Once again, this workout should take about an hour to complete. It’s a little different from the others as it consists of a couple of pyramids; the first of which is an individual medley, the second of which is just freestyle. If you are a butterfly swimmer, please feel free to reverse the pyramid, so that you do more butterfly. The first time I did this program I swam it as it is, but the second time I did it I changed things around a little. The first one started with freestyle and ended with 100m butterfly, and the second one was done as an inverse pyramid starting with 100m butterfly. I also really enjoyed the sprints at the end.
Warm up (continuous swimming):
- 200m freestyle,
- 100m kick,
- 100m pull.
- Total 400m
Drills (repeats on 60 seconds) 8 x 50m:
- 4 x 50m individual medley order – done as 25m kick, 25m full stroke.
- 4 x 50m individual medley order – done as 25m drill, 25m full stroke.
- Total 400m
Main set (individual medley pyramid):
- 25m butterfly on 30 seconds.
- 50m backstroke on 60 seconds.
- 75m breaststroke on 75 seconds.
- 100m freestyle on 1:30.
- Total 250m
Main set continued (freestyle pyramid):
- 1 x 25m freestyle on 30 seconds.
- 2 x 50m freestyle on 60 seconds.
- 3 x 75m freestyle on 1:15.
- 4 x 100m freestyle on 1:50.
- Total 750m
Main set continued (repeats on 2:00) 4 x 200m:
- 4 x 200m freestyle on 2:00.
- Total 800m
Sprints (repeats on 30 seconds) 4 x 25m:
- 4 x 25m your choice of stroke – give it all you’ve got.
- Total 100m
Warm down 200m easy swimming :
- 200m steady swim.
- Total 200m
Well, there’s another fairly simple swim program for you. If you plan on attempting this workout, please be sure to read this disclaimer before you do. If you already have tried it what did you think? How did you find it? Was it interesting enough or did you find yourself getting bored?