Introduction

OK - so many of you have asked for workouts for swimming. I will post workouts as we go along. All of these workouts will be of a variety of skill levels. Modify them to fit you! If there is something you don't understand, just let me know. Have fun swimming!!! Posted below is a very basic warm-up and mini-set (kick and swim). Try it and let me know how it goes. By the way, I'm not really professing to know a lot, just giving you all some choices in your workouts.

Coach Harms

200 loosen - just swim relaxed, mix it up a little (change strokes is what that means)

200 kick - IM or whatever - can wear fins

200 pull - work on rolling - do freestyle

100 swim

kick set

6-8 x 50 kick w/ fins @ 1:00 - do this as 25 sprint kick/25 loose kick (free or dolphin) if you are a breaststroker, do breast w/out fins, may need to add time - your loosen should be recovery. You shouldn't need much more than 10 sec. rest

100 swim

Main set

8 x 50 swim - as 25 strong - 25 loosen @ 1:15 (again, you shouldn't need much more than 10 sec. rest as your 25 loosen is your recovery) - if you are new to this - stay with freestyle and try to keep your stroke count under - 18 - 20. Kick in once you have reached the 18-20 strokes. Work your streamlines!!

1 x 200 loosen

1800 (total)

This is a simple workout. Use it as a warm-up! If you are new to swimming - use it as a workout.