If you’re new to swimming or just do it to check it completed in your training log, you may be hitting the pool and swimming continuously for a set distance or time without thought of intensity or pacing.

Swimming your workout straight with no structured rest or varying intensity helps you build endurance and shut your mind off. While there’s nothing wrong with that, structured workouts will help you reach your goals faster. Structured workouts are great for beginners and advanced athletes to swim faster, efficient and build confidence

How I structure a swim workout I include a warm-up, preset, the main set, and cool down. Listen to this video to learn more.

Structured workouts have a set distance and time and intensity level to focus on something specific, like speed (high intensity, more rest) or endurance and technique (lower intensity)

Warm-Up: WU: 200 choice of strokes

PreSet: 6X 50s 25 drill for your technique limiter/25 swim

Main Set (MS): 10 X 100 either endurance, strength, threshold, or speed intensity depending on what your intention is. Rest Interval (RI) ranges from 10 seconds (for easier efforts to 30 seconds, longer recovery between faster efforts

CD: 200 drills, non free add some kick with fins if you want

Benefits of structured workouts.

• Gives Direction: When you have a game plan you’re much more likely to finish your workout and stay committed to long-term training.
• Efficient Use of Time:  A set workout with specific drills and intensity levels ensures you make the most of your time in the water. Breaking up your workout into smaller chunks allows you to vary the intensity of your swimming and rest intervals, giving you a better workout!
• Something to Build On: A training plan with structured workouts will help you build up your skills and progress over time.  

Check out our swimming made easy with over 101 swim workouts ranging from 1500-5000 meters/yards specific to drill, endurance, strength, threshold, and speed workouts.