Beginner – 1500 yd workout

Warmup (200)

• 200 Swim

Intermediate Set (300)

• 8 x 30 sec wall kick
• 4 x 25 Kick on back (flutter or breast stroke kick) @ 1:30 = 100
• 8 x 25 Swim @ 1:00 = 200

Main Set (800)

• 4 x (25 kickboard, 50 swim) w/ 30 sec rest = 300
• 5 x 100 w/ 30 sec rest = 500

Cooldown (200)

200 choice swim