Beginner 1,700 yd workout

Warmup (200)

• 200 Swim

Intermediate Set (300)

• 2 x (50 pull, 50 kick, 50 swim) on 5:00

Main Set (1000)

• Swim Continuous = 700

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

• 2 x 50 on 1:45, Second one faster = 100
• 4 x 25 on 1:00, Stroke Count, Each one fewer = 100

Cooldown (200)

• Choice