Workout of the Week: Building Capacity

This week we are going to dial things back a bit and re-focus on building cardio capacity while maintaining a strong focus on technique and form. This week’s workout should be very accessible to beginner and intermediate swimmers with the total distance coming in at 1,400 yards. If this workout is too much or not enough, here are some suggested modifications to consider:

Can’t swim fly?
First, if possible, give it a try. It may not feel (or look) pretty but you have to start some where. A key benefit of doing fly is to get a different feel for the water including the catch and your overall body position. If you still feel like Fly is not for you, replace it with either back or breaststroke.

Can’t swim 200 all at once?
Try swimming as much of the 200 as you can and then do the rest on your back. Overtime, you’ll get there!

Want more?
If you want to add more distance, do the main set twice!


Also, for Apple Watch users, don’t forget to enable Guided Workouts under Labs (found in Settings). This new feature will walk you through the workout – interval by interval – so you don’t have to memorize or print out this workout!


Click on the below button on your mobile device to view this workout in the app.


  • Warmup – Let’s get things warmed-up!
    • 1 x 100 free @ 30s rest
    • 1 x 100 kick @ 30s rest
    • 1 x 50 free @ 15s rest
    • 1 x 50 back @ 15s rest
    • 1 x 50 breast @ 15s rest
    • 1 x 50 fly @ 15s rest (replace with another stroke if needed)


  • Main Set #1 –Let’s work the ladder! Remember, roll to your back if you can’t swim the entire 200 OR repeat this main set twice if you want more of a challenge!
    • 1 x50 free @20s rest
    • 1 x 100 free @20 s rest
    • 1 x 150 free @20 s rest
    • 1 x 200 free @20 s rest
    • 1 x 150 free @20 s rest
    • 1 x 100 free @20 s rest
    • 1 x 50 free @20 s rest


  • Cool Down – Cooldown sets are not jump yardage. Stay focused on form and technique here especially as you fatigue.
    • 4 x 50 free @ 15s rest

Total: 1,400

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