3 Swimming Workouts with no equipment

Maximize Your Training with 3 No-Equipment Swimming Workouts

At Swim2Space, we believe that effective swimming workouts don’t require fancy equipment or a gym membership.

Swimming is a fantastic way to enhance your fitness and technique, and our expert coaching services can help you get the most out of every stroke. In this article, we present three dynamic no-equipment swimming workouts designed to improve your strength, endurance, and overall performance. Whether you’re training for a competition or simply looking to elevate your swimming game, these workouts are perfect for swimmers of all levels. Dive in with us and discover how to optimize your training while keeping it simple and accessible!

 

Workout 1: Freestyle Pace Challenge

Warm-Up

300 Swim Free (Look Good) work on core engagement

100 Kick (No equipment) streamline

2x75 Minimum number of strokes freestyle

 

Main Set

100 Pace @80% Effort :20 Rest

2x50 Moderate :15 Rest

2x100 Pace @80% Effort :20 Rest

300 Moderate :20 Rest

3x100 Pace @80% Effort :20 Rest

400 Moderate :30 Rest

2x50 Race Pace @85-90% Effort :20 Rest

200 Easy

 

Main Set 2

4x50 Build to MAX SPEED within the 50s 

100 Easy

4x25 Pace @90% :30 Rest

100 Cool Down