da_DK Dansk
da_DK Dansk

Swimming programs

In the coming time, we will expand our archive of swimming programs for the different swimming levels. Here you will be able to find inspiration if you are self-training according to your level:

50m optional

100m (50m back + 50m crawl)

150m focus on sliding in the arm roof

100m breathing hv. 3 armrests

50m leg w/plate

3x (2x200m progressive 1-2) p.30

  • Evenly
  • Max

2x (4x25m sprint) per 30 sec

  • 12 ½m sprint + 12 ½m relay
  • 12 ½m loose + 12 ½m sprint
  • 12 ½m loose + 12 ½m sprint
  • 25m sprint

50m loose

A total of 1900 meters

25m-50m-75m-100m-75m-50m-25m p. 10

  • 25m) Optional
  • 50m) Long cool arm pulls
  • 75m) Back crawl-chest-crawl per 25 m
  • 100m) Breathing every 3rd arm lift

2x (4x25m sprint) per 30 sec

  • 12 ½m sprint + 12 ½m relay
  • 12 ½m loose + 12 ½m sprint
  • 12 ½m loose + 12 ½m sprint
  • 25m sprint

5x(3×50)m – start time 1:00-1:30

  • 50 evenly
  • 25m max + 25m evenly
  • 50m max

50 loose

2×200 even crawl p.20

A total of 1800 meters

200 optional

4x50m technique at 15 sec.

  • Long cool armrests
  • Breathing every 5 arm lifts
  • Long cool armrests
  • Breathing every 5 arm lifts

9x100m progressive 1-3

  • Evenly
  • Hard
  • Max

100 loose

2x (4x25m sprint) per 30 sec

  • 12 ½m sprint + 12 ½m relay
  • 12 ½m loose + 12 ½m sprint
  • 12 ½m loose + 12 ½m sprint
  • 25m sprint

A total of 1600 meters

200 optional

6x50m technique at 15 sec.

  1. Long cool armrests
  2. With pull buoy
  3. Breathing every 5 arm lifts
  4. Crawl legs
  5. With pull buoy
  6. Long cool armrests

400m max (95-100% of max)

50 loose

400m max (95-100% of max)

50 loose

4x50m evenly p. 10

A total of 1600 meters

200 optional

4x50m technique at 15 sec.

  1. 25m shooting exercises + 25m
  2. 25m crawl leg on the left side + 25m crawl leg on the right
  3. Breathing every 5 arm lifts
  4. Long cool armrests

50 loose

4x100m crawl p. 45

  1. Smooth/hard (85% of max pulse)
  2. Max (95% of max heart rate)
  3. Smooth/hard (85% of max pulse)
  4. Max (95% of max heart rate)

50 loose

12x25m sprint start from reversing flag (even 2 and 2 next to each other)

100 loose

A total of 1300 metres

200m optional

4x50m p. 10

  1. 25m crawl + 25m back crawl
  2. 25m back crawl + 25m breaststroke
  3. 25m breast + 25m crawl
  4. 25m crawl + 25m back crawl

16x25m sprint for 30-40 sec

  1. Deep end: Lie on the surface of the water at the flag and start sprinting
  2. Low end: Run from edge to flag and start sprint

50 loose

3x200m crawl p.30 (Progressive 1-3 i.e. faster, faster and faster)

  • Smooth
  • Hard
  • Max

50 loose

A total of 1600 meters

25m-50m-75m-100m-75m-50m-25m p. 10

  1. 25m) Optional
  2. 50m) 25m crawl + 25m back crawl
  3. 75m) Optional
  4. 100m) 50m crawl + 50m back crawl

4x25m p. 15-20

  1. Shutter exercises
  2. 12 ½m dive + 12 ½m loose
  3. Legs without plate 12½m on the right side + 12½m on the left
  4. page
  5. Shutter exercises

9x50m crawl leg 1-3 p.15

  1. 80-82% (smooth)
  2. 82-85% (Hard)
  3. 90-95% (max)

50 loose

5x100m p.20

  1. 25m max + 75m evenly
  2. 50m max + 50m even
  3. 75m max + 25m evenly
  4. 100m max
  5. 100m max

4x25m p.15 (12½m max + 12½m loose)

A total of 1600 meters

25m-50m-75m-100m-75m-50m-25m p. 10

  1. 25m) Optional
  2. 50m) 25m crawl + 25m back crawl
  3. 75m) Optional
  4. 100m) 50m crawl + 50m back crawl

4x25m p. 15-20

  1. Shutter exercises
  2. 12 ½m dive + 12 ½m loose
  3. Legs without plate 12½m on the right side + 12½m on the left
  4. page
  5. Shutter exercises

9x50m crawl leg 1-3 p.15

  1. 80-82% (smooth)
  2. 82-85% (Hard)
  3. 90-95% (max)

50 loose

5x100m p.20

  1. 25m max + 75m evenly
  2. 50m max + 50m even
  3. 75m max + 25m evenly
  4. 100m max
  5. 100m max

4x25m p.15 (12½m max + 12½m loose)

A total of 1600 meters

200m swim

4x25m p. 15-20

  1. Shutter exercises
  2. Optional technique exercise
  3. 12 ½m dive + 12 ½m loose
  4. Legs without plate

4x50m p.10

  1. 12 ½m sprint + 12 ½m free + 12 ½m sprint + 12 ½m free
  2. 25m sprint + 25 relay
  3. 37 ½m sprint + 12 ½m loose
  4. 50m sprint

50 loose

400m max (95-100% of max)

100 loose

400m max (95-100% of max)

