Beginner Swim Workout – 2300 yds

Warmup – 200 yds

200 Pull

Intermediate Set – 300 yds

4 x 75 (25 Kickboard, 50 Swim)

Main Set – 1600 yds

• 2 x 200 on 6:00 = 400
• 4 x 100 on 3:00 = 400
• 8 x 50 on 1:45 = 400
• 16 x 25 on 0:45 = 400

Cool Down – 200

Choice