Advanced Swim Workout – 2,975 yds

Warmup (400)

400 Swim

Intermediate Set (800)

• 4 x (50 pull, 50 kick, 50 swim) on 3:30
• 4 x 50 on 1:00

Main Set (1550)

• Swim Continuous = 1,075

300 Endurance Pace, 50 Fast, 15 sec Rest
200 Endurance Pace, 50 Fast, 15 sec Rest
150 Endurance Pace, 50 Fast, 15 sec Rest
100 Endurance Pace, 50 Fast, 15 sec Rest
50 Endurance Pace, 50 Fast

• 8 x 50 on 1:15, Each one faster = 400
• 4 x 25 on :45, Stroke Count, Each one fewer = 100

Cooldown (200)

Choice