How To Plan A Swim Workout | Structure Your Next Swimming Session

So many swimmers jump in the pool and swim back and forth without a plan. If you’re looking to improve your swimming, this is certainly not the best way to train! You want to be following specific workouts, so Mark is going to be showing you how to design and structure your own swim workout!
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Do you ever head to the pool for a swim, stand on the edge of the pool, and wonder, "what on earth should I be doing?”
Well, don’t worry - you are not alone! So many swimmers jump in the pool and swim back and forth without a plan. If you’re looking to improve your swimming, this is certainly not the best way to train.
You want to be following specific workouts - as the pros do - so today Mark is going to be showing you how to design and structure your own swim workout.
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
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Watch more on GTN...
📹 Triathlon Training Explained | What Is Critical Swim Speed? 👉 gtn.io/TTECritcalSwim
📹 How To Swim Freestyle | Technique For Front Crawl Swimming 👉 gtn.io/FrontCrawl
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[@jeremiahebert1]

I went swimming this morning for the first time for weight loss. 600m warmup?! I just did 400m total and I’m feeling absolutely dead. I’ve got a long way to go

[@treynoodle]

I get the feeling that this is more for competitive swimmers

[@zeldamorgan9260]

I hear ya! I've been swimming a month, I've worked up to about 700 meters total. After that I get leg cramps and I'm exhausted. Gotta work up to it I guess

[@NR-fd9wv]

​@@treynoodle not really, i started to swim regularly, meaning 3-4 times a week, less than 3 months ago and when i started i was completely exhausted after a few hundred meters. now i do 2,5-3k each time and feel fine afterwards. i didn't swim long distances since i was a teenager, i'm 38 now, and wasn't even doing any sports for more than a year, because of an injury. so i'm far from competitive, but my fitness level increased quickly due to regular training. it's amazing how much progress you make in the first few weeks. just make sure to focus on your technique in the beginning otherwise you waste way too much energy and get frustrated

[@nevasonger8816]

i've been following the agoge diet and it definitely works great

[@sirclemeni1]

@@zeldamorgan9260 id advise to consult a coach or participate in a swimming course. cramps are definitely a sign of wrong technique. i am swimming for a year now regularely ~2-3 times a month and i took my first real lessons at the beginning of march and since then my duration and distance of my sessions almost doubled by now(now i can swim 3-4km without bigger problems)

[@user-lb6tv9up4y]

I've been swimming for about 7 years and a normal practice for me is about 6000m in total, and I still learned a ton of stuff from this video! Thanks!

[@barefootcontessa3112]

The opening of this is exactly me 🤔 at 61 I’ve just started to learn freestyle, managed my first ever 25M without choking last week 🎉 600M warm up is well beyond my ability at the moment. I’m watching a load of your videos to workout a training schedule will stick with it until I’ve mastered it then move on. I swim 5 times a week so hopefully will make a steady progress bearing in mind everything they say about regaining fitness after middle age is true, it is a very uphill struggle but so worth it. All the tips are making such a difference thanks to all of you.

[@marcwanagas1234]

Look up 0 to 1650. For beginners, it helps to get to a minimum distance before working drills.

[@jo_asiago8539]

I am 45 and also started swimming last Feb or so. At the beginning I couldn’t do much, and I was scared of the water. Today I can do 200 m warm-up and a main set. It took me a lot of time to build some fitness level but hey - I am not in a hurry. So take your time, be patient :) and enjoy each length:)

[@rahulray5411]

@@marcwanagas1234 what is 0 to 1650 ? I searched and got nothing

[@mihailmilev9909]

@@marcwanagas1234 thanks

[@mihailmilev9909]

@@rahulray5411 oh dang. Did u find out what it is?

[@manolocorp]

Your warm-up is my workout hahaha

[@antonchepa90]

OMG it's exactly what i need MEGA THANKS

[@mschingacor]

i really appreciate this video and i'm going to the pool later and follow this structure. Thanks heaps! Cheers from OZ

[@luciboras]

I love water, once i got in pool, I dont want to get out. I love it with this hot Texas temperatures. I'm just learning to swim this month.

[@AtomicSteel]

You're making me miss home since I left for the Navy 😢❤

[@danieljames1]

Great info, thank you!!

[@margezarate2656]

Thanks for this video! Besides knowing what to do? How about knowing how to plan interval swims and how to train with a pace clock? I've encountered workouts with send-off times with the fastest, mid, and slowest times like 1:15/ 1:20/ 2:00. How are those determined and which to use?

