Beginner 1,700 yd workout – Feb. 23

Beginner 1,700 yd workout Warmup (200) 200 Swim Intermediate Set (300) 2 x (50 pull, 50 kick, 50 swim) on 5:00 Main Set (1000) Swim Continuous = 700 200 Endurance Pace, 50 fast, 15 sec Rest 150 Endurance Pace, 50 fast, 15 sec Rest 100 Endurance Pace, 50 fast, 15 sec Rest 50 Endurance Pace,

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Intermediate 2,450 yd Swim Workout – Feb. 23

Intermediate 2,450 yd Swim Workout Warmup (300) 300 Swim Intermediate Set (500) 2 x (50 pull, 50 kick, 50 swim) on 4:00 4 x 50 on 1:30 Main Set (1450) Swim Continuous = 1,050 300 Endurance Pace, 50 fast, 15 sec Rest 200 Endurance Pace, 50 fast, 15 sec Rest 150 Endurance Pace, 50 fast,

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Advanced 2,950 yd Swim Workout – Feb. 23

Advanced Swim Workout – 2,975 yds Warmup (400) 400 Swim Intermediate Set (800) 4 x (50 pull, 50 kick, 50 swim) on 3:30 4 x 50 on 1:00 Main Set (1550) Swim Continuous = 1,075 300 Endurance Pace, 50 Fast, 15 sec Rest 200 Endurance Pace, 50 Fast, 15 sec Rest 150 Endurance Pace, 50

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