IM workout with a hint of a test set at the end. Great mid-week workout. It's not hard, but it's not easy.
Time: 40 - 60 min
Yardage: 3,400
Difficulty: medium - difficult depending on skill level - The intervals are only a suggestion!! [when in doubt, put everything on 10 seconds rest]
Warm-up
Yardage: 300
300 choice: swim, pull, kick
Set 1
Yardage: 900
300: 150 free, 150 back @ 5:30
300: 150 free, 150 back kick @ 5:30
300: 150 dolphin kick, 150 breaststroke kick @ 5:30
Set 2
Yardage: 900
4x75 IM kick @ 1:30
4x75 IM drill @ 1:20
4x75 IM swim @ 1:20
[200 ez swim]
Main Set
Yardage: 500
3x100 IM swim @ 1:40
[200 swim]
2x100 IM swim @ 1:35
Warm down
Yardage: 600
6x100 @ 2:00
odd: free
even: back
Your swim workout is complete!
Congratulations on completing your swim workout. Now, go stretch it out.
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