Advanced Swim Workouts

Training Load By Week
Training Load By Week

This training plan is made for more advanced triathletes/swimmers. These workouts will improve your endurance and speed. These workouts will leave you feeling accomplished and confident in the water.

Sample Day 8
3018m

200 swim
200 im drill/swim
200 kick

16x25 variable speed (2 rounds swim, 2 rounds kick)@:45

600 (stop @500 get time)@7:30
500 (stop @400 get time, beat 500 time)@6:30
400(stop@300 get time, beat 400 time)@5
300 (stop@200 get time, beat 300 time)@4
200 (stop@100 get time, beat 200 time)@3
100 beat 100 time


200 cool down

Sample Day 10
3932m

400 swim
2x200 (#1 kick #2 pull)@3:30
4x100 (50 drill/50 swim)@1:45
8x50 3@:55 3@:50 2@:45

5x200 AFAP@4:30
Get time on each 200, hold the times within 510 seconds of each other
6x50 25 drill/25 back@1:10

5x100 AFAP @2:30
Get time each one, hold consistent
4x50 25 back/25 breast@1:10

8x50 AFAP fins and paddles@1:30
LOTS OF REST--MEGA FAST!
300 im k/d/s@4:30

Sample Day 12
3383m

400 every 4th 25 back
300 every 3rd 25 drill
200 every other 25 kick on side
100 build each 25

100 @ 1:15 swim
2x50 @ :45 fly
200 @ 2:30 swim
100 @ 1:15 swim
2x50 @ :45 back
200 @ 2:30 swim
100 @ 1:15 swim
2x50 @ :45 breast
200 @ 2:30 swim

6x50 @ :50 kick w/fins
2x25 @ :30 kick on side
4x50 @ 1:10 double arm backstroke
4x25 @ :30 kick on side
4x100 @ 1:45 backstroke
6x25 @ :30 kick on side

250 cool down

Sample Day 15
3658m

2 rounds of warm up:
300 swim
200 kick
100 pull

4x50@1
4x50@55
4x50@:50
4x50@:45

4x200 fast@2:45
1x200 @ 4:00 easy
2x200 fast@2:30
1x200 @ 4:00 easy
1x200 fast@2:20
1x200 @ 4:00 easy

200 cool down

Sample Day 17
3109m

300 swim
200 kick
100 drill

16x25
4 drill@:45
4 backstroke@:40
4build@:30
4 AFAP@:30

4x100 @ 1:30
2x50 kick w/fins @:50
4x100 @ 1:20
4x50 kick w/fins@:55
4x100 @1:15
6x50 kick w/ fins@1


16x25
4 backstroke@:40
4 breastroke@:45
4 k on R side@:45
4 k on L side@:45

200 cool down

Sample Day 19
3658m

300 swim
2x150 (50 drill+50 non fr+50 build)@2:15
4x75 1 each stroke 25 k+25 drill+25 s@1:20
6x50 1-3@:55 4-6@:50
12x25 variable speed@:40

2 rounds of the following:

1x100 @ 1:20
2x50 @ :45
1x50 @ :40
:30 seconds rest

1x100 @ 1:15
2x50 @ :40
1x50 @ :35
:30 seconds rest

1x100 @ 1:10
2x50@:35
1x50@:30
:30 rest

1x100 @ 1:05
:30 rest
8x25 @ :15

Cool Down: 400 (100 kick+100 drill+100 back+100 free)

Sample Day 22
3658m

4x150 (50 swim+50 kick+50 drill)@2:30
2x50@1
4x100 IM @1:45-2
2x50@:55
200 pull
2x50@:50


two rounds:
200 @ 2:20
8x25 @ :30 stroke (1 perfect, 1 fast)
200 @ 2:30
4x50 @ :50 make
200 @ 2:40
8x25 @ :30 stroke (1 perfect, 1 fast)

100 cool down