Beginner 1700 yd workout

Warmup (200)

200 Swim

Intermediate Set (400)

2 Descending 200’s – 2 x 200 on 6:00 – Second one Faster Than First

Main Set (900)

1X Continuous = 300
100 Swim
100 Kickboard
100 Pullbouy

4 x 50 on 2:00 = 200

400 yd Swim (Competition Simulation, Mass Start, Passing)

Cooldown (200)

4 x (25 Breast, 25 Freestyle)