Swimming Workouts

1800 - 2200 yards

Warm Up

200-300 yards


300 yards

List of drills

Main Set

Pick 2, 500-600 yards each

Cool Down

200-300 yards


For a shorter workout...

Pick only 1 main set, 1300-1600 yards

For a distance focused workout...

Always include 500 or 600 swim in the main set, timed to measure progress

Other add-ons