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Swim Training: One Mile, Two Ways

  • By Sara McLarty
  • Published February 20, 2013

Make the most of 1,600 metres with these two workout options.

Option 1: Fun With Strength
Warm-up: 400
» 2×100 with 15 sec rest (25 kick/25 drill/50 swim)
» 8×25 build (start easy, end fast)

1-mile main set: 1,600
» 5×50 (15 sec vertical kicking between 50s)
» 12×25 on the :40 (2 drill/1 fast)
» 3×150 pull with paddles (middle 50 hard)
» 4×100 swim with pushups (swim 100, do 10 push-ups on pool deck, repeat)
» 3×30 sec vertical kicking with arms overhead (30 sec rest)
» 200 easy recovery swim Cool-down: 200
» 4×50 pull (15 sec rest)

Total: 2,250

Option 2: Skills And Drills

Warm-up: 600
» 2x(200 swim/100 kick)

1-mile main set: 1,600
» 6×75 with 15 sec rest (25 right arm/25 left arm/25 swim) The non-stroking arm can be extended in front of your head or down at your side when doing Single-arm Drill. Focus on good torso rotation, the reach and the finish of the stroke.
» 7×50 swim with 10 sec rest (descend stroke count 1–4, 5–8)
Count total number of strokes on the first 50. Try to lower your stroke count on the next three 50s. Start over with original stroke count on number 5.
» 4×200 pull with 30 sec rest (50 Dis- tance Per Stroke/50 swim/repeat) DPS means to take as few strokes as possible. Work on gliding through the water with a powerful pull.

Cool-down: 200
» 8×25 with 10 sec rest (breathing every fifth stroke)

Total: 2,450

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