Swimming pool training plan: Intermediate

Fitness Swimming
Jessica Mitchell Jessica Mitchell Nuffield Health Swim Manager
Now you've mastered the basics, it's time to step up your swimming pool routine with this training programme from Swim Manager Jessica Mitchell.

Warm up:

  • 1 x 100m swim freestyle (front crawl) – 30 seconds rest (after each round)
  • 1 x 100m kick freestyle (hold a kickboard and use only your legs) – 30 seconds rest
  • 1 x 100m backstroke - 30 seconds rest
  • 1 x 100m kick backstroke (hold kickboard and use only your legs) - 30 seconds rest
  • 1 x 200m pull freestyle (place a pullbuoy between your legs and use only your arms) – 30 seconds rest.

Rest 1 minute

Swimmer sitting on the side of pool before diving in

Main workout

  • 5 x 100m swim freestyle – 20 seconds rest
  • 5 x 75m swim freestyle – 20 seconds rest
  • 5 x 50m swim freestyle – 20 seconds rest
  • 5 x 25 swim freestyle - fast pace – 30 seconds rest.


    • Rest 1 minute

  • 1 x 50m catch up drill freestyle – 30 seconds rest
  • 1 x 50m freestyle – 20 seconds rest
  • 1 x 50m high elbow drill freestyle – 30 seconds rest
  • 1 x 50m freestyle – 20 seconds rest.


    • (Repeat this set 2 times)
    Rest 1 minute

    Man swimming backstroke
  • 1 x 100 kick freestyle – 20 seconds rest
  • 1 x 100 pull freestyle – 20 seconds rest
  • 1 x 100 kick backstroke – 20 seconds rest
  • 1 x 100 pull backstroke – 20 seconds rest
  • 1 x 100 kick breaststroke – 20 seconds rest
  • 1 x 100 pull breaststroke – 20 seconds rest
  • 1 x 100 individual medley – 20 seconds rest.


    • Rest 1 minute

  • 1 x 200m swim freestyle – 50m easy, 50m hard – 30 seconds rest


    • Cool down

  • 1 x 100 cool down – slow swimming

    • Other workouts
    Give it a try and see how you find it. Too difficult? Try our beginner workout. Too easy? Try or advanced workout. 

    Last updated Wednesday 31 July 2019

    First published on Wednesday 5 October 2016

    Fitness Swimming