Swim Workouts 

This swim set was created by former college swimmer and high school assistant swim coach Margaret Cyphers. She's developed a number of different workouts that she uses to keep her swimming up-to-scratch. Her swimming workouts are usually between 2,000 to 3,000 metres and should take the average fitness swimmer around an hour to complete.

If you're looking for a swimming set that isn't over-complicated and doesn't involve a lot of confusing technical language then this a great one to start with:

 

Warm-Up (500m)

  • Complete a mixed warm-up totaling 500m.

Warming up is of vital importance, you sould use this time to ease yourself into your workout session. Loosen up those muscles, raise your body temperate and get used to the pool. Concentrate on your technique, really try to perfect your stroke so that you're swimming with optimum efficiency.


Intro Set (200m)

  • 4 x 25: Build speed throughout each 25 (10 sec rest)
  • 1 x 50: All-out fast (30 sec rest)
  • 1 x 25: Easy (30 sec rest)
  • 1 x 25: All-out fast


Main Set (900m)

  • 3 x 100 moderate (15-second rest)
  • 3 x 100 Negative-split within the 100 (15-second rest)
  • 3 x 100 Slow, medium, fast. (15-second rest)

(In a "Negative-split" you swim the second half faster than the first half.)


Cool Down (150m)

  • 150m easy. Free/dolphin dives/free

Don't know what dolphin dives are? Here's an example:


Source: http://www.active.com/triathlon/articles/6-one-hour-freestyle-workouts