Swim Club Workouts
These workouts were originally from a Swim Club that met at the Central Park, Fredericksburg Sport & Health Club. The Club was coached by Lisa Dunnivan - who is awesome! The group was for those desiring to improve their swimming technique, endurance and speed and consisted of varying experience & skill levels, but all with the same goal: to get better!
I am eternally in Lisa's debt for her outstanding dedication and patience. I have posted the workouts we used for you to use as well, but without the Olympic-level coaching of Lisa. The workouts start for someone that knows the basic strokes or used to swim competitively, but needs some building and coaching. Some of the workouts fail to include the time gaps between sets: these are usually 15-30 seconds (Lisa would start us on the next 30 or on the 60 of the clock). The goal is to keep it aerobic, but also keep the heart rate up between sets. If you have questions, feel free to email me at dennis (at) chateauwhite (dot) com.
Click above to donate to the American Red Cross (Lisa's employer)
some swim graphics courtesy of