Advanced 3200 yd Swim Workout – Mar. 2

Advanced Swim Workout – 3200 yds

Warmup – 400 yds

8 x 50 Cont. Swim w/ 10 Alternating Front/Back Wall-Ups After each 50

Intermediate Set – 700 yds

Swim Each Faster (choice of kick):
200, R15, 50 Kick, R15
150, R15, 50 Kick, R15
100, R15, 50 Kick, R15
50, R15, 50 Kick, R15

Main Set/Cool Down – 2100 yds

  • 6 x 100 Continuous (75 Fast/25AR)=600
  • 8×50 Kick on 2:00 (25F/25B, No Board)=400
  • Timed 400
  • 12 x 25 on 0:40 = 300

3 EZ, 1Fast
2 EZ, 2 Fast
1 EZ, 3 Fast

  • 400 Swim, Progessively Slower, Last 200 CoolDown
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