathing pattern
25 yards breathing every 6th stroke, 50 every 5th stroke bilateral breathing, 75 every 4th stroke,
100 every 3rd stroke (bilateral breathing)
4 x 100 choice of strokes
(choose any stroke except crawl)
8 x 50 yards windsprint down, slow stroke back rest :15 between each length
(swim each windsprint without taking a breathe)
8 x 25 yards windsprints resting :30 between each length
(swim each length without taking a breathe)
4 x 100 IM resting :45 between 100
(if you are not tired from the wind sprints, reduce your rest time to :30)
300 freestyle warmdown
(swim slowly and relax)
Notes: This workout concentrates on breath control and consistent swimming. The 250 yard crawl
swimming drill is designed to let you practice different breathing patterns. On the first 25 you will breath
every 6th stroke. Then 50 yards breathing every every 5th stroke with bilateral breathing. Next you swim
75 yards breathing every 4th stroke. Lastly you swim 100 yards breathing every 3rd stroke with bilateral
breathing. Concentrate on keeping your breathing pattern even on the 250s, and keep the count continous
through your turns.
7. Workout Goal:Develop all 4 strokes
Total Distance: 3000 yards
300 yards crawl warmup
(rest :30 between 100s)
4 x 200 yards IM in reverse order, resting :30
(swim the IM in reverse order, freestyle, breaststroke, backstroke and butterfly)
4 x 100 butterfly, resting :15
(keep the time consistent on each 50)
4 x 100 backstroke, resting :15
(keep the time consistent on each 50)
4 x 100 breaststroke, resting :15
(keep the time consistent on each 50)
4 x 100 yards IM alternating sprints, rest :30
(on the first IM sprint fly and breaststroke, on the secon IM sprint backstroke and freestyle)
300 yards warmdown use all strokes
(swim slowly and relax)
Notes: This workout concentrates on improving swimming techniques for all 4 strokes. You will swim a
mix of drills taking time to focus on each stroke. During the swim drills focus on perfecting your technique

and keeping your strokes consistent. The IM sprints come at the end of the workout so be ready for a final
burst of speed after you have completed most of the swim workout.
Please consult your doctor before beginning any type of training program.
8. Workout Goal:Develop all 4 strokes
Total Distance:3000 yards
500 yards warmup alternating lengths of crawl and other strokes
(make every other length crawl, and the other lengths a mix of the other 3 strokes)
4 x 200 yards IM, sprinting 1st and 3rd, resting :30 between
(swim eaasy on the 2nd and 4th IM)
2 x 200 yards breaststroke
(increase your pace from easy at the beginning to a sprint at the end)
2 x 200 yards backstroke
(increase your pace from easy at the beginning to a sprint at the end)
2 x 200 yards butterfly
(increase your pace from easy at the beginning to a sprint at the end)
500 yards warmdown use all strokes
(swim slowly and relax)
Notes: For this warmup crawl on every other length and use all of the other strokes on the alternate
lengths. This workout uses all 4 strokes throughout giving the advanced swimmer time to concentrate on
technique. Before beginning the workout review swim techniques and visualize the proper stroke.
9. Workout Goal:Improve endurance, breathing rhythm, gain technique on turns
Total Distance:3000 yards plus flip turn practice
500 yards crawl warmup
(continuous swimming)
4 x 100 yards crawl, resting :15 between
(do not breathe within 4 strokes of approaching the wall or 4 strokes after leaving the wall)
10 x flip turns
(practice taking 4 strokes and doing a flip turn followed by 4 strokes without a breathe)
2 x 200 yards crawl fast swim
(swim at a fast pace and focus on completing the turns like you practiced them)
4 x 200 IM focusing on turns
(concentrate on making clean transitions between strokes as you make your turns)
400 yards crawl
(breathe every 4th stroke and do not breathe within 4 strokes of the wall, do flip turns on all turns)
500 crawl warmdown
(swim slowly and relax)
Notes:This workout mainly concentrates on turns and also on breathing rhythm. It also helps you to work
on endurance. The swim drills will be more helpful if you review technique prior tobeginning the workout.
Please consult your doctor before beginning any type of training program.
10.Workout Goal:Develop all 4 strokes
Total Distance:3200 yards
400 yards split into 200 yards crawl and 200 yards IM
(swim easy and continuously to complete the 400 yards)
4 x 200 yards IM alternating sprints, rest :30
(on the first and third IM sprint fly and breaststroke, on the second and fourth IM sprint backstroke
and freestyle)
8 x 50 butterfly, on 1:15
(adjust the time to fit yoru skill level)
8 x 50 backstroke, on 1:15
(adjust the time to fit yoru skill level)
8 x 50 breaststroke, on 1:30
(adjust the time to fit yoru skill level)
4 x 100 yards IM, resting :30
(keep the timing consistent)

