The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 85

Figure 5-3. Sample Anaerobic and Aerobic/

Endurance Swim Interval Workouts

Anaerobic

600 m warm-up

5 x 50 m with 15 sec rest between each

5 x 50 m with 30 sec rest

5 x 50 m freestyle swim with 45 sec rest

200 m easy swim

5 x 100 m freestyle, 45 sec rest

5 x 100 m freestyle with 90 sec rest

500 m easy swim

Aerobic

400 m warm-up

5 x 200 m freestyle with 30 sec rest

10 x 100 m freestyle, keep distance pace, 10 sec rest

200 m easy swim

5 x 200 m freestyle with 5 sec rest

10 x 100 m freestyle, keep distance pace, 5 sec rest

400 m cool down