top of page

Beginner Swim Training Series - WOD #3

Here’s your weekend WOD to jumpstart your week:


The Beginner Swim Training Series is tailored for the swimmer who can complete 25yd of each of the 4 strokes, and 50yd free. Each WOD is approximately 1 mile/ 1650yd, give or take a couple hundreds.


Completing this WOD series will prep you for the Intermediate Swim Training Series.


WARM-UP (300 yd)

100 yd Free

4 X 25 yd (odd - Free/ even - Choice Kick) :30 rest


MAIN SET (1,000 yd)

4 X 25 yd Fly :30 rest

3 X 50 yd (25 Kick/ 25 Free) :45 rest

4 X 25 yd Back :30 rest

3 X 50 yd (25 Free/ 25 Kick) :45 rest

4 X 25 yd Breast :30 rest

3 X 50 yd Kick :45 rest

4 X 25 yd Free :30 rest

3 X 50 yd Free :45 rest


COOL-DOWN (100 yd)

6 X 25 yd easy swim choice :45 rest


TOTAL YARDAGE: 1,400 YD


**Quick tune-up on the lingo:

  • Free - Freestyle

  • Breast - Breaststroke

  • Back - Backstroke

  • Fly - Butterfly

  • Yd- Yards

  • :30 - 30 seconds intervals

  • 1:00 - 1 minute intervals

  • :30 rest - 30 seconds rest begins when you touch the wall

Leave a comment below and make sure to subscribe for more workouts!


Recent Posts

See All
bottom of page