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Swim Workouts

Stats for All Three Levels
Duration Pool Length
45 – 60 minutes 25 yards

Beginner Level

Week Distance View Workout
1 1100 yards Week 1 PDF
2 2600 yards Week 2 PDF
3 3000 yards Week 3 PDF
4 1100 yards Week 4 PDF
5 1100 yards Week 5 PDF
6 1100 yards Week 6 PDF
7 1100 yards Week 7 PDF
8 1100 yards Week 8 PDF
9 1100 yards Week 9 PDF
10 1100 yards Week 10 PDF
11 1100 yards Week 11 PDF
12 1100 yards Week 12 PDF
13 1100 yards Week 13 PDF
14 1100 yards Week 14 PDF
15 1100 yards Week 15 PDF

Intermediate Level

Week Distance View Workout
1 1650 yards Week 1 PDF
2 3000 yards Week 2 PDF
3 3600 yards Week 3 PDF
4 3600 yards Week 4 PDF
5 2600 yards Week 5 PDF
6 2600 yards Week 6 PDF
7 2600 yards Week 7 PDF
8 2500 yards Week 8 PDF
9 2600 yards Week 9 PDF
10 2700 yards Week 10 PDF
11 2700 yards Week 11 PDF
12 2600 yards Week 12 PDF
13 2700 yards Week 13 PDF
14 2800 yards Week 14 PDF
15 2600 yards Week 15 PDF

Advanced Level

Week Distance View Workout
1 3000 yards Week 1 PDF
2 3598 yards Week 2 PDF
3 3799 yards Week 3 PDF
4 2300 yards Week 4 PDF
5 4000 yards Week 5 PDF
6 3800 yards Week 6 PDF
7 3800 yards Week 7 PDF
8 3799 yards Week 8 PDF
9 3800 yards Week 9 PDF
10 3800 yards Week 10 PDF
11 3798 yards Week 11 PDF
12 3800 yards Week 12 PDF
13 3800 yards Week 13 PDF
14 3800 yards Week 14 PDF
15 3800 yards Week 15 PDF

Last updated: 9/22/2016