Intermediate Group – 2500 yd workout

Warmup – 400 yds

• 200 Freestyle
• 100 Pull
• 100 Kick

Intermediate Set – 600 yds

• 6 x 100 – Start with 25 sec rest, decrease by 5 sec each rep (25, 20, 15, 10, 5)

Main Set – 1200 yds

• Timed 400
• 400 Kick – 100 Dolphin, 100 Back, 100 Breast, 100 FS – No Board
• 400 Continuous (25 Sprint Down, 25 Active Recovery back)

Cooldown – 300 yds

• 3 x 100 Long – Start with 10 sec rest, increase by 10 (10, 20)