5 Workouts to Swim Faster

Introduction

There are various aspects that have a great impact on your swimming speed, like body position (streamline), stroke technique, kick but also general endurance. If you want to learn to swim faster, it is important to work on all these things.

The goal of this article is to provide you with specific training ideas on how to work on your speed. Here are five swim workouts that will help make you a faster swimmer.

If you would like to follow a complete workout programme with infinite variety in your swim trainings, download the Swim Coach App.

Speed Swim Workout - 1200m

For this workout you need: Pull Buoy, Paddles

Warm Up - 200m

1 x 200m
Swim front crawl with a pull buoy.
▸ Increase effort level from 1 to 4 with every 50m.

Main Set - 700m

8 x 50m
Swim front crawl with sprint speed.
▸ Swim as fast as you can during this exercise.
▸ Rest 60s after each interval

6 x 50m
Swim front crawl with paddles.
▸ Swim 25m with sprint speed, then 25m relaxed.
▸ Rest 20s after each interval

Cool Down - 300m

3 x 100m
Alternate 50m front crawl and 50m backstroke.
▸ Rest 20s after each interval

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- Anna, Google Play Store

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- Miguel, Google Play Store

It has been my swimming coach for the past 3 months and I've already shaved 15 seconds off my 100m pace.

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- Alice, Apple App Store

Speed Swim Workout - 1500m

For this workout you need: Pull Buoy, Kickboard, Fins

Warm Up - 400m

6 x 50m
Swim front crawl.
▸ Focus on a slow catch phase followed by a powerful and fast pull phase.
▸ Rest 20s after each interval

1 x 100m
Swim front crawl with a pull buoy.
▸ Increase effort level from 1 to 4 with every 25m.

Main Set - 800m

3 x 100m
Practice your flutter kick with a kickboard.
▸ Rest 20s after each interval

8 x 50m
Swim fast front crawl with fins.
▸ Breathe every 3rd stroke.
▸ Rest 20s after each interval

1 x 100m
Swim front crawl.
▸ Swim 75m relaxed, then 25m with sprint speed.

Cool Down - 300m

3 x 100m
Swim this set with a stroke style of your choice.
▸ Mix in some drills.
▸ Rest 30s after each interval

The Swim Coach app creates varied and effective swim workouts for you.

Speed Swim Workout - 1800m

For this workout you need: Pull Buoy, Fins, Paddles, Snorkel

Warm Up - 500m

2 x 50m
Choose your favorite drill for this exercise.
▸ Examples: fingertip drag, towfloat, superman
▸ Rest 30s after each interval

1 x 400m
Swim front crawl with a pull buoy.
▸ Increase effort level from 1 to 4 with every 100m.

Main Set - 900m

4 x 50m
Swim 25m superman drill, then 25m full stroke.
▸ Use fins for the second half of the set.
▸ Rest 20s after each interval

8 x 50m
Swim fast front crawl with paddles and a pull buoy.
▸ Try to keep your pace throughout the whole exercise.
▸ Rest 30s after each interval

6 x 50m
Swim front crawl with paddles.
▸ Swim 25m with sprint speed, then 25m relaxed.
▸ Rest 20s after each interval

Cool Down - 400m

1 x 400m
Swim easy front crawl with a snorkel.

Speed Swim Workout - 2200m

For this workout you need: Fins

Warm Up - 600m

2 x 300m
Swim front crawl with breathing every 4th stroke.
▸ Alternate the side of your breathing after each 50m.
▸ Rest 30s after each interval

Main Set - 1300m

3 x 100m
Alternate 50m front crawl and 50m backstroke.
▸ Rest 20s after each interval

7 x 100m
Swim front crawl.
▸ Swim the first and last 25m of each interval with sprint speed.
▸ Rest 40s after each interval

6 x 50m
Swim front crawl.
▸ Swim 25m with sprint speed, then 25m relaxed. Use fins.
▸ Rest 20s after each interval

Cool Down - 300m

3 x 100m
Alternate 50m front crawl and 50m another stroke or drill of your choice.
▸ Rest 30s after each interval

Speed Swim Workout - 2500m

For this workout you need: Fins, Snorkel, Pull Buoy

Warm Up - 600m

1 x 200m
Swim easy front crawl.

2 x 200m
Swim front crawl.
▸ Alternate 50m relaxed and 50m strong swim.
▸ Rest 20s after each interval

Main Set - 1700m

4 x 50m
Practice your freestyle kick with fins and a snorkel.
▸ Rest 10s after each interval

10 x 50m
Swim front crawl with a pull buoy.
▸ Swim 25m with sprint speed, then 25m relaxed.
▸ Rest 20s after each interval

10 x 100m
Swim front crawl.
▸ Swim 75m relaxed, then 25m with sprint speed.
▸ Rest 30s after each interval

Cool Down - 200m

2 x 100m
Swim 25m superman drill, then 75m full stroke.
▸ Rest 30s after each interval

Helpful resources to train more effectively and swim faster

Are you looking for an app to help keep your motivation to swim high? Download the Swim Coach App now. More other articles on swimming training:

20 tips to swim faster →
How to swim faster 50 meter freestyle
How to swim faster 100 meter freestyle
How to swim faster 200 meter freestyle
How to swim faster 400 meter freestyle
How to swim faster in a Sprint Triathlon
How to swim faster in an Olympic Triathlon
Take Your Swim Workouts to the Next Level with a combination of the Swim Coach App and a Garmin® Smartwatch
Swim Coach App and Apple Watch® - Your Ultimate Swim Training Power Duo