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By: Your Mildura

10 Swim Workouts That Make Swimming Fun

We’ve already discussed some swim workouts, like the top five for time crunched triathletes. If you have a little more time, here are some great workouts that will make your swim workout more fun.

“Fast-Medium-Fast” (1400)

Warm-up: 6x 50m Increasing speed


3×300 Fast pace 50sec RI

3X300 Medium pace (descend from 5min) 20sec RI

12x25m Fast, focus on technique

Cool-Down: 200 easy


“200s at T pace + 5” (1600)

Warm-up: Start slow and gradually build pace/effort with a total of 500m freestyle warmup.


4 x 50 done as 25 swim, 25 kick

4 x 50 done as 25 drill (your limiter), 25 swim

MS: 3 x 200 (10”) at T-pace + 5 sec

Cool-Down: 100 easy. Stretch out your stroke


“8×100 Decreasing time” (1800)

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed, 50 swim fast.

Main-Set: Decrease times with each work interval. All aerobic—easy breathing.

8 x 100 (10” rest between each) moderate.

Cool-Down: 500 easy swim.


“Force Development” (1900)

Warm-up: 500 increasing intensity

Main-Set: Wear paddles and a pull buoy if available. Swim 50 with the right arm only, then swim 50 with both arms, then swim 50 with the left arm. Recover for 10-20 seconds between sets. Repeat 6x Focus on pulling through the water with a high elbow and bent arm.

Cool-Down: 500 decreasing effort


“Count-Tempo 25s “(2000)

Warm-up: 6 x 50 done as 25 pull and 25 regular freestyle.

Main-Set:  12 x 50 count strokes for the 25 down trying to decrease stroke count each 25 down. Increase your speed on the 25 back trying to decrease time.

3 x 200 at aerobic effort (well below T-pace). 30sec recovery between sets

4 x 50 kick moderate effort. 15sec recovery between sets.

Cool-Down: 500 steady swim


“20×50 Feel/Free” (2100)

Warm-up: 300 Increasing intensity

Main-Set: 20×50 alternate free-style with drills. For drills, choose scull drill, then single arm right and single arm left. After 50’s, swim a 300m pull at moderate pace, focusing on long but powerful strokes.

Cool-Down: 300 Easy


“15x 100 Drills/Free” (2400)

Warm-up: 400 Increasing speed

Main-Set: 15×100 alternating free-style with drills. For drills, choose fist swimming drill (swim with hands closed in fists, focusing on high elbow), swimming w/ paddles, and single arm swimming with non-stroking arm held at your side. After 100’s, swim a 300 pull at a moderate effort focusing on long but powerful strokes.

Cool-Down: 200 easy


“Technique: Catch-up, fist, Bilateral” (2500)

Warm-up: 200 easy


10X50 Alternate one-arm stroke

100 Back

10×50 Fist, Free

100 Back

10×50 Catch-up Drill

100 Back

10×50 Bilateral Breathing

Cool-Down: 200 easy


“Long Intervals 3×700” (2700)

Warm-up: 8×50 alternating drills with freestyle.

Main-Set: Then complete 3x 700 at moderate intensity (ironman race effort). 1-2 minute recovery after each interval.

Cool-down: 200 mixed stroke


“Endurance Pull/Drill” (2800)

Warm-Up: 200 easy, 50 kick, 100 pull w/buoy, 150 moderate


12×50 drill w/:15sec recovery

6×50 pull w/:10sec recovery

3×200 pull w/:30sec recovery

3×200 swim w/:30sec recovery

Cool-down: 100 backstroke, 100 freestyle

About Brad Haag

Brad is a certified USAT triathlon coach, a certified USAC cycling coach, and a certified NCSF personal trainer. Brad specializes in coaching endurance and warrior class athletes to peak performance. He can be found at HaagsAthletics.com.

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