Training

Are you a swim coach or swimmer looking for St. Patrick’s Day swim workouts? Then you’re in luck!

We’re excited to share our top 4 St. Patty’s Day swim workouts tailored for swimmers of all ages, from age group competitors to high school teams, masters swimmers, and even those hitting the pool at the gym during this St. Patrick’s Day!

Whether you’re a seasoned coach or an enthusiastic swimmer, these themed workouts will add a refreshing twist to your routine, keeping it fun and festive. 

As a bonus, grab your FREEBIE: our exclusive PDF featuring 4 St. Patrick’s Day Swim Workouts. Wear your green to the pool deck, and let’s make this St. Patrick’s Day at the pool one to remember!

Green Means Go St. Patrick’s Day Swim Workout 

This Green Means Go swim workout is great for young age group club swimmers under the age of 10, plus mixes in some fun Speedplay work. This set could be adapted for older swimmers as well.

Warm-up:

200 free or 2×100 

100 kick with a kickboard

4×50 25 drill, 25 swim (IM order)

Kick-set:

8×50 kick with kickboard

Red light, yellow light, green light kick

The swim coach yells out a color every 5-20 seconds

Red = stop

Yellow = moderate

Green = all-out fast kick

 *If a swimmer messes up they have to start the 50 over!

Main-set:

A game of colors!

1. Setup: Assign different swimming techniques to specific colors 

For example:

• Red- freestyle 
• Blue- breaststroke
• Green- butterfly
• Yellow- backstroke 
• White- scull 
• Black- kick 
• Purple- sprint 

2. Instructions: Coach yells out the distance and the color (or colors!)- varying from 12.5 yards to 100 yards!
3. Action: Swimmers perform the corresponding technique immediately upon hearing the color called out.
4. Objective: React quickly and accurately to the coach’s calls.
5. Variations: Introduce challenges like quick successions or penalties for incorrect responses.
6. Feedback: Provide feedback on swimmers’ performance to encourage improvement.

Ensure safety and adapt the difficulty to match swimmers’ skill levels.

Warm-down:

200 ez

(total yardage of this workout will vary depending on the distances given in colors!)

Pot of Gold Swim Workout 

This is a fun and interactive swim workout great for swim groups of all ages! Including high school and masters swim teams. 

We recommend that a swim coach has “coins”- poker chips or paper coins work well. Plus, a bowl or bucket for swimmers to pull the “gold” from!

Warm-up:

2×150: 100 free swim, 50 kick

4×100 odd: reverse IM, even: backstroke 

Maint-set:

• Swimmers will reach in and draw out coins from the pot of gold to determine the set. Each ‘coin’ will correspond to a specific distance and stroke.

• Example coins:

1. Gold Coin (100 meters freestyle)
2. Silver Coin (50 meters backstroke)
3. Copper Coin (25 meters breaststroke)
4. Bronze Coin (25 meters butterfly)
5. Rainbow Coin (200 meters choice stroke)

You could also write out sets in place of single distances! Swimmers take turns drawing ‘coins’ from the pot of gold. 

Cool-down:

300 ez

We recommend adding in a game from our list below to this workout! 

(total yardage will vary depending on the distances given and coins drawn)

Luck O’ the Irish St Patrick’s Day Swim Set

This is a great St. Patrick’s Day swim workout for high school swimmers and competitive club swimmers. Feel free to adapt the set to your swimming group’s needs. 

First, have the swimmers pick a number or use the dice roller app to decide their fate. Then, flip a coin to decide if the set will be lucky or unlucky. Assign the coin heads and tails lucky or unlucky before starting. 

You can simplify this set by pre-assigning each number a “lucky” or “unlucky” set beforehand and skip the coin toss. Or you can create two bags of lucky and unlucky sets that are drawn at random.

We prepared 6 “lucky” and “unlucky” swim sets for you below. Each set is 500 yards long. The unlucky sets are more challenging, the lucky sets are more playful and fun!

Warm-up:

200 fr

4 ×50: drill, swim IM order 

Main set:

Unlucky Sets

1. 20×25 odds: uw no breath (for younger swimmers modify), evens: backstroke 

2. 3×150 desc 1-3 worst stroke, 50 ez 

3. 2x 250 IMs swam as 50 fly-50bk-100br-50 fr

4. 5×100 freestyle best average 

5. 10×50 butterfly on a tight interval assigned by the coach 

6. 500 all out with fins 

Lucky sets

1. 5×100 social kick 

2. 4 rounds, IM order: 5×25: kick, scull, drill, perfect tech, build

3. 20×25 odds: from a dive fast breakout, evens: corkscrew bk or double arm bk drill

4. 10×50 partner pull- partner up and hang on to your partner’s ankles while they pull, alternate roles each 50

5. 4×50 kickboard surfing (stand or sit on kickboard w scull), 4×50 balance cup or google on head while swimming backstroke, 2×50 free first 5 strokes with eyes closed 

6. Green shirt relay! 

Cool down:

200 ez 

(if each set is complete as 500 yards and all luck and unlucky workouts are swum this St. Patrick’s Day swim workout is ~6600 yards)

Four-Leaf Clover Swim Set 

This workout makes for a fun swim session for swimmers 12 and up! It’s also a great workout for triathletes in training.

The prep set includes focusing on feeling using potatoes. 😉 You can have your swimmers use potatoes, tennis balls, or closed fists. This is a great way for swimmers,  including recreational swimmers, to become more aware of their stroke efficiency. 

We also recommend writing out this set to highlight the play on four-leaf clovers as pictured below. 

Warm-up:

200 free 

100 rev IM

2×100: 25 scull, 25 kick 

Pre-set: 

4×100 freestyle

25: thumb down

25: give the okay sign

25: shaka

25: fist 

(see image below for guidance)

4 rounds:

2x 50 swim with potatoes (option to use fists if not potatoes or tennis balls!)

1×50 build to fast free (no potatoes)

Main-set:

Breath control: 4×25: 3 breaths, 2 breaths, 1 breath, no breath by 25

Distance Per Stroke: 4×50 GOLF (add time + stroke count, try to get the lowest number possible)

Speed play: 4×75 1) 25 fast, 50 ez 2) 25 ez, 25 fast, 25 ez 3) 50 ez, 25 fast 4) 4 fast cycles throughout each 25 (swimmers choice) 

Descend: 4×100 descend 1-4, aim to go 2-5 seconds faster on each 100

(repeat as many times as desired! Options to do one round of each stroke or an IM round) 

Cool-down:

300 ez

(total: 2500 yards)

Game Ideas For St Patty’s Day Swim Practice

This a great to include as part of swim lessons too! 

1. Shamrock Relay Race: Divide swimmers into teams and have them race across the pool while balancing foam “shamrocks” on their heads or between their knees. Can use kickboards, noodles, or pull buoys for this. The first team to successfully transport all their shamrocks wins.
2. Leprechaun Tag: Designate one swimmer as the leprechaun and have them try to tag the other swimmers. Once tagged, swimmers must freeze in place like statues. To unfreeze, another swimmer must swim under their arms, freeing them from the leprechaun’s spell.
3. Pot of Gold Dive: Scatter gold-colored or plastic coins at the bottom of the pool. Swimmers dive down to collect as many “gold coins” as possible within a set time limit. The swimmer with the most coins at the end wins a prize.
4. Rainbow Relay: Set up stations with different colored kickboards or pool noodles representing the colors of the rainbow. Swimmers must race to collect each color in order and bring them back to their team’s starting point. The first team to assemble a complete rainbow wins.
5. Green Light, Red Light: Similar to the classic game, swimmers must swim forward when the coach says “Green light” and freeze when the coach says “Red light.” Add a St. Patrick’s Day twist by using phrases like “Find the clover” (swimmers search for a foam clover before freezing) or “Chase the rainbow” (swimmers race to a designated spot).
6. Green shirt relay: Swimmers race in teams wearing green shirts, passing a ‘green shirt baton’ to complete designated distances. This relay promotes teamwork and adds a fun twist!

Tips To Make St Patrick’s Day Swim Workout Fun and Festive 

• Play music, check out this St Patrick’s Day Mix on Spotify.
• Dress in green! Bonus points for leprechaun hats and red beards
• End practice with a festive swim game
• Let your swimmers pick their lane for practice 
• Trade in the pint of Guinness for post-practice root beer! 😉
• Have green apple Gatorade on deck
• Bring shamrock-shaped or green desserts to the pool, swimmers also love chocolate coins

Happy St. Patrick’s Day!

As we gear up to celebrate St. Patrick’s Day, let’s inject some holiday spirit into our swim training! 

Whether you’re about pushing limits or prefer a laid-back approach, these themed workouts offer something for everyone. Remember, keeping things fun is key to staying motivated during cold winter months. 

Adapt these workouts to fit your style, have fun, and celebrate St. Patrick’s Day at the pool! 

Let us know what you think of the workouts in the comments. Check out the blog for our swim workout generator, HIIT swim workouts, and the best stretches for swimmers!

Other posts you may like: 

• What to Eat After Swimming To Refuel and Recover
• Valentine’s Day Swim Workouts 
• What To Eat Before Swim Practice
• Halloween Swim Workouts 

Are you looking for the best stretches for swimmers? Prevent injury and improve recovery with these 20 stretches for swimmers brought to you by a Physical Therapist!

In this blog post, we are teaming up with Dr. Adrienne Kawabata, a Physical Therapist who has helped hundreds of swimmers prevent and recover from nagging pains and swimming injuries! 

Dr. Adrienne shares her favorite stretches for swimmers to reduce pain, improve mobility, and aim for first place.

Keep reading for stretches to try with and without equipment, including a foam roller.

Check out the example videos of each stretch as well as some of the benefits of each movement below. Plus, why stretching is important, how much to stretch, and when to stretch!

Grab our [20 Best Stretches For Swimmers Guide] to have these warm-up and injury prevention tips delivered directly to your inbox to share with your swim club. 

Disclaimer: This post was written and reviewed by Katie Schimmelpfenning, USA Swim Coach and Registered Dietitian, and Adrienne Kawabata, Doctor of Physical Therapy. This is for informational purposes only and should not be construed as training advice. Consult a doctor before beginning any new exercise program.

Why should swimmers stretch?

Competitive swimmers should stretch to remain mobile and flexible. Plus it can help avoid the all too common hunched over swimmer posture. 

Here are the top 5 reasons swimmers should stretch:

1. Injury prevention
2. Improved range of motion
3. Reduced muscle soreness 
4. Supports joint health
5. Enhanced athletic performance and recovery 

Where are swimmers most tight?

