Beginning Speed Work

This workout is designed to begin adding speed work to your workouts. Even when going fast you need to concentrate on your form. Stroke count is a good indicator of whether you’re holding your form or not. Remember that warm up, drills and cool down are done at a very easy pace.

Beginning Speed Work #1

Warm-up: 300 Swim various strokes
6 x 50 drill/swim counting strokes

Main Set: 8-10 x 100 with 15 seconds rest
Do the odds fast and evens easy
Pay attention to your stroke count on the fast intervals.

Cool-down: 4 x 50 easy

Total 1,600-1,800 yards

 Beginning Speed Work #2

Warm-up: 6 x 50 swim various strokes
Drill 8 x 50 done as 25 drill/25 swim

Main Set: 10-16 x 50 with 10 seconds rest
Do the odds fast and evens easy. Pay attention to your stroke count on the fast intervals.

Cool-down: 8 x 25 easy

Total 1,400-1,700 yards
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