Intermediate 1600 yd Swim Workout – Jan. 12

Intermediate – 1600 yd Workout

Warm-up (300) – Easy…focus on form, smooth, long strokes

  • 50 Swim
  • 100 Kick (side)
  • 100 Pull
  • 50 Swim

Intermediate Set (500) – Raise heart rate…prepare for main set

  • 2 x 50 Kick with Board = 100
  • 200 Drill with 50 Tap the Cap, 50 Fingertip Drag, 50 Fists, 50 Zipper
  • 4 x 50 Swim @ 1:30 = 200

Main Set (600)

  • 200 for time = 200
  • 2 x 100  @ 2:30 = 200
  • 2 x 50 @ 1:15 = 100
  • 4 x 25 @ 0:45 = 100

Cool-down (200)

4 x 25 Breast, 25 Swim = 200

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