Mid-week workout to get your heart rate up.
Time: 90 minutes - 2 hours
Yardage: 5,100
Difficulty: Medium hard - difficult depending on ability.
Warm-up
Interval: 10 seconds rest between each
Yardage: 1750
5 x 200 freestyle/backstroke
4 x 100 IM kick (choice of kickboard)
3 x 75 IM swim
2 x 50 freestyle descend
1 x 25 sprint
Warm-up set 1
Interval: 10 seconds rest
Yardage: 300
3x100 IM: drill
Butterfly: 1-1-1
Backstroke: 6-kick switch
Breaststroke: breaststroke w/ flutter kick
Freestyle: catch-up
Warm-up set 2
Interval: 10 seconds rest
Yardage: 1200
4x100 (3 rounds, descending order)
1: 75 choice, 25 flutter
2: 50 choice, 50 flutter
3: 25 choice, 75 flutter
4: 100 flutter
Main set 1
Interval: 100s on 1:40, 150 on 10 seconds rest
Yardage: 1350
3x100 ( 3 rounds, descending order)
150 easy choice swim in between each round
Warm down
500 choice
Your swim workout is complete!
Congratulations on completing your swim workout. Now, go stretch it out.
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