Training & Fitness

Swimming Exercises:

Whether your training for ocean swims, triathlon or even pool racing here are 3 practices that will entertain swimmers of all skill levels.
- Andreas Roestenberg, H2O Velocity

Monday

  • 300 EZ swim

  • 12 by 50 freestyle descend 1-4, 5-8 and 9-12 on 45, 50, or 60 sec.

  • 4 by 200 pull or kick. Every 4th lap fast 20 sec rest.

  • 3 by 300 freestyle, breathing every 3rd stroke 30 sec rest.

  • 2 by 400 drill.

  • 1 by 500 IM or Stroke

  • EZ 200 warm down

Wednesday

  • 400 EZ

  • 16 by 50 IM order by 50

  • 10 by 125 free pull 30 sec rest.

  • 3 by 400 descend by 100. 30 sec rest

  • EZ 300 warm down

Friday

  • 500 EZ

  • 16 by 25 EZ/Fast by 25. 15 sec rest.

  • 12 by 75 swim/kick/swim by 25. 15 sec rest

  • 8 by 100 EZ fast by 25. 20 sec rest.

  • 2 by 400 pull. 20 sec rest.

  • EZ 400 warm down.

United States Lifesaving Association Monmouth County Chapter

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