Advanced – 3100 yd workout

Warmup (400 yds)

400 Swim (Swam as: 50 swim, stop, 10 front lifts on poolside, 50 swim, 10 back lifts on poolside, etc)

Intermediate Set (700 yds)

(Choice of kick, different for each rep. Ex. – flutter on stomach, kickboard, flutter on back, breast-stroke kick)

• 50 Kick, 50 swim
• 15” rest
• 50 kick, 100 swim
• 15” rest
• 50 kick, 150 swim
• 15” rest
• 50 kick, 200 swim

Main Set (1800 yds)

• 400 Swim  (50 Fast as Possible, 50 Active Recovery, 50 Fast as Possible, 50 Active Recovery, etc.)
• 4 x 100 on 2:00 (Determine 100 target in advance, keep all 4 at or below)
• 4 x 50 on 1:15 –  Stroke Count (First 50 “Normal”, Swim each consecutive 50 with fewer strokes)
• 4 x 200 on 4:00

Cooldown (200 yds)

200 Breaststroke

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