Swimming Pool

Beginner Workouts

1,000-1,500 Yards

Workout 1

  1. 200 Freestyle warmup
  2. 4 x 50 Free Easy 25/Sprint 25 with :15 second rest
  3. 4 x 100 IM resting :30 between each 100
  4. 200 warm down

Total Distance: 1,000 yards

Workout 4

  1. 200 Freestyle warmup
  2. 200 Free no breath approaching wall
  3. 4 midpool 25s to work on turns
  4. 4 x 100 Freestyle resting :15 between
  5. 4 midpool 25s to work on turns
  6. 4 x 50 choice resting :15 between
  7. 200 warm down

Total Distance: 1,200 yards

Workout 7

  1. 100 Free
  2. 200 Non-free
  3. 5×150 Free @ 3:00/3:20
    • 1 – 50 breath every 3, 50 breath every 5, 50 breath every 7
    • 2 – 50 breath every 5, 50 breath every 7, 50 breath every 3
    • 3 – 50 breath every 7, 50 breath every 3, 50 breath every 5
    • 4 – 50 breath every 5, 50 breath every 7, 50 breath every 3
    • 5 – 50 breath every 3, 50 breath every 5, 50 breath every 7
  4. 8×25 Sprint @ :40
  5. 200 Choice Warm down

Total Distance: 1,350 yards

Workout 2

  1. 100 Freestyle warmup
  2. 4 x 50 25 Fly/25 Free resting :30 between each 50
  3. 4 x 50 25 Back/25 Free resting :30 between each 50
  4. 4 x 50 25 Breast/25 Free resting :30 between each 50
  5. 4 x 50 25 Sprint Free/25 Easy Free resting :30 between each 50
  6. 100 warm down

Total Distance: 1,000 yards

Workout 5

  1. 200 Freestyle
  2. 150 Choice Kick
  3. 9×50 Free @ 1:15
    • Easy, Medium, Hard by 50
  4. 4×50 Kick @ 1:40
    • Fast down, easy back
  5. 200 Choice Warm down

Total Distance: 1,200 yards

Workout 8

  1. 200 Choice Warm up
  2. 8 x 25 Free kick @ :40
  3. 4 x 50 Odds = freestyle, Evens = backstroke @ 1:10
  4. 8 x 25 Odds = sprint kicks, Evens = easy kicks @ :40
  5. 8 x 25 Free @ :30
  6. 4 x 50 Free @ 1:00
  7. 8 x 25 Odds = Sprint Free Evens, = easy backstroke @ :40

  8. 100 Choice Warm down

Total Distance: 1,500 yards

Workout 3

  1. 300 Freestyle warmup
  2. 4 x 50 Free breathing every 3 strokes with :15 seconds rest
  3. 200 Free no breath approaching wall
  4. 10 midpool 25s to work on turns
  5. 4 x 50 choice, resting :15 between
  6. 300 warm down

Total Distance: 1,200 yards

Workout 6

  1. 200 Easy
  2. 100 Pull
  3. 2×50 Build @ 1:10
  4. 100 Fast
    • Repeat 2 more times
  5. 50 Easy
  6. 2×50 Sprints @ 1:00
  7. 4×25 Sprints @: 40
  8. 200 Choice Warm down

Total Distance: 1,350 yards

Contact

Student Employment

Shayne Young

Aquatics/Pool Coordinator

Email: Shayne.Young@utahtech.edu

Phone: 435-879-4502

Office: HPC 035