Swimming Pyramid
I like workouts that have patterns. They are easy to remember and breakup the workout. If you like patterns, then this will be a snap to remember and a challenge to do.
500M Free (Warm-up)
400M Swim-Kick-Drill-Swim, 100 of each stroke
1×300M Free
2×200M Best Stroke Not Free
3×100M Free Fast
4x 50M Second Best Stroke Not Free
3×100M Free Fast
2×200M Best Stroke Not Free
1×300M Free
400M Swim-Kick-Drill-Swim, 100 of each stroke
500M Free (Cool down)
4000M Total
This is a base building set that could be used to get back in shape or increase your tolerance for longer distances. This is not a workout for someone who has never swam competitively before.