100 swimming workouts

http://100swimmingworkouts.com/

Swimming Workouts Introduction

	If you want to improve your swimming techniques then this site is for you. These swimming workouts are designed and planned for adults who swim for fitness, competition and triathlon training. To help you choose a workout that fits your fitness and swimming level, the swim workouts are divided into the following categories: 10 Beginner swimming workouts 20 Intermediate swimming workouts 20 Advanced swimming workouts 4 One mile swimming workouts 10 Open water swimming preparation workouts in a pool Swimming Techniques Swimming with Rotator Cuff Injury How to Swim Crawl Stroke 5 Swim Drills for Triathletes Choosing the equipment you need to swim Guest Writer: Smart Maternity Swim Suits Guest Writer: Circle Swimming Some Things to Think About Before Starting Your Triathlon Training Swimming Tips For Faster, Stronger and Longer Swimming 10 Freestyle Tips Regardless of your fitness level or swimming techniques, there is a workout here for you. By using these plans you can develop a full swimming training program. Some of the workouts contain challenging swimming drills, others help you work on strokes and swimming techniques. Browse the categories and look at the workout goals to choose the swim workouts that fit your needs. Don't try to memorize the workout. Instead use a waterproof slate and write the workout on it in pencil. An average slate can hold 2-3 workouts on each side. Take your slate to the pool with you then it's as simple as going down the list. You will find that using a preplanned swim workout will help you with counting laps, and will also help you focus more on the workout.

Beginner Swimming Workouts

The overall goal of the Beginner Swimming Workouts is to build up to a level where the workouts will improve and maintain fitness goals. The 2 overriding challenges are to build up endurance so you can swim continuously without stopping, and to improve strokes and breathing through drills.

These workouts can be followed in sequence, or you can choose a workout based on your specific swimming level and goals. If used in sequence you should stay within a specific yardage until you can complete the workouts at that distance comfortably.

	Category	Workout Goals	Total Yardage
Swim Workout #1	Beginner	build endurance, improve crawl stroke	600 yards
Swim Workout #2	Beginner	build endurance, improve breathing	600 yards
Swim Workout #3	Beginner	build endurance, improve crawl stroke and 1 other stroke	800 yards
Swim Workout #4	Beginner	improve breath control and consistency	800 yards
Swim Workout #5	Beginner	improve breath control and consistency	900 yards
Swim Workout #6	Beginner	develop multiple strokes	900 yards
Swim Workout #7	Beginner	improve endurance, develop technique for multiple strokes	1000 yards
Swim Workout #8	Beginner	improve endurance, develop technique for multiple strokes	1000 yards
Swim Workout #9	Beginner	improve endurance, breathing rhythm, gain technique on turns	1200 yards
Swim Workout #10	Beginner	improve endurance, breathing rhythm, gain technique on turns	1200 yards

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Intermediate Swimming Workouts

After advancing to the intermediate level you are ready for a solid swimming training program. All swimmers continue to improve swim techniques, but at the intermediate levelthere is often rapid improvement. These workouts continue the foundation built in the beginner workouts. In most of the intermediate workouts all 4 strokes are used.

	Category	Workout Goals	Total Yardage
Swim Workout #11	Intermediate	improve breath control and consistency	1600 yards
Swim Workout #12	Intermediate	develop all 4 strokes	1600 yards
Swim Workout #13	Intermediate	develop all 4 strokes	1600 yards
Swim Workout #14	Intermediate	improve endurance, breathing rhythm, gain technique on turns	1600 yards
Swim Workout #15	Intermediate	improve kicks and timing	1800 yards
Swim Workout #16	Intermediate	focus on backstroke and butterfly stroke	1800 yards
Swim Workout #17	Intermediate	focus on breaststroke and crawl stroke	1800 yards
Swim Workout #18	Intermediate	improve endurance, breathing rhythm, gain technique on turns	1800 yards
Swim Workout #19	Intermediate	sprinting and breath control	2000 yards
Swim Workout #20	Intermediate	improve breath control and consistency	2000 yards
Swim Workout #21	Intermediate	develop all 4 strokes	2000 yards
Swim Workout #22	Intermediate	develop all 4 strokes	2000 yards
Swim Workout #23	Intermediate	improve endurance, breathing rhythm, gain technique on turns	2400 yards
Swim Workout #24	Intermediate	improve kicks and timing	2400 yards
Swim Workout #25	Intermediate	focus on backstroke and butterfly stroke	2400 yards
Swim Workout #26	Intermediate	Focus on breaststroke and crawl stroke	2400 yards
Swim Workout #27	Intermediate	improve breath control and consistency	2700 yards
Swim Workout #28	Intermediate	develop all 4 strokes	2700 yards
Swim Workout #29	Intermediate	improve endurance, breathing rhythm, gain technique on turns	2700 yards
Swim Workout #30	Intermediate	sprinting and breath control	2700 yards

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Advanced Swimming Workouts

The advanced swim workouts include a mix of strokes and increasingly challenging swimming drills.