Although swimming is a low-impact sport, the repetitive nature can lead to muscle imbalances (both in strength and mobility) and overuse injuries that could lead to shoulder pain.

According to Dr. Adrienne, most swimmers she works with have tight hip flexors and lats.

Tight lats can lead to impingement of the bicep tendon and rotator cuff due to the restricted overhead movement. 

Tight hip flexors can create more drag in the water if your hips aren’t able to extend fully during the kick. Loosen these two muscles up and get faster with minimal effort!

When should swimmers stretch?

Stretching helps to reduce the risk of injury and helps with mobility! Make sure you are staying loose enough to hold tight streamlines in the water. 

Even 5 minutes before and 5 minutes after practice can help improve your swimming performance! 

How much should swimmers stretch? 

According to Dr. Adrienne, most swimmers should stretch at least 10 minutes per day! 

Types of stretches

There are two different types of stretches statics and dynamic. 

Here are the differences between static and dynamic stretches: 

• Static stretching: A type of stretch that is held anywhere between 10-60 seconds that helps to relax muscles and improve flexibility. Static stretches are great for after practice. 
• Dynamic stretching: These stretches make for a great warm-up. Dynamic stretches involve moving through your range of motion and help to get blood flowing. These stretches are great for mobility. 

Best stretches for swimmers with no equipment 

The stretches below can be done on the pool deck or at home before bed. It’s a good idea to implement these swimming stretches into your daily routine for more mobility work!

1. Child’s Pose

This stretch is ideal for swimmers because it can help improve poor posture while stretching the lower back, lats, and hips. Child’s pose can be a great calming stretch before bed. You can also try child’s pose stretch with a foam roller as shown in the video below.

2. Thread The Needle

A full-body stretch that moves the thoracic spine and releases tension between the shoulder blades. Thread the needle stretch is a great mobility stretch for your spine and recovery phase of freestyle.

3. World’s Greatest Stretch 

The name of this dynamic stretch gives a sneak peek into how great you will feel afterward! This is another great stretch for tight hips that warms up the entire body. 

4. Hamstring Scoop Stretch 

Lots of kicking can lead to tight hamstrings which could cause lower back pain. Loosen those tight muscles by trying this hamstring stretch. 

5. Standing Side Stretch

Try this stretch in a streamlined standing position for an extra challenge! This is a great stretch for the obliques and side body. Try to hold it for 2-5 seconds as you breathe into the sides of your ribs. 

6. Pigeon Pose

This is a great stretch for hip mobility! Pigeon pose can be a relaxing way for swimmers to stretch their glutes, hamstrings, and lower back muscles. Try holding this stretch for 20-30 seconds on each side. 

7. Half-Kneeling Hip Flexor Stretch

Looking for a great way to warm up the hip flexors before swimming? Try the half-kneeling hip flexor stretch to improve pelvis mobility.

8. Wall Overhead Stretch

The wall overhead stretch is an excellent way to improve posture and overhead range of motion. You may have heard this called a “wall press.”

9. Open Book

Loosen up your chest, shoulders, and back with one of our favorite dynamic stretches for swimmers! This is one of the best shoulder stretches for improved mobility. 

10. Scorpion

This is one of the most effective stretches for improving posture. Scorpion is a great stretch for swimmers to loosen tight hip muscles and relieve lower back pain. 

11. Downward Dog 

One of the best stretches you can do for your whole body is the downward dog stretch! It helps with blood flow and stretching key areas of the body. For a deeper stretch aim to get your ankles towards the floor as you press your hands into the ground.

12. Scap Push-Up in Downward Dog 

A dynamic stretch that will improve your overhead mobility and work multiple muscle groups including your chest, back, arms, and shoulders!

Stretches for swimmers with Equipment

*Note, this section includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Dr. Adreinne recommends having mini exercise bands and a lacrosse ball on hand to try these stretches with equipment. 

1. Kneeling Lat Stretch 

This stretch can be done against a chair or the bleachers on a pool deck before or after a swim workout. Stretching the lats can offload stress to the shoulder joint.

2. Posterior Shoulder Capsule Massage 

If you don’t have a lacrosse ball a tennis ball will work too. This can also be done by leaning up against a wall. Make sure to line up the ball at shoulder height.

3. Door Frame Pec Stretch 

Find a pillar or door frame to try this stretch. This will help open the front of your chest. Door frame pec stretch is a great stretch to relieve tight shoulders. 

4. Banded Lat Stretch 

A great stretch for lat muscles that helps increase your shoulder’s ranges of motion, especially getting that overhead reach for the catch position! 

Best stretches for swimmers with a foam roller

We recommend the trigger point massage roller or this longer foam roller which is more versatile. Foam rollers are great for massaging through those tighter and overused muscles when swimming. It’s like WD40 for your muscles. 

Don’t need to spend a lot of time doing it but a little goes a long way!

1. Thoracic Extension

Swimmers, if you try any foam roller stretches, let it be this one! Thoracic extension over a foam roller stretch feels incredible on the upper back. 

2. Pec Stretch 

Swimmers’ pectoral muscles can get very tight and fatigued, especially with higher training volumes. Try this stretch to release tight internal rotators. 

3. Hip Adductor

You don’t need much pressure to feel this stretch! Rolling your hip abductors can help prevent pain in the hips and knees and can be a particularly helpful stretch for breaststrokers.

4. Figure 4 Stretch With Foam Roll 

For this stretch, start with bent knees then take the right foot to cross over the left knee as you roll out that right glute! 

The Bottom Line: Stretch Everyday

Now that you have this guide to the best 20 stretches for swimmers, Physical Therapist, Dr. Adrienne Kawababta recommends taking the extra time to stretch just 10 minutes per day!

Start your stretching routine today! Aim for 3-5 stretches each day that target your tighter areas, which for swimmers, tend to be lats, hamstrings, upper back, and hips. 

Dedicate even just 5 minutes before practice to do dynamic stretches and 5 minutes after practice to perform static stretches to become a better swimmer.

As a swim coach, Katie witnesses many strong swimmers who could be even faster with increased mobility and flexibility. Get the most out of your hard efforts by stretching before and after your next swim

We hope you enjoy the benefits of increased mobility, quicker recovery, and faster swimming by using these top stretches for swimmers!

Bonus: Where to Start

Get started with the [5 Best Stretches To Improve Streamline]! Click to have these tips delivered right to your inbox! Plus try Dr. Adrienne’s shoulder mobility assessment for swimmers to see what you may need to work on.

Then, follow Physical Therapist Dr. Adrienne on Instagram @adrienne_themovementdoc for more helpful tips to improve your strength and mobility.

Are you a swim coach or swimmer looking for a fun Valentine’s Day swim workout to celebrate your love for the sport? 

Check out our Valentine’s Day workouts to get your swimmers or yourself amped up to spend this day of love at the pool.

Below are 6 of the best festive Valentine’s Day swim workouts- great for club swimmers, masters swimmers, and high school swimmers! Plus, check out our Valentine’s Day-themed swim games and tips for making the workout more fun!

Grab the FREEBIE PDF WITH OUR 6 VALENTINE’S DAY SWIM WORKOUTS HERE we also included our 12 silly swimming-themed Valentine cards. This is a great way to boost your swim practice attendance. 

The “Heartest” Workout For The Beginner

This is a good workout for masters and age group swimmers under 12 years old. However, this set can be adapted to be more challenging for more advanced swimmers.

It is best to have this Valentine’s Day swim workout printed out or written on a whiteboard as the heart shape is what makes it festive! 

Do this set from left to right. Start with line one and work down to line 6. 

Warm-up (line 1)

200 fr

4×75 (kick/dr/swim) rev IM order, #1 fr-#4fly

Line 2:

4×100 pull

4×100 IM

4×100 fr build

Line 3: 

4×75 fast/ez/fast by 25, fast is worst stroke, ez free

4×75 breathe 3,5,7 by 25

Line 4:

3×50 25 fly/25 bk (work transition turns)

3×50 25 bk/25 br (work transition turns)

Line 5: 

8×25 kick desc 1-4

8×25 from the middle of the pool, work turns

Line 6:

100 IM all out

Recommend adding 200-400 for easy cool down at the end.

(Total yardage: Main set 3100, 3300-3500 depending on cooldown length)

Valentine’s Day Card Set 

This is a great workout Valentine’s Day swim workout for a high school or club swim coach who has time to plan a creative workout. With our help, we will make the planning quicker!  

For this workout, we recommend using either heart cut-outs, heart-shaped sticky notes, Valentine’s Day packs or cards, or printing our silly Valentine’s Day Cards!

Have your swimmers pick the sets out of a hat or a bucket to decide which they will do first. You can do all 12 sets or end it early. Below are 5 fun sets and 6 difficult sets to choose from; feel free to adjust to your swimmer’s needs.

Warm-up:

100 free

100 bk

100 kick

100 free

100 rev IM

100 scull 

Fun sets:

• 8×25 (3-5 strokes with eyes closed focus on feel, focus on taking fewer strokes)
• 300 social kick 
• 6×50’s backstroke (1-4 goggles on head balancing working on good head position, 5-6 goggles on and swim without making a splash)
• Coaches relay choice (recommendation: scull relay, kick relay, corkscrew relay) 
• 8×25 underwater swimming IM order (swimming completely underwater)’
• 6×50 kickboard pull (kickboard vertical or horizontal like a pull buoy)  focus on good rotation 

Difficult sets: 

• 8×25 fly fast with fins
• 4×100 IM descend 1-4
• 4×200 free (odd: fast, ev: smooth make interval)
• 4×75 build each (worst stroke)
• 4×150 fast-ez-fast (coaches choice stroke for fast)
• 500 negative split 

Warm Down:

200 ez

(~5000 yards set if all sets are complete, may vary depending on relay length)

Perfect Partner Set 

This is perfect for a set of gym swimmers or a practice with an even number of swimmers in the group. I will be dragging my partner to the pool on Valentine’s Day to swim this one with me!

Check out this Valentine’s Day swim workout packed with fun partner drills and sets below. We recommend splitting the lane if you have the space for this fun partner set. 

Warm-up:

200 free

100 kick

100 IM 

Drills:

6×50 handclap drill with your partner (clap hands-on recovery of freestyle stroke when hands are out of water

4×100 partner pulls(first 50 one person pulls, other swimmers kicks- hang on the the swimmers ankles)

8×25 partner sculling with a pull buoy (one swimmer going forward, one swimmer going backward) try to stay in synch 

4×50 grab a hold of partner’s hand Odds: partner backstroke, evens: partner free 

Main set: 

Match up with a swimmer who is similar speed if possible. Send one swimmer to the opposite end of the 25-yard or 25-meter pool. 

