Basic Freestyle / Front crawl workout to get your heart pumping (1400m)

This is a very basic workout that will work on your general cardio level.

Warm up

50m swim

100m kick

100m pull

50m swim

Set 1:

4x100m build (start slow, pick up speed every length, finish in a sprint)

with 15 sec rests

Note: An interval (ex 4x50m) means you swim 50 meters take a 15 sec rest and then repeat 3 more times for a total of 4. Goals should be to maintain a constant speed throughout all of the repeats in each interval.

Set 2:

100m swim (fast) - 30 sec rest

200m swim (fast) – 30 sec rest

100m swim (fast) -30 sec rest

Cool down

100m kick

100m pull
100m swim