The 12 Days Of Christmas Swim Workout

The 12 Days of Christmas Swim Workout

The 12 Days of Christmas Swim Workout

Introduction

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The 12 Days of Christmas Swim Workout

Day 1: A Partridge in a Pear Tree

• Warm-up: 200 yards easy freestyle
• Main set: 10 x 100 yards on 1:30, alternating between freestyle and backstroke
• Cool-down: 100 yards easy freestyle

Day 2: Two Turtle Doves

• Warm-up: 200 yards easy breaststroke
• Main set: 8 x 200 yards on 3:00, alternating between breaststroke and butterfly
• Cool-down: 100 yards easy breaststroke

Day 3: Three French Hens

• Warm-up: 200 yards easy butterfly
• Main set: 6 x 300 yards on 4:00, alternating between butterfly and individual medley (IM)
• Cool-down: 100 yards easy butterfly

Day 4: Four Calling Birds

• Warm-up: 200 yards easy IM
• Main set: 4 x 400 yards on 5:00, alternating between IM and freestyle
• Cool-down: 100 yards easy IM

Day 5: Five Golden Rings

• Warm-up: 200 yards easy freestyle
• Main set: 5 x 500 yards on 6:00, alternating between freestyle and backstroke
• Cool-down: 100 yards easy freestyle

Day 6: Six Geese A-Laying

• Warm-up: 200 yards easy breaststroke
• Main set: 6 x 600 yards on 7:00, alternating between breaststroke and butterfly
• Cool-down: 100 yards easy breaststroke

Day 7: Seven Swans A-Swimming

• Warm-up: 200 yards easy butterfly
• Main set: 7 x 700 yards on 8:00, alternating between butterfly and IM
• Cool-down: 100 yards easy butterfly

Day 8: Eight Maids A-Milking

• Warm-up: 200 yards easy IM
• Main set: 8 x 800 yards on 9:00, alternating between IM and freestyle
• Cool-down: 100 yards easy IM

Day 9: Nine Ladies Dancing

• Warm-up: 200 yards easy freestyle
• Main set: 9 x 900 yards on 10:00, alternating between freestyle and backstroke
• Cool-down: 100 yards easy freestyle

Day 10: Ten Lords A-Leaping

• Warm-up: 200 yards easy breaststroke
• Main set: 10 x 1000 yards on 11:00, alternating between breaststroke and butterfly
• Cool-down: 100 yards easy breaststroke

Day 11: Eleven Pipers Piping

• Warm-up: 200 yards easy butterfly
• Main set: 11 x 1100 yards on 12:00, alternating between butterfly and IM
• Cool-down: 100 yards easy butterfly

Day 12: Twelve Drummers Drumming

• Warm-up: 200 yards easy IM
• Main set: 12 x 1200 yards on 13:00, alternating between IM and freestyle
• Cool-down: 100 yards easy IM

Tips for Completing the 12 Days of Christmas Swim Workout

• Start gradually and increase the distance and intensity of your workouts over time.
• Listen to your body and take rest days when needed.
• Stay hydrated by drinking plenty of water before, during, and after your workouts.
• Eat a healthy diet that includes plenty of fruits, vegetables, and whole grains.
• Get enough sleep so that you can recover from your workouts.
• Have fun! The 12 Days of Christmas Swim Workout is a great way to get in shape and celebrate the holiday season.

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