The goal of this set is to get your hand to the wall first! Go fast; these are all free!

4×25 fast free:10 rest 

3×50 free : 15 rest 

2x 75 free : 20 rest 

1×100 free all out!

50 easy (for the partner on the far side 75 ez to end up on the same side )

8×25 partner IM’s 

• One partner does the arms and the other partner does the legs of the stroke, hang on to our partner’s ankles, have partner 1 do 25’s 1-4 as arms, then switch 

Cool down:

300 ez 

(Total set 2550 yards)

The Ultimate Valentine’s Day Swim Workout 

This festive Valentine’s day workout can be used and adapted for swimmers of all ages. We recommend having this set printed out on paper or whiteboard to capitalize on the acrostic. 

This workout mixes in dryland between swim sets. 

Warm-up:

500 SKIPS: 100 sw, 100 kick, 100 IM, 100 pull, 100 swim

Main set:

Variable: 8×50 (1. fast/ez, 2. ez/vast, 3. All ez, 4. All fast x2)

Alternate arms: 4×75: 25 R arm, 25 L arm, 25 reg free

Legs up: 4×50, 25: swim with R leg out, 25 swim with L leg out of water 

Empty the lungs 8×25 limits breaths to 3,2,1,0 (adjust as needed)

No kick  6×100 pull des 1-3, 4-6

Torpedo kick: 8×25 fast kick with arms at your side rotating your body 

IM’s fast: 4×75: odds: fly-bk-br, even: bk-br-fr 

No splash: 4×50 easy free, perfect swimming try not to make a splash

Easy 200 double-arm backstroke drill

Scull 8×25 odd: boat scull, evens: free scull

Descend 4×100 free 1-4

A little break (1 min)

You go for it! 100 ALL OUT 

Cool down:

200 ez 

(Total yardage: 4100)

Swim Workout To Get the “Heart” Rate Up 

Valentine’s Day is the perfect opportunity to get your heart rate up! This set is a great sprint set to help swimmers to get their hearts up. This is a more high-intensity swim workout. 

Warm-up:

200 free

4×50 kick 

8×50 variable: 1. fast/ez, 2. ez/fast, 3. All ez, 4. All fast

Drills:

4×25 slow arms, fast kick

50 ez

4×25 head-up freestyle, fast kick

50 ez

4×25 straight arm fast

50 ez

Main set:

4 rounds 

4x 50 fast free 

100 ez @ 2:00

Drop the interval by 5 seconds each round for example:

Round 1: 1:00/:55:/:50

Round 2: :55/:50/:45

Round 3: :50/:45/:40

Round 4: :45/:40/:35

Cool down:

300 free easy 

(2850 yard set) 

Coach Loves Me, Coach Loves Me Not Swim Set

This set is taken and adapted from one of my previous swim coaches! We recommend this set for 12 and under swimmers. Young swimmers tend to love this set. This swimming set is best for a coach who has time to make a paper flower.

If you do not have time to make a flower try adding all of the sets to the hat or bag and have each swimmer draw a set. Or number each petal and roll the dice to decide!

On the back of each petal, you will write a swimming set and give each swimmer a turn “plucking a petal” to choose the set.

Below are 14 sets we recommend adding to the back of the petals!

We recommend starting the set off with at least a 200 warm-up then finishing with a 200 cool-down. 

For coach loves me sets (easy, fun swimming sets):

• 200 social kick 
• 4x 25 doggy paddle
• 4x 25 surf scull (sit on your kickboard)
• 100 choice
• 4x 25 backwards freestyle 
• 4×25 butterfly pull with breaststroke kick 
• 4x 25 backstroke corkscrew drill

For coach loves me not (more difficult sets):

• 4x 25 sprint butterfly
• 4x 25 breath every 7
• 4×50 free with 4 underwater dolphin kicks off each wall
• 4×50 sprint backstroke 
• 200 IM all out 
• 4×100 freestyle descend 1-4
• 100 fast breaststroke 

(with a 200 warm-up and 200 cool-down total set is 2600 yards)

Feel free to adjust this set to meet your swimmer’s needs!

Swim practice game ideas for Valentine’s Day

• Heart Relay Race: In this relay race, each team member swims while carrying a heart-shaped buoy, and they face challenges such as spinning around before passing the buoy to the next swimmer. This adds an element of fun and difficulty to the competition.
• Love Letter Relay: Swimmers participate in a relay where segments of a Valentine’s Day love letter are scattered around the pool. Each team member retrieves a piece during their lap, and the first team to gather and assemble all the pieces and then read the letter aloud wins the relay.
  • Here is a love letter example:
  • Piece 1: “My Dearest Valentine,”
  • Piece 2: “In the pool of love, you are my anchor,”
  • Piece 3: “Your strokes ripple through my heart,”
  • Piece 4: “With every lap, my affection deepens.”
  • Piece 5: “Your presence makes every stroke smoother,”
  • Piece 6: “In your laughter, I find my rhythm,”
  • Piece 7: “Together, we navigate the currents of life,”
  • Piece 8: “You are the buoy that keeps me afloat.”
  • Piece 9: “With you, every lap is an adventure,”
  • Piece 10: “Our love is an endless ocean,”
  • Piece 11: “May our hearts synchronize forever.”
  • Piece 12: “Yours always, [Name]”

• Cupid’s Heart Hunt: Swimmers dive into the pool and collect scattered heart-shaped objects within a designated timeframe. Pro tip, coaches count how many objects you throw into the pool.) The swimmer who retrieves the most hearts wins a Valentine’s Day-themed prize. 
• Valentine’s swim bingo: In this game, swimmers are given bingo cards with swimming-related activities or achievements. Swimmers mark off squares on their cards as they complete tasks during practice. The first swimmer to achieve bingo, either horizontally, vertically, or diagonally, wins the game and a Valentine’s Day treat.

Tips For Making the Valentine’s Day Workout More Fun 

• Play music, check out this Valentine’s Day Playlist on Spotify
• Challenge swimmers to wear pink and red swimsuits 
• Have swimmers make and bring valentines cards to exchange 
• Swim coaches, wear pink and red! Don’t forget the heart socks and heart-shaped sunglasses.
• Let your swimmers pick their lane for practice 
• End practice with a festive game
• Fill plastic water bottles with pink and red glow sticks and fill them with water. Then let the water bottles sink to the bottom of the pool to add “lights” to your practice
• Bring a festive treat to the pool, you can’t go wrong with Sweethearts candies!

Happy Valentine’s Day 

We hope these Valentine’s Day swim workouts and games help you enjoy your holiday practice. 

After all, to become a better swimmer you have to be consistent!

And hopefully, our swimming Valentine’s Day cards bring a smile to your face or at least one laugh!
For more festive workouts check out our Christmas Swim Workouts and Halloween Swim Sets. If you’re looking for a non-festive workout check out our HIIT Swim Workouts and swim workout generator.

Are you a swim coach or swimmer looking for a fun Christmas swim workout? Then keep reading!

We are sharing our top 6 festive swim workouts that can be easily tailored to age group swimmers, high school swim teams, masters swimmers, and even the gym swimmer this Christmas break!

Plus we share our Christmas-themed game ideas and tips for boosting morale this winter training. Because let’s face it, for many of us winter is cold and dark which can make it more difficult to show up to the pool.

Make your Christmas swim training fun and boost your practice attendance with our festive but challenging swim workouts. Plus grab our FREEBIE 6 CHRISTMAS SWIM WORKOUTS PDF. 

Disclaimer: This post was written and reviewed by Katie Schimmelpfenning, USA Swim Coach and Registered Dietitian. This is for informational purposes only and should not be construed as training advice. Consult a doctor before beginning any new exercise program.

12 days of Christmas workout 

This is a fun workout that repeats like The Twelve Days of Christmas Carol! Below we share a a shorter variation of the workout keep reading for a longer, more challenging 12 sets of Christmas workout.

While I would love to take credit for coming up with these workouts, my old club swimming coaches gave me these 12 days of Christmas workouts. Since I have both swum and led these workouts I can confidently highly recommend both Christmas swim workouts!

For both sets swim like the song. Start with the first day then 2,1 and the next 3,2,1 and continue down repeating! We recommend adding a minimum of 200 warm up and cool down to either set. 

1st Day 1 x 100 @ 1:20/1:30

2nd Day 2 x 50 streamline kick @ :50/1:00 …then #1

3rd Day 4 x 25 drill @ :30/:40 then do #2…#1

4th Day 1×50 free @ :35/:40…#3…#2…#1

5th Day :30 seconds REST… #4… #3… #2… #1

6th Day 1 x 100 IM @ 1:30/1:40… #5,#4,#3,#2,#1

7th Day 4 x 25 Descend @:30/:35… #6,#5,#4,#3,#2,#1

8th Day 2×25 Fast @ :25/30… #7,#6,#5,#4,#3,#2,#1

9th Day 1×50 Breast @ :50/:55 …#8,#7,#6,#5,#4,#3,#2,#1

10th Day 1×50 Back @ :45/50…#9,#8,#7,#6,#5,#4,#3,#2,#1

11th Day 2 x 25 Fly @:35/40…. #10,#9,#8,#7,#6,#5,#4,#3,#2,#1

12th Day 1 x 50 all out on 1:00… #11,#10,#9,#8,#7,#6,#5,#4,#3,#2,#1

(total yardage 5800 yards if 200 warm up and cool down added 6200 yds)

More challenging 12 days of Christmas workout 

This next set requires a good chunk of pool time. If all 25’s are on a :30 interval this set will take 3 hours and 2 minutes.

On the first day of Christmas: 1×25 underwater

On the second day of Christmas: 2x 25 scull…then do #1

On the third day of Christmas: 3×25 IM’s… then do #2, #1

On the fourth day of Christmas: 4×25 fly…#3, #2, #1

On the fifth day of Christmas: 5×25 back…#4, #3, #2, #1

On the sixth day of Christmas: 6×25 breast…#5, #4, #3, #2, #1

On the seventh day of Christmas: 7×25 back…#6, #5, #4, #3, #2, #1

On the eighth day of Christmas: 8×25 streamline kick…#7, #6, #5, #4, #3, #2, #1

On the ninth day of Christmas: 9×25 free des (1-3, 4-6, 6-9)…#8, #7, #6, #5, #4, #3, #2, #1

On the tenth day of Christmas: 10×25 free pull…#9, #8, #7, #6, #5, #4, #3, #2, #1

On the eleventh day of Christmas: 11×25 br by 25 4,3,2,1,0 x 2- last one choice be…#10, #9, #8, #7, #6, #5, #4, #3, #2, #1

On the twelfth day of Christmas: 12×25 IM order… #11, #10, #9, #8, #7, #6, #5, #4, #3, #2, #1

(total yardage 9100)

Christmas tree swim practice

The Christmas tree swim workout is a classic. This is a great workout for anyone, especially youth and masters swimmers. Feel free to adjust the yardage of the tree to meet your swimmer’s needs. 

