Workout builder

Warm Up

200-300 yards

2 x 200 swim
300 swim
400 swim

Technique

300 yards

4 x 75
25 kick / 25 pull / 25 swim
1 x 100 drill
1 x 100 free
1 x 100 drill
1 x 100 kick
1 x 100 pull
1 x 100 swim
4 x 75
25 drill / 50 swim
3 x 100 balance drill
25 left side breathing / 25 right side breathing / 50 bilateral breathing

Main Set

Pick 2, 500-600 yards each

10 x 50 :10 rest
5 x 100
75 moderate / 25 sprint
3 x 200
25 / 50 / 75 / 100
100 / 75 / 50 / 25
50 / 100 / 200 / 100 / 50
500 swim
600 swim

Cool Down

200-300 yards

200 swim
100 kick
100 swim
300 swim

yards

Print

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

Pool edge sit-ups and push-ups
Practice open turns or flip turns
Core exercises on the deck (plank, side plank)
Treading water (alternate between using arms and holding arms above head)