Multisport

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Swimming Workouts

Below are a few of our swim workouts. For more information or if you are interested in our organized swim workouts, please join our club today!

Beginner	Intermediate	Advanced	Drills
Warm-up 150 yds Free 4x50 drills 6x50 on 2:00 minutes 150 Free Pull 4x25yards Warm relay Cool Down - 100 1000 yards	Warm-up 250 yds Free 4x50 drills 8x50 on 1:30 250 Free Pull 4x25 relay Cool down - 100 1300 yards	Warm-up 400 yds Free 4x50 drills 12x50 on 1:10 400 Free Pull 4x25Yards Face relay Cool down - 200 1900 Yards	Face Down w/fins Polo (head up) One arm with kick board 6 kicks/1 Pull
Warm-up 100 ydsFree 4x50 drills 3x100 Free Accel on 3:00 100 Free Pull on 3:00 4x25 Relay 100 Cool Down 900 yards	Warm-up 200 yds Free 4x50 drills 4x100 Free Accel on 2:30 2x100 Free Pull on 2:30 4x25yards Warm relay 200 Cool Down 1300 yards	Warm-up 300 yds Free 4x50 drills 6x100 Free Accel on 2:00 3x200 Free Pull on 2:00 4x25 Relay 300 Cool Down 1800 yards	Face Down w/fins Streamline - 6 Kick Fingertip Polo
Warm-up 150 yds Free 4x50 drill with fins 300 Indian Swim 5x50 Free Pull on 1:45 4x25 relay with fins 100 Free Cool Down 1100 yards	Warm-up 200 yds Free 4x50 drill with fins 400 Indian Swim 8x50 Free Pull on 1:20 4x25 relay with fins 200 Free Cool Down 1500 yards	Warm-up 300 yds Free 4x50 drill with fins 600 Indian Swim 10x50 Free Pull on 1:00 4x25 relay with fins 200 Free Cool Down 2000 yards	Chin to shoulder On Side Catch-up Drill Polo
10 Minute Swim Warm-up 6x50 drill with fins 6x50 for Breath Control Parachute Swim-200 Fin Board-Kick-200 4x25 relay with pull buoy 200 Cool Down	10 Minute Swim Warm-up 6x50 drill with fins 6x50 for Breath Control Parachute Swim-150 Fin Board-Kick-100 4x25 relay with pull buoy 200 Cool Down	10 Minute Swim Warm-up 6x50 drill with fins 6x50 for Breath Control Parachute Swim-150 Fin Board-Kick-100 4x25 relay with pull buoy 200 Cool Down	Streamline Head Down Chin to Shoulder 6 Kick - 1 Pull Fingertip Drag Catch-up Polo
Warmup 150 yds Free 4x50 drill Pyramid: 50 ez, 100 med, 150 hard, 100 med, 50 ez rest 1:00 minute between each distance 100Free Pull: breath every 2 first 50, every 3 last 50 yards 6x25 relay 100CoolDown 1150 yards	Warmup 200 yds Free 4x50 drill Pyramid: 100 ez, 150 med, 200 hard, 150 med, 100 ez rest 30 seconds between each distance 200Free Pull: breath every 2 first 100, every 3 for 2nd100 yards 6x25 relay 100CoolDown 1450 yards	Warmup 300 yds Free 4x50 drill Pyramid: 100 ez, 200 med, 300 hard, 200 med, 100 ez rest 20 seconds between each distance 300Free Pull: breath every 2 first 100, every 3 for 2nd100 yards 6x25 relay 100CoolDown 1950 yards	Fingertip Catch-up 6 Kick - 1 Pull Polo