We highly recommend writing this setting on a whiteboard or using our printout to give to swimmers! The shape of the set is what makes it feel most festive. 

For this set start at the bottom and work down.

For all of the 100’s: alternate DPS free and IM build @1:30/1:40/1:50 or :10 rest

For all the 75’s: pull free (with pull buoy) Br: 3,5,7 or 5,7,9 by 25 @1:20/1:30 or :10 rest

For all the 50’s: choice stroke, non-free best average @ 1:00 or :10 rest

For all the 25’s: alternate fast breakout and fast finish @ :30/:40 or :10 rest 

 (Total yardage for this set is 3350 yards)

If you complete this set on a faster interval it can be modified to be an hour-long swim workout. Feel free to adjust to a comfortable interval.

Naughty or Nice Holiday Workout

This can be a really fun workout for age groups swimmers and high school swimmers. 

First, have the swimmers pick a number or use the dice roller app to decide their fate. Then, flip a coin to decide if the set will be naughty or nice. Assign the coin heads and tails naughty or nice before beginning the set.

You can simplify this set by pre-assigning each number a “naughty” or “nice” set beforehand and skip the coin toss. Or you can create two bags of naughty and nice sets that are drawn at random.

We prepared 6 “naughty” and “nice” swim sets for you below. Each set is 500 yards long. The naughty sets are more challenging, the nice sets are more playful and fun!

Feel free to adapt the set to your swimming group’s needs.

Warm-up:

200 fr

8×50: drill, swim IM order 

Main set:

Naughty Sets

1. 20×25 odds: uw no breath (for younger swimmers modify), evens: backstroke 

2. 3×150 desc 1-3 worst stroke, 50 ez 

3. 2x 250 IMs swam as 50 fly-50bk-100br-50 fr

4. 5×100 freestyle best average 

5. 10×50 butterfly on a tight interval assigned by the coach 

6. 500 all out with fins 

Nice Sets

1. 5×100 social kick 

2. 4 rounds, IM order: 5×25: kick, scull, drill, perfect tech, build

3. 20×25 odds: from a dive fast breakout, evens: corkscrew bk or double arm bk drill

4. 10×50 Santa sleigh pull- partner up and hang on to your partner’s ankles while they pull, alternate roles each 50

5. 4×50 kickboard surfing (stand or sit on kickboard w scull), 4×50 balance cup or google on head while swimming backstroke, 2×50 free first 5 strokes with eyes closed 

6. 2. Catch-up Relay: split into two teams (make it as even as possible) and send one team to the opposite end. The race ends when one team catches the other! Option to give the winning team candy canes. 😉

7. OPTION TO ADD: Get out swim (if several swimmers hit a goal time practice finishes early!)

Cool down:

200 ez 

(if each set is complete as 500 yards and all naughty and nice workouts are swum this Christmas swim workout is ~6800 yards)

IM dreaming of a white Christmas 

This is a great workout to mix in more IM work during winter training. We recommend spicing up the fun factor by finishing up the practice with one of our fun Christmas swim practice games listed below!

This is a great workout for older club swimmers, high school swimmers, college swimmers, or gym swimmers looking to level up their IM. 

Warm-up:

400 I00fr/100bk/100fr/100 rev IM

8×50 25 drill/25 swim rev IM order

4×100 IM kick, no board 

Main-set:

8×25 fly smooth @:40/50

1×200 IM build @ 4:00

100 free smooth @ 2:00

4×50 back negative split @ 1:00

1×200 IM build @ 4:00

100 free smooth @ 2:00

2×100 breast neg split @ 2:00

1×200 IM build @ 4:00

100 free smooth @ 2:00

1×200 neg split @ 3:00

1×200 IM build @ 4:00

100 free smooth @ 2:00

Option to add a fun holiday game here!

Warm-down:

4×100 fr ez

(4000 yard workout)

The big bad Grinch swim set 

When in doubt, nothing like the big bad 100×100’s set to instill confidence in swimmers and show them they indeed CAN complete a 10,000-yard swim set. This can be a fun way to boost endurance and mental resilience on Christmas Eve!

The 100×100’s is a great set for older club swimmers, high school swimmers, and masters swimmers. We do not recommend this high level of yardage to swimmers <15 due to the increased risk of injury from overtraining with improper technique. 

Here is an idea for running the most wonderful swim of the year: the 100×100’s swim set! This also makes for a great Happy New Year workout idea. Feel free to adapt it for you or your swimmer’s needs. 

Warm-up:

10×100 choice @ 2:00-2::30

Main-Set:

10×100 free descend 

2@ 1:50

2@ 1:45

2@ 1:40

2@ 1:35

2@ 1:30

10×100 IM @1:45-2:00

Odd: rev IM smooth

Even: IM build

Focus on turns with a fast kick

10×100 best stroke @1:45-2:00

Focus: middle 50 FAST

10×100 worst stroke, non-free @1:45-2:00

Odd: free- stroke by 25, focus on finish 

Even: perfect underwater and fast breakouts 

10×100 drop descend

2@ 1:40

2@ 1:30

2@ 1:20

2@ 1:10

2@ 1:00

3 rounds 

4×100 @ 1:45, 1:40, 1:35, 1:30

3×100 @ 1:30, 1:20, 1:10

2×100 @ 1:20 (for both)

1×100 @ 1:10

Cool down 

10×100 @ 2:00 ez or br every 3,5,7,9 by 25

(10,000-yard practice)

You can also serve up this set as 100×100’s straight through holding the fastest interval possible or a simple 1:30 interval. On a 1:30 interval, this is a 2-and-a-half-hour long swim set. Adjust as needed! 

Swim practice game ideas for Christmas

• Santas and Grinches: a play on sharks and minnows, but grinches instead of sharks! 
• Jingle bell relays: several renditions to this- you can tell the swimmer they have to get the jingle bell across the pool without touching it, or swim with the jingle bell in hand as drag but get it on deck without using their hands. This is a great relay for young club swimmers!
• Jingle bell dive: have the swimmers dive for jingle bells at the bottom of the pool. 
• Sleigh launches: working on who can dive the furthest! If you have a pool noodle available it can be great to keep out far to help swimmers try to dive over the noodle. 
• Santa hat/elf shoe relays: You can use Santa hats and socks as elf shoes that swimmers have to exchange with their partners before they can go.
• Santa sleigh pull: if you have an even number of pairs, have swimmers pair up and alternate pattern pulling by hanging on to ankles. 

Tips to make the holiday practice more fun 

• Play music, check out this Family Christmas Party mix on Spotify
• Swim coaches, pull out your ugly Christmas sweaters and Santa hats for the pool deck
• Let your swimmers pick their lane for practice 
• End practice with a festive game
• Fill plastic water bottles with glow sticks and fill them with water. Then let the water bottles sink to the bottom of the pool to add “Christmas lights” to your practice
• Take a time-lapse of the workout 
• Create a holiday goal tree at the beginning of Christmas training, and have each swimmer hang a paper ornament with SMART goals for winter training on it.
• Bring a festive and tasty treat to the pool such as mini candy canes! 

Happy Holidays!

Some coaches choose to challenge their swimmers extra when they know they are off from school for 2-3 weeks for winter break. Some swim coaches choose not to. 

Whatever your coaching style or personal training preference may be, feel free to adapt these Christmas workouts to meet your holiday training needs!

Most importantly, make the holiday season and winter break fun! Winter training can be a blast. A happy swimmer is a fast swimmer. Don’t forget to grab our 6 Christmas Swim Workouts printout here! Merry Christmas. 🙂

Let us know your thoughts on our Christmas workouts in the comments below. For more inspiration check out our Swim Workout Generator, HIIT Swim Workouts, and other training tips on the blog.

Are you a swim coach looking for a Halloween swim workout? Or a swimmer trying to find a fun but festive swim set? 

Then look no further! 

We are sharing our 5 favorite Halloween-themed swim workouts that will ensure swimmers will have a blast at practice before heading out to trick-or-treat. 

Keep reading for a list of sets to inspire Halloween swim sets for club swimmers, high school swimmers, masters swimmers, or gym swimmers. Gain inspiration from our Halloween practice game ideas plus get our FREEBIE PDF WITH OUR 5 HALLOWEEN SWIM WORKOUTS. 

We also share tips for coaches to boost holiday attendance by making the Halloween practice more fun for everyone!

Disclaimer: This post was written and reviewed by Katie Schimmelpfenning, USA Swim Coach and Registered Dietitian. This is for informational purposes only and should not be construed as training advice. Consult a doctor before beginning any new exercise program.

Halloween-themed swim workout for the beginner

This set is great for beginner swimmers less than 12 years of age; however, this set could be modified to meet the needs of most swimmers.

If you are a coach, bring a coin (quarter, penny, dime any kind will work.) Have a whiteboard or piece of paper set up on the pool deck to use the set below. Bring apples or have the swimmers use their goggles for the backstroke drill below. 

Warm-up:

200 free

100: 25 scull, 25 kick 

Drills:

4x 50 backstroke drill: 3/3/3 (R arm, L arm, together)

4x 50 3 backstroke strokes, 3 freestyle strokes (focus on rotation)

6x 25 “horror swims”- eyes closed the first 3-5 strokes focus on feel

Odds: free, Evens: bk

6 x 25 “apple head” drill- balance an apple on your head (option to use googles if no apples)

Odd: swim backstroke, even: backstroke rotation kick arms at side focus on rotating shoulders

(KEEP YOUR HEAD STILL)

4×25 underwater worms (streamline uw kick, can adjust the number of breaths allowed)

Mainset:  Trick-or-Treat

Before starting the set, assign the head and tail on the coin either “trick” or “treat”. If you don’t have time for this set up you can always make up trick-or-treat ideas on the fly. You can toss the coin or pick swimmers each round to hop out and flip the coin to decide the group’s fate.