400 yards warmdown use all strokes

(swim slowly and relax)
Notes:This workout focuses on developing all 4 strokes in a consistent manner. You may need to adjust
the timing for the individual repeats based on your skill and speed. During the warm up and warm down
be sure to use all of the strokes and stretch out.

11.Workout Goal: Focus on backstroke and butterfly

Total Distance: 3200 yards
400 yards warmup mixed strokes
(alternating crawl, backstroke and butterfly)
4 x 100 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)
4 x 100 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 alternating lengths of butterfly and backstroke
200 yards crawl
4 x 100 yards IM, resting :15 between
200 yards backstroke
(count 3 kicks per arm stroke)
4 x 50 yards backstroke sprints, resting :10 between
200 yards butterfly
(focus on timing of pull and kick)
4 x 50 yards butterfly sprints, resting :10 between
400 yards warmdown mixed strokes
(mixing crawl, backstroke and butterfly)
Notes: 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 become automatic for you.
12.Workout Goal: Focus on breaststroke and crawl
Total Distance: 3200 yards
200 yards warmup mixed strokes
(alternating crawl and breaststroke at choice of intervals)
4 x 100 yards breaststroke alternating lengths of kicking and pulling
(alternate 25 yards kicking with hands stretched above your head with 25 yards pulling with ankles
crossed)
4 x 100 yards crawl 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 alternating lengths of breaststroke and crawl
200 yards crawl
4 x 100 yards IM, resting :15 between
200 yards breaststroke
(focus on pull, kick and glide timing)
8 x 50 yards breaststroke sprints, resting :10 between
200 yards crawl
(focus 3 kicks per arm stroke, or your personal pattern
8 x 50 yards crawl sprints, resting :10 between

200 yards warmdown mixed strokes

(mixing crawl and breaststroke)
Notes: 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 become automatic for you.
13.Workout Goal: Improve breath control and consistency
Total Distance: 3200 yards
400 yards freestyle warmup
4 x 100 alternating kick 1 lap, pull 1 lap
(do not use a kickboard for this set)
4 x 100 choice of strokes
(choose any stroke except crawl)
200 yards crawl counting strokes per length
(try to use less strokes on each subsequent length)
8 x 25 yards windsprints resting :30 between each length
(swim each length without taking a breathe)
200 yards crawl counting strokes per length
(try to keep all lengths at the same number of strokes)
8 x 25 yards windsprints resting :30 between each length
(swim each length without taking a breathe)
4 x 100 IM resting :45 between 100
(if you are not tired from the wind sprints, reduce your rest time to :30)
8 x 50 crawl breathing drill
(reduce the frequency of breathes you take on each 50 (1st 50 breathe every 6 strokes, 2nd 50
every 5 strokes ...)
400 freestyle warmdown
(swim slowly and relax)
Notes: This workout concentrates on breath control and consistent swimming. You will swim 2 x 200 crawl
counting strokes but the goal of these 2 is different. On the first one you want to try and use less strokes
on each subsequent length and you might find yourself gliding a bit to get to the wall at the end of each
length. Take long strokes. When you swim the second 200 and count strokes, you are trying to keep each
length at the same number of strokes. These swims are alternated with the windsprints so you will be
changing from breath control to stretching out and conentrating on consistency. It is a challenging workout
for any level of swimming if you focus on the skills it's designed to improve.
The crawl breathing drill is designed to let you experiment with different breathing patterns. On the first
50 you will breath every 6th stroke. On the second 50 you breath every 5th stroke (bilateral breathing).
On the 3rd 50 you breath every 4th stroke. On the 4th 50 you breath every 3rd stroke (bilateral
breathing). Then you repeat the sequence for the 5th - 8th 50s.
14.Workout Goal: Improve breath control and consistency
Total Distance: 3200 yards
400 yards freestyle warmup
4 x 100 alternating kick 1 lap, pull 1 lap
(do not use a kickboard for this set)
4 x 100 choice of strokes
(choose any stroke except crawl)
200 yards crawl counting strokes per length
(try to use less strokes on each subsequent length)
8 x 25 yards windsprints resting :30 between each length
(swim each length without taking a breathe)
200 yards crawl counting strokes per length
(try to keep all lengths at the same number of strokes)
8 x 25 yards windsprints resting :30 between each length
(swim each length without taking a breathe)

