Aspirations of Athletic Greatness

Some of my favorite quick swim sets:

Quick Workouts: 1,500 to 2,000 yards/meters

• 500 warm up (300 Free, 100 back swim, 100 kick)
• Pyramid – 300, 250, 200, 150, 100 Free (usually shoot to hold a pace)
• 8×50 Kick (2 fly, 2 back, 2 breast, 2 free)
• 100 warm down
• TOTAL = 2,000 yards/meters

• 500 warm up (300 Free, 100 back swim, 100 kick)
• 4×50 Free swim (sprint)
• 2×75 IM Swim on a fast Pace (Fly, Back, Breast)
• 1×150 Free (recovery)
• Repeat above set three times, either do 75 IMs for the 75s, or do Fly the first time through, Back the second time through, and Breast the last time through
• 100 warm down
• TOTAL = 2,100 yards/meters

• 500 Warm up (300 Free, 100 back swim, 100 back kick)
• 5 x 200 Free on a good pace (based on how fast I can swim my first day back, most likely a 1:45 pace for a meter pool)
• 8×50 IM (50 Fly Drill, 50 Back, 50 Breast, 50 Free – repeat, on 1:10)
• 100 Warm Down
• TOTAL =  200o yards/meters

Longer Workouts 2,000 to 3,000 yards/meters

•  200 Warm up
• 8 x 75 Free (Fast paced send-off)
• 2 x 150 Free (Recovery)
• 6 x 75 Back (Fast paced send-off)
• 2 x 150 Free (Recovery)
• 4 x 75 Breast (Fast paced send-off)
• 2 x 150 Free (Recovery)
• 2 x 75 Fly (Fast paced send-off)
• 2 x 150 Free (Recovery)
• 100 Warm Down
• TOTAL = 3,000 yards/meters