5 x 100 (trick: odd: fast 100 bk, even: DPS free)  (treat: relay, each swimmer does a 25 or 50)

4 x 75 (trick: 50 br strong, 25 free build) (treat: sit on kick board and scull “surf relay” each swimmer does a 25, if you lose the board you have to go back to the start of the 25)

3 x 50 (trick: pull free br every 5 or 7)  (treat: tombstone kick)

2 x 25 (trick: sprint butterfly) (treat: 3R/3L/3 together butterfly drill)

1x 200 (trick: 200 IM) (treat: 200 social kick)

Cool down:

200 ez

(total yardage 2400)

Option to add games below such as pumpkin relays or initiate a game of sharks and minnows!

Zombie Halloween workout for the advanced swimmer

This is a great workout for advanced club swimmers. This set could also be altered for a masters or high school swim team. 

For this Halloween workout, we recommend coaches bring dice or use a dice roll phone app.

Warm-up:

400: 100 fr/100bk/100fr/100 rev IM 

4 x 150: kick/dr/sw by 50 REV IM order 

Kick set: 

8x 50 (w/ fins) tombstone kick 

Odds: on stomach with kickboard half in and out of the water like a tombstone

Evens: on back arms straight up holding kick board like a tombstone in the air

Drill set: 

4×25 3 kick butterfly 

4×50 mummy drill backstroke: pause with arms up in the air like a mummy (see image below)

4×25 2 kicks, 1 pull br 

4×50 free: 25 fist drill, 25 catch-up

Mainset:

8×100’s INSANE IM’s & fast free

Odds: insane IMs- different kick for each stroke

Fly w/ flutter kick

Back w/ dolphin kick 

Breast w/ flutter kick 

Free w/ breast kick 

Evens: fast free!

(total yardage 2800)

Trick-or-treat set: the cumulative yards will vary depending on what your swimmers roll!

A dice is numbered 1-6 the distance can be interpreted as 1= 1 lap or 1= 100 yards. 

When rolling to choose a stroke you can assign each stroke a number, example #1= butterfly. Or if an odd number is rolled it’s the coach’s choice of stroke and if an even number is rolled it’s the swimmer’s choice of stroke. 

• (roll for reps) x (roll for distance)  choice of stroke 
• 6 x (roll for distance) pull freestyle 
• (roll for reps)  x 100’s (roll for stroke: odd #’s choices stroke, evens: butterfly)
• (roll for reps) x 25’s backward freestyle 
• 8 x (roll for distance)  (roll for stroke odd #’s your choice stroke, evens: coaches stroke choice)

***To make this extra fun you can always choose one number that if the swimmers roll leads to an automatic get-out or switch to games! For example, “If we roll a 3 everyone gets to get out early!”

Spooky sprint workout for the high school swimmer

This is a great sprint-focused Halloween workout to get the heart rate up!

Warm-Up:

300 choice

4x 75 scull/kick/sw by 25 REV IM order 

4x 50’s build free

4x 25 underwater streamline kick (<2 breaths)

Freestyle flip-turn work:

4 x 25 from the middle, focus on no breath into the flags or off the wall + fast flip

4 x 50 flip at the T before the wall (you will not actually touch the wall) try not to lose momentum!

4x 75, 4-6 underwater dolphin kicks off each wall

Mainset: screaming sprints!

20 x 50’s: aim for 200 race pace plus 20 seconds ex) if your 200 time is 3:00, the goal time is 3:20 aim for 50 seconds each 50. Take :15 seconds rest between each :50, if you miss an interval rest for a :50

20 x 25’s: 2 choice stroke, 2 free :10 seconds rest between each, aim for 100 race pace plus 20 seconds 

Cool down:

200 ez 

Option to add Halloween drills from sets above or festive game ideas listed below!

(2200 yard practice)

Haunting masters swim workout to celebrate

This is a great longer-distance freestyle workout for masters swimmers who don’t care for drills! If you are the coach, bring a coin for the main set.

Warm-up:

200 choice

4×50 kick 

200 free 

Pull set: (with pull buoy and paddles)

6 x 50 pull

300 free

4 x 50 pull

200 free

2 x 50 pull

100 free

Main-set: trick-or-treat addition! Similar to the set above, if you assign your coins heads trick and tails treat or vice versa. The coach or each swimmer can flip a coin to choose their fate!

1. Trick: 4 x 200’s swim des 1-4, Treat: 4x 200’s free swim with fins, focus on strong legs 
2. Trick: 4 x150’s Fly/Bk/Br by 50, Treat: 4 x 150’s Free IM (Fr/Bk/Br by 50) with choice equipment 
3. Trick: 4 x 100’s freestyle best average aim for <1:15/1:10, Treat: 4 x 100’s 75 smooth free, 25 double arm backstroke 

Cool down: 

200 ez

(4000-yard workout, can also be done in meters)

Halloween swim set for the lone wolf

This is a great swim workout for the swimmer headed to the public pool or gym to bust out a quick stroke-based Halloween workout that also works the legs.

Warm-up:

200 choice

100 kick

4 x 50 REV IM order

4 x 25 12.5 underwater kick/12.5 ez swim

200 IM drill 

Mainset: 

4 x 50’s fly des 1-4

4x 25’s tombstone kick 

100 free

4x 50’s back des 1-4

4x 25’s tombstone kick 

200 free

4x 50’s breast des 1-4

4x 25’s tombstone kick 

300 free

4x 50’s free des 1-4

4 x 25’s tombstone kick

400 free

Cool down:

300 ez 

(3300 yard swim workout)

Swim practice game ideas for Halloween

• Pumpkin relays (or apple relays): have swimmers get the pumpkin or apple to the other side without using their hands. Or line up 2 swimmers in each lane on each side of the deck and race to see which team can get the most pumpkins to the other side to build the biggest pumpkin patch! 
• Snake: this is when swimmers start in the last lane for example lane 8 and then flip and swim down in lane 7 and keep going, snaking up and down the pool!
• Mummy relay: each swimmer must wear a shirt to swim the designated lap(s) in the relay and then provide the shirt to the next swimmer before the next length. Coach’s choice to have the swimmers change out and into the shirt on the deck or in the water.To make this extra difficult we have swimmers keep their arms inside the shirt and do a kick mummy relay!
• Sharks and minnows: a classic swimming game!
• Underwater rock paper scissors: this is a fun way to work breath control. The swimmer who wins the round gets to come up and take a breath; the other swimmer must stay underwater. We recommend playing the best of 3 and then winners play winners!

Other ideas to make the holiday practice more fun

• Have swimmers do dryland in Halloween costumes or add in a costume contest 
• Play music, check out this Halloween mix on Spotify
• Let your swimmers pick their lane for the practice 
• Finish the practice with games
• Make a Witches Brew for practice: fun flavored sports drink mix or you can mix a bunch of different flavors and have swimmers guess the flavor.
• Bring candy or other edible treats 🙂 

Happy Halloween!

Whether you are a swimmer or a coach it can be tough to make it to the pool on a holiday! You may want to be snuggled up with your favorite candy or roaming the streets trick-or-treating instead of on a pool deck or in a pool.

This is why it is extra important to make swim practice fun and festive on holidays!

Spice up your practice with one of our Halloween swim workouts. Coaches will thank us and swimmers are sure to have a blast.

If you try one of these sets let us know what you think in the comments below. For more inspiration check out our Swim Workout Generator, HIIT Swim Workouts, and other training tips on the blog.

Looking to improve your fitness and get in a quick but challenging swim workout? Then you are in the right place! 

Keep reading to learn what HIIT workouts are and why you should try them. Then, scroll to the bottom for 5 FREE HIIT swim workouts sure to give you a full-body workout and have a positive effect on your cardiovascular endurance. 

HIIT workouts are an efficient way to get a full-body workout in a short period of time.

Disclaimer: This post was written and reviewed by Katie Schimmelpfenning, USA Swim Coach and Registered Dietitian. This is for informational purposes only and should not be construed as training advice. Consult a doctor prior to beginning any new exercise program.

What is a HIIT swim workout?

HIIT stands for “high-intensity interval training.” High-intensity interval training is a type of workout that alternates between short bursts of intense exercise followed by seconds of rest or low-intensity, easy movement. 

The goal of HIIT is to elevate your heart rate and push your body to its maximum capacity during high-intensity intervals, followed by brief recovery periods. 

Depending on your fitness level and your medical history, HIIT swimming can be a great way to challenge your body to get close to your maximum heart rate.

HIIT swim workouts involve shorter-faster sprints! We aim to keep maximum effort portions to less than a 50. For beginner swimmers, a reminder that a 50 is equivalent to 2 laps in a short course yards pool or 1 lap in a long course meters pool.

Why should you try HIIT swim workouts?

High-intensity interval training in the pool is great because unlike HIIT strength training and running, swimming is a low-impact workout that works the whole body. Because of this swimming is a great exercise for injury-prone athletes or people with joint pain. 

HIIT swimming sets are an excellent type of triathlon swim workout. High-intensity workouts in the pool tend to be more fun and effective than swimming 2000 yards or meters straight. 

The workouts below are an ideal choice to improve speed and cardiovascular fitness in less time. 

HIIT workouts tend to feel like they go by faster compared to swims where you go 500-1000 yards straight with no goal. While meditative for some, low-intensity swimming in a steady state can feel painfully boring for others!

HIIT swimming is an effective way to add speed, challenge, and purpose to your swim training!

The importance of warm-up and cool-down 

You may be thinking “Oh, great, so for these HIIT workouts I just dive in and do a couple of 25 sprints, and then I am done?” Nope!

We still recommend a warm-up and some speed drills before diving into the set to help improve your sprint performance, and prevent shoulder pain, and stiffness during the workout! 

Warm-up is also a great time to focus on technique and good form.  

And we can’t let you forget the most important part- cool down! 

Cool down is an easy swim at the end of a race or workout to slow heart rate, promote blood circulation, remove lactic acid, and promote flexibility and range of motion.

Cooling down after swimming is critical for preventing injuries, muscle stiffness, and soreness! Taking the time to cool down helps you to feel fresh to perform well for your next workout.

Know your limits 

Due to the high-intensity nature of these workouts, they may not be suitable for everyone, especially individuals with certain health conditions. It’s advisable to consult with a healthcare professional before starting any new exercise program, including HIIT.

As written, the workouts below include roughly a 10-minute warm-up, a 10-minute cool-down, and a 20-minute HIIT main set. 
We do not recommend a reduction of time on the warm-up or cool-down but feel free to reduce the time or increase rest during your HIIT main set to meet your fitness needs.

