Intermediate 2,450 yd Swim Workout

Warmup (300)

• 300 Swim

Intermediate Set (500)

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

Main Set (1450)

• Swim Continuous = 1,050

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

• 6 x 50 on 1:30, Each one faster = 300
• 4 x 25 on :45, Stroke Count, Each one fewer = 100

Cooldown (200)

• Choice