Swim Workouts
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
Aspirations of Athletic Greatness 
Giiiirrrl, I got tired just reading that! 😉
I have trouble keeping count of my laps, so this is a trick I learned for swimming a 1km set.
250 free, 50 breast
200 free, 50 breast
150 free, 50 breast
100 free, 50 breast
50 free, 50 breast
I find it much easier to keep track of where I am this way. Slipping in the breaststroke every couple minutes also gives people a chance to pass.
I avoid fly, mostly because it is disruptive to the swimmer I no-doubt have to share a lane with. So a favorite lunchtime swim that I often do is 2000 yards consisting of four “weird 500s” like this:
11 free + 3 IM without the fly = 20 laps x 4 times = 2000 yards. I swim them one after the other without stopping.
So, 11 free + Free, breast, back, Free, breast, back, Free, breast, back (repeat 3 more times). Done.
Slightly confused… but isn’t Pyramid like starting from lowest and working your way to the top, and then descending again? Kind of like: 100,150,250, and then 300, 250, 200, 150, 100 like you posted.
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