Swimming Workout Plan: Random/Short Swim Workout

Duration: 30 minutes
Skill Level: Intermediate
Focus Areas: Endurance and Technique

Warm-Up (5 minutes):

• 200m easy freestyle
• 100m kick with a board

Main Set (20 minutes):

• 4 x 50m freestyle sprints (focus on speed, 15 seconds rest between each)
• 4 x 25m drill (choose a technique drill such as catch-up or fingertip drag, 10 seconds rest between each)
• 2 x 100m pull (using a pull buoy, focus on form, 20 seconds rest between each)

Cool Down (5 minutes):

• 100m easy backstroke
• 100m easy breaststroke

Total Distance: 1,200 meters