Intermediate Workouts

Workout 9

1. 100 Choice Warm up
2. 2 x 500 Freestyle (broken up per below) with 30 seconds rest between each 500
• 25 easy; 25 build
• 50 easy; 50 build
• 75 easy; 75 build
3. 100 easy; 100 build
4. 2 x 200 Kicking (broken up per below) with 30 seconds rest
• 25 easy; 25 fast
• 50 easy; 50 fast
• 25 easy; 25 fast
5. 100 Choice Warm down

Total Distance: 1,600 yards

Workout 12

1. 200 warmup
2. 4 x 100 IM in reverse order, resting :30
3. 4 x 50 butterfly, resting :15
4. 4 x 50 backstroke, resting :15
5. 4 x 50 breaststroke, resting :15
6. 2 x 100 IM sprints, rest :30
7. 200 warm down

Total Distance: 1,600 yards

Workout 15

1. 100 Choice Warmup
2. 6 x 50 choice kick @ 1:20
3. 3 x 100 Freestyle @ 2:00 (focus on turns and streamlines)
4. 6 x 25 Odds = sprint kicks, Evens = easy kicks @ 1:20
5. 6 x 50 Non freestyle swim @ 1:00
6. 3 x 100 Freestyle @ 2:00 (focus on turns and streamlines)
7. 6 x 25 Odds = sprint kicks, Evens = easy kicks @ 1:20
8. 100 Choice warm down

Total Distance: 1,700 yards

Workout 18

1. 400 freestyle warmup
2. 200 alternating lengths of pull and kick (no board)
3. 4 x 100 flutter kick arounds
   (one length each of kicking on stomach, left side, right side and back)
4. 4 x 50 Free build resting :15 between
5. 2 x 100 IM kick
6. 400 warm down

Total Distance: 1,800 yards

Workout 21

1. 300 yards warmup
2. 10 midpool 25s
3. 200 yards fast swim
4. 6 midpool 50s, 2 fly 2 back 2 breast
5. 6 midpool 25s, IM transition fly/back back/breast, breast/free
6. 4 x 200 IM focusing on turns
7. 2 x 100 fast free , resting :15 between
8. 300 yards warm down

Total Distance: 1,800 yards

Workout 24

1. 400 Freestyle, 300 IM Drill, 200 kick, 100 scull
2. 6×25 mid pool 25s
3. 4×100 Freestyle @ 1:50
4. 4×50 Choice build @ 1:10
5. 4×25 Sprints @ :30
6. 150 Choice Warm down

Workout 10

1. 400 Reverse IM Drill
2. 8×50 IM order kick @1:15
3. 6×100 IM swim @ 2:20
4. 200 Choice warm down

Total Distance: 1,600 yards

Workout 13

1. 200 warmup
2. 2 x 100 free , resting :15 between
3. 6 midpool 25s to work on turns
4. 100 free fast swim
5. 4 x 100 IM focusing on turns
6. 400 freestyle build
7. 150 warm down

Total Distance: 1,600 yards

Workout 16

1. 400 Free every 4th length not free
2. 4x150s 50 kick/50 drill/ 50 build @ 2:45
3. 2×100 Choice @ 2:00
4. 2×75 Build @ 1:30
5. 2×50 Non free fast @ 1:00
6. 2×25 Underwaters @ :40
7. 200 Choice Warm down

Total Distance: 1,700 yards

Workout 19

1. 200 warmup mixed strokes
2. 2 x 100 yards backstroke alternating lengths of pulling and kicking
   (alternate 25 yards pulling with ankles crossed, with 25 yards kicking with hands stretched out
   above your head)
3. 8 x 50 backstroke, resting :15 between each 50
4. 2 x 100 butterfly alternating lengths of pulling and kicking
   (alternate 25 yards pulling with ankles crossed, with 25 yards kicking with hands stretched out in
   front of you)
5. 8 x 50 butterfly, resting :30 between each 50
6. 200 alternating lengths of butterfly and backstroke
7. 200 warm down mixed strokes

Total Distance: 1,800 yards

Workout 22

1. 300 Choice warmup
2. 4 x 50 Choice Kick
3. 4 x 50 Choice Pull
4. 200 Freestyle
5. 4 x 50 Sprint Freestyle on 1:00
6. 100 Easy Freestyle
7. 6 x 25 Sprint Freestyle on :30
8. 200 Freestyle Drill
9. 300 Warm down

Total Distance: 1,850 yards

Workout 11

1. 200 Freestyle warmup
2. 8 x 25 Sprints resting :30 (one breath per length)
3. 2 x 200 Freestyle counting strokes per length
   (try to keep all lengths at the same number of strokes)
• Repeat
4. 200 freestyle warm down

Total Distance: 1,600 yards

Workout 14

1. 200 Choice
2. 100 Drill
3. 50 Kick
4. 12 x 25 Choice swim
5. 100 Free
6. 2 x 25 drill or kick
• Repeat 100 and 25s five times total
7. 2 x 50 swim technique
8. 6 x 25 easy warm down

Total Distance: 1,650 yards

Workout 17

1. 300 Freestyle
2. 200 Pull
3. 100 Kick
4. 4 x 50 Freestyle @ 1:00
5. 4 x 100 Freestyle @ 2:00
6. Count your strokes per length (aim to take one fewer stroke each round)
   Example: 1st 100 14 strokes per 25, 2nd 100 13 strokes per 25, etc.
7. 4 x 50 Kick @ 1:15
8. 8 x 50 Odds = sprint freestyle, evens = easy swim
9. 100 Choice warm down

Total Distance: 1,800 yards

Workout 20

1. 400 warmup mixed strokes
2. 200 yards stroke alternating 50s of pulling and kicking
3. 8 x 50 free, on 1:00
4. 200 yards breaststroke alternating lengths of pulling and kicking
   (alternate 25 yards pulling with ankles crossed, with 25 yards kicking with hands stretched out in
   front of you)
5. 8 x 50 yards breaststroke, on 1:30
6. 4 x 25 Sprints, resting :30 between
7. 4 x 25 Breaststroke sprints, resting :30 between
8. 400 warm down mixed strokes

Total Distance: 1,800 yards

Workout 23

1. 300 Choice Warmup
2. 3 x 50 choice pull
3. 3 x 50 choice kick
4. 200 build freestyle
5. 6 x 25 sprint free
• Repeat
6. 4 x 50 breaststroke drill
7. 6 x 25 breaststroke sprint
8. 200 warm down

Total Distance: 1,850 yards