12 Days of Christmas Workouts

Twleve Days of Christmas workouts are popular, but harder to write than you think. It takes multiple drafts to get the right amount of yardage and work without killing the audience. Here are two versions of 12 days of Christmas swim workouts:

The first is a combined swim and dryland workout and is meant to be done repeating each day in the same order as done in the song (1st day; 2nd day, 1st  day repeated; 3rd day, repeat 2nd day and 1st day and so on.).

  1. Swim 25 free
  2. 2 push ups
  3. Burpees (also called squat thrusts)
  4. 4 x 25 IM order
  5. 5 breast stroke pull outs
  6. Complete a 25 with only six strokes
  7. 7 strokes of butterfly (then finish the length free)
  8. 8 sit ups
  9. 9 one leg sits (stand in front of a seat with one leg held off the floor. Sit and stand up using only one let)
  10. 10 seconds of deep end kicks in a streamline position
  11. 11 climb outs
  12. 12 x 75 free

The second version is a swim only set where you do not repeat the days. Start with the 12th day and work your way down:

  1. 25 fly
  2. 2x 25 breast
  3. 3x 25 back
  4. 4 x25 underwater
  5. 5 x 50 free
  6. 6 x 100 IMs
  7. 7 x 50 Kick with fins
  8. 8 x 75 pull
  9. 9 x 50 odds stroke, evens free
  10. 10 x 25 underwater kick with fins
  11. 11 x 50 free
  12. 12 x 50 IMO (4 kick/swim, 4 drill swim, 4 swim)

Time to do each work out varies based on group speed. But an average Masters group can complete the workout in 75 minutes.

Leave a Comment