5 HIIT Swim Workouts 

Try one of our 5 HIIT swim workouts the next time you go to the pool! Grab OUR FREEBIE 5 HIIT Swim Workouts PDF HERE. We recommend printing the workout in advance and placing the paper on a kickboard to refer to during your swim!

HIIT swim set for the sprint freestyler 

This workout is for the swimmer working on freestyle stroke speed. The main focus of this workout is freestyle sprints. Feel free to add a swim parachute on the first round of 25’s if you are in the mood for more resistance training!

These intervals are for a short course yards workout, feel free to adjust as needed.

Warm-up:

200 smooth free @  3:00 or :30-sec rest after

4×100 @ 1:30 or 15-sec rest between each 100

1. 25 free slow arms with fast kick, 75 catchup drill
2. 50 free slow arms with fast kick, 50 catchup drill
3. 75  free slow arms with fast kick, 25 catchup drill
4. 100 free slow arms with fast kick

4×50 @ 1:00 or :15 sec rest 

25: closed fist drill

25: free swim focus on high elbow catch 

2 rounds 

4x 25 speed play @ :40 or :10 sec rest 

1. 12.5 fast free, 12.5 ez
2. 12.5 ez, 12.5 fast free
3. All ez
4. All fast free!

Main set:

4 rounds

4×25’s FAST FREESTYLE @ :20 or :25 or :5-10 sec rest 

50 ez @ 1:00 or :20-sec rest 

Cool Down:

6x 50 pull @ 1:00-1:10 or :20 sec rest 

Odds: breathe every 3 strokes

Evens: breathe every 5 strokes 

200 ez 

(2300-yard workout)

HIIT swim workout for the stroke lover 

Individual medley, most commonly referred to as “IM” is a mix of all 4 strokes in the following order: butterfly, backstroke, breaststroke, and lastly, freestyle. IM is an excellent way to work many different muscle groups.

Warm-up:

300: 100 fr, 100 bk, 100 reverse IM (free, br, bk, fly) @ 4:30 or :30 sec rest

4×75 @ 1:30 or :20 sec rest 

First 25: scull

Second 25: drill

Third 25: swim 

reverse IM order 

2 rounds

3 x 50 focus on fast transition turn, build each 50 @ 1:00 or :15 sec rest 

1. 25 fly, 25 bk
2. 25 bk, 25 br
3. 25 br, 25 free

Main set:

4x 25 fly @ :20 or :25 sec or :5-10 sec rest 

50: 25 fly, 25 back FAST @ 1:00

4×25 back @ :20 or :25 or :5-10 sec rest

50: 25 bk, 25 br FAST @  1:00

4×25 breast @ :25 or :30 or :5-10 sec rest

50: 25 br, 25 fr FAST @  1:00

4×25 free @ :20 or :25 or :5-10 sec rest

50: FREE FAST @  1:00

Cool down:

3 rounds

100 ez, free catchup drill 1:30

2 x 50 odd: 25 back, 25 double arm back, even: free breathe every 5 strokes @ 1:00

(2100-yard workout)

HIIT butterfly workout 

This workout plan is for those who feel like taking on a butterfly challenge! With butterfly body position is key. Be sure you are keeping your hips towards the surface of the water.

Warm-up:

300: 200 free, 100 reverse IM @ 4:30 or :30 sec rest 

4×150 (option to wear fins) 50 free, 50 dolphin kick on back, 50 fly drill: 3 right arm fly, 3 left arm fly strokes, and 3 regular fly strokes

4×50 25 scull, 25 3 strokes fast fly, the rest of the 25 easy free 

Main set:

4 rounds

4x 25 FAST FLY (see intervals below)

1x 25 ez free @ 1:00

Round 1: @ :40 sec or 15 sec rest

Round 2: @ :35 sec or 10 sec rest

Round 3: @ :25 sec or 7 sec rest 

Round 4: @ :20 or 5 sec rest 

Cool down:

300 ez free 

(2100-yard workout)

Lower body HIIT swim workout 

This swim HIIT workout focuses on the kick and working the lower body! Make sure when you are working on your flutter kick that you are kicking more from your hips and not too much from your knees. 

Focus on proper technique when kicking. Often we see people look like they are riding a bicycle when they try to flutter kick, trying to avoid this.

Warm-up:

300 choice

4×50 flutter kick on you back @ 1:10 or :20 sec rest

Main set:

8x 25 fast flutter kick with a board @ :30 sec or :10 sec rest 

4×25 underwater dolphin kick on stomach  @:40 sec or :20 sec rest 

8×25 fast flutter kick with a board @:25 sec or 7 sec rest 

4×25 underwater dolphin kick on your back @:40 sec or :20 sec rest 

8x 25 fast flutter kick with a board @ :20 sec or 5 sec rest 

Cool down:

4x 75 pull breathing every 3,5,7 strokes by 25 @ 1:30 or :20 sec rest 

200 ez 

(1800-yard workout)

Upper body HIIT swim workout

This workout routine is sure to work the upper body in a short period. During your warm up focus on feeling the resistance of the water and taking fewer strokes aka focusing on distance per stroke (DPS).

Warm-up

200 choice

12×50: 25 free drill, 25 free swim @ 1:00 or :15 sec rest 

1-4: catch-up

5-8: stab drill

9-12: fist drill 

4×50 25: scull, 25 free swim @ 1:00 or :10 sec rest 

Main set 

16 x 50 pull free (intervals below)

4 @ :50 or 10-15 sec rest 

4 @ :45 or 10-12 sec rest 

4 @ :40 or 5-7 sec rest 

4 @ :35 or 3-5 sec rest 

Cool down

300 easy 

(2100-yard workout)

Train hard, improve your fitness 

Swimming is a fun activity for people of all ages. Plus it comes with mental and cardiovascular benefits. These HIIT swim workouts, are a great way to add in low-impact exercise that works the entire body in less time.

Plus, with a high-intensity workout in the pool, you won’t feel as hot and sweaty during or after the workout! 😉

A lot of people get caught up in the number of calories burned and weight loss. For longevity in sport and in fitness we encourage swimmers to to find the type of training that is fulfilling and enjoyable rather than swimming only for calorie burn. 

We love helping you swim faster, keeping swimming fun, and hearing your feedback! Let us know what you think of these workouts in the comments below.

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Avoid the packing stress before a swim meet by following our guide on things to bring to a swim meet! 

Some swim meets are hours away, plane rides away, or down the street from your training pool. Regardless, make sure you’re prepared for these all-day competitions by packing in advance. 

New swimmers may wonder, why are those swim bags so big? Because you have to bring a lot of things to be prepared for a swim meet!

Prepare for your next swim meet like a pro with our FREEBIE for you. Grab the Ultimate Swim Meet Packing List here! Yay for less packing stress so you can focus on success in the pool!

*Note, this section includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Swimsuits 

Make sure to bring your preferred warm-up suit, your tech suit, your team suit, and another backup race suit.

The ladies like to bring Jolyn tie tops to meets. This allows them to slip on the tie top between races and roll down the top half of their tech suits while they wait for their next race to give a rest from the tight feeling on the shoulders.

Swim cap 

Plus extras, don’t just bring a single swim cap. 

You may need to pack:

• Team race cap
• Dome cap
• Warm-up cap
• Extra team swim cap
• Honestly, throw in 2 extra just in case one rips!

Swim goggles 

Bring at LEAST 2 pairs of swim goggles; it wouldn’t hurt to bring 3 because you never know how many are going to break or you may misplace a pair of goggles.

Bring extra nose pieces and straps if you have them. 

Swim gear 

Some swimmers like to warm up with swim gear such as paddles, kickboards, snorkels, or buoys. If you are one of those swimmers or your coach requires you to bring swim gear to meets make sure that you pack the gear you will want or need! 

Towels 

For longer meets, especially in the winter, pack two towels! Maybe even a shammy towel too. 

Towels easily get wet, misplaced, and sometimes mixed up between swimmers. 

Bring bright or patterned towels that are easy for you to recognize. 

You may want them to sit on, bundle up with, or shade from the sun. 

Chair 

You will want to rest your legs in between events. If you are sitting in bleachers bring a bleacher chair or extra towels to sit on. 

If you are at a meet with a deck and no bleachers bring a fold-up chair to sit in to rest your legs between events. 

For outdoor meets, some teams may have parents or coaches bring team EZ-ups. If your team does not provide shade make sure you bring your cover from the outdoor elements! 

Pack for the weather 

Check the weather in advance to pack for the temperature and any other weather factors such as wind and rain! Make sure to check and see if meets are indoors or outdoors to assist with your packing the night before. 

During hot outdoor summer meets you will want to stay covered and shaded to prevent the sun from draining your energy.

In the winter, you will want to do anything possible to stay warm. A cold, stiff swimmer is a slow swimmer. 

Things to bring to a swim meet for summer meets:

• Sunscreen
• Sunglasses
• Hat
• Fan with a water mister
• Shammy towel (you can get it wet and carry it around to keep you cool)
• Deck shoes: flip-flops or crocs
• T-shirts
• Shorts
• Extra pair of dry clothes and undergarments to change into after the meet

Things to bring for winter meets 

If you are swimming at an outdoor meet in the winter you will especially need these items. Here are some items you may want to pack to stay warm and ready to race at a cold swim meet.

Things to bring to a swim meet for winter meets:

• Parka
• Boots
• Socks and extra socks, we like fuzzy socks- keep those feet dry and warm!
• 2 sweatshirts 
• 2 pair of sweatpants
• 2 pair of dry undergarments
• Beanie
• Gloves 
• Hand warmers 
• Extra dry, warm outfit to change into after the meet 

Footwear for swim meets 

Regardless of how warm or cool the weather is, all swimmers should bring a pair of flip-flops. The locker room floors are gross. 

Avoid warts and foot fungus by keeping your flip-flops on while in the locker room and on the pool deck when you can. 

During winter months opt for boots to help keep your feet both dry and warm. 

Water bottle 

Hydrate, hydrate, hydrate! Not all meets will have snack bars where you can purchase snacks and beverages. Some will have water fountains where you can refill your water bottle but do not count on this every time. 

Bring at least 2-3 bottles of water and 1-2 types of electrolytes to ensure you are staying hydrated during each session. 

Check out our ultimate hydration guide for swimmers for more hydration tips! 

Snacks

Don’t forget to pack the most important thing– SWIM MEET SNACKS!

Never try any new foods on race day. Stick with your tried and true pre-practice meals and swim meet snacks.

Check out our Swim Meet Snack blog.

Fuel is key for recovering between events and staying energized throughout the long swim meets! 

