A photograph of Barry Schultz swimming freestyle

Barry Schultz Swimming

This workout should take about an hour, to an hour and ten minutes. I personally found this one a fair bit tougher than Workout 1, in particular, the final set. If you find the repeat times on the final set too hard-going, just adjust them to suite your current ability or try one of the other workouts. As you can see this workout is fairly well rounded and is based on all four strokes.

Warm up (continuous swimming):

  • 200m freestyle,
  • 100m kick,
  • 100m pull.
  • Total 400m

Drills (10 seconds rest between strokes) 4 x 150m :

  • Butterfly – 25m kick, 50m one arm, 50m other arm, 25m full stroke.
  • Backstroke – 25m kick, 50m one arm, 50m other arm, 25m full stroke.
  • Breaststroke – 25m kick, 50m 2 kick to 1 pull, 50m 1 kick to 2 pulls, 25m full stroke.
  • Freestyle – 25m kick, 50m one arm, 50m other arm, 25m full stroke.
  • Total 600m

Main set (repeats on 3:30) 4 x 200m :

  • 75m freestyle, 25m butterfly, 25m backstroke, 75m freestyle.
  • 75m freestyle, 25m backstroke, 25m breaststroke, 75m freestyle.
  • 75m freestyle, 25m breaststroke, 25m freestyle, 75m freestyle.
  • 75m freestyle, 25m freestyle, 25m butterfly, 75m freestyle.
  • Total 800m

Main set continued (repeats on 2:00) 4 x 100m

  • 25m butterfly, 25m freestyle, 25m freestyle, 25m freestyle.
  • 25m freestyle, 25m backstroke, 25m freestyle, 25m freestyle.
  • 25m freestyle, 25m freestyle, 25m breaststroke, 25m freestyle.
  • 25m freestyle, 25m freestyle, 25m freestyle, 25m freestyle.
  • Total 400m

Main set continued (repeats on 2:50) 4 x 200m

  • 200m freestyle.
  • 75m freestyle, 50m any stoke other than freestyle, 75m freestyle.
  • 50m freestyle, 100m individual medley, 50m freestyle.
  • 200m individual medley.
  • Total 800m

Warm down 200m easy swimming :

  • 200m steady swim.
  • Total 200m

Total 3200m

If you plan on attempting this work out, please be sure to read this disclaimer before you do. If you have tried or plan on trying this program I would be very interested in knowing what you think of it. Bearing in mind this is aimed at someone who is just getting back in the water, was it too hard, not hard enough, or just boring? Anyway, if you do try it, I hope you enjoy it. As that is the whole point of working out as far as I am concerned – it’s supposed to be fun.

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