High School Swim Workouts

Miles of Smiles

One of the best high school swim workouts to introduce to the team at the start of the year is the mile swim. Being able to swim a mile without stopping for a breath is quite the feat, and usually takes between four and six weeks for intermediate swimmers. By working up to the mile gradually and practicing three times per week, the swimmer’s lung capacity and ability to absorb oxygen will also increase.

Breath with Ease

Always stick to the high school swim workouts as closely as possible. If the swimmer is feeling extremely out of breath towards the end of the length, they can let their legs drag a bit instead of just giving up mid-length. Since the leg muscles, particularly the quads, are quite large, powering them requires more oxygen than the arm muscles. Also remember to relax the neck when swimming as it makes the whole process much easier.

Training for the Mile Swim

Each weekly regimen of high school swim workouts should be practiced at least three times per week in order to achieve the end goal of the mile swim without resting. For week one, the swimmer swims a total of 700 yards. To begin, they swim 100 yards, and then rest for 12 breaths. Repeat this three times. Next, they swim 50 yards, and then rest for 8 breaths. Repeat this three times. Next, they swim 25 yards, and then rest for 4 breaths. Repeat this three times.

For week two, the total yardage of the swim is increased to 900 yards. First, the swimmer swims 200 yards, and rests for 12 breaths. Next, they swim 100 yards, and then rest for 10 breaths. This is repeated 3 times. Next, they swim 50 yards, and then rest for 6 breaths. This is also repeated 3 times. Finally, they swim 25 yards, and then rest for 4 breaths, which is also repeated 3 times.

For week 3, the total distance swum is increased to 1250 yards. To begin, the swimmer swims 400 yards, resting for 12 breaths afterwards. Next, they swim 100 yards, and then rest for 8 breaths, repeating this 3 times. Next, they swim 50 yards, and then rest for 4 breaths, repeating this 3 times. Finally, they swim 25 yards, and then rest for 4 breaths, repeating this 3 times.

Week 4 begins with a 600 yard swim followed by a 10 breath rest. Next, the swimmer swims 300 yards, and then rests for 8 breaths. This is repeated 3 times. Next, they swim 100 yards, resting for 6 breaths afterwards. This is also repeated 3 times. Finally, they swim 50 yards with a 4 breath rest upon completion, repeated 3 times, for a total of 1500 yards.

For week 5, the total yardage is increased to 1600 yards, which is nearly one mile. To begin the practice sessions, swim for 1000 yards, and then rest for 8 breaths. After, swim 100 yards, resting for 4 breaths after, repeated 3 times. Finally, swim for 50 yards, and then rest for 4 breaths. This is also repeated 3 times.

For the first 2 days of week 6 the full mile is swum with some resting in between. To begin the session, swim 1200 yards and then rest for 6 breaths. Next, they swim 200 yards, and then rest for 4 breaths. Next, they swim 100 yards, rest for 4 breaths, and swim 50 more yards, resting for 4 breaths, repeating twice.

Finally, the third practice session of week 6 is when the high school swim workouts have come to a completion and the swimmers attempt to swim 1650 yards straight without resting for a breath.

Toby Huseman publishes his tried and true swimming workouts and practice plans online, you can access them at the site below:

Swimming Workouts