Toiletries 

Bring personal items to freshen up between events or after the meeting.

Do not forget lotion! After a day full of chlorine and getting wet and then drying off your body will feel dry, pack lotion and thank us later. 

Here are toiletries to pack for a swim meet:

• Lotion
• Deodorant 
• Bodywash
• Shampoo and conditioner 
• Chapstick 

Contacts or glasses

If you need contacts or glasses to see make sure to bring them! And if you are a contact wearer make sure to bring extra contact and contact solution just in case.

Hair ties and feminine products 

For the ladies, always bring your period products in your swim bag. You never know when it will strike or if your teammate will be in need. 

Keep extra hair ties in your bag to put your hair up before putting on a swim cap. Keep extra in your swim bag in case one breaks. 

Entertainment 

Swim meets can be seriously long! Keep yourself occupied by packing fun things to pass the time. 

We recommend packing:

• Waterproof playing cards
• Books
• Journal
• Homework 

If your coach allows phones at swim meets:

• Headphones
• Heads up (fun phone app game!)

Be sure to keep track of the time and meet progress to avoid missing your meeting. 

Money 

Bring extra cash in case you need to buy an extra suit, goggles, caps, or snacks! 

Some swim meets have meet vendors that carry swim gear and snacks. 

Conclusion 

We hope this gives you a better idea of the things to bring to a swim meet!

It can feel like a lot, pack your swim bag the night before when you have a clear mind and aren’t feeling rushed!

Make sure you have packed everything you need with our swim meet packing list! 

Download our FREE swim meet packing checklist PDF here!

Are you new to swimming and wondering what a swim meet is? Then read on!

In this article, we will dive into what a swim meet is, types of swim meets, typical swim meet structure, what to expect at a swim meet, and how to prepare for a swim meet.

Keep reading to learn what a swim meet is so you feel more prepared for your first race!

Understanding swim meets 

A swim meet is an organized swim competition held indoors or outdoors.

Swim meets are competitions that allow swimmers from other teams, states, and sometimes other countries to compete against each other. 

They are equivalent to other sports’ “games” or “matches.” However, unlike team sports, swimming is more of an individual sport. Aside from relays, swimmers compete independently for their team.

The faster you swim, the higher you rank and the more points you earn for your team. 

Why go to a swim meet?

For a swimmer’s time to “count” and be recognized it must have been swum at a sanctioned swim meet. Meaning, if you swim a best time in practice, it doesn’t count!

To be sanctioned, a swim meet must adhere to USA swimming rules such as:

• Swimmers must be registered members of USA Swimming
• Follow sanctioned swim meet protocol: timing system, officials present, etc.

Types of swim meets

There are many types of swim meets for club, high school, or collegiate swimmers.

Club swim meets 

Swim meet rankings for club swimmers from the easiest to most difficult:

1. ABC meets
2. Invitationals 
3. Local Swimming Committee (LSC) Champs (State Champs)
4. Age Group Regionals or Zones
5. Senior Sectionals
6. Futures
7. Junior Nationals
8. Senior Nationals 
9. Olympic Trials
10. Olympics 

The time standards for meets are constantly evolving, stay up to date by looking up the time standards for your goal meet. Keep in mind that time standards vary from state to state. 

College swim meets 

Swim meet rankings for collegiate swimmers:

1. Inter squad meet
2. Dual meet
3. Invitationals
4. Conference Championships
5. NCAA Championship Meet (Div I, II, III)

*Collegiate swimmers also aim for high-level club meets; however, this does not directly impact their collegiate team’s season score or rank. 

High School swim meets 

High school meet structure varies greatly depending on the state. California holds a California Interscholastic Federation (CIF) Championship meet to split up sections of the state and by school division (I, II) 

Hawaii has an end-of-the-year meet held by the Hawaii High School Athletics Association (HHSAA). 

Check out your state’s high school swim association or federation to learn more about qualifying times, invitational, and end-of-the-year championship meets.  

Masters swim meets

For adults 18+ there are masters swim meets! Many masters clubs have dual meets, and some states have invitationals but; the highest-ranking masters swim meets remain the Masters National Championship meets and World Aquatics Masters Champs.

Masters swimmers of all abilities from beginners to Olympians can attend any masters championship event. 

If you are signing up for less than three events you do not have to have a meet qualifying time! However, if a swimmer wants to sign up for more than three events at the championship meet they must meet the national qualifying times for additional events. 

Structure of a swim meet 

Swimmers must arrive at least 1 hour before the swim meet (if not more!) to check in and warm up with their team before the meet gets started.

Some meets will have younger swimmers in the morning and older swimmers in the afternoon. Other meets will have girls in the morning and boys in the afternoon. It varies, refer to your coach and the meet information provided to know where and when to arrive. 

Championship meets typically hold prelims in the morning and finals in the afternoon.

Events are listed from 1- 50+. Events are slit up by gender, age, distance, and stroke. Within each event there are heats. The more swimmers at a meet, the more heats for each event. 

The amount of events a swimmer can swim depends on the meet. 

USA swim meets typically allow swimmers to swim 4 individual events and one relay per day. For swimmers that make it back to finals in all of their events, this can be up to 8 individual swims in a day- 4 in the morning and 4 in the afternoon. 

Championship meets may have the top 7-10 swimmers go to a podium for awards during the other events or at the end of the meet.

Swim meet results 

Depending on the size of a meet, swim meet results get posted anywhere from 15-30 minutes after all swimmers have finished competing in each heat. 

The final posted results rank the swimmers from fastest to slowest. Some meets will also upload swim results and splits to an app called Meet Mobile. 

The higher you rank, the more points you earn for your team. At championship meets the individuals who make the fastest top 8 heat earn more points even if they swim slower at finals than the B final heat. So it’s important to swim fast in the morning to get in the A final heat! 

How long does a swim meet last?

This is highly variable. 

The more swimmers at the meet the longer it lasts. As you can imagine a swim meet with 7 heats of 13-14-year-old female swimmers swimming the 500-yard free and 8 heats of 13-14-year-old males swimming a 500-yard free is going to take at least 90 minutes. 

Now imagine a meet with multiple heats of the mile (1650-yard freestyle)!

Warning, parents, swimmers, and new swim coaches swim meets can last ALL DAY. 

This also means you can spend 16 hours at a pool to race for less than <5 minutes. 

Cue why having strong team camaraderie is important! Swimmers train hard together so once they complete an event, cool down, and refuel they can watch and cheer on their teammate’s races!

What is the energy at a swim meet like?

The larger the meet typically the higher the energy! 

Expect lots of cheering, silence at the start of each race, and many chatty swimmers sprawled out around the pool deck, bundled underneath ez ups, or packed in bleachers. 

The high energy and camaraderie help to build adrenaline and excitement at a swim meet which helps swimmers to perform even better!

As a former competitive swimmer and swim coach, I have seen and experienced first-hand out-of-this-world best times because of high-energy swim meets and excitement!

What to expect at a swim meet? 

Here are some things you should be ready to experience at a swim meet:

1. Unless told otherwise by your coach, expect to be there a long time (several hours)
2. Expect to build closer bonds with your teammates
3. Be ready to meet new swimmers
4. Suit up to swim fast and have fun 

Check out our blog post on things to bring to a swim meet to help you with your packing!

Unexpected things at a swim meet 

If you are a new swimmer, here are some heads up on unusual things you will likely experience at your first swim meet:

1. Locker room nudity: swimmers tend to be pretty comfortable with or without clothes. 
2. Smelly bathrooms: imagine 50+ swimmers having nervous pre-meet poops all at once, prepare to wait in the smelly line when everyone is trying to poop at the same time!
3. Sportsmanship: after a race, before getting out of the pool, swimmers will often look to the swimmers next to them and say something like, “Good job.” Regardless of who wins. 
4. Behind the block chatter: some swimmers like to get behind the blocks much earlier than their event and like to talk with swimmers from other teams. Other swimmers may be more serious and have headphones in right up until they swim.
5. Writing Sharpie on your body: younger swimmers can be found with their events written on their hand or forearm and sometimes even their heat and lane- all in Sharpie marker! 

How to prepare for your first swim meet 

Here are our top 8 tips for preparing for your first swim meet:

1. Use our things to bring to a swim meet checklist to pack the night before 
2. Map the location in advance to see how long it will take you to get there (give yourself cushion time!)
3. Nail your nutrition and hydration 3 days out from the meet
4. Practice with what you will eat before a swim meet in advance and fuel up the morning of
5. If you are of age and want to, shave the night before or the morning of to reduce drag
6. Get at least 8 hours of sleep each night the week leading up (6-12-year-olds at least 9 hours!)
7. Embrace the nerves and adrenaline, they can help you swim faster
8. Be ready to have fun! 

Conclusion 

What is a swim meet? A time for swimmers to swim fast and show off their hard work! 

Swim meets give swimmers the chance to immerse themselves in competition and enjoy the connection and energy of other swimmers. They are a great place to race and learn what you can continue to focus on more in practice!

Suit up, race face, and have fun at a swim meet whether you are a beginner or an experienced swimmer!

Other posts you may like:

• 107 Swimming Terms You Should Know
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• What to Wear For Swimming Lessons

Welcome to the sport of swimming, where we’ve crafted swimming terms that often feel like an entirely different language! 

If you’ve ever felt like a fish out of water trying to understand terms like “dryland,” “cool down,” or “hypoxic-set,” fear not! Our swimming term guide is here to rescue you from the depths of confusion and ensure you blend into our water-loving community. 

Whether you’re a beginner eager to navigate the swim lingo or a seasoned swimmer looking to dive deeper into our swimming terms, this guide will help you with the lingo.

Prepare to dive into 107 swimming terminologies that’ll have you fitting right in with the swimming world!