[@Sal_2024]

I'm swimming instructor from Egypt 🇪🇬 and I would like to thank you 😊

[@patrickshields6620]

Such a great video thanks 🙏

[@ER_aka_RAM]

Thanx for the tips/insight... Cheers 🤙🏽

[@mohammad.ba.abubakr]

A lot of helpful information 👍

[@silentlyapparent9288]

Some of these I can't do... Yet! So i've divided distances and kept the rythm that was used (16 25m every 4 hard became 8 25 every 2 hard). Let's hope I get to those longer distances :)

[@ciaraskeleton]

I grew up swimming 3 times a week minimum. Lessons and just freestyle, then a swim club! I stopped for 8 years. Yup. 8! I started again recently. The technique came back instantly, breathing is all fine but I was astounded by how out of breath I was after only 500m or less! Watching all these videos to really get that fitness, technique, structure and warm up/cool downs. Great info!

[@JaskaTurner]

I used to swim everyday for years and then I didn't step foot in a pool for 10 years. I've started trying to go again this year as I remembered it been so mentally beneficial for me but damn by body has forgotten more than I thought it would!

[@_LifeOfBavi]

Exactly, I stopped for more than 10 years, got back into jan 2023 and it's been already a year and I feel amazing, it's a healthy addiction@@JaskaTurner

[@xGshikamaru]

Mmh not a lot of butterfly/backstroke/breaststroke in there, I like mixing things with those other swim styles, during the warmup or between sets

[@ispeakforthetrees7517]

Thanks ive given up competitive swimming but i still want to keep swimming

[@AngeloMastroberardino]

Nice video. For the kick session, would you rather do it with fins on or off, and why ? Same question goes for wearing hand paddles ... Thanks in advance

[@asusntbk7546]

Thank you.

[@henriki8015]

Thanks for the high quality videos from you guys, I have learned a lot and you are a great team :) I have been swimming freestyle frequently for a couple of years, and get compliments about my technique. Until now, my sets have always been very technique-focused always with some balance and rotation drills. However, my endurance is really, really, really bad. I mostly able to only swim 50s with breaks. I usually breathe every two to the right, but lately have been trying to use every three more, also trying to learn tumble turns. Learning this seems not very compatible with swimming more lengths though, especially since breathing to my left is more complicated due to less exhaling and rotation and the tumble turn attempts right now easily make me lack oxygen. I got a recommendation to try swimming 100s at around 2:00 pace, with 30s breaks inbetween. Right now this seems totally impossibly, although I can swim a 25 at 30s without trouble. I also believe that I should really focus on the endurance part, and possibly put the tumble turns and bilateral breathing aside, or maybe making it its own part of a set. Not sure on how to incorporate this. I feel a bit lost on how to structure a set, to be honest. Would you recommend using fins to string together more lengths, or would this be doing myself more bad?

[@novasentia2307]

One thing I’d say to do is, work on your bilateral breathing as this is an important part of freestyle. The issue with breathing every two is it is much easier to injure yourself and you’re slowing your stroke down. Once you’re comfortable with bilateral breathing then I’d say to work on your tumbles. Make sure to blow out your nose in tumble turns

[@novasentia2307]

Try doing 25s or 50s of bilateral breathing just to get used to it, make sure to keep good technique though. You don’t have to set a time for it or anything you just want to ease yourself into breathing every 3. Then once you’ve got that you can also start to build up endurance by doing 25s or 50s on certain times where you can make it but it’s quite uncomfortable

[@henriki8015]

@@novasentia2307 Thank you for your insightful comments. After the corona break, I told myself to always breathe to both sides. I now do one length with breathing to the left every two, and back breathing to the other side. I think one of my main issues was not breathing out very well to my bad side, but I think after a few weeks now this has improved. Still not extremely comfortable at breathing every 3, but I am slowly getting there. If I have to sprint, then I fall back to my right side though. I think one important point that you mentioned is doing 25s and 50s in the uncomfortable zone. Possibly this is actually one of the main issues, I am not very good at pushing myself really hard. Quiote scared actually, especially when I see that it takes time for heart rate to fall down and I get a bit anxious of drowning (possibly irrational). I got myself a watch with hr monitoring, but currently not utilizing the zones too well.

[@Artsyworld224]

Im watching this and ground workout to plan for summer marathon in sea

[@naturelover9724]

Nice video. Please make video on tumble kick

[@Danosta]

Nice timing before my friday swim workout. I always start with a 100m sprint and try to beat my personal best. Than a 1-2 or 3k also try to beat my pb As last i do 10 interval sprints with 1min rest between.

[@SydneyMarathon-CLS]

You plan is straight forward, I mean nice and simple.

[@NickMaovich]

I don't think it's healthy for your heart tho :|

[@MrFartolas]

Awesome content, as always. Clear, cool, informative. Love it. Keep it up!

[@gtn]

Much appreciated!

[@mehrdadpaknejad1251]

Hi, please mention some references both for swimming and nutrition.

