Beginner – 1800 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 (400 yds)

• 50 Kickboard, 50 swim
• 15” rest
• 50 kickboard, 100 swim
• 15” rest
• 50 kickboard, 150 swim

 

Main Set (800 yds)

• 400 Swim  (50 Fast as Possible, 50 Active Recovery, 50 Fast as Possible, 50 Active Recovery, etc.)
• 4 x 100 on 4:00 (Determine 100 target in advance, keep all 4 at or below)

Cooldown (200)

200 Breaststroke