Intermediate – 2500 yd workout

Warmup (400)

• 400 Swim

Intermediate Set (400)

• 4 x 100 on 2:45 – each 100 swim faster

Main Set (1500)

2X @ 2:30 interval = 800

• 100 (50 Swim, 50 Kickboard)
• 100 (50 Swim, 50 Pullbuoy)
• 100 (50 Swim, 50 Flutterkick on back)
• 100 Swim

Ladder = 600

• 2 x 25 w/ 5 sec rest
• 1 x 50 w/ 10 sec rest
• 2 x 75 w/ 15 sec rest
• 1 x 100 w/ 20 sec rest
• 2 x 75 w/ 15 sec rest
• 1 x 50 w/ 10 sec rest
• 2 x 25 w/ 5 sec rest

4 x 25 flutter kick/no board @ 1:00 = 100

Cooldown (200)

4 x (25 Breast, 25 Freestyle)