Swimming pool training plan: Intermediate

Now you've mastered the basics, it's time to step up your swimming pool routine with this training programme from Swim Manager Jessica Mitchell.

Warm up:

  • 1 x 100m swim freestyle (front crawl) – 30 seconds rest (after each round)
  • 1 x 100m kick freestyle (hold a kickboard and use only your legs) – 30 seconds rest
  • 1 x 100m backstroke - 30 seconds rest
  • 1 x 100m kick backstroke (hold kickboard and use only your legs) - 30 seconds rest
  • 1 x 200m pull freestyle (place a pullbuoy between your legs and use only your arms) – 30 seconds rest.

Rest 1 minute

Main workout

  • 5 x 100m swim freestyle – 20 seconds rest
  • 5 x 75m swim freestyle – 20 seconds rest
  • 5 x 50m swim freestyle – 20 seconds rest
  • 5 x 25 swim freestyle - fast pace – 30 seconds rest.

  • Rest 1 minute

  • 1 x 50m catch up drill freestyle – 30 seconds rest
  • 1 x 50m freestyle – 20 seconds rest
  • 1 x 50m high elbow drill freestyle – 30 seconds rest
  • 1 x 50m freestyle – 20 seconds rest.

  • (Repeat this set 2 times)
    Rest 1 minute

  • 1 x 100 kick freestyle – 20 seconds rest
  • 1 x 100 pull freestyle – 20 seconds rest
  • 1 x 100 kick backstroke – 20 seconds rest
  • 1 x 100 pull backstroke – 20 seconds rest
  • 1 x 100 kick breaststroke – 20 seconds rest
  • 1 x 100 pull breaststroke – 20 seconds rest
  • 1 x 100 individual medley – 20 seconds rest.

  • Rest 1 minute

  • 1 x 200m swim freestyle – 50m easy, 50m hard – 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 workout. Too easy? Try or advanced workout. 

    Last updated Wednesday 31 July 2019