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,
Read moreIntermediate 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,
Read moreBeginner 1700 yd workout Warmup (200) 200 Swim Intermediate Set (400) 2 Descending 200’s – 2 x 200 on 6:00 – Second one Faster Than First Main Set (900) 1X Continuous = 300 100 Swim 100 Kickboard 100 Pullbouy 4 x 50 on 2:00 = 200 400 yd Swim (Competition Simulation, Mass Start, Passing) Cooldown
Read moreIntermediate 2600 yd workout Warmup (400) 400 Swim Intermediate Set (600) 3 Descending 200’s – 3 x 200 on 5:30 – Each one Faster Main Set (1400) 2X Continuous = 600 100 Swim 100 Kickboard 100 Pullbouy 8 x 50 on 1:30 = 400 400 yd Swim (Competition Simulation, Mass Start, Passing) Cooldown (200) 4
Read moreAdvanced 3000 yd workout Warmup (400) 400 Swim Intermediate Set (600) 3 Descending 200’s – 3 x 200 on 5:00 – Each one Faster Main Set (1800) 3X (Continuous) = 900 -100 Swim -100 Kickboard -100 Pullbouy 8 x 50 on 1:15 = 400 500 yd Swim (Competition Simulation, Mass Start, Passing) Cooldown (200) 4
Read moreIntermediate – 1600 yd Workout Warm-up (300) – Easy…focus on form, smooth, long strokes 50 Swim 100 Kick (side) 100 Pull 50 Swim Intermediate Set (500) – Raise heart rate…prepare for main set 2 x 50 Kick with Board = 100 200 Drill with 50 Tap the Cap, 50 Fingertip Drag, 50 Fists, 50 Zipper
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