4 x 100 IM resting :45 between 100

(if you are not tired from the wind sprints, reduce your rest time to :30)
8 x 50 crawl breathing drill
(reduce the frequency of breathes you take on each 50 (1st 50 breathe every 6 strokes, 2nd 50
every 5 strokes ...)
400 freestyle warmdown
(swim slowly and relax)
Notes: This workout concentrates on breath control and consistent swimming. You will swim 2 x 200 crawl
counting strokes but the goal of these 2 is different. On the first one you want to try and use less strokes
on each subsequent length and you might find yourself gliding a bit to get to the wall at the end of each
length. Take long strokes. When you swim the second 200 and count strokes, you are trying to keep each
length at the same number of strokes. These swims are alternated with the windsprints so you will be
changing from breath control to stretching out and conentrating on consistency. It is a challenging workout
for any level of swimming if you focus on the skills it's designed to improve.
The crawl breathing drill is designed to let you experiment with different breathing patterns. On the first
50 you will breath every 6th stroke. On the second 50 you breath every 5th stroke (bilateral breathing).
On the 3rd 50 you breath every 4th stroke. On the 4th 50 you breath every 3rd stroke (bilateral
breathing). Then you repeat the sequence for the 5th - 8th 50s.
15.Category: Advanced
Workout Goal: Improve breath control and consistency
Total Distance: 3200 yards
500 yards freestyle warmup
(use a variety of strokes)
8 x 100 yards crawl sprinting last 50 of each, resting :15 between
(on each 100 make the second 50 faster than the first)
5 x 100 alternating breathing pattern
(alternate lengths of breathing every 3rd stroke with every 5th stroke)
200 yards butterfly
(sprint every other length)
200 yards backstroke
(sprint every other length)
200 yards breaststroke
(sprint every other length)
12 x 25 windsprints, resting :15 between
(don't breathe entire length)
500 freestyle warmdown
(swim slowly and relax)
Notes:This workout concentrates on breath control. Several sets of sprints are included which makes this
a very challenging workout. Make sure you are swimming at a pace to push yoruself, but to be able to
recover and complete each of the swim drills.
On the 200 yards of each of the strokes be sure to sprint every other 25 yards. This will help you perpare
for races in strokes other than freestyle.
16. Workout Goal:Develop all 4 strokes
Total Distance:3400 yards
500 yards warmup changing strokes every 25 yards
(use all strokes)
4 x 50 yards butterfly sprints, resting :30
(sprint each 50 at the same pace)
4 x 50 yards backstroke sprints, resting :30
(sprint each 50 at the same pace)
4 x 50 yards breaststroke sprints, resting :30
(sprint each 50 at the same pace)
4 x 50 yards crawl windsprints, resting :30
(sprint each length on a single breathe and at the same pace)
200 yards crawl alternating lengths of pull and kick
(pull only first 25, kick only second 25, repeat -- do not use kick board)

