Category: Beginner
Workout Goal: Improve endurance while developing technique with multiple strokes
Total Distance: 1,000 yards
4 × 50 yards easy freestyle
Swim at a relaxed, steady pace.
Use the relaxed breathing practiced in Workout #4 and, if comfortable, the kick rhythm practiced in Workout #5.
Rest 20–30 seconds between each 50-yard repeat.
4 × 25 yards backstroke
Keep your head relaxed and still, and maintain a long, balanced body position.
Rest 20–30 seconds between each 25-yard repeat.
4 × 25 yards breaststroke
Swim slowly and focus on smooth timing.
Pull and breathe, recover your arms forward, then kick into a streamlined glide.
Rest 20–30 seconds between each 25-yard repeat
4 × 100 yards mixed strokes
Swim 50 yards freestyle, 25 yards backstroke, and 25 yards breaststroke.
At each stroke change, touch the wall, get yourself into position for the next stroke, and push off when ready.
Keep the effort comfortable and focus on maintaining good technique as you change strokes.
Rest 30–45 seconds between each 100-yard repeat, or longer if needed.
2 × 50 yards freestyle
Swim at a steady, relaxed pace.
Try to finish with the same smooth breathing and stroke control you had at the beginning of the workout.
Rest 20–30 seconds between each 50-yard repeat.
4 × 25 yards easy choice
Choose whichever stroke feels most comfortable and swim slowly.
This workout builds on the multiple-stroke practice from Workout #6 while increasing the total distance to 1,000 yards. The 100-yard repeats give you more practice changing strokes without stopping while also developing endurance.
Keep each stroke relaxed and controlled. The goal is not to make the backstroke or breaststroke portions fast. Concentrate on maintaining good technique as you become tired.
If a 100-yard repeat is too difficult to complete continuously, pause briefly when changing strokes or divide the repeat into shorter sections.