https://www.thoughtco.com/swimming-workouts-1500-meters-or-yards3170169
Swimming Workout (2-3 x week ea.)
o Workout #1 (500)
2 x 50 with 10 breathes max rest between swims
1 x 100 max 20 breathes
2 x 75 max 15 breathes
2 x 25 max 10 breathes
2 x 50 max 10 breathes
o Workout #2 (600)
2 x 50 max 10 breathes
1 x 100 max 20 breathes
2 x 25 max 15 breathes
2 x 75 max 15 breathes
4 x 25 max 10 breathes
2 x 50 max 10 breathes
o Workout #3 (600)
2 x 50 max 10 breathes
1 x 100 max 20 breathes
2 x 25 max 15 breathes
2 x 75 max 15 breathes
2 x 25 max 10 breathes
3 x 50 max 10 breathes
o Workout #4 (700)
2 x 50 max 10 breathes
1 x 100 max 20 breathes
2 x 25 max 15 breathes
2 x 75 max 15 breathes
4 x 25 max 10 breathes
4 x 50 max 10 breathes
o Workout #5 (700)
2 x 50 max 10 breathes
1 x 125 max 20 breathes
3 x 25 max 15 breathes
1 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
2 x 50 max 10 breathes
o Workout #6 (800)
2 x 50 max 10 breathes
1 x 125 max 20 breathes
o
o
o
o
3 x 25 max 15 breathes
1 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
2 x 25 max 10 breathes
3 x 50 max 10 breathes
Workout #7 (800)
2 x 50 max 10 breathes
1 x 125 max 20 breathes
3 x 25 max 15 breathes
2 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
2 x 50 max 10 breathes
Workout #8 (900)
3 x 50 max 10 breathes
1 x 125 max 20 breathes
3 x 25 max 15 breathes
2 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
3 x 50 max 10 breathes
Workout #9 (900)
2 x 50 max 10 breathes
1 x 150 max 20 breathes
2 x 25 max 15 breathes
1 x 125 max 20 breathes
1 x 25 max 15 breathes
2 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
1 x 50 max 10 breathes
Workout #10 (1,000)
2 x 50 max 10 breathes
1 x 150 max 20 breathes
2 x 25 max 15 breathes
1 x 125 max 20 breathes
3 x 25 max 15 breathes
2 x 100 max 20 breathes
2 x 25 max 10 breathes
2 x 75 max 15 breathes
2 x 50 max 10 breathes
o Workout #11 (1,000)
2 x 50 max 10 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
2 x 25 max 15 breathes
2 x 100 max 15 breathes
1 x 25 max 10 breathes
3 x 75 max 10 breathes
2 x 50 max 10 breathes
o Workout #12 (1,150)
3 x 50 max 10 breathes
1 x 150 max 20 breathes
3 x 25 max 15 breathes
1 x 125 max 20 breathes
2 x 25 max 15 breathes
2 x 100 max 15 breathes
1 x 25 max 10 breathes
3 x 75 max 10 breathes
3 x 50 max 10 breathes
o Workout #13 (1,150)
2 x 50 max 10 breathes
1 x 175 max 20 breathes
2 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
1 x 25 max 15 breathes
2 x 100 max 10 breathes
1 x 25 max 10 breathes
3 x 75 max 10 breathes
1 x 50 max 10 breathes
o Workout #14 (1,300)
3 x 50 max 10 breathes
1 x 175 max 20 breathes
2 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
3 x 25 max 10 breathes
2 x 100 max 10 breathes
1 x 25 max 10 breathes
o
o
o
o
3 x 75 max 10 breathes
2 x 50 max 10 breathes
Workout #15 (1,300)
3 x 50 max 10 breathes
1 x 175 max 20 breathes
1 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
1 x 25 max 10 breathes
2 x 100 max 10 breathes
2 x 25 max 10 breathes
3 x 75 max 10 breathes
3 x 50 max 10 breathes
Workout #16 (1,450)
3 x 50 max 10 breathes
1 x 175 max 20 breathes
3 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
1 x 125 max 20 breathes
1 x 25 max 10 breathes
3 x 100 max 10 breathes
2 x 25 max 10 breathes
3 x 75 max 10 breathes
3 x 50 max 10 breathes
Workout #17 (1,450)
2 x 50 max 10 breathes
1 x 200 max 20 breathes
1 x 25 max 10 breathes
1 x 175 max 20 breathes
1 x 25 max 15 breathes
1 x 150 max 20 breathes
1 x 25 max 15 breathes
2 x 125 max 20 breathes
1 x 25 max 10 breathes
2 x 100 max 10 breathes
1 x 25 max 10 breathes
2 x 75 max 10 breathes
2 x 50 max 10 breathes
Workout #18 (1,500)
2 x 50 max 10 breathes
1 x 200 max 20 breathes
1 x 25 max 10 breathes
1 x 175 max 20 breathes
1 x 25 max 10 breathes
2 x 150 max 20 breathes
1 x 25 max 10 breathes
2 x 125 max 20 breathes
2 x 100 max 15 breathes
2 x 75 max 10 breathes
1 x 50