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Beginner Swim Training Series - WOD #1

Happy Sunday!


Here’s Workout #1 of the Beginner Swim Training Series. For those of you who have some swim experience and the basic techniques down for freestyle and backstroke, this WOD is for you.


WARM-UP (250 yd)

6 X 25 yd Free with :30 rest

4 X 25 yd Flutter kick w/ kick board with :30 rest


MAIN SET (900 yd)

8 X 25 yd Free :50

4 X 25 yd Flutter kick 1:00

6 X 25 yd Free :45

4 X 25 yd Flutter kick 1:00

4 X 25 yd Free :40

4 X 25 yd Flutter kick 1:00

2 X 25 yd Free : 35

4 X 25 yd Flutter kick 1:00


COOL-DOWN (100 yd)

4 X 25 yd easy alternate odds Free, evens Back


TOTAL YARDAGE: 1,250 YD


**Quick tune-up on the lingo:

  • Free - Freestyle

  • Back - Backstroke

  • Yd- Yards

  • :30 - 30 seconds

  • 1:00 - 1 minute



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