Swim stroke terms 

1. Backstroke (Bk): in this stroke, you are on your back with your face to the sky, able to breathe the whole time
2. Breastroke (Br): this is the stroke with the “froggy kick”
3. Butterfly (Fly): for many swimmers, this is the hardest stroke! This is the one Michael Phelps is known for
4. Freestyle (Fr): often referred to as “front crawl” by non-swimmers, the fastest stroke
5. Individual medley (IM): all four strokes swam in the following order: fly, bk, br, fr
6. Underwater (uw): while this is not technically a stroke, many coaches refer to the underwater dolphin kick when you push off the wall as the 6th and fastest “stroke” 😉

Distance terms:

7. Lap: swimming from one end to the other end of the pool
8. Short course: a 25-yard pool
9. Long course: a 50-meter pool 
10. Short course meters: less common in the US, 25-meter pool
11. 50: 2 short course laps, or 1 long course lap 
12. 100: 4 short course laps or 2 long-course laps 
13. 200, the 2, 2 free”: 8 short-course laps or 4 long-course laps 
14. 500, the 5, 5 free: 20 short-course laps, not a race in long-course meters
15. 4IM or 2IM: this refers to the 200 or 400-individual medley
16. The “mile”: 1500 long course meters or 1650 short course yards

Types of swimmers:

17. Sprinter: anything over a 100 and this swimmer is unwell, likely states their favorite event is the 50 😉
18. Mid-D or mid-distance swimmer: a swimmer who does well in 200 events, maybe they dabble in sprint and distance work too
19. Distance swimmer: a swimmer that loves the endurance stuff, this swimmer thrives in the 500, 1000, and the mile
20. IMer: someone great at IM
21. “Insert stroke” + er: someone who is great at breaststroke is a breaststroker

Equipment terms:

22. Paddle: a plastic hand device that may cover a swimmer’s palm and fingers to add resistance and improve stroke technique 
23. Parachute: resistance, typically worn around the waist to improve strength and stamina
24. Buckets or power towers: a stationary structure consisting of vertical poles or bars with adjustable resistance bands or cords typically stationed at the edge of the pool
25. Fins or flippers: rubber-like devices that go on each foot to help improve kick power and in some cases ankle flexibility 
26. Mono fins: a single large flipper that binds the feet together to help swimmers create more power in their dolphin kick 
27. Snorkel: a device that helps swimmers breathe while keeping their head in the water, typically used to help improve head position
28. Buoy: a foam device swimmers put between their legs to increase buoyancy during swims
29. Tempo trainer: a device swimmers put in their swim cap that emits sound to guide and improve stroke tempo and rhythm
30. Kickboard: a board swimmers hang on to focus on their legs during kick sets, it may also be used as a buoy during pull sets 
31. Drag suit: often a looser, extra layer of fabric that increases resistance 
32. Stretch cords: are resistant bands connected to a waist belt that swimmers can tie off to the block or have a teammate hold to provide resistance or practice speed work.

Technique training terms

33. Catch: the initial arm movement when swimmers must engage hands and forearms to establish a strong grip on the water for better propulsion 
34. Bilateral breathing: this means breathing to both sides of the body to promote balance, typically swimmers will be told to breathe every 3, 5, 7, or 9 strokes when focusing on this
35. Pull: when a coach tells swimmers to get pulling gear on this usually means grab your buoy and paddles
36. Drafting: when a swimmer swims closely behind a swimmer to increase efficiency and reduce effort this can be done by swimming at another swimmer’s hips or feet. 
37. Short-axis strokes: butterfly and breaststroke 
38. Long-axis strokes: freestyle and backstroke 
39. Scull: when swimmers use only hands and forearms to move forward without full strokes 
40. Catch-up: a drill in freestyle when one arm remains extended while the other arm completes a complete stoke and “catches up” to the out-stretched arm
41. Kicking: when a swimmer uses their legs to propel them forward, kick sets typically involve not using arms and focusing on legs
42. Distance per stroke (DPS):  if a coach tells you to focus on DPS they want you to focus on technique and take fewer strokes for each distance
43. Stroke rate: the number of strokes a swimmer takes per minute, indicating the speed of their arm movements
44. Streamline: a position in which a swimmer aligns their body to minimize drag and maximize efficiency in the water with hand over hand above their head 
45. Open turn: a turn that a swimmer does when swimming breaststroke and butterfly in which the swimmer must touch with both hands and then turn in the other direction
46. Transition turn: the turns in IM between butterfly to backstroke, backstroke to breaststroke, and breaststroke to freestyle
47. Flip turn: at the end of a freestyle or backstroke lap when a swimmer must flip over and kick-off to turn to maximize efficiency and promote speed
48. Pull-out: the underwater in breaststroke when a swimmer pulls down and does a dolphin kick before sneaking arms back up for the first stroke
49. Breakout: the first stroke that transitions a swimmer from underwater to swimming 

General workout terms

50. Taper: this is a time before a race when training intensity and volume decreases to give swimmers time to promote rest and recovery to optimize performance 
51. Dryland: land-based exercises and activities that swimmers do outside of the water to improve overall athleticism, flexibility, and strength
52. Warm-up:  takes place at the beginning of practice, this is a chance to gradually warm up the muscles and slowly get the heart rate up
53. Cool-Down or warm-down: this happens at the end of a workout or after a race. This is gentle, easy swimming to help reduce heart rate, stretch, and relax the muscles
54. Main-set: this is the main focus of the workout and usually the most challenging section that focuses on speed, endurance, technique, or all three
55. Pre-set: typically this is a set that comes right before the main set, it may involve drills or slight pace work to help a swimmer get primed for the main set 
56. Descend: getting progressively faster with each repetition or throughout a distance
57. Ascend: starting fast and progressively getting slower (opposite of descending) 
58. Negative split: when a swimmer focuses on making the second of a set or a race faster than the first half
59. IM order (IMO): sets may be assigned to you as “IM order” for example, 4×100 IM order would be 1. Fly, 2. Bk, 3. Br, 4. Fr 
60. Best average: this emphasizes consistency over a set or race, this is when a swimmer holds their best time across a series of repetitions be it 50s or 100s 
61. Build: this is when a swimmer gradually increases their speed and intensity, starting slower and finishing a set or distance with increased speed and effort 
62. Lactate set: high-intensity training session, typically shorter repeated sprint distances with long intervals in between fast efforts that produce lactic acid in the muscles
63. Circle swim: in the US, swimming in a counterclockwise direction within a shared lane, down on the right and back on the left
64. Spilt the lane or sides: dividing a lane into two sides when less than 2 people are in the lane and agree to share 
65. Aerobic set:  a moderate effort that can be maintained for a longer period of time meant to improve endurance
66. Anaerobic set: high-intensity swimming that focuses on speed and pushes the body to perform in oxygen-deprived conditions 
67. Pyramid: a training set that gradually increases and then decreases the distance or intensity of each repetition, for example, 400, 300, 200, 100, 200, 300, 400
68. Rate of perceived exertion (RPE): A subjective measure of how hard a swimmer feels they are working during a swim or training session, typically measures from 1-10
69. Hypoxic set: these are sets that require the swimmer to intentionally restrict or reduce how much they breathe to help the swimmer enhance lung capacity and adapt to oxygen deprivation 
70. Open-water swimming: swimming done in rivers, lakes, and oceans 

Time-related terms

71. On the bottom: refers to leaving on the 30 or the 6 which is at the bottom of an analog clock 
72. On the top: refers to leaving on the top of an analog clock so the 12 or 00
73. Interval: the designated time period between repetitions, sets, and sometimes rest
74. Split: the time it takes for a swimmer to complete a portion of a race or a set
75. Pace: a set performed at a specified speed over a duration. For example, if a swimmer wants to go 2:00 in the 200 free they would try to hold 30 seconds on each 50 for 200 pace

Swim Meet terms

76. Meet: an organized swimming competition where swimmers compete in various events
77. Event: a specific stroke and distance combination raced at  a swim meet like the 200-yard breaststroke or 50-meter freestyle 
78. Heats: divisions of events based on swimmers’ seed times, often used in preliminaries to determine qualifiers for finals
79. Psych sheet: a document that lists the swimmers’ entry times and ranks them in each event before a swim meet
80. Heat sheet: a document that outlines the order of events and specific race assignments for each swimmer
81. Seed: what a swimmer is ranked before the meet, if they are listed third fastest a swimmer would say “I am seeded third”
82. DQ or disqualification: a ruling by officials that disqualifies a swimmer due to violating a rule
83. PB or best time: a swimmer’s fastest time in a particular event
84. Block or starting block: an elevated platform that swimmers dive off of at the start of their race 
85. Wedge: an adjustable platform on the starting block that helps swimmers maximize their leg power to launch forward 
86. “Take your mark”: a phrase used by the official to signal swimmers to take their starting position on the blocks
87. Tech suit: a high-performance swimsuit designed to reduce drag and enhance speed in competitive swimming, usually very tight 
88. Lap counter: a device used to keep track of the number of laps swum during long races, typically the 500 and up 
89. Official: a person responsible for enforcing the rules and overseeing the fair conduct of a swimming competition
90. Touchpad: electronic pad at the end of each lane in a pool that swimmers touch to register their times during a race
91. Timers: 2-3 people who sit behind each lane during a race to get the swimmer’s race time
92. Relay: a race when four swimmers compete as a team, each swimming a portion of the total distance
93. Medley relay: a relay race where each swimmer on the team swims a different stroke in a specific order (back, br, fly, fr) *notice this is a different order from the individual medley 
94. Anchor: the 4th and final swimmer who swims the last leg of a relay race 
95. Prelims: short for preliminary heats, the initial rounds of competition to determine qualifiers for the finals
96. Finals: the last round of the competition where the top qualifiers from prelims compete for rankings and medals
97. Meet mobile: an app that displays most swim meet results including in-depth splits for each swimmers race 
98. Deck or pool deck: the area surrounding the pool where swimmers prepare for races, talk to their swim coach, and gather with teammates 

Swimmer slang

99. Sandbagger or Sally save-up: someone who puts minimal effort into the set until the last fast effort, this swimmer is commonly disliked by their training partners 😉
100. Last one, fast one: this is typically the last hard effort of a set where swimmers are encouraged to give it all the energy they have left in the tank!
101. Swammer: A former competitive swimmer that has “retired”
102. Lane hog: A swimmer that likes to swim down the middle, be in the way of other swimmers getting to the wall to finish, and take up most of the space in the lane
103. Swim smooth: to swim relaxed and efficiently, this type of swimming appears effortless 
104. All out: to swim as fast as you possibly can
105. Down the middle: this is when a swimmer swims directly down the middle of the lane following the line marker on the bottom of the pool, this is how swimmers should race
106. Clean water: when a swimmer gets to lead a lane or swim alone in a lane with no disturbances or disruptive wake from other swimmers. 
107. Swimcest: the act of dating a swimmer on your team, this is likely to cause problems down the road, we do not advise 

Conclusion 

Whether you’re a novice swimmer or a seasoned pro, understanding swim lingo is essential for fully immersing yourself in the sport. 

With our comprehensive guide of 107 swimming terms, you’ll gain the knowledge and confidence to converse with fellow swimmers, decipher complex sets, and embrace the camaraderie of the swimming community. 

If we missed any of your favorite swim terms drop them in the comments below!