Intermediate Swim Workout – 2450 yds

Warmup – 400 yds

• 400 swim

Intermediate Set – 450 yds

• 6 x 75 – kick 25 with board, swim 50 = 450

Main Set – 1400 yds

• Timed 400
• 6 x 50 – kick down (no board, all out), Active recovery swim back = 300
• 4 x 100 on 3:00 – time 100’s = 400
• 12 x 25 on 0:40 = 300

Cooldown – 200 yds

• 4 x (Breast stroke 25, Swim 25)