Intermediate Swim Workout – 2550 yds

Warmup – 300 yds

300 Pull

Intermediate Set – 450 yds

6 x 75 (25 Kickboard, 50 Swim)

Main Set – 1600 yds

• 2 x 200 on 5:00 = 400
• 4 x 100 on 2:30 = 400
• 8 x 50 on 1:30 = 400
• 16 x 25 on 0:45 = 400

Cool Down – 200

Choice