	Category	Workout Goals	Total Yardage
Swim Workout #31	Advanced	sprinting and breath control	2700 yards
Swim Workout #32	Advanced	focus on backstroke and butterfly	2700 yards
Swim Workout #33	Advanced	focus on breaststroke and crawl	2700 yards
Swim Workout #34	Advanced	sprinting and breath control	2700 yards
Swim Workout #35	Advanced	improve breath control and consistency	2700 yards
Swim Workout #36	Advanced	improve breath control and consistency	3000 yards
Swim Workout #37	Advanced	develop all 4 strokes	3000 yards
Swim Workout #38	Advanced	develop all 4 strokes	3000 yards
Swim Workout #39	Advanced	improve endurance, breathing rhythm, gain technique on turns	3000 yards
Swim Workout #40	Advanced	sprinting and breath control	3000 yards
Swim Workout #41	Advanced	develop all 4 strokes	3200 yards
Swim Workout #42	Advanced	focus on backstroke and butterfly	3200 yards
Swim Workout #43	Advanced	focus on breaststroke and crawl	3200 yards
Swim Workout #44	Advanced	improve breath control and consistency	3200 yards
Swim Workout #45	Advanced	improve breath control and consistency	3200 yards
Swim Workout #46	Advanced	develop all 4 strokes	3400 yards
Swim Workout #47	Advanced	sprinting and breath control	3400 yards
Swim Workout #48	Advanced	improve endurance, breathing rhythm, gain technique on turns	3400 yards
Swim Workout #49	Advanced	develop all 4 strokes	3400 yards
Swim Workout #50	Advanced	develop all 4 strokes	3400 yards

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1 Mile swimming workouts

These workouts are for the fitness swimmer that likes to swim 1 mile each session, but wants some variety. Most of the workouts rely heavily on crawl stroke or freestyle. Substitute your favorites where it makes sense. Use these workouts to improve your swimming technique and fitness level.

	Category	Workout Goals	Total Yardage
Swim Workout #71	One Mile Workout	Breathing technique	1750 yards
Swim Workout #72	One Mile Workout	Breathing technique	1750 yards
Swim Workout #73	One Mile Workout	Lengthening strokes, swim drills and counting strokes	1750 yards
Swim Workout #74	One Mile Workout	Lengthening strokes,swim drills and using only 1 arm at a time	1750 yards

Open Water Swimming Preparation in a Pool

The open water swim preparation workouts are very similar to the triathlon training workouts. The main difference is that open water swimming often involves longer distances than triathon. Most triathlon swims are at 1.2 miles or less (until you get to the Ironman level). The open water swimming includes many of the swimming drills used in the triathlon workouts, but the open water workouts also include long distance training.

Obviously the best training for open water swimming is actually swimming in open water. The pool is a kind and controlled environment and it is not possible to simulate the open water experience in a pool. However, sometimes it is not possible to train in open water due to weather, location, or access. The swimming workouts listed here as open water prep will help to prepare you for swimming in open water, and can be substituted for a portion of your open water training. The workouts are also great for a swimmer that does not have previous experience in open water. If you are just getting started, consider using the workouts in sequence to build your skills.

	Category	Workout Goals	Total Yardage
Swim Workout #91	Open Water Prep	Sighting land and breath control, breathing patterns	2000 yards
Swim Workout #92	Open Water Prep	Preparing for disaster	2000 yards
Swim Workout #93	Open Water Prep	Sprint starts and endurance swimming	2400 yards
Swim Workout #94	Open Water Prep	Sighting land and breath control, breathing patterns	2400 yards
Swim Workout #95	Open Water Prep	Sighting land and breath control, breathing patterns	2800 yards
Swim Workout #96	Open Water Prep	Preparing for disaster	2800 yards
Swim Workout #97	Open Water Prep	Sprint starts and endurance swimming	3000 yards
Swim Workout #98	Open Water Prep	Sighting land and breath control, breathing patterns	3000 yards
Swim Workout #99	Open Water Prep	Sighting land and breath control, breathing patterns	3400 yards
Swim Workout #100	Open Water Prep	Preparing for disaster	3400 yards

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