Here's a 2,000-yard swim workout designed for intermediate swimmers, with a focus on building endurance, strength, and technique. Make sure to adjust the intervals and distances to match your fitness level and goals. Remember to warm up properly and stretch before beginning any workout.
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Warm-up (400 yards)
- 200 yards freestyle (easy pace, focus on technique)
- 100 yards kick (choice of kickboard or streamline on back)
- 100 yards pull (use a pull buoy, focus on stroke efficiency)
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Technique Set (300 yards)
- 6 x 50 yards (25 yards drill, 25 yards swim)
- Drill 1: Single-arm freestyle (3 x 50 yards, alternating arms)
- Drill 2: Catch-up freestyle (3 x 50 yards, maintain a long and smooth stroke)
- Rest 15 seconds between each 50 yards
- 6 x 50 yards (25 yards drill, 25 yards swim)
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Endurance Set (800 yards)
- 4 x 200 yards freestyle (moderate pace, maintain consistent effort)
- Rest 30 seconds between each 200 yards
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Sprint Set (300 yards)
- 6 x 50 yards freestyle (fast pace, focus on powerful strokes and explosive turns)
- Rest 20 seconds between each 50 yards
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Pull Set (200 yards)
- 4 x 50 yards (pull with pull buoy, focus on maintaining a high elbow catch)
- Rest 15 seconds between each 50 yards
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Cool Down (400 yards)
- 200 yards freestyle (easy pace, relax and focus on technique)
- 200 yards choice (choose a different stroke, like backstroke or breaststroke, to mix things up)
Total: 2,000 yards
Remember to stay hydrated, listen to your body, and make adjustments as needed to suit your skill level and goals. Enjoy your workout!
