12 Great Middle Distance Swim Workouts

Training Load By Week
Training Load By Week

Use these 12 Swim workouts to freshen up your swim routine. Download then copy and add to your own library. Swims can be used over and over.

Sample Day 1
1600m
Drill Swim - 1600

WU: 400 your choice of swim and drills.
MS:
200 paddles and buoy moderate (30”).
200 buoy only moderate (30”).
200 swim moderate (30”).
200 fins moderate (30”).
CD: 400 easy.
Total: 1600

Sample Day 2
1600m
Recovery Swim w/ Kicks - 1600

All done at an easy relaxed pace.
400 Swim
4x50 Kick
300 Pull
4x50 Kick
200 Drils (Drill down 25, Swim back 25)
4x50 Kick
100 Swim.

Sample Day 3
1950m
Endurance Swim - 1950

Notes: WU:
400 Swim
300 Pull
200 Kick
100 Drill
MS:
6x75 Strong (only 10 sec rest) be consistent w/intervals
300 Moderate
CD:
200 EZ

Sample Day 4
2000m
Mix Swim - 2000

WU:
100 Easy
50 Kick
100 Buoy
50 Kick
100 Paddles
50 Kick
100 Paddles & Buoy
50 Kick
MS:
100 EZ :20-:30 Sec Rest
100 FAST :30-:60 sec Rest
200 EZ :20-:30 Sec Rest
200 FAST :30-:60 sec Rest
100 EZ :20-:30 Sec Rest
100 FAST :30-:60 sec Rest
CD:
same as WU: but in reverse

Sample Day 5
2100m
SPK Swim - 2100

WU:
200 Swim
200 Pull
200 Kick
100 Swim
100 Pull
100 Kick
50 Swim
50 Pull
50 Kick
MS:
4x (200 Pull 3/5 on 50)
4x25 FAST
CD:
150 EZ

Sample Day 6
2400m
Speed Swim - 2400

WU:
2x(100 EZ, 75 EZ/25 Strong, 50 EZ/50 Strong, 25 EZ/75 Strong, 100 Strong)
MS:
3x300 Pull (breathing 3/5/7 by 50) R :45
100 EZ
4x50 Sprint
CD:
200 EZ

Sample Day 7
2286m
Endurance Swim - 2500

Notes: WU: 250 Swim Easy MS: 200 Swim w/ Middle 50 Pick Up R: 45 sec 400 Swim w/ Middle 100 Pick Up R: 60 sec 600 Swim w/ Middle 150 Pick Up R: 90 sec 800 Swim w/ Middle 200 Pick UP CD: 250 Easy

Erin Truslow
|
Big Pistachio, LLC

With over 28 years in the fitness industry, Coach Erin Truslow knows endurance sports! Whether you are a beginner looking to cross your first finish line or an elite endurance multisport triathlete, Erin can design a goal driven program that fits your needs and lifestyle.
Erin is the dedicated coach of dozens of triathletes from super sprint to IRONMAN in the US and globally.

Coaching, Testing, Training, Camps, Workshops & Clinics. See website for details.