Swimming Pool

Advanced Workouts

2,000+ Yards

Workout 25

  1. 300 Freestyle, 200 Choice Pull, 100 Choice Kick
  2. 3×300 Freestyle
    • 25 easy, 25 fast
    • 50 easy, 50 fast
    • 75 easy, 75 fast
  3. 2×200 Choice
    • 25 easy, 25 fast
    • 50 easy, 50 fast
    • 25 easy, 25 fast
  4. 100 Freestyle Build
  5. 200 Choice Warm down

Total Distance: 2,200 yards

Workout 28

  1. 400 Freestyle
  2. 4×200 Freestyle 30 second rest between sets
    • 50 kick
    • 50 pull
    • 100 swim
  3. 500 Freestyle
    • 100 hard
    • 100 easy
    • 100 hard
    • 100 easy
    • 100 hard
  4. 4×100 Choice Pull 30 seconds between sets
  5. 300 Choice Warm down

Total Distance: 2,400 yards

Workout 31

  1. 200 Freestyle, 200 IM drill
  2. 8×75 IM order
    • 25 kick
    • 50 swim
  3. 10×100 Freestyle
    • 1, 3, 6, 9 are pull
  4. 400 IM kick
  5. 200 Choice Warm down

Total Distance: 2,600 yards

Workout 26

  1. 300 Freestyle, 200 IM Drill
  2. 4×25 Fly Sprint @ :40
  3. 100 Fly @ 2:00
  4. 200 IM on 4:00
  5. 4×25 Back Sprint @ :40
  6. 100 Back @ 2:00
  7. 200 IM on 4:00
  8. 4×25 Breast Sprint @ :40
  9. 100 Breast @ 2:00
  10. 200 IM on 4:00
  11. 8×25 Free Sprint @ :40
  12. 100 Free @ 2:00
  13. 200 IM on 4:00
  14. 200 Choice Warm down

Total Distance: 2,300 yards

Workout 29

  1. 200 Choice Warmup
  2. 8×75
    • 25 breath every 7 strokes
    • 25 breath every 5 strokes
    • 25 breath every 3 strokes
  3. 10×100
    • 1-3 breath every 7 strokes
    • 4-7 breath every 5 strokes
    • 8-10 breath every 3 strokes
  4. 10×50
    • 25 breath every 9 strokes
    • 25 breath every 3 strokes
  5. 200 Choice Warm down

Total Distance: 2,500 yards

Workout 27

  1. 4×100 Freestyle, 4×50 Pull, 8x 25 Kick
  2. 10×25 Fast Freestyle @ :40
  3. 10×25 Easy Choice (stroke, kick, or pull) @ :40
  4. 8×25 Fast Freestyle @ :40
  5. 8×25 Easy Choice @ :40
  6. 6×25 Fast Freestyle @ :40
  7. 6×25 Easy Choice @ :40
  8. 4×25 Fast Freestyle @ :40
  9. 4×25 Easy Choice @ :40
  10. 2×25 Fast Freestyle @ :40
  11. 2×25 Easy Choice @ :40
  12. 100 Choice Warm down

Total Distance: 2,400 yards

Workout 30

  1. 200 Choice Warmup
  2. 4×150 Free @ 2:30
  3. 4×100 Choice @ 2:00
  4. 4×50 Free @ 1:00
  5. 4×25 Choice @ :30
  6. Kick set: Easy down, fast back. 30 seconds between sets
    • 200 Free
    • 150 Fly
    • 100 Free
    • 50 Fly
  7. 6 midpool 50s for turns and streamlines
  8. 100 Choice Warm down

Total Distance: 2,500 yards

Contact

Student Employment

Shayne Young

Aquatics/Pool Coordinator

Email: Shayne.Young@utahtech.edu

Phone: 435-879-4502

Office: HPC 035