Beginner Group – 1800 yd workut

Objective:  Swim with Recovery Strike, Interval swimming

Warmup – 400 yds

• 200 Recovery Stroke
• 200 FS

Intermediate Set – 400 yds

• 4 x 100 Drill (Fingertip Drag, Zipper, Catchup, Fist)

Main Set – 800 yds

• 8 x 25 FS @ 0:45 (No fins/pull buoys)
• 400 swim using FS (no fins) and recovery stroke (NO wall stopping!)
• 4 x 50 FS w/ Fins @ 1:30

Cooldown – 200 yds

• 4 x 50 Long Free w/ Fins and 10 sec rest