Intermediate – 2400 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)
(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
Main Set (1400 yds)
- 400 Swim (50 Fast as Possible, 50 Active Recovery, 50 Fast as Possible, 50 Active Recovery, etc.)
- 4 x 100 on 2:15 (Determine 100 target in advance, keep all 4 at or below)
- 4 x 50 on 1:30 – Stroke Count (First 50 “Normal”, Swim each consecutive 50 with fewer strokes)
- 2 x 200 on 5:00
Cooldown (200 yds)
200 Breaststroke
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