4 x 200 IM resting :30 between

(swim at a comfortable pace)
4 x 25 yards butterfly sprints, resting :30
(swim each 25 at the same sprinting pace)
4 x 25 yards backstroke sprints, resting :30
(swim each 25 at the same sprinting pace)
4 x 25 yards breaststroke sprints, resting :30
(swim each 25 at the same sprinting pace)
4 x 25 yards crawl windsprints, resting :30
(do not breathe entire length)
200 IM at an easy pace
500 yards crawl warmdown
(swim slowly and relax)
Notes:
In this workout you will swim a lot of sprints to help improve both your speed and breathing capacity. On
the swim drills that you are not sprinting focus on good technique and maintain that technique while you
are sprinting.
Do not use a kickboard on the 200 yards alternating pull and kicks. While kicking hook your thumbs
together and hold them out in front of you. Lift face out of the water to breath as needed. While pulling,
cross your ankles.
17.Workout Goal:Sprinting and breath control
Total Distance: 3400 yards
200 yards warmup, choice of strokes
alternate 50 yards of different strokes of your choice
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)
4 x 100 yards IM sprinting backstroke and freestyle, resting :30 between
(swim easy on butterfly and breaststroke)
4 x 100 yard IM sprinting butterfly and breaststroke, resting :30 between
(swim easy on backstroke and freestyle)
8 x 25 yards crawl windsprints resting :15 between
(do not breathe entire length)
2 x 100 yards breaststroke, resting :15 between
(focus on breathing consistently
2 x 100 yards backstroke, resting :15 between
(focus on breathing consistently
2 x 100 yards butterfly, resting :15 between
(focus on breathing consistently
200 yards warmdown, choice of strokes
(swim slowly and relax)
Notes: This workout includes a series of swim drills with intense sprinting for both crawl stroke and for
IM. You will sprint different strokes in the IM, and alternate lengths of hard swimming and easy swimming.
In addition the workout includes a set of crawl with a variety of breathing patterns. Be sure to swim all
strokes in both the warm up and the warm down.
18.Workout Goal: Improve breath control and consistency
Total Distance: 3200 yards
500 yards freestyle warmup
(use a variety of strokes)
8 x 100 yards crawl sprinting last 50 of each, resting :15 between
(on each 100 make the second 50 faster than the first)
5 x 100 alternating breathing pattern
(alternate lengths of breathing every 3rd stroke with every 5th stroke)

200 yards butterfly

(sprint every other length)
200 yards backstroke
(sprint every other length)
200 yards breaststroke
(sprint every other length)
12 x 25 windsprints, resting :15 between
(don't breathe entire length)
500 freestyle warmdown
(swim slowly and relax)
Notes:This workout concentrates on breath control. Several sets of sprints are included which makes this
a very challenging workout. Make sure you are swimming at a pace to push yoruself, but to be able to
recover and complete each of the swim drills.
On the 200 yards of each of the strokes be sure to sprint every other 25 yards. This will help you perpare
for races in strokes other than freestyle.

19.Workout Goal:Develop all 4 strokes

Total Distance:3400 yards
500 yards warmup changing strokes every 25 yards
(use all strokes)
4 x 50 yards butterfly sprints, resting :30
(sprint each 50 at the same pace)
4 x 50 yards backstroke sprints, resting :30
(sprint each 50 at the same pace)
4 x 50 yards breaststroke sprints, resting :30
(sprint each 50 at the same pace)
4 x 50 yards crawl windsprints, resting :30
(sprint each length on a single breathe and at the same pace)
200 yards crawl alternating lengths of pull and kick
(pull only first 25, kick only second 25, repeat -- do not use kick board)
4 x 200 IM resting :30 between
(swim at a comfortable pace)
4 x 25 yards butterfly sprints, resting :30
(swim each 25 at the same sprinting pace)
4 x 25 yards backstroke sprints, resting :30
(swim each 25 at the same sprinting pace)
4 x 25 yards breaststroke sprints, resting :30
(swim each 25 at the same sprinting pace)
4 x 25 yards crawl windsprints, resting :30
(do not breathe entire length)
200 IM at an easy pace
500 yards crawl warmdown
(swim slowly and relax)
Notes:
In this workout you will swim a lot of sprints to help improve both your speed and breathing capacity. On
the swim drills that you are not sprinting focus on good technique and maintain that technique while you
are sprinting.
Do not use a kickboard on the 200 yards alternating pull and kicks. While kicking hook your thumbs
together and hold them out in front of you. Lift face out of the water to breath as needed. While pulling,
cross your ankles.
20.Workout Goal:Sprinting and breath control
Total Distance: 3400 yards

