Intermediate 2650 yd. Swim Workout – Mar. 2

Intermediate Swim Workout – 2650 yds

Warmup – 400 yds

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

Intermediate Set – 450 yds

Swim Each Faster (Choice of Kick):
150, R15, 50 Kick, R15
100, R15, 50 Kick, R15
50, R15, 50 Kick, R15

Main Set/Cool Down – 1800 yds

  • 4 x 100 Continuous (75 Fast/25AR)=400
  • 6×50 Kick on 3:00 (25F/25B, No Board)=300
  • Timed 400
  • 12 x 25 on 0:45 = 300

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

  • 400 Swim, Progessively Slower, Last 200 CoolDown
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