As you gear up with your training for the Kerrville Tri, we wanted to share some fun but challenging swim workouts to try on your next training day.

Still working up to 600 meters? Cut the work out in half for a fun but challenging 300m swim workout.

Looking for a long workout? Mix and combine or do them all at once!

Swim Workout #1

2 x 50 meter slow warm up

2 x 50 meter with fins. No rest

2 x 50 pull buoy. 45 second rest

8 x 25 increasing pace every 25. No rest

2 x 50 cool down

 

Swim Workout #2

1 x 50 meter slow warm up

1 x 50 kick board

3 x 50 pull buoy. 30 second rest

1 x 50 kick board

3 x 50 pull buoy. 30 second rest

2 x 50 free style

1 x 50 backstroke cool down

 

Swim Workout #3

2 x 50 slow warm up

2 x 50 breath right side only

2 x 50 breath left side only

4 x 50 increasing pace every 25. 15 second rest

2 x 50 cool down

 

Swim Workout #4

1 x 50 easy. 15 second rest

1 x 50 hard. 15 second rest

1 x 50 easy. 15 second rest

1 x 50 hard. 15 second rest

4 x 50 race pace with no rest

1 x 50 as fast as you can

3 x 50  slow down with 1 min 30 sec rest

Swim Workout #5

2 x 50 slow lap with 1 minute rest

3 x 50 with kickboard and fins

1 x 50 freestyle easy

1 x 50 freestyle hard

3 x 50 with kickboard and fins

2 x 50 slow lap with 1 minute rest

 

Swim Workout #6

2 x 50 slow lap with 1 minute rest

4 x 50 freestyle with 30 second rest

4x 50 pull buoy with 45 second rest

2 x 50 slow swim laps