200 yards warmup, choice of strokes

alternate 50 yards of different strokes of your choice
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)
4 x 100 yards IM sprinting backstroke and freestyle, resting :30 between
(swim easy on butterfly and breaststroke)
4 x 100 yard IM sprinting butterfly and breaststroke, resting :30 between
(swim easy on backstroke and freestyle)
8 x 25 yards crawl windsprints resting :15 between
(do not breathe entire length)
2 x 100 yards breaststroke, resting :15 between
(focus on breathing consistently
2 x 100 yards backstroke, resting :15 between
(focus on breathing consistently
2 x 100 yards butterfly, resting :15 between
(focus on breathing consistently
200 yards warmdown, choice of strokes
(swim slowly and relax)
Notes: This workout includes a series of swim drills with intense sprinting for both crawl stroke and for
IM. You will sprint different strokes in the IM, and alternate lengths of hard swimming and easy swimming.
In addition the workout includes a set of crawl with a variety of breathing patterns. Be sure to swim all
strokes in both the warm up and the warm down.
21.Workout Goal:Develop all 4 strokes
Total Distance:3400 yards
500 yards warmup mix of strokes
(use all 4 strokes)
2 x 200 IM kick only
(ok to use a kickboard on this drill but you do not have to)
2 x 200 IM pull only
(either cross your ankles, or use a pull bouy to float your legs)
4 x 100 yards butterfly, resting :30 between
(swim each at a consistent pace)
4 x 100 yards backstroke, resting :30 between
(swim each at a consistent pace)
4 x 100 yards breaststroke, resting :30 between
(swim each at a consistent pace)
2 x 200 IM resting :30 between
(swim at a comfortable pace)
500 yards crawl warmdown
(swim slowly and relax)
Notes: During this workout you will focus on your kicks and your pulls for each stroke. Review proper
swimming techniques before beginning the workout. While you swim the sets for each stroke try to keep
the number of strokes you use on each length consistent.
22.Workout Goal:Develop all 4 strokes
Total Distance:3400 yards
300 yards warmup mix of strokes
(use all 4 strokes)
2 x 100 yards butterfly sprints, resting :30
(sprint each 50 at the same pace)
2 x 100 yards backstroke sprints, resting :30
(sprint each 50 at the same pace)
2 x 100 yards breaststroke sprints, resting :30
(sprint each 50 at the same pace)

2 x 200 IM kick only

(ok to use a kickboard on this drill but you do not have to)
2 x 200 IM pull only
(either cross your ankles, or use a pull bouy to float your legs)
4 x 100 yards butterfly, resting :30 between
(swim each at a consistent pace)
4 x 100 yards backstroke, resting :30 between
(swim each at a consistent pace)
4 x 100 yards breaststroke, resting :30 between
(swim each at a consistent pace)
200 IM resting :30 between
(swim at a comfortable pace)
300 yards crawl warmdown
(swim slowly and relax)
Notes: This workout uses swim drills to help focus on develop technique for all 4 strokes. Aim for
consistency in all of the swim drills. use the technique of counting strokes per length to see how consistent
your strokes are and use less strokes to gauge if you are swimming more efficiently. Be sure to mix
strokes on the warmup so you will be loose and ready for the swim drills.