Sample 500m swimming routines
This guide is for those who now the basics about swimming and can already swim atleast a few laps. To understand more about the basics of physical activity read 'Understanding Activity Levels' in the 'Fit Aussie Guide'. You should also read the introductory 'Swimming guide' link to understand what some of the descriptive words below mean.
The sessions below are simply a guide to understand how swimming sessions are constructed. Adjust these sessions to suit your level of ability (if you are only up to 300m sessions, cut each variable in half). If unsure seek advice of your trainer or health professional.
Warm up |
200m |
25m free / 25m form (x4) |
Drill |
100m |
50m Stroke count (x2) |
Core |
200m |
Time how long it takes (and remember it and aim to get faster in later sessions) |
C'down |
100m |
Breast stroke |
Warm up |
100m |
25 free / 25 form |
|
100m |
Kick |
Drill |
100m |
25m 10 beat kick / 25m 6 beat kick |
Core |
200m |
4 x 50m leaving every 3 minutes (lower this time by 5 seconds each time you do it - until it becomes a nice solid session for you) |
C'down |
100m |
Back stroke |
Warm up |
200m |
50 kick / 100 free / 50 kick |
Drill |
100m |
25m 10 beat kick / 25m 6 beat kick |
Core |
200m |
-
50m (first 1/4 solid - the rest easy then rest)
-
50m (first 1/2 solid - the rest easy then rest)
-
50m (first 3/4 solid - the rest easy then rest)
-
50m (all solid)
|
C'down |
100m |
25m porpose / 25m back (x2) |
Warm up |
200m |
50 kick / 100 free / 50 kick |
Drill |
100m |
25m 10 beat kick / 25m 6 beat kick (x2) |
Core |
200m |
200m non stop (first 50m easy / second 50m moderate / third 50m solid / last 50m hard) |
C'down |
100m |
25m porpose / 25m back (x2) |
Warm up |
200m |
100 free / 100 form |
Drill |
100m |
50m hypoxic - 2 strokes extra per breath above your normal rate (x2) |
Core |
200m |
50m negatives - get faster as you get closer to the finish of each lap then rest (x4) |
C'down |
100m |
25m porpose / 25m back (x2) |
