Advanced – 2700 yd Workout
Warm-up (400) – Easy…focus on form, smooth, long strokes
- 100 Swim
- 100 Kick (side)
- 100 Pull
- 100 Swim
Intermediate Set (600) – Raise heart rate…prepare for main set
- 8 x 50 Kick with Board and Zoomers @ 1:30 = 400
- 4 x 50 Swim @ 1:15 = 200
Main Set (1500)
- 2 x 200 @ 4:00 = 400
- 6 x 100 @ 2:15 = 600
- 6 x 50 @ 1:00 = 300
- 8 x 25 @ 0:30 = 200
Cool-down (200)
4 x 25 Breast, 25 Swim = 200
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