Free Pool Workout

Freestyle Workouts

Freestyle Workouts

Key for acronyms

w/u = warm up
w/d = warm down
r = rest time
rp = repeat cycle
fly = butterfly stroke
bk = backstroke

br = breaststroke
fr = freestyle
K = kick only
p = pull only
ex = example

str = stroke, swim a stroke of your choice other than freestyle

IM = individual medley, swim strokes in the following order, butterfly, backstroke, breaststroke, freestyle

Desc. = descend, example: 3 x 100 free desc. 1-3, would mean swim the second 100 faster than the first 100 and the third 100 fast than the second.

Neg. split = negative split, e. 1 x 1000, neg split, would mean that the second 500 of the 1000 should be swum faster (by time) than the first 500

Build =  within the swim, build your speed.  5 x 100 build, would mean each 100 swim, start out slowly and build speed so that you are finishing fast.

Individual Medley Workouts

Key for acronyms

w/u = warm up
w/d = warm down
r = rest time
rp = repeat cycle
fly = butterfly stroke
bk = backstroke

br = breaststroke
fr = freestyle
K = kick only
p = pull only
ex = example

str = stroke, swim a stroke of your choice other than freestyle
IM = individual medley, swim strokes in the following order, butterfly, backstroke, breaststroke, freestyle

Desc. = descend, example: 3 x 100 free desc. 1-3, means swim the second 100 faster than the first 100 and the third 100 fast than the second.

Neg. split = negative split, e. 1 x 1000, neg split.  Means that the second 500 of the 1000 should be swum faster (by time) than the first 500

Speed Workouts

 Key for acronyms

w/u = warm up
w/d = warm down
r = rest time
rp = repeat cycle
fly = butterfly stroke
bk = backstroke

br = breaststroke
fr = freestyle
K = kick only
p = pull only
ex = example

str = stroke, swim a stroke of your choice other than freestyle

IM = individual medley, swim strokes in the following order, butterfly, backstroke, breaststroke, freestyle

Desc. = descend, example: 3 x 100 free desc. 1-3, means swim the second 100 faster than the first 100 and the third 100 fast than the second.

Neg. split = negative split, e. 1 x 1000, neg split.  Means that the second 500 of the 1000 should be swum faster (by time) than the first 500