Intermediate 2600 yd workout

Warmup (400)

400 Swim

Intermediate Set (600)

3 Descending 200’s – 3 x 200 on 5:30 – Each one Faster

Main Set (1400)

2X Continuous = 600
100 Swim
100 Kickboard
100 Pullbouy

8 x 50 on 1:30 = 400

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

Cooldown (200)

4 x (25 Breast, 25 Freestyle)