[@user-rp1ck7bx3e]

great

[@thegrumpyhorticulturist]

I have severe asthma and became obese. I started running a year ago but it was never truly successful. Swimming has helped me achieve my goal of running. When I swim I plan for an hour. 200 breast for a little warm up Kickboard with breathing Kickboard with dolphin kicks 400 free x2 (4 stokes then breath) 400 breast x2 (2-3stokes then breath) 400fly (2 strokes then breath) Kickboard with breathing Kickboard with dolphin kicks 400 fly 400 back 400 breast 400 free -small break- is walking the length of the pool 200 side stroke 200 breast stroke Kickboard with breathing exercises Back float streamline with kick, no arms Repeat circuit for 1-1.5 hrs

[@ip1261]

How would you increase the training in order to become able to swim without pausing 400 m and maybe even more?

[@dddboom]

What do you mean by kick or pull? Do you mainly use front crawl or breaststroke or backstroke?

[@allisontaylor7810]

Would love a video just for beginners 💁‍♀️

[@andreavera2069]

I have a question… in the speed section, the 30 sec recovery is after finishing the 16 pools or in between each 25m ?? And so on !!

[@MonotoniTV]

7:20 that guy in the back is breaking the law 😱

[@ArtArt-xh5oq]

Your right!

[@mohammad.ba.abubakr]

What is it, the running matter?

[@MonotoniTV]

@@mohammad.ba.abubakr yes 😂

[@mohammad.ba.abubakr]

@@MonotoniTV yeah he must be careful, I just got confused what happened! Lol

[@annarose3123]

Would building up endurance be in the aerobic category when it comes to enduring breathing or would it be strength because breathing gets heavier the swimmer gets tired?

[@octaviomarcelovigooneto5430]

What is Pull, Kick and Drill? How are those styles?

[@jamesmckenna5993]

I can only swim the once pace lol either to fast till a burn out then slow 😂

[@markcosta77]

What distance triathlon are these for? 70.3?

[@deepaige6978]

Enjoyed this video. What is the name of the hotel that you filmed this video?

[@ihumans1995]

I’d usually have a session planned but some days I get extremely demoralized when I can’t complete the sets/keep up with the time. What would you recommend? Also, I think it’d be nice to talk about training fatigue, how to recognize them and how to deal with them:) Thanks and keep up the amazing work!!

[@realalbertan]

Are you starting too fast and fading? Are you doing long reps and find your stroke breaking down

[@ihumans1995]

Race Pace Masters Swimming im following the threshold set (20x100) at CSS pace

[@realalbertan]

Quality over quantity.

[@eringonzalez4578]

Any possibility you have a weight loss plan to follow?

[@Wolf-yj9qe]

Wow

[@ramahsakul6850]

With the speed main set do you rest after every 25m or after the fast lap?

[@Vanfinity88]

where is this place the surrounding is very nice?

[@weedboyx]

how do i know what is pull kick and drill, when i see it, they all look the same....

[@laura9910]

I just swim 3k free and maybe 250 m of breast and back I think I’ll use your tips

[@pengyu4101]

What is a pull specifically?

[@FranciscoSanchez-vv6rr]

I’m completely new to swimming for fitness but I love the water. I have bad ear troubles so I need to know, HOW THE HECK DO YOU AVOID SWIMMERS EAR WITHOUT EAR PLUGS?!

[@benitocayupil6430]

I love swimming

[@realalbertan]

Example of a main set - for a speed work day I did recently. 5 rounds of 6x25m on 30 at 200 pace ... after each set of 6, 50 easy on 1:30. I tracked it with my Phlex and averaged 15.2 on the 25s. Oh and that was butterfly 🤪.

[@AuthorLisaRusczyk]

Where is this location?

[@annarose3123]

What is threshold. I’ve been swimming for a while on teams but they weren’t legitimate for comps so I’m not sure what that is.

[@xxpowerwastaken]

I did the aerobic set,me personally i like it i can't swim all 1200 but i cutted it down according to myself with cool down and warm up i only did 900M for my first training

[@xxpowerwastaken]

Aerobic is something I needed so I did that set

[@rutof1]

Hey! I was wondering, about the speed workout; Are the rests/recovery after each 25m max effort? Or is it only between each set? E.g.: swimming 100 meter, 30 secs rest, 100m 30 secs rest x 4 then going to the 12 lanes - or is it 16 lanes total, 30 secs rest, then move on to 12 lanes with 25 secs rest etc.?

[@goldenpineapples7213]

Are these for just swimming and tri athalon or just tri athalons

[@sarahsmile2883]

I just swim until body poops out. Has worked well so far.

[@destro25official77]

same

[@shepherdhaus]

Stopped reading after "poops". Best advice for all workouts tbh

[@ichokedonatwig3723]

@@shepherdhaus no way 😂

[@bro7269]

That can’t be good for the pool cleaning people!

