Weekly Workout - Week of July 6 2025

Here's your 3 swim workout sets for the week! This month we're turning up the heat and doing HIIT style sets

Workout 1:

• Warm-Up: 200m easy freestyle swim, then 4 × 25m freestyle drill (e.g., fingertip drag) with 15s rest.

• Main Set:

  • 8 × 25m sprint @ max effort, 20s rest between each.
    2 × 50m easy recovery swim, 15s rest between.

  • 8 × 25m sprint @ max effort, 20s rest (repeat the sprint set).

  • (Beginner: do 4 × 25m per round instead of 8; Advanced: do 10 × 25m per round or reduce rest to 15s.)

• Cool-Down: 100m easy swim (gentle pace).

Workout 2:

• Warm-Up: 200m easy swim, 4 × 25m kick (board or streamline) with 20s rest, 4 × 25m build (each faster than the last) with 15s rest.

• Main Set:

  • 6 × 50m @ high effort (~90%), 30s rest between each.

  • 100m easy swim, 30s rest.

  • 4 × 50m fast, descend 1-4 (each 50m faster than the previous, finishing at all-out sprint), 45s rest.

  • (Beginner: do 4 × 50m then 50m easy, 2 × 50m; Advanced: do 8 × 50m then 100m easy, 6 × 50m in the second set.)

• Cool-Down: 100m easy swim (choice of stroke).

Workout 3:

• Warm-Up: 300m mixed easy (100m swim – 100m kick – 100m pull), then 4 × 25m build to sprint, 20s rest.

• Main Set:

  • 4 × 100m as [25m sprint + 50m moderate + 25m easy]; take ~1:00 rest between each 100m.

  • (Beginner: 3 × 100m; Advanced: 6 × 100m.)

• Cool-Down: 150m easy swim (mix in backstroke if desired) focusing on relaxed technique.

Disclaimer
The workouts provided by Onvous LLC are for informational purposes only and are not medical advice. Always consult a physician before starting any exercise program. By participating, you acknowledge that you do so voluntarily and at your own risk. Onvous LLC is not liable for any injuries, health complications, or damages resulting from these workouts. Stop immediately if you feel pain, dizziness, or discomfort.