Swimming pool training plan: Advanced

Warm up:

• 1 x 400m swim freestyle (any stroke) – 30 seconds rest
• 4 x 100m swim freestyle – 30 seconds rest
• 1 x 300m freestyle pull (place pullbuoy between legs and use only arms) – 20 seconds rest
• 1 x 300m freestyle kick (hold kickboard with your arms and use only legs) – 20 seconds rest.

Rest 1 minute

Main workout

• 1 x 75m freestyle kick – 20 seconds rest
• 1 x 25m fast free kick – 20 seconds rest.

(Repeat set 3 times)

• 1 x 75m backstroke kick – 20 seconds rest
• 1 x 25m fast backstroke kick – 20 seconds rest.

(Repeat set 3 times)
Rest 1 minute 

• 1 x 200m swim freestyle - fast - 20 seconds rest
• 1 x 150m swim freestyle - fast - 20 seconds rest
• 1 x 100m swim freestyle - fast - 20 seconds rest
• 1 x 50m swim freestyle - fast - 20 seconds rest
• 1 x 100m swim freestyle - fast - 20 seconds rest
• 1 x 150m swim freestyle - fast - 20 seconds rest
• 1 x 200m swim freestyle - fast - 20 seconds rest.

(Repeat set 2 times)
Rest 1 minute

• 5 x 100m swim freestyle - breathe every 3,5,7 strokes – 30 seconds rest
• 1 x 50m freestyle - normal breathing – 30 seconds rest
• 4 x 25m underwater kick – 1 minute rest.

Rest 1 minute

• 3 x 100m individual medley – 30 seconds rest
• 3 x 100 kick individual medley – 30 seconds rest.

Cool down

• 1 x 100 cool down – slow swimming

Other workouts
Give it a try and see how you find it. Too difficult? Try our beginner or intermediate workouts. 

Last updated Wednesday 31 July 2019

First published on Wednesday 24 August 2016