Are you looking for some new, challenging, and fun swim workouts?! I always am! I have a few swim workouts that I love to throw into the rotation and I thought I would share them with you. These are in no particular order…just a hodgepodge of some of my favorites.

Workout #1: 12×100 (2700 yards)
- Warm up:
- 300 swim
- 4×50 drills with fins
- 200 swim
- 100 kick with fins
- Main set:
- 4×100 easy (20 sec rest)
- 4×100 moderate (20 sec rest)
- 4×100 hard/fast (20 sec rest)
- 500 pull with pull buoy, paddles, and ankle band (strong)
- Cool down:
- 200 any stroke
Workout #2: 3×800 descends (3300 yards)
- Warm up:
- 100 kick with fins
- 100 pull
- 100 swim
- 4×100 descend (each one faster than the last) (20 sec rest)
- Main set:
- 3×800 (start strong (Z4 effort) and make each one faster than the last) (30 sec rest)
- Cool down:
- 200 any stroke
Workout #3: 3xLadder to 300 (3000 yards)
- Warm up:
- 200 swim
- 200 drills with fins
- 4×50 descend (each one faster than the last) (10 sec rest)
- Main set:
- 3 rounds start strong (Z4 effort) and make each round faster than the last
- 100 (10 sec rest)
- 200 (15 sec rest)
- 300 (20 sec rest)
- 100 kick with fins
- 300 pull strong with buoy, paddles, and ankle band
- 3 rounds start strong (Z4 effort) and make each round faster than the last
- Cool down:
- 200 any stroke
Workout #4: 2×800 Z4; 1×400 Z4 (3400 yards)
- Warm up:
- 300 kick with fins (20 sec rest)
- 300 pull with buoy, paddles, and ankle strap (20 sec rest)
- 300 swim (20 sec rest)
- 4×100 descend (each one faster than the last) (20 sec rest)
- Main set:
- 2×800 Z4 (30 sec rest)
- 400 Z4 (30 sec rest)
- Cool down:
- 100 any stroke
Workout #5: Long Ladder (5000 yards)
- Warm up:
- 200 swim
- 100 kick with fins
- 200 drills
- 200 pull with buoy, paddles, and ankle strap
- Main set: Make each set of intervals slightly faster in pacing than the last set
- 500 (10 sec rest)
- 2×400 (15 sec rest)
- 3×300 (20 sec rest)
- 4×200 (25 sec rest)
- 5×100 (30 sec rest)
- 6×50 on the 1:00
- 8×25 sprints (10 sec rest)
- Cool down:
- 300 any stroke
Workout #6: Descending 100s + PB to match (4000 yards)
- Warm up:
- 300 swim
- 6×50 as 25 fast/25 easy (10 sec rest)
- Main set:
- 5×100 descend (each one faster than the last) (15 sec rest)
- 500 PB (trying to hold the same pace as your last 100) (15 sec rest)
- 4×100 descend (each one faster than the last)
- 400 PB (trying to hold the same pace as your last 100) (15 sec rest)
- 3×100 descend (each one faster than the last)
- 300 PB (trying to hold the same pace as your last 100) (15 sec rest)
- Rest 2 minutes
- 800 swim holding best average possible today
- Cool down:
- 200 any stroke
Workout #7: 150s (3000 yards)
- Warm up:
- 300 swim with fins (20 sec rest)
- 300 pull with buoy, paddles, and ankle strap (20 sec rest)
- 300 swim (20 sec rest)
- 8×25 odds fast/evens easy (20 sec rest)
- 4×100 descend (each one faster than the last) (20 sec rest)
- Main set:
- 150 as 100 easy/50 fast ( 10 sec rest)
- 150 as 50 easy/50 fast/50 easy (10 sec rest)
- 150 as 50 fast/100 easy (10 sec rest)
- 150 pull as 100 easy/50 fast ( 10 sec rest)
- 150 pull as 50 easy/50 fast/50 easy (10 sec rest)
- 150 pull as 50 fast/100 easy (10 sec rest)
- 8×50 HARD (20 sec rest)
- Cool down:
- 200 any stroke
Workout #8: 150s, 50s, 25s (2800 yards)
- Warm up:
- 100 swim
- 100 kick with fins
- 100 pull with buoy, paddles, and ankle strap
- 200 swim
- 100 kick with fins
- 100 pull with buoy, paddles, and ankle strap
- 100 swim
- Main set:
- 8×150 descend (each one faster than the last) (20 sec rest)
- 40 additional sec rest (with the 20 after the last set, it should be 1 total minute of rest)
- 8×50 on the 1:00
- 1 minute rest
- 8×25 sprint (10 sec rest)
- Cool down:
- 200 any stroke
Workout #9: 125s Time Warp (3000 yards)
- Warm up:
- 300 with fins (20 sec rest)
- Main set:
- 10×125 as 50 easy, 25 sprint/HARD, 50 moderate/steady Z2) (20 sec rest)
- 100 pull with buoy and ankle strap (no paddles)
- 10×125 as 50 easy, 25 sprint/HARD, 50 moderate/steady Z2) (20 sec rest)
- Cool down:
- 100 any stroke
Workout #10: 4×400 pull + 100 HARD (2600 yards)
- Warm up:
- 400 swim
- Main set:
- 4 rounds of:
- 400 pull (20 sec rest)
- 100 HARD/FAST (20 sec rest)
- 4 rounds of:
- Cool down:
- 200 any stroke
I’d love it if you shared a few of your favorite swim workouts with me to challenge me in new ways! So…What are some of your favorite swim workouts?!