Workouts to Improve Strength, Conditioning, and Swim Technique
Week 1, Day 1
Hold 3 minute Plank
Swim 100m
Rest 10 seconds while holding breath
Swim 200m
Rest 10 seconds while holding breath
Swim 100m
Week 1, Day 2
100x 4 count Flutter Kick
Kick x50
100x 4ct Flutter Kick
Swim 50
100x 4ct Flutter Kick
Push Plate under water for distance
Click on the number below that corresponds to the week of training you’re in.
Week 2, Day 1
Swim 50m
1 min max Sit Ups
Underwater Carry 50m
Rest 5min
Repeat with:
1 min max Push Ups
1 min max Air Squats
Week 2, Day 2
A.
10 rounds:
30 second Vertical Kick
Immediately after: 50m Swim
Rest 1 minute between rounds
B.
5 rounds of Underwater Farmers Carry
After each round complete:
10x Push Ups
10x V Ups
Click on the number below that corresponds to the week of training you’re in.
Week 3, Day 1
For 20 minutes:
- 50m Swim
- 5 Air Squats
- 50m Swim
- 10 Air Squats
- 50m Swim
- 15 Air Squats
Increase by 5 air squats every time until the end of the time.
Week 3, Day 2
Swim 200m
Hold Plank 1 min
Swim 100m
Hold Plank 2 min
Swim 50m
Hold Plank 3 min
Swim 200m
Click on the number below that corresponds to the week of training you’re in.
Week 4, Day 1
5 Rounds:
- 8 Sumo Deadlift High Pull with kettlebell
- 100m swim
- 25 4-ct Flutter Kick while holding the kettlebell up
Finish with 100m KB bottom walk, counting the number of times you had to breathe.
Week 4, Day 2
500y Freestyle for time
Click on the number below that corresponds to the week of training you’re in.
Week 5, Day 1
Tabata Vertical Kick
8 Rounds:
20 seconds Vertical Kick
10 seconds rest
Finish with 8 x 50 Freestyle with 10 seconds rest, average the time for the 8 reps.
Week 5, Day 2
Swim 100 and note time
Click on the number below that corresponds to the week of training you’re in.
Week 6, Day 1
5 Rounds:
- Swim 50m with Slam Ball
- Slam Balls x 10
- 50m Push Slam Ball on bottom (underwater)
- Slam Balls x 10
Week 6, Day 2
5 Push Ups
50m Kick
10 Push Ups
50m swim
20 Squats
50m Pull
30 Sit Ups
50m Swim
Rest 2 min and repeat
Click on the number below that corresponds to the week of training you’re in.
Week 7, Day 1
200 Swim
Rest 1 minute
Max Burpees in 1 minute
Rest 1 minute
200 Swim
Week 7, Day 2
500 Swim for time
Click on the number below that corresponds to the week of training you’re in.
Week 8, Day 1
50 Underwater Farmers Walk
4 Rounds:
Swim: 50
Get Up from pool: 10x
Sprint: 25
Week 8, Day 2
10 x 100 Swim
Rest 1 min between each 100
During the rest time, perform a number of push-ups equivalent to the rep number of the swim. For example, if you’re on your 5th rep, do 5 push ups.
Click on the number below that corresponds to the week of training you’re in.
Week 9, Day 1
3 Rounds:
- 5 Kettlebell Thrusters
- 25 Scull
- 20 Sit Ups
- 25 Kick
- 5 Kettlebell Thrusters
Rest 3 minutes
Max Double Unders in 1 minute
Week 9, Day 2
Swim 50m and note time
Swim 8x50m with 15 seconds interval. Only reps within 2 seconds of original 50 count towards the 8.
Click on the number below that corresponds to the week of training you’re in.
Week 10, Day 1
Drill 200
100 4-count Flutter Kick
Swim 200 with paddles
100 4-count Flutter Kick
Swim 200 w/no breathing – 2 strokes before and after each wall
Week 10, Day 2
50 Kettlebell Swings
500 Swim
50 Lunges with Kettlebell (25 per leg)
Click on the number below that corresponds to the week of training you’re in.
Week 11, Day 1
With fins:
- 200 kick on your back (dolphin kick preferred but flutter okay)
- Rest 1 min
- 200 swim with fins (note time)
- Rest 3 min
- 200 swim no fins, all out for time
Burpee penalty of 5 burpees for every second over the time with fins.
Week 11, Day 2
Warm up with 200 of mixed swim/drill/kick
Swim 50 – count number of breaths
Repeat for 8 rounds as follows:
- Round 1: Add 3 breaths
- Round 2: Add 2 breaths
- Round 3: Add 1 breath
- Round 4: Same number of breaths
- Round 5: Subtract 1 breath
- Round 6: Subtract 2 breaths
- Round 7: Subtract 3 breaths
- Round 8: All out
Click on the number below that corresponds to the week of training you’re in.
Week 12, Day 1
10 x 100 Swim
Rest 30 seconds
The goal is to stay within 1 second of the first repetition. Work on consistent pace.
Week 12, Day 2
500 Swim for time
Click on the number below that corresponds to the week of training you’re in.