This workout is one of my favorites. It’s a very common main set at the club, high school, and college level. It focuses on building aerobic capacity through short rest interval training. If you’d like to learn more about interval training, watch this.
See Also: 10 Steps to Swim Smarter Freestyle

Workout Statistics:

  • Distance: 4,500 yards
  • Duration: 67 Minutes
  • Focus: Aerobic Conditioning

Drill Set: Fist Drill

Fist Drill: Ball up both your hands into a fist and swim as you normally would. By reducing the surface area of your hand, you’re forced to pull the water more efficiently with your entire arm. This really engages your forearms. As you extend forward imagine you’re reaching over a large log to pull yourself forward. Once you go back to normal swimming, the nerves in your hands should feel alive and swimming should feel effortless.

Main Set

  • 5 x 100s Free @ 1:20 (1:20 pace)
  • 4 x 200s Free @ 2:30 (1:15 pace)
  • 3 x 300s Free @ 3:30 (1:10 pace)
  • 2 x 400s Free @ 4:20 (1:05 pace)
  • 1 x 500 Free @ 5:00 (1:00 pace goal)

Be sure to download the MySwimPro app in the App Store for iPhone and Google Play Store for Android!



  1. Hi! I hope this doesn’t sound stupid, but is it possible to do this even if I am not such a fast swimmer? Those times seem out of this world for me. πŸ™‚ I’m sure it’ll take me close to 90 minutes to finish it, but would you recommend it? My point is: would this session be effective and would help me if I adapt those times to my swimming speed?

    • Great question! Yep you can certainly do the workout in a way that’s right for your level and ability! Just go to ‘workout settings’ in your app, then adjust your dynamic interval speeds so that the workout is personalized to your speed. Let us know how it goes, good luck!

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