100 loose

50 swimming

A total of 1600 meters

3x100m swimming p. 10

  1. Crawl
  2. Back crawl
  3. Crawl-back crawl-chest-crawl

4x25m p. 10

  1. 25m crawler leg with plate – 90% of max

4x50m p.10

  1. 12 ½m sprint + 12 ½m free + 12 ½m sprint + 12 ½m free
  2. 25m sprint + 25 relay
  3. 37 ½m sprint + 12 ½m loose
  4. 50m sprint

50 loose

4x200m p.20-25 (1-2)

  1. 78-82% – moderately hard
  2. 88-90% – really hard

50 swimming

A total of 1500 meters

4x75m swimming p. 10

  • Optional
  • Crawl
  • Back crawl
  • 25m back, 25m breast, 25m crawl

4x50m p. 10

  • 25m crawler leg with plate
  • 25m arms
  • 4x25m p.10 (12 ½m sprint + 12 ½m loose)

50 loose

3x300m p.20

  • 72-75% – even
  • 78-82% – moderately hard
  • 88-90% – really hard
  • 50 swimming

A total of 1600 meters

200m swim (100 crawl, 50 back crawl, 50 breaststroke)

4x25m technique

  • Shutter exercises
  • High elbow in the roof of the arm
  • 12 ½m dive + 12 ½m swim
  • Long cool armrests

8x25m 1-4 p.10

  • 75%
  • 78%
  • 82%
  • 85%

100 loose

8x100m 1-2 p.20

  • 72-75%
  • 88-90%
  • 100 loose

6x50m legs 1-3 p.20 (up to 85%)

100 swim

A total of 1900 meters

200m swim

16x25m leg start time 0:45 (80-85%)

  1. Optional w/plate
  2. Optional w/plate
  3. Legs on the back
  4. Optional u/plate

12x100m crawl 2:00 – 2:30

  1. 80-82%
  2. 83-85%
  3. 87-90%

100 loose

A total of 1900 meters

200m swim

8x25m p. 15-20

  1. Shutter exercises
  2. Optional technique exercise
  3. 12 ½m dive + 12 ½m loose
  4. Legs without plate

4x50m p.10

  1. 12 ½m sprint + 12 ½m free + 12 ½m sprint + 12 ½m free
  2. 25m sprint + 25 relay
  3. 37 ½m sprint + 12 ½m loose
  4. 50m sprint

50 loose

400m max (95-100% of max)

100 loose

400m max (95-100% of max)

100 loose

50 swimming

A total of 1700 meters

200 in optional

8x25m crawl leg with plate - head into the water p.20

8x25m crawl one-arms with pullboy- focus hand in the water p.15

4x25m (25 dive + 25 breaststroke) p.20

4x25m crawl (stretching only to the right side) p.15

4x25m crawl (stretching only to the left side) p.15

2x100m crawl evenly p.30

4x50m evenly p.15

  1. crawl
  2. back or chest
  3. crawl
  4. back or chest

4x25m crawl p.15

  1. evenly
  2. hard pace
  3. evenly
  4. hard pace

100 swim

A total of 1500m

200 in optional

8x25m crawl leg with plate - head into the water p.20

8x25m crawl one-arms with pullboy- focus hand in the water p.15

4x25m (25 dive + 25 breaststroke) p.20

4x25m crawl (stretching only to the right side) p.15

4x25m crawl (stretching only to the left side) p.15

2x100m crawl evenly p.30

4x50m evenly p.15

  1. crawl
  2. back or chest
  3. crawl
  4. back or chest

4x25m crawl p.15

  1. evenly
  2. hard pace
  3. evenly
  4. hard pace

100 swim

A total of 1500m

200 optional warm-up

4×25 m shutter drills p. 10

4×50 m leg with plate (remember toe to toe and make sure to tighten up

the stomach) p. 10

4×75 m compound crawl with a focus on long cool arm pulls p. 15

4×125 m crawl (50 m catch up + 75 m tempo) p. 20

4×50 m crawl 12 ½m sprint + 12 ½m flat (up on land and do 10

push-ups) + 25m sprint

100 swim

A total of 1600m

400 optional heating

4×75 m (25 m shutter exercises + 50 m compound crawl with focus

on long arms) p. 10

3×100 m leg with plate (remember toe to toe and make sure to tighten up

stomach) 50 m steady + 50 m tempo p. 25

4x100m even p. 15

4x150m negative split i.e. faster on second 75m p.20

4x200m 1-4 from steady to race pace p.30

4×25 m crawl 12 ½m sprint + 12 ½m flat p. 20

100 swim

A total of 3000m

3x100m (50 optional + 50 technique – see below)

  1. Waiting crawl
  2. Focus on the hand all the way down past the hip
  3. Pipe opposite bale

4x25m shooting exercises per 10-15 sec.

2x (2x300m progressive 1-2) p.30

  1. round) Hard (82-85% of max pulse)
  2. round) Max (87-90% of max heart rate)

2x (4x25m sprint) per 30 sec

  1. 12 ½m sprint + 12 ½m relay
  2. 12 ½m loose + 12 ½m sprint
  3. 12 ½m loose + 12 ½m sprint
  4. 25m sprint

100m freestyle

A total of 1900 meters

200m optional

4x50m p. 10

  1. 25m crawl + 25m back crawl
  2. 25m back crawl + 25m breaststroke
  3. 25m breast + 25m crawl
  4. 25m crawl + 25m back crawl

3x300m crawl p.30 – Progressive 1-3

  • Smooth
  • Hard
  • Max

4x50m sprint p.20 (85-90% of max heart rate)

100 loose

A total of 1600 m

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