Intermediate 2,850 yd Workout – Jan. 11

Intermediate 2,850 yd Workout – Jan. 11

Warmup – 500 yds

  • 200 Swim
  • 200 Pull
  • 100 Kick

Intermediate Set – 450 yds

  • 6 x 75 (25 Kickboard, 50 Swim) Continuous

Main Set – 1500 yds

  • 6 x 50 (25 Dolphin Kick Hard, 25 FS Easy)
  • 200 FS
  • 6 x 50 (25 Backstroke Kick Hard, 25 FS Easy)
  • 200 FS
  • 6 x 50 (25 Breaststroke Kick Hard, 25 FS Easy)
  • 200 FS

Cool Down – 400

  • 4 x 100 Long, Big Exhale @ 2:45
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