[@marcobaluardo196]

600m is my workout! what are you talking about dude 😂

[@ianstewart8301]

Thanks for these tips. What do you mean by pulls? Is that isolated arm work?

[@THX-wc2jo]

Yes - with a pull buoy between your legs, so you're not kicking - arms only!

[@chloeoeorine]

You can add in a snorkel and hand paddles if you’d like :)

[@gaelle0000]

Great workout ideas! Just to clarify: for the speed session, are you taking the 30/25/20/15s recovery after every 25m, or at the end of each block of 25ms that you prescribe? E.g. for the first set, do I take 30 seconds rest after each 25 meters, or at the end of the 16 x 25m?

[@BluejayOnline]

My guess is after the speed lap

[@chloeoeorine]

I believe after each 25

[@guzdzig]

Hey, @global triathlon network - it is actually a good question! Will you answer here or you answer somewhere in private? (havn't seen any answers from you here). All the best!

[@lr1984]

I was also curious on this but I took it upon myself to break this down and it worked out well: Break the 16x 25 into 4 sets. So consider 1x set to be 4x25 (4th being max) then recover 30 sec after the set (4x30 sec recoveries between sets). 12x25 into 4 sets. Set would then be 3x25 (3rd being max) then 25 sec recover. It works better for me to break this down into sets and to take rests after sets. Hope this helps! I was stuck on this as well :)

[@zahirnathoo]

@novasentia can you please answer this question, kindly?

[@matteomontanari2960]

I think I am going to try the threshold! I have been calling it “Resistence to speed” since I started swimming. My week is like: Monday -> distance, Tuesday -> Speed, Friday -> Threshold, Saturday-> Recovery (Long distance, over 1km per rep very slowly)

[@annarose3123]

What is threshold? I’ve been swimming for a while but don’t know what it is. My swimming teams weren’t légitimâtes for comp so I’m unaware.

[@annarose3123]

Lol, sorry didn’t watch the video fully. I figured it out.

[@jrsmithhennygod8069]

I’m only trying out swimming because people say I have a swimmers body. Long torso, and short legs.

[@benculleton]

What’s a pull set?

[@wrxzboost]

are you in Lanzarote?

[@randomgameplayspt6523]

What is 100m drill?

[@malikalonazi2411]

What you mean by :- kick ,pull ,drail

[@shgolfing5146]

I can’t manage 50m without stopping where am I going wrong

[@leventakn6448]

It may be in your breathing. I may have it, too.

[@SydneyMarathon-CLS]

more practice to build up the feeling with water. and slow down.

[@novasentia2307]

Could be breathing. Try breathing every 3 strokes so you’re constantly getting air. Also try working on technique with the way you pull. Keep high elbows in the water, don’t cross your stroke to the other side of body. Catch pull push

[@koolaidjerk]

It's almost certainly your technique. If your technique is bad it makes everything way harder.

[@mschingacor]

@@SydneyMarathon-CLS i agree. I have just recently learned to pace myself so I don't struggle with breathing. I made it to 1K freestyle. I was totally amazed with myself.

[@dvdandelion]

yo! im not a native speaker and the web search isnt helping, so could anyone tell me what the pull, kick and drill stroke mean?

[@Daud98369]

one thing i did not understand. are we doing aerobic set speed set and threshhold on a single day or are we spreading it throughout the week? can and should we do the whole thing in a single workout?

[@user-kp5oh4ze6i]

i think you can choose one for the day for the main workout depending on what you’re aiming

[@Daud98369]

@@user-kp5oh4ze6i weight loss is the aim

[@FastAndFuryosa]

Lol I did 11 laps the other day and felt proud of myself. Thats not even this guys whole warm up.

[@rubycastillo7897]

Is threshold basically race pace?

[@goldenpineapples7213]

It's about 70-80%

[@iulian.m.]

"...that gives you a 600m worm up" , damn that's pretty much almost my entire workout as a beginner swimmer -.-

[@juangonzalez2694]

600m warmup wtf

[@nap163020]

2000 metres?? 😱😱😱😱... I'll need days to do that!

[@tomastroitino7668]

Hi, english isnt my first lenguage. When you say 100m pull does it mean 100m using only arms?

[@gtn]

That's right 🙂

[@sincityinfinity6255]

Minimum 1 mile per workout. My aerobic threshold day of the week is 2 miles with one mile being no rest

[@denisbandi2953]

🏊🏊👍

[@HSpartaL]

I recognise this video

[@AshHalls]

Honestly thought I was listing to Bear Grylls.

[@rahulrathod-vx6yv]

Swim

[@ValeMohicano]

What's mean 100m drill?